Thai Sticky Rice with Mango

This classic Thai dessert offers more than just sweet satisfaction, it's actually a sleep-supporting combination that works with your body's natural wind-down process. The glutinous rice is rich in tryptophan, an amino acid your body converts to serotonin and then melatonin, whilst the natural sugars from ripe mango help facilitate this conversion without causing a sudden energy dip.

Ingredients (serves 4):

• 1½ cups Thai sticky rice (glutinous rice)

• 1¾ cups water for soaking

• 1 cup coconut milk

• ⅓ cup coconut sugar or palm sugar

• ½ tsp sea salt

• 2 ripe mangoes, peeled and sliced

• 2 tbsp toasted sesame seeds (optional)

• Extra coconut cream for drizzling

Method:

1. Soak the rice: Rinse sticky rice under cold water until the water runs clear. Soak in fresh water for at least 4 hours or overnight. Drain thoroughly.

2. Steam the rice: Line a steamer basket with muslin or cheesecloth. Add drained rice and spread evenly. Steam over boiling water for 20-25 minutes until the rice is tender and translucent. Check occasionally and add more water to the pot if needed.

3. Prepare the coconut sauce: While rice steams, combine coconut milk, sugar, and salt in a small saucepan. Heat gently over low heat, stirring until sugar dissolves completely. Don't let it boil.

4. Combine rice and sauce: Transfer hot steamed rice to a bowl. Pour three-quarters of the warm coconut mixture over the rice and fold gently to combine. Cover and let sit for 20-30 minutes so the rice absorbs the coconut milk.

5. Prepare the topping: Reserve the remaining coconut sauce. If you have extra coconut cream, heat it gently with a pinch of salt for drizzling.

6. Assemble and serve: Mound sticky rice onto plates. Arrange mango slices alongside. Drizzle with reserved coconut sauce and coconut cream. Sprinkle with toasted sesame seeds if using.

Serving Suggestions:

• Serve at room temperature or slightly warm but never cold, as this hardens the rice

• Add a pinch of pandan extract to the coconut sauce for authentic Thai flavour

• Try with other tropical fruits like papaya or lychee for variety

• Prepare the rice mixture in advance and assemble just before serving

The Recipe's Sleep Benefits:

• Sticky Rice: High in tryptophan, which converts to serotonin (calming neurotransmitter) and then melatonin (sleep hormone). The glutinous nature also provides slow-releasing carbohydrates.

• Mango: Natural sugars help tryptophan cross the blood-brain barrier more effectively, whilst vitamin B6 supports serotonin production.

• Coconut Milk: Contains magnesium, which helps relax muscles and calm the nervous system, plus medium-chain triglycerides that provide gentle sustained energy without disrupting sleep.

• Timing Matters: The carbohydrate-to-protein ratio in this dessert eaten 1-2 hours before bed can support the body's natural sleep chemistry without causing energy dips.

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Pair evening rituals like this Thai dessert with targeted supplementation, and you're supporting both the psychological comfort of a bedtime routine and the biological processes that determine whether you wake up restored or just rested.