Fatigue

Asian Salad

The Asian Kale Salad is a unique but tasty meal that is loaded with beneficial nutrients. Asian cuisine enjoys a lot of soy foods like edamame, tofu, and soy sauce. Soy is a rich source of isoflavone, a plant-derived compound. A higher intake of Isoflavone is significantly associated with longer sleep duration and higher quality sleep. The salad can be made with any green leaf, but kale is a great choice for its vitamin C, vitamin K, and fiber content. The homemade dressing can be personalized to taste with the spice and eliminates extra additives found in premade dressings. A protein such as beef or tofu would be a great addition as well.

PB Banana Oat Bites

These Banana Peanut Butter Oat Bites are a delicious treat! They are sweet, filling, & satisfying for late-night dessert cravings. The key ingredient is whole grain oats, which are a packed source of L-tryptophan. L-tryptophan consumption at night has shown an increase in serotonin and melatonin. Eggs and milk are also a great source of L-tryptophan. The gooey chocolate chips are not only tasty but also rich in antioxidants. These oat bites are a wonderful sweet treat or snack on-the-go.

Asian Salad

Servings: 4 | Prep: 10 min | Cook: 20 min

Ingredients 

Dressing:

  • 2 tbsp natural peanut butter 

  • 1 ½ tbsp Rice vinegar 

  • 1 ½ tbsp honey 

  • 2 tsp sesame oil 

  • 1 ½ tbsp soy sauce or coconut aminos 

  • ¾ tsp freshly grated ginger (to taste)

  • 1 tsp minced garlic 

  • 1 ¼ tsp sriracha (to taste)

  • 1-3 tbsp water to thin (to taste)

    Salad:

  • 1 ⅓ cup chopped kale 

  • 1 tbsp lemon juice 

  • 1 tbsp olive oil 

  • 1 cup edamame 

  • Sesame seeds

  • ⅔ cup peanuts or cashews 

  • ½ cup carrots

  • ¼ cup green onion 

  • 1 cup red cabbage 

  • 1 hard boiled egg 

Instructions

  1. Place eggs in a large saucepan and cover with one inch of water. Bring water to boil over high heat. Once water is boiling, let it sit on heat for 30 seconds and then cover and remove. Let eggs sit for 8-12 minutes, depending on preference. 

  2.  After allotted time, carefully remove the eggs from the hot water and gently transfer into a bowl of ice water to cool.

  3. In a large bowl, massage kale with lemon juice and olive oil for 5 minutes. Set aside.

  4. In a medium bowl, combine all of the dressing ingredients and whisk together. Season to taste! Set aside. 

  5. Chop up cabbage, carrots, green onions, and nuts if you prefer. 

  6. Cook the edamame. I use frozen & microwaveable edamame and cook for 2 ½ minutes. 

  7. Toss in all of the toppings with the marinating kale. Serve portion in a bowl and top with a peeled & sliced egg on top. 

  8. Mix with your desired dressing, and serve!

PB Banana Oat Bites

Servings: 12  |  Prep: 5 min  |  Cook: 25 min

Ingredients 

  • Muffin pan or 9x13 baking dish 

  • 2 ½ cup whole grain oats 

  • ½ tsp cinnamon 

  • ¼ tsp salt

  • 1 tsp baking powder

  • 1-2 mashed bananas

  • ½ cup  natural nut butter 

  • 1 medium egg 

  • 1/4 cup honey

  • 1 tsp vanilla 

  • 1 cup whole milk

  • ½-¾ cup dark chocolate chips

Instructions

  1. Preheat the oven to 350°F and coat muffin tin with non-stick spray or muffin liners. 

  2. In a large mixing bowl, mix together the dry ingredients: oats, baking powder, cinnamon, salt. 

  3. In a separate bowl, mash banana and add peanut butter. Add in the egg, honey, and vanilla. Stir until everything is well combined.

  4. Add wet ingredients to the dry ingredients and pour in milk. Stir in chocolate chips. 

  5. Scoop mixture into muffin pan or baking dish.

  6. Bake for 25 minutes in muffin pan and 30 in baking dish. 

  7. Let cool for at least 5 minutes, and enjoy!

More to Explore

  • Tart cherries have evidence of decreasing oxidative stress levels of inflammatory markers and enhances muscle relaxation. They contain anti-inflammatory cytokines, and melatonin.

  • Chamomile is a natural aid for insomnia and calming because it contains apigenin. Apigenin binds to receptors in the brain that promote sleepiness and relaxation.

  • Green tea in the morning provides a sustained energy boost and fights fatigue because of its moderate caffeine content. It is a great alternative for coffee because it contains L-theanine, which promotes relaxation and may counteract some of the harsh stimulant effects of caffeine. L-theanine also is rich in antioxidants and may improve attention and focus.

  • Melatonin occurs naturally in many plants, including in the skin of wine grapes. Have a glass of wine or grape juice and unwind!