A menu to help you fight insomnia by promoting muscle relaxation using plants and micronutrients with potent myorelaxant properties. 

Recommended Tea: Basil Tea – boil 10-12 basil leaves in 200mL of water for at least 3 minutes. Drink 3-5 times throughout the day. 

Basil has antispasmodic, lenitive, myorelaxant, and de-bloating properties.


Sweet Omelette

  • 2 eggs
  • 2-3 tbsp unsweetened almond milk 
  • 1 cup frozen blueberries
  • 1 tsp cinnamon

Omelette: Whisk together eggs, milk and cinnamon. Heat 1 tsp of olive oil into a skillet and pour in the egg mixture. Cook until almost set. 

Berry Sauce: place frozen blueberries in a small saucepan and add ¼ cup of water. Cook on a low heat until warm and stir occasionally. Once the omelette is cooked, place the berry sauce inside. 




Cod Burgers & Cleanse

(Recommended serving size: 2 burgers)

  • 150g cod, pan-seared in evo oil
  • 100g peas
  • ¼ onion, stir-fried
  • 1 egg
  • Chickpea flour
  • 2 tsp oregano
  • Salt & pepper

Blend all the ingredients (except for the flour) until well combined. Form the burgers using your hands, simultaneously adding the flour to coat the burgers thoroughly. Heat some olive oil into a skillet and cook each burger for about 5-7 minutes per side. You’ll get about four burgers, crispy on the outside and soft on the inside.

You can also watch the tutorial video on my Instagram (watch the reel here)

What to drink: a cup of loose-leaf green tea, matcha or Americano/espresso, herbal tea, or chicory coffee (Suggested time: 15-20 minutes after breakfast)


*If you’re sensitive to caffeine and think it may be bothering your sleep, I recommend avoiding caffeine-containing beverages (green tea, coffee) or limiting the intake to only a cup of loose-leaf green tea in the morning. 

Side & Condiment: Colon-Cleansing Side Dish 1 (recipe here


Myorelaxant Bowl 

  • Artichokes (fresh or frozen) – cooked in Evo oil with fresh parsley 
  • 70-90g brown rice or buckwheat – boiled and then sauteed in Evo oil with the artichokes.

Condiment: choose one of the following

  • 3 tbsp regular pesto 
  • 3 tbsp hemp pesto 
  • 1 tbsp pine nuts + 5-6 leaves of fresh basil, finely minced + olive oil 

Discover My Recipes

Let’s nourish the body with the right fuel and the proper cooking methods. All my recipes are functional, easy to make and balanced. Reaching your health goals has never been so tasty!

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