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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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Pecan Nut Roast (Vegan, No Added Oils, Gluten-Free)

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This pecan nut roast is one of the most popularly viewed recipes on this site.  And it should be cooked up anytime you want a simple, delicious, high nutrient-dense dish for your family or to take to a potluck. Watch this short video  where Dr. Michael Greger of NutritionFacts.org explains what scientific studies show to be the health benefits of the pecan in staving off cancer!  Measure and assemble the following ingredients: 4 C. Water 1 C. Pecan Halves (or pieces) 1 1/2 tsp. Salt 1 T. Chicken-style Seasoning (Optional) 1 T. Nutritional Yeast 1 T. Turmeric powder (Optional) 1 C. Chopped Onions 3 C. Rolled Oats Blend together: Water, Pecans, Salt, Chicken-Like Seasoning, Nutritional Yeast, Turmeric (no pecans?  Substitute walnut pieces). Add the blended items to a bowl.  Then ad in the onions and oats.   Let stand for at least 30 minutes. I laid down a layer of Parchment Paper in my pan-- you could just dust it with flour   Spo...
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Quick Mexican Tortilla Casserole with Cheeze Sauce (Healthy Choices Wellness Workshop)

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Quick Mexican Tortilla Casserole with Cheeze Sauce This is another one of Dr. Darlene Blaney's fab vegan recipes from the Healthy Choices Cooking Demo that was held at our Comox Valley Adventist Church on the weekend of March 27-29, 2015. This was a favourite that day for many of us! First off, I would go ahead and make the "cheeze sauce"recipe: CHEEZE SAUCE INGREDIENTS 1 C.     Raw Cashew Pieces 1/4 C.   Nutritional Yeast Flakes 1 T.     Braggs All Purpose Seasoning 1          small Garlic Clove Pimento , unpickled (pimento is just roasted red bell pepper!) 1/2 C.   filtered Water 3 T.      fresh Lemon Juice 2 T.      finely chopped Onion 1 tsp.     Celtic Sea Salt Blend all the above ingredients together and set aside. QUICK MEXICAN TORTILLA CASSEROLE INGREDIENTS 1       small Onion , minced 1 C.   Salsa 1       Red Bell Pep...
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Roast Cauliflower with No-Fat Brown Gravy (Gluten-Free, Vegan)

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Delicious Roast Cauliflower with Delectable No-Fat Brown Gravy I know that you have likely seen this roast cauliflower picture on Facebook or Pinterest.  Well, I did too.  So, I went looking for recipes and couldn't find any that met my chief requirement for the sauce: NO fat.  So I made up my own recipe that I think is super delicious.  I invite you to try it. ROAST CAULIFLOWER : HEAT oven to 425 degrees Fahrenheit. REMOVE leaves and bottom of core from Cauliflower so that it stands upright nicely. TOSS Cauliflower in a bowl (or large baggy) with 2 tsp. of Olive Oil and about 1 tsp. of Celtic Sea Salt or Kosher Salt. PUT IN OVEN for about 20-30 minutes to roast. MAKE BEAN SAUCE/GRAVY: COMBINE the following in a saucepan, and cook, stirring occasionally, for about 10 - 15 minutes: 1- 2 C. Cooked Mashed Beans (I used Pinto Beans, but other legumes would also be great) 2-4       Garlic cloves , grated 1 -2 T. Nutritional Y...
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Recipe for GARLICKY CASHEW SPAGHETTI SAUCE (Alfredo Sauce) - Vegan, Gluten-Free, Dairy-Free

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Garlicky Cashew Alfredo Sauce on Baked Spaghetti Squash - Plant-Based Power with YUM COOK in Mushroom or Vegetable BROTH (2 cubes in 1 C. water) for 8 minutes, or until broth has gone way down, watching so it doesn't burn: 1 1/2 C. chopped ONION (about 3 small to medium size onions) ADD IN: 4 minced GARLIC for a couple of minutes BLEND ABOVE with the following: 1/2 T. CELTIC SEA SALT 1/4 tsp. fresh-ground BLACK PEPPER 1/2 C. RAW CASHEWS 1+ T. LEMON or LIME JUICE 1/4+ C. NUTRITIONAL YEAST If it is a little too thick to blend properly, add in a small amount more broth or hot water.  If you don't have a high-speed blender, like a VitaMix, be sure to soak the cashews for about 5 hours before-hand to make them easier to blend. Serve immediately over regular pasta or spaghetti squash.  
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Zucchini Sausage Patties (Vegan)

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Zucchini Sausage and Tofu Scramble COMBINE in Bowl or Food Processor: 2 C. Cooked Short-Grain Brown Rice 2 C. Whole Wheat Bread Crumbs (or Rolled Oats) 1 C. organic Firm Tofu, mashed 2 T. Lemon Juice 1 T. Nutritional Yeast 2 Large Zucchini, shredded ½ tsp. Marjoram 1 tsp. Basil ½ tsp. Salt 1 T. Mrs. Dash Original OR Pepper to taste (cayenne, black, chipotle, your choice) Let stand and cool. FORM into finger-sized sausages. If too wet, add some fine bread crumbs so the sausages hold together, but not so dry that they crumble apart PLACE on well-greased cookie sheets BAKE at 450 F on Upper rack for 15 to 20 minutes. SERVE alongside Tofu Scramble , if desired. Recipe by Wyona Hertwig
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Recipe for Melty Cheese (Vegan) (Gluten-free)

