An anise and fennel infusion for sleep.
Anise and fennel are among the oldest natural calmatives in Levantine kitchens. Anise contains anethole, as fennel does, and it soothes the nervous system.
The combined infusion is a traditional drink served to children before bed and to anyone who struggles with sleeplessness. In Ramadan it helps bring deep sleep after a long day of fasting.
Crush the anise and fennel seeds in a mortar with a light tap to open them up. Crush the cloves as well. Crushing wakes up the aromatic oils and gives a deeper flavor.
Pour the water into a small pot and add the crushed seeds and the cloves. Raise the heat and let the mixture boil for 5 minutes.
Lower the heat and let the infusion cook for 5 more minutes. Gentle heat releases the aromatic oils slowly.
Strain the infusion into two cups through a fine sieve. Press the seeds with the back of a spoon to draw out as much liquid as possible.
Add the honey and serve it warm before bed. A warm infusion calms the nerves and improves the quality of sleep.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Anise and Fennel Bedtime Infusion, and how to fix them:
Double the honey and cut back the cloves. The bitterness comes from too much clove.
Double the anise and let it boil for 3 more minutes. The golden color appears with longer cooking.
Double the fennel and let it steep for 5 more minutes. Fennel needs time to give its full flavor.
Cut the cloves down to a single one. Clove has a strong flavor.
Two days in a bottle. Reheat it with a spoonful of water over gentle heat.
Two weeks in ice cube bags. Thaw them in the refrigerator before serving.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| anise | caraway | 1:1 | A similar effect on digestion. |
| fennel | extra anise | 1:1 | It doubles the calming effect. |
| honey | date molasses | 1:1 | An authentic Gulf flavor. |
| Ingredient | 2 people | 4 people | 6 people |
|---|---|---|---|
| Anise | 10 g | 20 g | 30 g |
| Fennel | 10 g | 20 g | 30 g |
| Water | 600 ml | 1200 ml | 1800 ml |
Choose whole anise seeds with a light brown color. Dark seeds are old and have lost their oils. Crush the seeds with a light tap; heavy crushing breaks them and releases bitterness. Add the cloves carefully, because their flavor is strong.
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