About this Recipe
Incorporating sleep-supporting foods into your evening routine can set the stage for a restful night’s sleep. This mango and coconut smoothie is not only delicious but also packed with ingredients known to promote relaxation and healthy sleep patterns. Let’s explore the key ingredients and their sleepy properties before diving into the recipe.
 A recent study: “Sleep and Diet: Mounting Evidence of a Cyclical Relationship”, published in the National Center for Biotechnology Information (NCBI) highlights the potential health benefits of mango consumption, including improved sleep quality and metabolic health. While individual responses to foods vary, incorporating mangoes into a balanced diet alongside other sleep-promoting foods may offer potential benefits for improving sleep quality and overall health.
Milk contains several nutrients that may contribute to better sleep quality. It is rich in tryptophan, an amino acid that serves as a precursor to serotonin and melatonin, neurotransmitters involved in sleep regulation.
Additionally, milk is an excellent source of calcium, which plays a role in the production of melatonin and helps regulate muscle movement during sleep. These components combined make milk a potentially beneficial beverage for promoting restful sleep. For further insights, you can refer to the study “The Effects of Milk and Dairy Products on Sleep: A Systematic Review”
Greek yogurt adds creaminess and a boost of nutrients to our smoothie. It’s an excellent source of calcium, which is not only important for bone health but also plays a role in the production of melatonin.
The study is titled “Exploring the Role of Dairy Products In Sleep Quality: From Population Studies to Mechanistic Evaluations” have shown that calcium levels may influence melatonin production, thus affecting our sleep-wake cycle
Additionally, Greek yogurt contains probiotics, beneficial bacteria that support gut health. Research suggests that there is a connection between gut health and sleep quality, with a healthy gut microbiome potentially promoting better sleep (Matenchuk et al., 2020).
MANGO AND COCONUT SMOOTHIE DREAM
Ingredients and Instructions:
- 1 ripe mango, peeled and diced
- 1/2 cup of coconut milk for babies one year of age and older, substitute breast milk or formula milk for babies younger than one year old
- 1/2 cup plain greek yogurt (or coconut yogurt for extra coconut flavor)
- 1/2 cup ice cubes
- A squeeze of lime juice (optional, for extra tanginess)
- In a blender, combine the ripe diced mango, coconut milk (or breast milk/formula for younger babies), Greek yogurt (or coconut yogurt), and ice cubes.
- Squeeze in some lime juice for an extra tangy flavor.
- Blend all the ingredients together until smooth and creamy. If the consistency is too thick, you can add a bit more liquid (coconut milk, breast milk, or formula) to achieve your desired consistency.
- Serve after dinner as a desert or hour before bedtime as a bedtime snack.
- Pour the mango and coconut smoothie into your child’s favorite cup or grown-up glass so they can feel special too, and serve immediately.
- You can also pour some in the same glass as yours and enjoy together, creating a lovely bonding moment over this delicious and nutritious bedtime treat
- Â You can get creative and make a variety of different smoothies using the list of sleepy foods. Try incorporating sleepy foods into your smoothie recipes for a delicious and nutritious bedtime snack.
Share your other creations and ideas for sleepy foods to eat. We love hearing about your experiences and seeing how you get creative in the kitchen to promote restful sleep for the whole family.
This Mango and Coconut Smoothie makes a perfect bedtime snack for you and  your baby. It’s nutritious, delicious, and helps promote a peaceful night’s sleep. After trying it out, feel free to share your experience with us!
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