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This vegan melty cheese recipe is everything you are looking for: creamy, tasty, cheesy, and easy to make! Oh, and no cholesterol-- so healthier as well! PUT INTO BLENDER: *2 c. water *4 OZ.Pimento, diced *1/4 C. Cashews  *1/2 T. Lemon Juice *1 1/2 tsp. Onion Powder *1/4 tsp. Garlic Powder *2-3 heaping T. Tapioca Starch (for that gooey-stringy cheesey effect!) *1-3 T. Nutritional Yeast Whiz together until smooth.  Cook in heavy saucepan until thick (5-6 minutes). Stir constantly. SUGGESTION: Let melty cheese cool if used as a dip.  If used as a sauce over vegetables, use hot. Other Cheesy Sauce or Spread Recipes in this Blog include: Alpine Cheese Spread American Cheese Golden Sauce Another Melty Cheese
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Two Recipes for Tomato Dressing (Vegan) (Gluten-free)

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Two tomato sauces/dressings guaranteed to amp up your home or hospitality dining experience.     CREAMY TOMATO DRESSING *1 C. Water *1 C. Cashews *1/8 tsp. Garlic Salt *1/2 tsp. Onion Salt *1/4 C. Dry Onion *2 T. Lemon Juice *1 T. Nutritional Yeast *1 ripe Tomato WHIZ all ingredients in blender until smooth.  Use as a dressing, sandwich spread, or as a sauce for vegetable s.   Tomato-Lemon Dressing Blend together : *2 C. canned Tomatoes *1 C. Lemon Juice *1 C. Pineapple Juice *1/2 tsp. Salt *1 C. chopped Parsley *1 1/2 C. chopped Onion *1 clove Garlic , minced Lovely refreshing salad dressing.  Store in glass container with lid in fridge.
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Recipe for Sunflower-Garbanzo Pate (Vegan) (Gluten-free)

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BLEND together: 1/2 C. Water 1/4 C. Lemon Juice 1/2 C. Raw Sunflower Seeds 1/2 C. Cooked Garbanzo Beans 1 T. Sunflower or Grapeseed Oil 1 T. Miso 1 T. Onion and/or Garlic Powder PUT INTO A BOWL and Stir in: 1/2 C. Garbanzo Flour 1/2 C. Tapioca Flour LET STAND TO THICKEN (OPTIONAL: 1 T. Nutritional Yeast or Seed Butter)
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Zucchini Boats Recipe (egg-free, dairy-free)

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PREPARE 3 Zucchini by cutting lengthwise and scooping out center. SAVE flesh from center to add to filling. FILLING: *2 C. cooked Rice or Quinoa *2 C. Brown Bread Crumbs *1 C. Pecans or Walnuts, chopped *1 C. Celery, finely chopped *1 Onion, grated *1 T. minced Garlic *1/2 tsp. Basil *1/2 tsp. Summer Savory *1/s tsp. Sage *2 T. Nutritional Yeast WHISK together: 1 C. Hot Water 2 T. Caflib (or 1 T. Soya Sauce) ADD above to the crumb mixture and stuff the Zucchini Boats. BAKE on well-greased cookie sheet at 400F for about 45 minutes. Above image shows a garnish of fresh tomato salsa
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Oat-Nut-Potato Patties Recipe (egg-free, dairy-free)

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These nut-potato patties are crispy on the outside and yummy on the inside.   You can fry them (as Wyona indicates in her recipe below) or bake them  on a parchment-paper-covered pan at 400F for about 20 minutes . MIX TOGETHER: *1 C. Nuts, ground *1 C. mashed Potatoes *1 Onion, grated *1 tsp. Chicken-style Seasoning *1 T. Nutritional Yeast STIR 1/2 C. Oatmeal into 1 C. Boiling Water. LET STAND 10 minutes (or use leftover oatmeal porridge) ADD Oatmeal to Nut Mixture and MIX WELL. FORM into patties and dip into breading meal.(Recipe below) FRY until golden brown. BREADING MEAL: *1/2 C. wholewheat flour or fine bread crumbs or rolled oats *2 T. Nutritional Yeast
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Scottish Oat Crisps Recipe (Egg-Free, Dairy-Free)

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COMBINE in large bowl or mixer: 2 C. warm Water 1 T. Molasses 2 tsp. granular Yeast DRY INGREDIENTS: 3 C. Oats ground to flour in blender 1/2 tsp. Salt 2 C. Whole Wheat Flour 2 T. Gluten Flour ADD to Yeast Mixture: BEAT 2 minutes or KNEAD 5 minutes LET RISE until double. FORM balls and flatten with rolling pin so that you have a very thin round PLACE on well-greased baking sheet LET RISE 30 minutes. BAKE at 350F until crisp and golden.
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Alpine "Cheese" Spread Recipe

MIX 1 C. fine Corn Flour and 1 C. Water ADD 2 C. Boiling Water IN SEPARATE PAN put 1/3 C. AgarAgar-- Soak in 1/2 C. Warm Water ADD: 1/4 C. finely ground Cashews 1/4 C. fine Nutritional Yeast 1/4 tsp. Salt Pinch of Garlic Powder 1 T. Onion Powder 2 T. Lemon Juice WHIZ all ingredients in blender and pour into a mold to cut into squares when chilled. Other Cheesy Sauce or Spread Recipes in this Blog include: American Cheese Golden Sauce Melty Cheese Another Melty Cheez
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