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7 Vegan Foods That Support Better Sleep (and 7 That Don’t)

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Discover 7 vegan foods that help you sleep better—plus which ones to avoid—\ and enjoy plant-based supper ideas and a sleep-friendly recipe! Getting a restful night’s sleep isn’t just about avoiding screens or caffeine—what you eat for supper plays a huge role. Some plant-based foods contain nutrients that help regulate melatonin and serotonin levels, promoting relaxation and deeper sleep. Others can spike your energy or disrupt digestion, keeping you awake long past bedtime. 🥱 7 Vegan Foods That Support Improved Sleep Cherries – One of the only plant sources of natural melatonin. Tart cherries or juice before bed may help regulate sleep-wake cycles. Kiwi – Rich in serotonin-boosting compounds and antioxidants; studies link kiwi consumption with faster sleep onset. Almonds – Contain magnesium and tryptophan, nutrients linked to improved sleep quality. Pumpkin Seeds (Pepitas) – High in magnesium and zinc, which work with tryptophan to support melatonin production. Tofu – A good sou...
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Rice-Nut Burgers (Gluten-Free, Vegan)

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Rice & Nut Burgers with Baby Bela mushrooms on top COOK the following until plump (about 40 min.): 2 C. Short-Grain Brown Rice in 4C. Water In food processor/blender: COARSE-CHOP: 2 C. Raw Nuts ADD the Rice & Nuts above in a Mixing Bowl with: 1 C. Brown Rice Flour ½ C. Tapioca Flour ½ C. Corn Flour Next, in a Blender WHIZ: ½ C. Water 1 Raw Potato 2 Onions 2 Cloves Garlic ½ C. GF Soy Sauce/Tamari 2 T. Caflib (Roasted Chicory) ½ C. Tomato Juice ADD contents of the Blender to the Rice-Nut Mixture and form into Patties. Place on a well-greased cookie sheet. BAKE at 450 F for about 30 Minutes. Serve with a Brown (vegan) Gravy/Sauce or Tomato Sauce Recipe & Demo by Wyona Hertwig
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Crispy Crackers Recipe (Gluten-free, egg-free, dairy-free)

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These crackers are crispy and tasty.  Vegan and gluten-free. They can be used as GF communion bread for those who have gluten restrictions. MIX following dry ingredients together: *3 C. Quick Oats *2 C. Brown Rice Flour *1 C. Potato Starch *1/4 C. Amaranth *1/2 C. Coconut flour OR finely cut coconut (not shreds)- either will work *1 tsp. Salt *1/2 C. Sesame Seeds In blender or with Whisk: *1 C. Water *2/3 C. Oil MIX into dry ingredients thoroughly and ROLL out on cookie sheet. CUT into squares- prick with a fork BAKE at 300F about 30 minutes until browning.
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Steamed Fruit and Nut Pudding Recipe (egg-free, dairy-free, gluten-free)

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Butternut Squash Steamed Nut and Fruit Pudding-- with Maple Syrup and Coconut Whipping Cream IN MIXING BOWL: *1 C. grated Butternut Squash *1/2 C. Raisins *1/2 C. Currents *1/2 C. Dates, chopped *1 C. Nuts, chopped (Pecans, Hazelnuts, etc.) *2 T. Lemon Rind *1/2 C. Brown Sugar *1/2 C. Oil *1/2 tsp. Salt *1/2 C. Water *1 C. cooked Millet *1 C. Brown Rice Flour *1/2 tsp. Cinnamon *1/2 tsp. grated Ginger MIX all ingredients LET STAND 15 Minutes POUR into a greased mold PLACE in water bath BAKE at 300F for approximately 2 hours or until a toothpick comes clean out of center.
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Barley-Rice Pastry Recipe for Savory Pies (egg-free, dairy-free)

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Delicious Barley-Rice Pastry for Quiche and other Savory Pies This recipe is in memory of its creator, Wyona Hertwig, who was a lovely human, a splendid baker and vegan cook, and an artist. MIX TOGETHER in BOWL: *1/2 C. Barley Flour *1/2 C. Brown Rice Flour WHIZ TOGETHER: *1/2 C. Oil *1/4 C. Water *1/2 tsp. Salt STIR above into Flour Mixture, mixing lightly. PAT into pie plate PRICK with a fork. BAKE at 400F for 10 minutes until golden brown FILL with any savory quiche or pie filling such as this vegan broccoli-mushroom quiche recipe Health Note:  According to Health Canada and the U.S. Food and Drug Administration (FDA), consuming at least 3 grams of barley beta-glucan daily  can help lower blood cholesterol levels , which is a risk factor for cardiovascular diseases. Whole-grain barley, a fiber-rich grain, also helps regulate blood sugar by reducing the glucose response after meals. Regular consumption of barley-based breakfast cereals over sever...
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