Page 5 2009 Winter

Hearty meal for cool nights

Baked chicken and spinach pasta with cottage cheese balls

by naturopath Sandra Villella

There are many factors that affect the way we sleep, including how calm or stimulated our brain is. Some foods are considered to contribute to restful sleep and others contribute to wakefulness. Lighter meals are more likely to give you a good night’s sleep. Try to eat the evening meal early and avoid going to bed with a full stomach.

Nutritional Value

This recipe is high in tryptophan, one of ten essential amino acids. Tryptophan helps produce serotonin, which is related to relaxation, restfulness, and sleep. Tryptophan also produces a hormone called melatonin. Serotonin and melatonin send calming messages to the brain and help us sleep.

When we eat a meal high in carbohydrates, our blood sugar levels rise and a hormone called insulin is released. Insulin helps
transport amino acids, including tryptophan, into the brain. This is why it is important to include carbohydrates, and not just consume a high-protein meal.

Remember that both caffeine and alcohol are sleep disturbers, so watch the wine you drink with your meal, and don’t follow it with a coffee or tea.

The best night time meals are those that contain both carbohydrates and protein, and some calcium. Calcium helps the brain use the tryptophan to manufacture melatonin. Dairy products, which contain both tryptophan and calcium, are considered one of the best foods to induce sleep.

In this recipe, chicken is the major source of tryptophan, with additional amounts in the oats, eggs and nuts. The cottage cheese and parmesan also contain tryptophan – with parmesan being an excellent source of calcium and cottage cheese being a moderate source of calcium. I have used marjoram in the tomato sauce as in aromatherapy, the essential oil of marjoram is useful for sleep.

Good sources of tryptophan	Moderate sources of tryptophan
Fish and Seafood Chicken Turkey Red meat Legumes Eggs Soy beans and soy products (eg tofu) Dairy products including yoghurt, cottage cheese and parmesan	Nuts Seeds Oats Bananas Spinach

Ingredients

Cottage Cheese Balls

1 cup cottage cheese (250g)
1/2 cup walnuts
1/2 cup oat bran
1/4 cup rolled oats
1 egg
1/2 cup packed flat leaf parley
1 small onion
Olive oil
Seasoning
Makes 10–12 balls

Tomato and chicken sauce

3 x 440g cans diced tomatoes
2 skinned chicken breasts fillets, thinly sliced, seasoned with pepper and salt
1 small onion
2–3 cloves garlic, crushed or chopped
3 good handfuls of baby spinach
2–3 dessertspoons tomato paste
2 tablespoons fresh marjoram leaves (if unavailable use fresh basil or oregano)
Splash of olive oil
200g penne pasta
Parmesan cheese for topping
Serves 4 people

Method

Fry both onions (for sauce and cheese balls) in olive oil. Process half the fried onion with the rest of the ingredients for the cheese balls until smooth. Place dessertspoonfuls of mixture on a tray lined with baking paper. They will resemble pads rather than balls. Bake in a preheated oven at 200 degrees for 20 minutes. Set aside to cool so they keep their shape.

Add garlic to remaining onion and cook until soft. Stir in tomatoes and herbs. Bring to boil, reduce heat and simmer for 20 minutes. Turn up heat to bring sauce to bubbling and add chicken. Cover and cook for 3–5 minutes, or until chicken is cooked. Finally, add spinach so it wilts rather than cook. Meanwhile cook pasta until al dente. Toss sauce through the pasta.

Place a little of the sauce in a baking dish, add cheese balls and cover with remaining tomato and chicken sauce. Sprinkle parmesan cheese on top generously. Cover with a lid or foil and bake at 200 degrees in a preheated oven for 10 minutes. Remove cover for final 20 minutes or until the cheese is as bubbling and brown as you like it.

Allow to sit for a few minutes before serving.

Content Updated May 20, 2009