Before bed oatmeal

  • 40min
  • 6
  • 133 kcal
  • Easy
  • Vegetarian
  • Low fat, Low sugar
  • Dairy, Lactose

Per 0 g contains

133 kcal 558 kj
6%
4.9 g
7%
1.1 g
5%
6 g
6%
0.2 g
3%

of an adult's recommended intake.
Typical energy values per 100g: 582kj/139kcal

Food traffic light labels explained
Authored by
Reviewed by Rose Constantine Smith

Going to bed on either an empty or overfilled stomach may have a negative effect on your sleep. The key is to find a nice balance between the two. Our warming before bed oatmeal is the perfect supper time snack - satisfying, nutritious and packed full of ingredients (oats, bananas and almonds) known for their sleep-inducing effects.

Ingredients

  • Oats
    85g 3oz
  • Low-fat Greek yoghurt
    80g 3 oz
    Dairy, Lactose
  • Milk
    300ml 10.5fl oz
    Dairy, Lactose
  • Frozen blueberries
    40g 1.5oz
  • Flaked almonds
    30g 1oz
  • Banana
    1 large
  • Cinnamon
    1tsp
  • Baking powder
    1tsp
Show all

Cooking Method

  1. Preheat the oven to 180°C (fan oven)
  2. In a bowl mash the banana until almost smooth.
  3. Add the oats, yoghurt, blueberries, flaked almonds, baking powder and cinnamon into the bowl and stir to mix the ingredients.
  4. Pour over the milk and stir mixture well until combined.
  5. Add the combined mixture to a dish suitable for baking.
  6. Place in the oven and bake for 25 minutes.
  7. Serve either on its own or with a dollop of yoghurt.

Nutritional Information

Typical Valuesper 100gper 0g serving
Energy
139 kcal
582 kj
133 kcal
558 kj
Fat
of which saturates
5.1 g
1.1 g
4.9 g
1.1 g
Carbohydrate
of which sugars
16.1 g
6.3 g
15.4 g
6 g
Fibre2.8 g
2.7 g
Protein5.7 g
5.5 g
Salt0.2 g
0.2 g

Oats

Packed full of complex carbohydrates and slow-releasing energy, keeping your hunger signals at bay. Oats also contain an amino acid called tryptophan which works to stimulate the sleep-promoting hormone melatonin.

Bananas

Rich in both magnesium and potassium which help your muscles to relax. They also contain high amounts of vitamin B6 - a vitamin known to help your body to produce the 'feelgood' hormone, serotonin, and the 'sleep-inducing' hormone, melatonin.

Almonds

Contain both tryptophan and magnesium - a combination perfect for helping you to relax and drift off to sleep.

Before bed biscuits

Please, please help I am terrified. I can’t sleep at all and as I drop off my whole body jerks and twitches. The doctor has given me 2ms of diazepam along with propranonol but the minute they wear...

Ruth44320
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