Warm Tart Cherry & Kiwi Overnight-Style Oats with Toasted Pumpkin Seeds

Why it works

Tart cherries and kiwi are among the few whole foods that measurably contain melatonin, the hormone that signals sleep onset, and kiwi additionally supplies serotonin and folate tied to sleep quality. The oats and cherry provide modest complex carbohydrates that raise insulin slightly, clearing competing large neutral amino acids from the blood so more tryptophan crosses into the brain to make serotonin and melatonin. Pumpkin seeds and kefir add magnesium and glycine, which support GABA activity and lower core body temperature to ease the transition into deeper sleep.

Ingredients

• 1 cup old-fashioned rolled oats
• 1 1/2 cups plain whole-milk kefir (or milk of choice)
• 1 cup frozen or fresh pitted tart (Montmorency) cherries
• 2 ripe kiwis, peeled and sliced
• 3 tablespoons raw pumpkin seeds (pepitas)
• 1 tablespoon pure maple syrup
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon pure vanilla extract
• Pinch of fine sea salt

Method

1. In a small saucepan over medium-low heat, combine the tart cherries, maple syrup, and a splash of water. Simmer gently for 6 to 8 minutes, stirring, until the cherries break down into a loose compote; set aside to cool slightly.
2. Meanwhile, toast the pumpkin seeds in a dry skillet over medium heat for 2 to 3 minutes, shaking often, until they puff and smell nutty. Tip onto a plate.
3. In a bowl, stir together the rolled oats, kefir, cinnamon, vanilla, and salt until evenly moistened. Let sit 5 minutes so the oats soften, or warm briefly over low heat for a cozy, just-warm bowl (do not boil the kefir).
4. Divide the oats between two bowls. Spoon the warm cherry compote over the top and fan out the sliced kiwi.
5. Scatter the toasted pumpkin seeds over each bowl and serve while just warm.