quicky: tart cherry smoothie

A quicky is a simple and fast yet highly nutritious and delicious recipe. Because sometimes you need that extra minute saved to take a deep breath, dance, sit and observe, hug a friend, do laundry, drink mocktails in the park, save the world or salute the sun.


This particular recipe contains some of the most potent natural sleep enhancers nature has on offer. Cherries, bananas as well as oranges contain substances that boost your bodies melatonin levels. Melatonin is an important hormone that regulates sleep. Your body produces melatonin by itself but depends on your healthy living and eating choices to do this properly. By moving and soaking up sun/light in the morning, being active in the early day and slowing down in the late afternoon and eating well, your biological clock starts functioning optimally. This will have a positive impact on sleep and helps you to get rid of insomnia.


Other foods that boost your bodies melatonin levels are: oats, barley, brown rice, goji berries, tomatoes, fenegreek, mustard seeds, walnuts and flaxseeds. And if you choose to use cherries as your main medicine, make sure to go for the tart or sour ones. They are 50 times more potent than sweet cherries.


To get you off to a good start I have added the recipe for my Tart Cherry Smoothie. Feel free to use it at least once a day, in the early morning, as sleep medicine. And for those who don’t have problems catching sleep, this smoothie won’t hurt you either! It will help you maintain that lovely sleep pattern and adds a dose of tastiness to your life. Enjoy!


Xoxo kyra.


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'Foods that help you sleep: sour cherries, bananas, oranges, oats, barley, brown rice, goji berries, tomatoes, fenegreek, mustard seeds, walnuts and flaxseeds.'


Tart Cherry Smoothie


Makes 2 small portions

Takes 5 minutes



100 grams frozen (sour) cherries

100 grams banana, no peel

Juice from ½ orange

½ tsp cinnamon powder

1 tsp anise seeds

50 ml hot water

Fresh basil, to taste, roughly chopped



Soak the anise seeds in boiling hot water for 3 minutes or so. Strain and keep the fluid. Place cherries, banana, orange juice, anise seed water and cinnamon in blender and blitz until creamy. Pour and sprinkle with some roughly chopped basil. Enjoy asap or store airtight in the fridge.




photos, recipe and text (c) copyright kyra. @ kyra’s kitchen.

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