Description:
This simple yet powerful snack is rich in magnesium and tryptophan, nutrients that play a key role in supporting serotonin production and promoting relaxation before bedtime. It’s perfect for an evening wind-down or light snack that doesn’t spike blood sugar. Creamy almond butter and naturally sweet banana slices come together on whole grain toast for a delicious and calming treat.
🖼️ Image:
A warm slice of toast topped with almond butter, banana slices, and a sprinkle of cinnamon or chia seeds.
🕒 Preparation Time:
5 minutes
🔥 Calories:
230 kcal per serving
🍽️ Servings:
1 serving
🏷️ Tags:
Sleep, Magnesium, Evening Snack, Tryptophan
📊 Nutrition Highlights:
- Magnesium: 18% Daily Value (DV)
- Protein: 7g
- Fiber: 3g
🛒 Ingredients:
- 1 slice whole grain bread (or gluten-free option)
- 1 tablespoon almond butter (unsweetened, natural)
- ½ medium banana, sliced
- Optional toppings:
- A dash of cinnamon
- A sprinkle of chia seeds or hemp seeds
- A drizzle of honey (if desired for sweetness)
👩🍳 Instructions:
- Toast the Bread
Toast 1 slice of your preferred whole grain bread to desired crispiness. - Spread the Almond Butter
Evenly spread 1 tablespoon of almond butter onto the warm toast. - Add Banana Slices
Slice half a banana and layer the slices neatly over the almond butter. - Top It Off
Add a dash of cinnamon for flavor and blood sugar balance. Optional: sprinkle chia seeds or hemp seeds for extra omega-3s and fiber. - Serve Immediately
Enjoy warm, ideally 1–2 hours before bedtime for optimal calming effects.
💡 Tips & Notes:
- Evening Snack Timing: Eat about 60–90 minutes before bed to support melatonin and serotonin production naturally.
- Magnesium Boost: You can use magnesium-rich bread like buckwheat or rye if available.
- Customize Texture: Prefer crunch? Add chopped walnuts or granola on top.
- Banana Ripeness: Use a ripe but firm banana to avoid too much sweetness before sleep.
