Description:
A light, comforting dinner featuring jasmine rice and gently steamed vegetables. The high carbohydrate content helps increase tryptophan absorption, supporting natural melatonin production for better sleep quality. This simple, nourishing dish is perfect for a nighttime meal that’s easy on digestion.
🖼️ Image:
Optional: Display a bowl of fluffy jasmine rice topped with a colorful array of lightly steamed vegetables like broccoli, carrots, and zucchini.
🕒 Preparation Time:
20 minutes
🔥 Calories:
350 kcal per serving
🍽️ Servings:
2 servings
🏷️ Tags:
Sleep, Dinner, Tryptophan, Light Meal
📊 Nutrition Highlights:
- Carbohydrates: 40g
- Vitamin B6: 15% Daily Value (DV)
🛒 Ingredients:
- 1 cup jasmine rice
- 2 cups water
- 1 cup broccoli florets
- ½ cup sliced carrots
- ½ cup zucchini (sliced)
- 1 tsp sesame oil (optional, for flavor and healthy fats)
- Salt to taste
- Lemon wedge or tamari sauce for serving (optional)
👩🍳 Instructions:
- Cook the Rice
Rinse the jasmine rice under cold water until the water runs clear. In a small pot, combine the rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and let simmer for 15 minutes or until the water is absorbed. - Steam the Vegetables
While the rice is cooking, steam the broccoli, carrots, and zucchini for 5–7 minutes until just tender. They should retain a bit of crunch and vibrant color. - Fluff and Rest Rice
Once cooked, turn off the heat and let the rice rest for 5 minutes with the lid on. Then fluff with a fork. - Assemble the Dish
Divide the rice into bowls. Arrange the steamed vegetables on top. Drizzle with sesame oil if desired, and serve with a lemon wedge or a dash of tamari/soy sauce for flavor.
💡 Tips & Notes:
- Why Jasmine Rice?
Jasmine rice is naturally high in carbohydrates that aid in tryptophan transport, a precursor to serotonin and melatonin. - Meal Timing Tip:
Best consumed 1–2 hours before bed to help initiate relaxation and support natural sleep cycles. - Vegetable Variations:
Feel free to swap or add in cauliflower, green beans, or snow peas depending on season and preference. - Extra Protein (optional):
Add a soft-boiled egg or tofu slices if you’d like extra protein while still keeping it light.
