Written by Ashlee Romine (future Registered Dietitian)

I don’t know about you, but I like having a little treat after dinner but also love getting a great night sleep. Often times sugary desserts at night can mess with my sleep cycles and leave me feeling groggy in the morning. Luckily there are snacks that I have found to still satisfy my craving while promoting melanin production and aiding in a deeper more restful sleep.

Melatonin goes way beyond helping you fall asleep. Melatonin is an antioxidant powerful enough and small enough to pass through the mitochondrial matrix. Very few antioxidants are able to go into this VIP space. Melatonin in this space helps compact any oxidative stress slowing down your mitochondria. You mitochondria is the powerhouse of the cell, and the most important cell in creating ATP (Energy).

Environmental factors, processed foods, etc. cause harm to the mitochondria and create what is called reactive oxygen species or (ROS) which in excess can kill the mitochondrial cells and result in slowed energy. This looks like to you: tiredness throughout the day, lethargic, poor muscle recovery etc. Melatonin is activated and goes deep into your mitochondria during the deep sleep phase.

Tart cherry juice, and dark chocolate in this recipe are full of naturally occurring melatonin to help you fall asleep and get a more restful sleep.

Camomile tea (another ingredient in this recipe) also aids in sleep, by calming the brain. anyone struggle with a restless mind before falling asleep 🤚, I know I do. My mind wanders off, thinking about my to do list which leads to stress. Luckily, Camomile contains apigenin, which is a gavonoid that binds to the GABA receptors in the brain. These receptors are the brain’s main inhibitory neurotransmitter that calms down nerve activity, which makes you feel more relaxed and sleepier. This natural remedy works very similarly to how some anti-sleep anxiety or sleep medications work, but much gentler. Some studies have even shown that apigenin was found to enhance mitochondrial biogenesis, which is the formation of new mitochondria in cells. More mitochondria = more good ENERGY!

Lastly, this recipe includes coconut milk which is full of healthy fats and MCT (medium chain triglycerides). These healthy fats help support the production of sleep and stress hormones like melatonin and cortisol. Balanced hormones = less blood sugar drama!

Total time: 5 hours

Servings: 6

Ingredients:

• 1 Cup unsweetened tart cherry juice
• 1/2 cup full fat coconut milk
• 1/2 cup Camomile tea brewed
• 1 tbs local honey or maple syrup (low glycemic sweeteners)
• 1/2 tsp vanilla extract
• 2 tablespoons Coconut oil
• 1/2 cup 75% dark chocolate chips
• 1/4 cup finely chopped pistachios

Directions:

• Place 2 tea bags of Camomile tea in a microwave safe mug and pour hot water over. Let steep for 5 min
• In a blender combine coconut milk, tart cherry juice, sweetener, vanilla extract, and Camomile tea
• Pour into silicone popsicles molds
• Freeze for at least 4 hours or until fully set.
• Near the end of the 4 hours microwave safe bowl mix chocolate chips with coconut oil.
• Microwave in 30 second increments until fully melted.
• Once popsicles have been frozen for 4 hours. remove one pop at a time from the freezer and use a large spoon to pour the melted chocolate over it. Quickly sprinkle with pistachios or other desired toppings.
• Enjoy!!

Swaps:

Dairy-free: use dairy free chocolate chips

Vegan: use maple syrup and not honey

FAQ’s:

Q: Are these popsicles safe for kids?

Definitely. They’re free of refined sugar and contain real ingredients you can feel good about.