Pistachio Lemon Basil Zucchini Salad

20251106 #breakfastdiary day 1553, 6°C/clear, 20min/exercise (M) The test subjects were healthy people of normal weight, aged 30-45, who normally slept 7-9 hours a night. For five days, including the first night sleeping in the lab, they were given fiber-rich foods, and in particular fats that give less satiety. For both men and women, it took an average of 17 minutes to fall asleep. On the last day, participants ate only what they wanted — not a healthy meal, of course. Fiber intake dropped while fat and sugar rose. The lead researcher says: "Even a single day of a high-fat, low-fiber meal affected sleep patterns." The time to fall asleep suddenly jumped to 29 minutes. (Melanie Muhl & Diana von Kopp, The Psychology of Food) To sum it up briefly — does eating healthy guarantee the quantity and quality of sleep? On top of that, the next paragraph had this terrifying bit: poor sleep quality releases the hunger hormone ghrelin, which makes you eat even more. I read that passage last night and immediately closed the book and went to bed. A refreshing approx. 487kcal pistachio lemon basil zucchini salad to improve sleep quality

1/2 zucchini, 1 clove garlic minced, parmesan cheese, (dressing) 2 [T] olive oil, 1/2 [T] honey, 1/4 cup chopped pistachios, 1/4 cup chopped basil, zest and juice of 1 lemon, a pinch of salt, a pinch of crushed pepper

1. Cut 1/2 zucchini into rough bite-sized pieces, sprinkle with salt, let sit about 15 minutes, then pat dry. 2. Meanwhile, mix 2T olive oil, 1/2T honey, 1/4 cup chopped pistachios, 1/4 cup chopped basil, the zest and juice of 1 lemon, a pinch of salt, and a pinch of crushed pepper thoroughly to make the dressing. 3. Heat olive oil in a pan, sauté the chopped garlic, then pan-fry the zucchini from step 1. 4. Plate the grilled zucchini, pour over the dressing from step 2, and top with parmesan cheese.

Inspired by @dr.nataziazustolberg