Sleepytime Gumbo

Eating for a Good Night’s Sleep: The Link between Nutrition and Slumber

The Science Behind the Link

Marie-Pierre St-Onge, the director of Columbia University’s Center of Excellence for Sleep and Circadian Research, has dedicated her career to studying the relationship between nutrition and sleep. Her research has shown that a high-fiber diet can lead to better sleep quality. This is because a high-fiber diet can help to regulate blood sugar levels, reducing the risk of sleep disruptions caused by blood sugar spikes and drops.

A Recipe for a Good Night’s Sleep

One way to incorporate more fiber into your diet is by cooking a nutrient-rich, vegetable-forward stew, such as this Green Spring Gumbo recipe. This recipe, developed by St-Onge and Kat Craddock, editor-in-chief of Saveur, is a creative take on traditional Creole gumbo, made with a variety of vegetables and whole grains. By incorporating a mix of leafy greens, whole grains, and lean protein sources, this dish is not only delicious, but also supports a healthy sleep cycle.

The Recipe

Green Spring Gumbo with Chicken Andouille

Serves 4-6

Total Time: 1 hr 30 min

Ingredients:

• 2 Tbsp. olive oil
• Three 21⁄2-oz. chicken andouille sausages, sliced 1⁄2 in. thick
• 2 Tbsp. whole wheat flour
• 2 medium yellow onions, finely chopped
• 2 bunches scallions, trimmed and thinly sliced
• 2 celery stalks, finely chopped
• 1 green bell pepper, cored, seeded, and finely chopped
• 2 bay leaves
• Kosher salt and freshly ground black pepper
• 2 tsp. garlic powder
• 2 tsp. dried thyme
• 1 tsp. dried oregano
• 1⁄2–1 tsp. cayenne pepper (optional)
• 11⁄4 lb. mixed greens and fresh herbs, such as spinach, arugula, collards, kale, Swiss chard, broccoli rabe, parsley, and cilantro, chopped
• 4 cups chicken stock
• 3 cups cooked brown rice
• Lemon wedges, for serving

Directions:

1. In a large, heavy pot, heat the oil over medium until it begins to shimmer. Add the sausage and cook, stirring occasionally, until browned, 6-8 minutes. Use a slotted spoon to transfer the sausage to a heatproof bowl and reserve. Lower the heat to medium-low, then stir the flour into the oil that remains in the pot and cook, stirring frequently, just until the mixture, or roux, smells toasty, about 5 minutes.
2. Add the onions, scallions, celery, bell pepper, and bay leaves, season lightly with salt and black pepper, and cook, stirring and scraping the bottom of the pot frequently, until the onions are translucent, 12-14 minutes.
3. Stir in the garlic powder, thyme, oregano, and cayenne, if using, then add the greens a little at a time, allowing them to wilt before adding more, until they all fit in the pot. Stir in the chicken stock. Increase the heat to medium-high, bring the liquid to a full boil, and then decrease the heat to low, cover, and simmer, stirring occasionally, until the broth has thickened and the greens are meltingly tender and have turned from bright green to a muted olive color, 30-45 minutes (if you’re using hardier greens like collards, they will take a bit longer to cook, while softer varieties like baby spinach will cook quickly).
4. Stir in the reserved sausage, cover, and continue cooking for 15 minutes. Adjust the seasoning with more salt and black pepper, then ladle into soup bowls. Top each bowl with a scoop of rice and a lemon wedge and serve hot.

Conclusion

This Green Spring Gumbo recipe is a delicious and nutritious way to support a healthy sleep cycle. By incorporating a variety of vegetables, whole grains, and lean protein sources into your diet, you can reduce the risk of sleep disruptions caused by blood sugar spikes and drops. This recipe is perfect for a weeknight dinner or a special occasion, and can be easily customized to suit your dietary preferences.

Frequently Asked Questions:

Q: Can I make this recipe vegetarian or vegan?
A: Yes, simply omit the sausage and use vegetable or mushroom broth instead of chicken stock.

Q: Can I use different types of greens?
A: Yes, feel free to use your favorite mixed greens and fresh herbs, such as spinach, arugula, collards, kale, Swiss chard, broccoli rabe, parsley, and cilantro.

Q: Can I make this recipe ahead of time?
A: Yes, the gumbo can be made ahead of time and refrigerated for up to 3 days or frozen for up to 2 months. Reheat and serve.