Easy, Tasty Sleep Boosters: Delicious Recipes From ‘Eat Better, Sleep Better’ for Better Rest

There are many factors that influence our health, but one we often overlook, even though we shouldn’t, is sleep.

“We are battling an epidemic of sleep deprivation,” says Marie-Pierre St-Onge, Ph.D., a nutrition scientist at Columbia University. “While there are many reasons for our restless nights, my research has led me to conclude that our diets – what we eat, and what we don’t – play a major role.”

That’s why she’s cowritten the new cookbook Eat Better, Sleep Better.

“If you make some easy (and great-tasting) fixes to your diet, you will sleep better,” says St-Onge. “And when you improve the quality of sleep you get, you’ll lower your risk factors for disease and improve your overall health.”

Enjoy!

Barley Salad With Spinach and Feta

Serves 4

1 cup pearl barley
1 cup pickled or marinated mushrooms plus 1 ⁄4 cup reserved brine
2 tbsp. extra-virgin olive oil
4 scallions, trimmed and thinly sliced
1⁄4 tsp. dried coriander
3 cups baby spinach
3⁄4 cup crumbled feta
1⁄3 cup chopped fresh parsley
1⁄4 cup chopped walnuts

1. Bring a medium pot of lightly salted water to a boil. Stir in barley, lower heat to medium and cook until tender, 25 to 30 min.

2. In a large bowl, toss the pickled mushrooms with their brine, olive oil, scallions and coriander; set aside.

3. When barley is tender, stir in spinach; cook just until wilted and bright green, 2 to 3 min. Remove from heat, strain and transfer to bowl with mushroom-scallion dressing. Set aside, stirring occasionally, until cooled to room temperature.

4. Just before serving, season to taste, then gently fold in feta, parsley and walnuts.

PER SERVING: 269 cal, 11g protein, 32g carbs, 9g fiber, 4g sugar, 13g fat

Sesame-Ginger Broiled Salmon

Serves 4

1⁄3 cup miso
2 tbsp. rice vinegar
1 tbsp. honey
11⁄2 tsp. grated fresh ginger
11⁄2 tsp. sesame oil 4 (6 oz.) skin-on salmon fillets
1 tsp. vegetable oil
2 garlic cloves, thinly sliced
10 oz. bok choy, sliced
1 tsp. soy sauce
2 tsp. roasted sesame seeds, for garnish
2 cups steamed brown rice

1. In a bowl, whisk first 5 ingredients. Add salmon, turning to coat; cover tightly and refrigerate at least 4 hrs. and up to 24 hrs.

2. Heat oven to broil. Remove fillets from bowl and place skin-side down on a foil-lined rimmed baking sheet. Broil until cooked through, 6 to 8 min.

3. Heat oil in a large skillet over high. Add garlic; cook, stirring, 30 to 60 sec. Add bok choy and 2 tbsp. water; cook 6 to 8 min. Stir in soy sauce, remove from heat and divide among 4 plates. Add a salmon fillet to each plate, garnish with sesame seeds and serve with rice.

PER SERVING: 376 cal, 28g protein, 42g carbs, 5g fiber, 9g sugar, 12g fat

Blackberry-Plum Galette

Serves 6

2⁄3 cup all-purpose flour
1⁄3 cup whole wheat flour
1⁄4 cup cornmeal
1 tbsp. sugar
3⁄4 tsp. kosher salt
1⁄4 cup coconut oil, solid but soft
7 plums, pitted and sliced
1⁄3 cup maple syrup
2 tbsp. cornstarch
1 tsp. vanilla or almond extract
1 tsp. ground ginger
1 cup blackberries

1. In a bowl, mix flours, cornmeal, sugar and 1 ⁄4 tsp. salt. Add oil in spoonfuls; rub in to the consistency of coarse meal. Add 2 tbsp. ice water; mix until dough forms. Place on plastic wrap and flatten to a 1 ⁄2″-thick disk. Wrap tightly; let sit 15 min.

2. In a bowl, toss plums with next 4 ingredients and remaining salt.

3. Heat oven to 400°F. Flour a sheet of parchment paper and place on work surface. Roll dough to an 11″ circle. Lift onto a large rimmed baking sheet.

4. Toss berries into plum mixture. Place on dough, leaving a 2″ border. Fold up edges to partially cover filling. Bake 35 to 40 min.

5. Cool slightly. Slide onto a plate, cut into wedges and serve.

PER SERVING: 224 cal, 3g protein, 33g carbs, 3g fiber, 15g sugar, 10g fat