Alkaline Tempeh Bowl: The Ultimate Gut-Healing Meal for Better Sleep & Recovery
New Recipe: Tempeh Quinoa Sleep & Recovery Bowl
There’s a powerful connection between gut health and sleep. When your gut is inflamed or out of balance, it can disrupt melatonin production, increase cortisol levels at night, and even interfere with neurotransmitters that regulate your sleep-wake cycle.
That’s why this week’s Recipe for the Weekend is one of my new favorites: the Tempeh Sleep & Recovery Bowl—a simple, deeply nourishing meal designed to support gut repair, reduce inflammation, and promote restful sleep.
This recipe is one of ten new gut-healing recipes that Alkaline Life Club members received yesterday, all designed to strengthen and heal the microbiome. More on that later—first, let’s dig into why this bowl is so powerful.
Why This Meal Supports Sleep & Gut Health
This recipe isn’t just about great flavors—it’s built on solid science. Every ingredient plays a key role in helping your body reset, recover, and restore overnight.
1. Tempeh: A Natural Sleep & Gut Health Booster
Tempeh is a fantastic plant-based protein source that’s also rich in tryptophan, an essential amino acid. Your body uses tryptophan to produce serotonin, which then converts into melatonin, the hormone that regulates your sleep cycle.
Because tempeh is fermented, it also delivers natural probiotics, which help balance gut bacteria and reduce inflammation—key for deep, restorative sleep.
2. Magnesium-Rich Leafy Greens & Pumpkin Seeds: Relaxation & Recovery
Dark leafy greens and pumpkin seeds are two of the best plant-based sources of magnesium, a mineral that activates your parasympathetic nervous system—the part of your body that signals it’s time to relax.
Magnesium also helps regulate cortisol (your stress hormone), allowing your nervous system to wind down naturally before bed.
3. Prebiotic Fiber: Nourishing Your Microbiome While You Sleep
A happy gut means better sleep, and this bowl is packed with prebiotic fiber from the vegetables and seeds. Prebiotics feed the beneficial bacteria in your gut, helping them produce GABA and serotonin, two neurotransmitters essential for relaxation and deep sleep.
Best way to enjoy this meal? Have it for dinner about three hours before bed to allow digestion to work its magic while your body prepares for sleep.
PrintAlkaline Sleep & Recovery Power Bowl
Ingredients
- 1 cup cooked tempeh
- ¾ cup cooked quinoa
- 1 tbsp ground pumpkin seeds
- ½ avocado
- 1 cup steamed spinach or kale
- 1 tbsp olive oil
- Pinch of Himalayan salt
- ¼ tsp turmeric
- 1/8 tsp black pepper
Instructions
- Rinse and cook the quinoa according to package instructions, about 10-12 minutes, until fluffy.
- Slice the tempeh into bite-sized pieces. Heat a pan over medium heat and add ½ tbsp olive oil. Sauté the tempeh for about 3-4 minutes on each side until golden brown.
- Lightly steam the spinach or kale for 1-2 minutes until wilted but still vibrant.
- In a bowl, assemble the quinoa, sautéed tempeh, and steamed greens. Top with sliced avocado and sprinkle with ground pumpkin seeds.
- Drizzle with the remaining ½ tbsp olive oil, then season with Himalayan salt, turmeric, and black pepper.
How This Meal Supports Your Gut and Sleep
By combining fermented tempeh, magnesium-rich greens, and prebiotic fiber, this Sleep & Recovery Power Bowl works with your body’s natural rhythms to:
✔️ Support melatonin production for deeper, more restorative sleep
✔️ Balance cortisol levels to reduce stress and nighttime wake-ups
✔️ Nourish gut bacteria to improve digestion and reduce bloating
✔️ Provide plant-based protein for muscle recovery and sustained energy
For best results, eat this bowl for dinner about three hours before bed to allow your body to fully digest and absorb its sleep-supporting nutrients.
Want More Recipes & Expert Guidance?
This recipe is part of our Gut Healing Month inside The Alkaline Life Club, where members receive:
✅ 10 brand-new gut-healing recipes for digestion, energy, and microbiome health
✅ The 7-Day Gut Healing Plan, a step-by-step blueprint to reduce bloating and reset gut function
✅ The Gut Health & Healing Masterclass, where we break down the science behind a thriving gut
✅ Live coaching and Q&A, where I answer your biggest gut health and nutrition questions
If gut health, better sleep, and more energy are on your list, this month is the perfect time to get started.
For now, start with this bowl—and let me know in the comments: Have you noticed a difference in sleep based on what you eat for dinner?
