GF : DF : SF : Vegetarian : Paleo
4 free range eggs
1x 400ml can organic coconut milk
1500ml vegetable broth or stock
1 bunch broccolini, trimmed and cut into thirds
1 bunch bok choy, trimmed
600g zucchini, spiralled to noodles
Pinch sea salt
1 bunch coriander stalks, rinsed and pat dry, leaves reserved for garnish
3 cloves garlic, peeled
4cm piece (25g) ginger
60g brown onion (approx 1 small)
1 teaspoon lime zest (approx 1 lime)
2 tablespoons coconut oil
4 Asian shallots, finely sliced
1 green chilli, seeded and finely chopped
1 lime, cut in quarters
Make the paste by placing all ingredients into high speed food processor or blender and processing until smooth. Heat a large saucepan on medium heat, add coconut oil and curry paste and saute for 3-4 minutes until fragrant, then add coconut milk and vegetable stock/broth. Bring to a simmer, add broccolini and bok choy, reduce heat and simmer for 10 minutes. Bring a separate small pot of water to the boil, add EGGS, and boil for 7-8 minutes for a hard boiled egg. Remove from water, crack gently and peel under water. Once vegetable coconut broth is finished, add zucchini noodles and cook a further 3-4 minutes until tender. Divide noodles and broth between 4 bowls, cut eggs in half and place on top of noodles. Garnish with coriander leaves, Asian shallots, green chilli and a big squeeze of lime.
Diet can impact on how easily and well we sleep – eggs can be beneficial in aiding sleep acting as natural sedatives and improving quality sleep.
A whopping one third of adults struggle with getting a good night's sleep on a regular basis1. A good night's sleep is incredibly important for your health. In fact, it's just as important as eating healthy and exercising. Unfortunately, the connected world in which we live is interfering with Australian's natural sleep patterns. People are now sleeping less than they did in the past, and sleep quality has decreased as well.
What happens when you don't get enough sleep?
Sleep is a vital function that supports healthy brain function and maintains physical health yet many fail to get enough sleep. Quality sleep aids the repairing of tissues and reduces the risk of heart disease, high blood pressure, diabetes and high cholesterol as well. In daily life a good night of sleep improves learning, attention span and problem-solving making us ready to take on the world.
How can Australian's get a better night's sleep?
Diet, a key contributor to a healthy mind and body, affects the ability to wind down for the night and sleep soundly. A poor diet can lead to vitamin deficiencies and difficultly maintaining sleep. Jam-packed with 11 vitamins and minerals, eggs are a food associated with improved sleep quality.
Something as simple as eating eggs at dinner time can be a natural sedative as egg whites help the body prepare for bedtime by producing melatonin that bring on that sleepy feeling. Also a rich source in the amino acid tryptophan, eggs help you sleep better for longer by telling your brain to shut down for the night.
Sharon Natoli, leading dietician and author, commented: "A healthy well-balanced diet is a key contributor to a good night's sleep. Eggs are widely recognised as a high-quality protein source so simply including an egg with a meal can boost sleep duration and quality for all-round mental and physical health".
Sharon explains the long-term benefits of sleeping well/eating eggs will help you prevent weight gain, ageing and stress levels.
Top tips for getting a better sleep:
Avoid drinks containing caffeine, such as coffee, tea, cola and cocoa, for at least four hours before bedtime
Avoid eating large meals for two to three hours before bedtime. Try a light healthy snack 45 minutes before bed if you're still hungry
Don't skip breakfast or eat at irregular times on a daily basis
Enjoy a wide variety of colourful fruits and vegetables such as apple, orange, kiwi fruit, apricot, broccoli, spinach, red capsicum and tomato
Include wholegrains in your everyday diet, for example swap white bread with wholegrain bread and add natural muesli in cereal
Minimise the intake of confectionery such as cake, chocolate, chips and biscuits
Fibre from wholegrain breads and cereals, vegetables, fruit, eggs, and dairy, eaten regularly, does not only improve sleep quality, it can also improve satiety, help to reduce the risk of coronary heart disease, obesity and diabetes
Regular exercise is recommended as part of a healthy lifestyle
Australian Eggs has partnered with Jacqueline Alwill to create some warming recipes ideal for convenient, nutritious dinners to set your body up for a full night's rest and allow your body to recover from the day's activity.