With our Sleep Retreat fast approaching, we thought it was the perfect time to get to know our host and naturopath, Polly Rea. The lovely Polly has been kind enough to share with us her favourite bed time recipe, which is equally as delicious as it is good for sleep. 

While many people believe that a heavy meal will result in a good nights sleep, unfortunately that’s rarely the case. Yes, a large bowl of pasta will no doubt leave you laying in a carb coma, but your digestion will be awake processing it for hours and it’s likely you will be too. Tossing and turning throughout the night, you’re bound to wake feeling unrefreshed in the morning. So, what does make a good meal to finish the day?

I love this simple Chicken Caesar Salad because it’s light but satisfying, and most importantly, it provides you with plenty of the amino acid tryptophan which your body will convert to serotonin and then into melatonin (the neurotransmitter responsible for inducing sleep). And most importantly, it provides good amounts of B2 and B6, the co-factors required for this conversion.

I also love this meal for it’s low glycaemic index, which ensures blood sugar levels don’t spike and then fall quickly after. This is important for people who struggle with sleep maintenance, as Nocturnal Hypoglycemia is one reason for waking throughout the night. Of course, it can be eaten for lunch or dinner! Either way you won’t be disappointed.

Chicken Caesar Salad (Serves 2)

Ingredients

• 1 Chicken breast sliced into long strips
• 1 tablespoon olive oil
• 1 tablespoon dukkah
• 2 x slice gluten free bread cut into cubes
• 1 tablespoon olive oil
• 1 tablespoon mixed herbs (I love tarragon and thyme)
• 1 Cos lettuce
• ½ Spring onion, sliced
• 2 soft boiled eggs cut in half
• 10 white anchovies fillets

Dressing

• ¼ cup natural yoghurt
• 2 tablespoon olive oil
• 1 teaspoon minced garlic
• 1 teaspoon chopped chives
• Salt and pepper to taste

Method

1. Make the dressing first to allow the flavours time to intensify. Whisk all ingredients.
2. until well combined or stir well with a fork. Set aside until time to serve.
3. Toss chicken strips in a bowl with oil and dukkah. Ensure each strip is well coated.
4. Remove and place on lined baking tray then bake in oven for 15 minutes or until cooked through.
5. In a clean small bowl, add 1 tablespoon olive oil and 1 tablespoon of mixed herbs.
6. Add bread cubes and toss well to ensure each cube is well coated.
7. Remove bread from bowl, place on baking tray and bake in oven until just crispy.
8. Place cos lettuce and spring onion in serving bowl, then layer chicken strips, anchovy fillets and egg on top.
9. Finish with your homemade croutons and drizzle with dressing.