IMPORTANCE OF PROTEIN FOR SLEEP IN CHILDREN, Part 3 of sleep.

IMPORTANCE OF PROTEIN FOR SLEEP IN CHILDREN

Sleep is fundamental in our children’s, growth, rest and repair and immune system function, concentration and focus, energy and behaviour.

Children need at least 10-11 hours per night in order to take care of all the above functions.

As we all know its important to encourage a good sleep routine in order to stimulate good melatonin production to induce sleep, this includes

Providing a good protein and fats based meal before bed helps to stabilise blood sugar levels and induce deep sleep.

Fluctuating blood sugar levels will cause children to be more wakeful and disturbed during their sleep.

I was also inspired by the inclusion of beetroot in the My Organic School this week so I incorporated my favourite recipes to get beetroot into the kids.

BEETROOT THE SUPER FOOD

Beetroot is abundant in

• Vitamins A,C, D,E & K

• Is anti-inflammatory

• Detoxifying

• Supports anaemia as in increases iron levels

• Boosts immunity

RAINBOW SALAD

ROOT VEGGIE FRITTATA

BEETROOT BROWNIES

1 small beetroot

2 carrots

1 zucchini

Grate all of the above ingredients a dress with my famous wholefood salad dressing

Salad Dressing

3 tablespoons organic olive oil

1 tablespoon apple cider vinegar

½ tablespoon maple syrup

macrobiotic sea salt

½ garlic crushed (optional)

½ organic pumpkin

2 large organic beetroot

1 small organic sweet potato

2 organic potato

10 organic eggs (full of tryptophan to induce good sleep and mood)

organic cheese 100gms

Chop coarsely and dress with organic olive oil and salt

Roast for 45 minutes

Crack and beat eggs until smoothe and pour over roast vegetable mix

Bake for another 20 mins

Top with grated organic cheddar or parmesan cheese

Serve with rainbow salad

Beetroot Brownies

2 organic eggs

1 ½ cups beetroot roasted and pureed

3 tablespoons coconut oil

1 ¼ cup full fat coconut milk

¾ cup of cacao powder

¼ tapioca starch or gluten free flour

1 ¼ almond meal

1 ½ teaspoons baking powder

1/2 teaspoon salt

¼ teaspoon of cinnamon

Heat oven to 190 degree

Add the chopped roasted beetroots to the blender. Add all other ingredients and mix thoroughly. Add mixture into a buttered non stick baking dish and bake for 45-55 mins

PLEASE NOTE: these are very fudgy consistency so need to cool for 30 mins before eating

ROOT VEGGIE FRITTATA

½ organic pumpkin

2 large organic beetroot

1 small organic sweet potato

2 organic potato

10 organic eggs (full of tryptophan to induce good sleep and mood)

organic cheese 100gms

Chop coarsely and dress with organic olive oil and salt

Roast for 45 minutes

Crack and beat eggs until smoothe and pour over roast vegetable mix

Bake for another 20 mins

Top with grated organic cheddar or parmesan cheese

Serve with rainbow salad

Recipe inspiration/adapted from

https://www.theroastedroot.net/fudgy-paleo-beetroot-brownies/

Emily Yates

0414 071 314

e

emily@emilyroseyates.com

w

emilyroseyates.com

3/191 Bronte Road, Queens Park NSW 2022