Wendy Hill explains, when our body needs to make a hormone, it follows a recipe—gathering the right ingredients to create it. If any key nutrients are missing, the process stalls.
For quality sleep, the hormone we need to focus on is melatonin, and its essential building blocks include tryptophan, B vitamins, magnesium and vitamin D.
Ingredients
2 Leeks (thinly sliced)
4 Egg
1 Courgette (thinly sliced)
1 cup Chickpea Flour
2 tbsps Extra Virgin Olive Oil
2 tsps Turmeric
1 cup Parsley (stalks & leaves chopped)
1/4 cup Nutritional Yeast
4 Garlic Cloves (finely chopped)
1/2 cup Unsweetened Almond Milk
1 tsp Sea Salt
1/2 tsp Black Pepper
Directions
- Heat oil in a pan on a medium heat and gently fry for 5 minutes. They should be soft but not brown. Add garlic, turmeric and parsley and cook for another 2 minutes. Allow to cool slightly.
- In a large bowl mix eggs, milk, nutritional yeast, salt & pepper together.
- Add flour to make a loose batter. Then gently stir through leek mixture and courgettes (reserving some slices for top)
- Line a shallow oven dish with greaseproof paper and pour in the mixture. Levelling off and top with reserved courgette slices.
- Bake in a 180c oven for approx 25 minutes. (check its fully cooked through) Allow to cool for ten minutes in the pan before lifting out and slicing.
Notes
- More Flavour: Add chilli flakes or dried herbs.
- More Protein: Add slices of ham or chicken
- No chickpea flour: Use any flour - my favourite is green pea flour.
- Store: Wrap in greaseproof and store in fridge for 3 days or freeze for 3 months.
A Nutrient-Packed Recipe for Restful Nights Sleep
That’s why I’ve chosen this Courgette & Leek Frittata—a simple yet powerful dish packed with sleep-supporting nutrients:
- Eggs – A fantastic source of tryptophan, B12, B2, and even a little vitamin D, all of which contribute to melatonin production.
- Leeks, Courgettes & Parsley – Provide magnesium, essential for relaxation, and fibre, which supports gut health—a key player in hormone balance.
- Chickpea Flour – Not only gluten-free, but also rich in protein, calcium, and magnesium, helping to further support restful sleep.
Don’t underestimate this humble frittata! It’s nutrient-dense, delicious, and versatile—perfect for any time of day. It also stores well, making it a great addition to a packed lunch.
Wendy Hill
Naturopathic Nutritional Therapist
