It's no secret that a good sleep routine is important to assist healthy melatonin production in inducing sleep. Children need at least 10-11 hours of sleep per night to enable their body to rest and repair, and to support immune system function and provide the energy to focus and concentrate the following day.

Protein plays an important part in inducing sleep, as it helps to stabilise blood sugar levels. By providing a balanced meal including protein and fats for dinner, you are more likely to have your child sleeping through the night. Hooray! Fluctuating blood sugar levels will cause children to be more wakeful and disturbed during their sleep.

I was inspired by the beautiful beetroot in the My Organic School box so I am sharing some of the amazing benefits of BEETROOT - THE SUPERFOOD!

Beetroot is abundant in:

• Vitamins A,C, D,E & K

• Is anti-inflammatory

• Detoxifying

• Supports anaemia as in increases iron levels

• Boosts immunity

Here are a couple of recipes that are my go-to's for a protein-rich and nutrient-dense meal.

ROOT VEGGIE FRITTATA

½ organic pumpkin

2 large organic beetroot

1 small organic sweet potato

2 organic potatoes

10 organic eggs (full of tryptophan to induce sleep and assist good mood)

100gms organic cheese, grated

Pre-heat oven to 180 degrees.

Chop veggies coarsely and dress with organic olive oil and salt

Roast for 45 minutes in a rectangular baking tray.

Crack eggs into a large bowl and beat until smooth. Pour over roast vegetable mix. Bake for another 20 mins

Top with grated organic cheddar or parmesan cheese and serve with a side of rainbow salad.

RAINBOW SALAD

1 small beetroot

2 carrots

1 zucchini

Grate all of the above ingredients into a bowl.

Dress with my famous wholefood salad dressing!

Salad Dressing

3 tablespoons organic olive oil

1 tablespoon apple cider vinegar

½ tablespoon maple syrup

macrobiotic sea salt

½ garlic crushed (optional)

BEETROOT BROWNIES

2 organic eggs

1 ½ cups beetroot roasted and pureed

3 tablespoons coconut oil

1 ¼ cup full-fat coconut milk

¾ cup of cacao powder

¼ tapioca starch or gluten-free flour

1 ¼ cup almond meal

1 ½ teaspoons baking powder

1/2 teaspoon salt

¼ teaspoon of cinnamon

Heat oven to 190 degrees.

Add the chopped roasted beetroots to the blender and blend until smooth. Add wet ingredients and then the dry ingredients and mix thoroughly. Pour the mixture into a buttered non-stick baking tray and bake for 45-55 mins.

PLEASE NOTE: these are very fudgy consistency so need to cool for 30 mins before eating

Recipe inspiration/adapted from The Roasted Root