Bedtime Snack Ideas

One of the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins.

Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy.

However, the trick is to combine foods that have some tryptophan with ample carbohydrate. That’s because in order for insomnia-busting tryptophan to work, it has to make its way to the brain.

Unfortunately, all amino acids compete for transport to the brain. When you add carbs, they cause the release of insulin, which takes the competing amino acids and incorporates them into muscle…but leaves tryptophan alone, so it can make its way to the brain, be converted to serotonin, and cause sleepiness.

Serotonin-producing bedtime snacks should be no more than 200 calories and should be eaten at least 30 minutes prior to bed.

Here are a few great ideas:

Bedtime Snacks for Adults

--6-8 oz container of non-fat, flavored yogurt topped with 2 tablespoons low-fat granola cereal
--Sliced apple with 1-2 teaspoons natural peanut butter
--3 cups low-fat popcorn – sprinkled with optional 2 tablespoons parmesan cheese

Bedtime Snacks for Teens

--One cup healthy cereal with skim milk
--Low-fat granola bar
--Scoop of vanilla or strawberry low-fat ice cream

Bedtime Snacks for Children

--1/2 cup low-fat vanilla pudding
--1/2 banana with 1-2 teaspoons peanut butter
--One cup skim milk with a bunch of grapes (or other fruit)

Fresh Roasted Figs with Gorgonzola

Recipe courtesy Emeril Lagasse, 2004 Show: Emeril Live Episode: Big Foods Bold Flavors

12 ripe figs 1 1/2 tablespoons extra-virgin olive oil 1/2 cup Gorgonzola 1/3 cup good-quality honey 4 pinches finely chopped fresh rosemary leaves Preheat the oven to 400 degrees F. Using a paring knife, carefully trim any tough portion of the stems from each fig. Rub each fig all over with extra-virgin olive oil, then slice down through the stem about 3/4-inch. Make a second cut perpendicular to the first cut, so that you have an X-shaped cut in the top of each fig. Gently pry the edges apart and stuff each fig with about 1 teaspoon of the Gorgonzola. Place the figs upright on a baking sheet and bake until the figs are plump and shiny but have not burst, about 10 minutes. Drizzle equal amounts of the honey on each of 4 serving plates and place the figs on top of the honey. Sprinkle each plate with a pinch of the chopped rosemary and some of the remaining Gorgonzola. Serve immediately.

Alcoholic Hot Chocolate

Recipe courtesy Nigella Lawson Show: Nigella Feasts Episode: Chocolate Heaven

2 cups milk 3 1/2 ounces best-quality dark chocolate, bittersweet or semisweet, as preferred 1 cinnamon stick 2 teaspoons honey 1 teaspoon brown sugar 1 teaspoon vanilla extract 2 tablespoons dark rum, or to taste Put the milk into a saucepan and break the chocolate into pieces and add to the milk along with a cinnamon stick, honey, and sugar and heat gently until the chocolate is melted. Add the vanilla and mix with a small hand whisk and still whisking, add a spoonful of the rum first and taste to see if you want more. Add more sugar if you want this sweeter, too. Take out the cinnamon stick and pour into 2 cappuccino or caffe latte cups.

Ravioli with Balsamic Brown Butter

Recipe courtesy Giada De Laurentiis Show: Everyday Italian Episode: Giada's Dating Tips for the Bachelor

18 to 20 ounces store-bought ravioli (cheese, mushroom, or squash) 6 tablespoons unsalted butter 2 tablespoons balsamic vinegar 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/3 cup toasted, chopped walnuts 1/4 cup grated Parmesan Bring a large pot of salted water to a boil over high heat. Add the ravioli and cook 4 to 5 minutes, until tender but still firm to the bite, stirring occasionally. Drain ravioli onto a large serving platter. Meanwhile, in a medium saucepan cook the butter over medium heat, stirring occasionally. When the foam subsides, and the butter begins to turn a golden brown, about 3 minutes, turn off the heat. Let cool for about 1 minute. Stir in the balsamic vinegar, salt, and pepper. Transfer the ravioli to the pan saucepan with the balsamic brown butter. Sprinkle walnuts and Parmesan over the top. Serve immediately.

