Bedtime Oatmeal Snack

This month we are all about sleep. Many people wonder what are some of the best things to eat before bed. Foods containing Melatonin, Magnesium, Potassium, B6 and Serotonin promote sleep and relaxation. I wanted to create a bedtime snack that was packed full of foods containing all of these things. The base is oats and bananas. Oats are rich in Melatonin which relaxes the body and helps you fall asleep. Bananas are high in Potassium and Magnesium that helps relax the muscles and nerves.  The toppings are dried tart cherries, almonds, pistachios and kiwi. Tart Cherries contain a good amount of Tryptophan and anthocyanins, two compounds that may help the body create Melatonin and lengthen its effects. Almonds contain magnesium and protein which can help you maintain a stable blood sugar level while you’re sleeping. Pistachios are packed full of protein, vitamin B6 and magnesium, all things that contribute to better sleep. Kiwis are high in antioxidant levels and serotonin. Serotonin can help initiate sleep and maintain sleep throughout the night.  Next time you find yourself having trouble falling asleep, staying asleep or just want a bedtime snack, give this recipe a try. You can also adjust the serving sizes to make them fit into your macros.



  • 24g Banana

  • 7/8 cup water

  • 57.5g Oats(I used Gluten-free Rolled Oats)


  • 100g Kiwi

  • 40g Dried Tart Cherries

  • 7g Pistachios

  • 10g Almonds


Mash the Banana until its smooth, add it to a pot with water and then add in the oats. Turn the stove to medium-high. Once it starts to bubble, turn the stove to low and stir occasionally until its the consistency you want (about 10 minutes).

Add the pistachios (no shell) and almonds to a food processor and mix until they are smaller pieces.

Add the oatmeal to a bowl and put the Kiwi, Dried Tart Cherries, Pistachios and Almonds on top and enjoy!

Nutrition Facts:

Protein: 13g
Carbs: 93g
Sodium: 73g
Calcium: 10.5%
Potassium: 497mg 
Vitamin C: 179%

Author: Lauren Hammock, Black Iron Nutrition Coach, @thepinklady918