Magnesium-rich soup to help relax and support sleep
Prolonged stress can affect sleep quality. In addition to maintaining an appropriate sleep schedule, choosing the right foods in the evening also helps provide essential nutrients for the body.
Magnesium is a mineral involved in many bodily processes, including nerve and muscle function. Magnesium-rich foods such as pumpkin seeds, spinach, legumes, broccoli, and almonds can be incorporated into light, easy-to-eat soups.
Below are some soup suggestions to consider for dinner.
Magnesium-rich pumpkin and pumpkin seed soup
Pumpkin, and particularly pumpkin seeds, provides magnesium. Pumpkin also contains tryptophan, an amino acid involved in the synthesis of serotonin and melatonin in the body.
Ingredients: Pumpkin, roasted pumpkin seeds, onion, a splash of fresh cream or nut milk, vegetable broth, cooking oil, salt, and black pepper.
Instructions:
Chop the pumpkin and lightly sauté it with onion and a little cooking oil until fragrant. Add vegetable broth, simmer until the pumpkin is tender, then purée until smooth with a splash of nut milk or fresh cream.
Ladle the soup into a bowl, sprinkle crispy roasted pumpkin seeds on top, and add a pinch of black pepper before serving.
Spinach and green pea soup to boost fiber
Spinach provides magnesium and folate, while green peas supply fiber and plant protein. This combination makes for a light soup, perfect for dinner.
Ingredients: Fresh spinach, green peas, potatoes, garlic, minced ginger, vegetable broth, salt.
Instructions:
Bring the broth to a boil, add diced potatoes and green peas, and cook until tender. Next, add spinach and cook briefly for about 1-2 minutes.
Turn off the heat and put the ingredients into a blender to purée. Season with a pinch of salt and add minced ginger to enhance the flavor.
Broccoli soup
Broccoli provides an abundance of vitamins and minerals, while almonds supply magnesium and unsaturated fats. The soup has a naturally rich flavor and is easy to eat.
Ingredients: Broccoli, sliced almonds or soaked and peeled almonds, onion, vegetable broth, salt, and pepper.
Instructions:
Boil or steam broccoli with onion until tender. Place the broccoli, almonds, and a little cooking broth into a blender and puree until smooth.
Pour the mixture back into the pot, bring to a gentle simmer over low heat, then season with a little salt and pepper.
Black bean and avocado soup
Black beans provide magnesium and fiber. Avocados add unsaturated fats, giving the soup a naturally creamy texture.
Ingredients: Black beans, tomatoes, onions, garlic, cilantro, fresh avocado, and seasonings.
Instructions:
Soak black beans until soft, then simmer with tomatoes and onions until the beans are tender. Scoop out a portion of the beans, blend smoothly, and pour back into the pot to create a rich consistency.
Ladle the hot soup into a bowl, and top with a few slices of fresh avocado and coriander.
Nutritious sweet corn chicken soup
Chicken provides protein and tryptophan. Sweet corn adds carbohydrates along with several minerals. When combined with mushrooms and chicken broth, the soup delivers a delicious, comforting flavor.
Ingredients: Chicken breast, sweet corn, shiitake mushrooms or enoki mushrooms, egg whites, tapioca starch or arrowroot starch, chicken broth, ginger, scallions, salt, and pepper.
Instructions:
Boil chicken breast with a little crushed ginger until cooked, then shred the meat and reserve the broth.
Bring the broth to a boil, add sweet corn and mushrooms, cook until tender, then add shredded chicken. Dissolve tapioca starch in a little cold water and slowly pour it into the pot to thicken.
Continue pouring the egg whites through a sieve, stirring gently to create egg ribbons. Season with a pinch of salt, add scallions and pepper, and enjoy while the soup is still warm.
Notes when eating soup in the evening
When preparing soup, a small amount of ginger can be added to enhance the flavor. Dinner should be eaten in moderate portions and not too close to bedtime.
Soup should be prepared with a moderate amount of salt, especially for those who need to control dietary sodium intake. Along with nutrition, maintaining a consistent sleep schedule, limiting caffeine in the late afternoon and evening, and creating a comfortable sleep environment are also crucial for sleep quality.