April 2014 > Healthy Recipe of the Month

Healthy Recipe of the Month

Eat Right to Sleep Right

What you eat for dinner can play an important role at bedtime. Adding sleep-inducing foods to your evening routine while watching out for these sleep inhibitors to ensure a restful night's sleep.

Milk and legumes are two good choices for evening eating. To learn more, check out this month's Wellness Wise article on the "Best and Worst Foods for Sleep."

Date Milk Shake

You can't believe every old wives' tale you hear, but your grandmother was right when she said that drinking a glass of milk before bed will help you sleep at night. The tryptophan and calcium in milk can support a good night's sleep.

Servings: 3 (Serving size: ~2/3 cup)

Date Milk Shake. Image for April 2014 Newsletter


  • 1/2 cup fat-free milk
  • 3 pitted Medjool dates
  • 2 cups vanilla fat-free ice cream
  • 1 tablespoon flaxseed meal
  • 1/8 teaspoon ground cinnamon

Total Per Serving:
Calories - 221, Carbs - 50 gm, Fat - 1 gm, Protein - 6 gm, Fiber - 2 gm.


  1. Combine milk and dates in a blender; process until smooth.
  2. Add ice cream, meal, and cinnamon; process until blended.
  3. Serve immediately.

Tip: Skip the Dairy. Substitute equal amounts of vanilla almond milk and vanilla almond milk dairy-free frozen dessert for the milk and ice cream. Like milk, almonds also contain tryptophan and calcium.

Black Bean Soup with Chorizo and Lime

In addition to being a good source of tryptophan, the protein and fiber in beans can help keep you full throughout the night.

Servings: 4 (Serving size: about 1 1/4 cups)

Black Bean Soup. Image for April 2014 Newsletter


  • 2 teaspoons olive oil, divided
  • 3 ounces Spanish chorizo, quartered lengthwise and cut into 1/2-inch pieces
  • 1 cup chopped onion
  • 1 cup chopped red bell pepper
  • 2 teaspoons chopped fresh oregano
  • 2 teaspoons minced garlic
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chipotle chile powder
  • 1/4 teaspoon salt
  • 2 cups unsalted chicken stock
  • 2 (15-ounce) cans unsalted black beans, rinsed, drained, and coarsely mashed
  • 1 tablespoon fresh lime juice
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup chopped fresh cilantro

Total Per Serving:
Calories - 287, Carbs - 27.1 gm, Fat - 12.5 gm, Protein - 16.4 gm, Fiber - 7.7 gm.


  1. Heat a large saucepan over medium heat. Add 1 teaspoon oil to pan; swirl to coat.
  2. Add chorizo; cook 3 minutes, stirring occasionally.
  3. Remove chorizo from pan (do not wipe pan).
  4. Add remaining 1 teaspoon oil to pan; swirl to coat.
  5. Add onion and bell pepper; cook 3 minutes, stirring occasionally.
  6. Stir in oregano and next 4 ingredients (through salt); cook 30 seconds.
  7. Stir in stock and beans. Bring to a boil; reduce heat, and simmer 3 minutes.
  8. Stir in cooked chorizo and juice.
  9. Ladle 1 1/4 cups soup into each of 4 bowls; top each serving with 1 tablespoon sour cream and 1 tablespoon cilantro.

Source: Cooking Light

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