Almond Kisses & Sweetheart Tarts

A pinch of this and a dash of that transforms Alton Brown's easy sugar cookie recipe into five tasty Valentines sure to woo your sweetheart.

3 cups all-purpose flour
3/4 teaspoon baking powder
1/4 teaspoon salt
1 cup unsalted butter, softened
1 cup sugar
1 egg, beaten
1 tablespoon milk
Powdered sugar, for rolling out doughSift together flour, baking powder, and salt. Set aside. Place butter and sugar in large bowl of electric stand mixer and beat until light in color. Add egg and milk and beat to combine. Put mixer on low speed, gradually add flour, and beat until mixture pulls away from the side of the bowl. Divide the dough in half, wrap in waxed paper, and refrigerate for 2 hours.

Preheat oven to 375 degrees F.

Sprinkle surface where you will roll out dough with powdered sugar. Remove 1 wrapped pack of dough from refrigerator at a time, sprinkle rolling pin with powdered sugar, and roll out dough to 1/4-inch thick. Move the dough around and check underneath frequently to make sure it is not sticking. If dough has warmed during rolling, place cold cookie sheet on top for 10 minutes to chill. Cut into desired shape, place at least 1-inch apart on greased baking sheet, parchment, or silicone baking mat, and bake for 7 to 9 minutes or until cookies are just beginning to turn brown around the edges, rotating cookie sheet halfway through baking time. Let sit on baking sheet for 2 minutes after removal from oven and then move to complete cooling on wire rack. Serve as is or ice as desired. Store in airtight container for up to 1 week.

Almond Kisses

1/2 recipe Sugar Cookie Dough, at room temperature
1/4 cup flour
1/4 cup whole almonds, very finely chopped
1/4 teaspoon pure almond extract
1/2 cup confectioner's sugar
2 tablespoons red sanding sugar

Preheat the oven to 350 degrees F.

On a work surface, knead the flour into the dough until well combined. Add chopped almonds and almond extract and knead dough until evenly incorporated.

Scoop level tablespoons of dough and roll into smooth balls between the palms of your hands. Place balls about 1 inch apart on a parchment-lined baking sheet and chill for 20 minutes. Bake until set and golden on the bottom, about 12-14 minutes. Let cool 10 minutes on the baking sheet. Stir the confectioner's sugar and sanding sugar together in a shallow dish.

While cookies are still warm, roll in sugar mixture with a fork until completely coated, gently pressing cookies into mixture to adhere the sanding sugar. Transfer to a rack to cool completely.

Recipe Summary
Difficulty: Easy
Prep Time: 15 minutes
Inactive Prep Time: 20 minutes
Cook Time: 12-14 minutes
Yield: About 2 1/2 dozen

Sweetheart Tarts

1/2 recipe Sugar Cookie Dough, at room temperature, chilled
Confectioner's sugar, for rolling
1/2 cup seedless raspberry or cherry jam
36 canned or jarred whole dark cherries in syrup, drained

Equipment: Non-stick mini-muffin tin

Preheat the oven to 375 degrees.

Sprinkle a work surface and rolling pin with confectioner's sugar and roll out dough to 1/8-inch thick. Move dough frequently to prevent it from sticking and add more confectioner's sugar to the work surface and rolling pin as needed.

Using a round cookie cutter the same diameter as the top of the muffin tin cups (about 2 inches), cut 36 rounds of dough. Gently press a dough round into each muffin cup and press evenly into the sides and bottom of the cup. Continue with remaining dough rounds. Bake until set and edges are light golden, about 10-12 minutes. Let cool in the pan completely before removing with a small offset spatula.

Heat the jam in a small saucepan over medium heat until melted. Add the cherries and stir gently to coat completely. With a small teaspoon, transfer a cherry into each tart shell and drizzle with a little more warm jam. Allow to cool and set.

Recipe Summary
Difficulty: Easy
Prep Time: 15 minutes
Cook Time: 10-12 minutes
Yield: About 3 dozen