Foods to Help Sleep

The time change that comes with Daylight Saving Time can feel like you need to get into a new sleep routine.  There are some things you can add to your diet to help improve your sleep.  Nutritional Wellness Chef, Marshall O’Brien shares some recipes that may help you feel more rested.

Skillet Trout with Avocado Salsa
Serves 4


For the Avocado Salsa:

1 avocado, chopped
1 1/2 cups (about 2 medium sized) tomatoes,chopped
1/4 cup red onion, diced
2 tablespoons fresh cilantro, or to taste, chopped
2 tablespoons fresh lime juice
1/8 teaspoon salt, or to taste
1/8 teaspoon black pepper, or to taste
Optional, add fresh or canned chili peppers, cumin or other desired spices

For the fish:

1 1/2 pounds white fish fillet of choice, trout & tilapia work great, pat dry
3 tablespoons olive oil, divided 1 part for salsa, 2 parts for fish
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika


Prepare the salsa by combining avocado, tomato, onion, cilantro, olive oil, lime juice, salt and pepper. Set aside.
Sprinkle fish with the salt, pepper, garlic powder and paprika.
In large skillet, heat remaining oil over medium high heat.
When oil is hot, but not smoking, add fish fillet, skin side up.
Cook until the edges start to turn opaque and firm, about 2-3 minutes.
Turn the fish over and cook until it is just opaque in the center, about 2-3 minutes longer.
Top each fillet with the salsa and serve immediately.
Alternately, fish can be cooked in the oven – baked or broiled.


Coconut Curry Beans
Serves 4


2 tablespoons coconut oil
1 cup red onions, chopped small
1 cup carrots, diced small
1 cup celery, diced small
4 teaspoons curry powder
2 teaspoons dried basil
1 teaspoon kosher salt
1/2 teaspoon black pepper
3 cans low-sodium red kidney beans, rinsed and drained
2 cups coconut milk or coconut cream
1 cup green onions, both green and white parts, thinly sliced
1 tablespoon cilantro, optional


Heat oil in a skillet on medium heat.
Add red onions, carrots, and celery; sauté until carrots are tender, 5-7 minutes.
Reduce heat to low. Add curry powder, basil, salt, and black pepper; stir to combine and cook 1 minute.
Stir in beans. Add coconut milk and mix well.
Simmer, covered, about 12-15 minutes, for flavors to blend, stir periodically to prevent burning.
Stir in green onions and garnish with cilantro before serving.


Braised Beef with Greens
Serves 4


1 ½ lbs. beef roast, cut into bite sized pieces
2 tablespoons butter
½ tsp salt
¼ tsp black pepper
1 cup onions chopped
2 tbsp. garlic
1 can (1 1/2 cups) canned diced tomatoes, with juice
2 cups water
8 cups greens of choice (collards, kale, other hearty greens), washed, chopped (leaving the stems is okay)
1 teaspoon white or brown sugar
2 teaspoons hot sauce, or to taste
1 tsp soy sauce


In large heavy soup pot on medium high heat, add butter, beef, season with salt and pepper.
Brown beef on all sides, about 5 minutes.
Reduce heat to medium. Add onions, garlic, stir well. Cook until onions soft, about 2 minutes.
Add tomatoes, and water. Stir, scrape bottom of pan to remove any brown bits.
Add collard greens.
Add sugar, hot sauce, and soy sauce, reduce to low, to a simmer, cover.
Occasionally mix collards, while ensuring beef does not burn.
Cook for 1 hour on low, stirring occasionally.

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