The long-awaited first day of Spring arrived on March 21st, ushering in a celebration of new beginnings! Early flowers are starting to bloom, promising warmer weather on the way. So let’s make the most of nature’s bounty this time of year with colorful, fresh, and simple meals! This month’s recipes for Sleepy Time Tea (see recipe below), Microgreens & Buckwheat Salad, Provencal Soup, and Perfectly Seared Scallops are available to members of our PreCODE and ReCODE programs.

Sleepy Time Tea


The three key tenets of the KetoFLEX 12/3 Lifestyle – diet, exercise, and fasting – are founded upon quality sleep. Try this soothing chamomile and lavender tea to wind down your evening and prepare your mind and body for a restful and restorative night.

The healing properties of herbs can be enjoyed through all of the senses! Enjoy watching the soft colors of the pale purple and yellow flowers swirling in hot water as it releases the stress-relieving aroma in your kitchen. Mint aids in digestion and helps soothe an upset stomach. Chamomile and lavender help promote quality sleep and are a nice accompaniment to a healthy nighttime routine.

Yield: One Serving


● You can buy organic, wildcrafted herbs in bulk from reputable companies, such as Mountain Rose Herbs.

● Alternatively, you can buy a similar sleepy-time tea blend in prepared tea bags, such as Traditional Medicinals Chamomile & Lavender Tea.


● 1 teaspoon dried chamomile or 1 tablespoon fresh chamomile
● ½ teaspoon dried lavender or 1 ½ teaspoons fresh lavender
● ½ teaspoon dried mint or 1 1/2 teaspoons coarsely chopped fresh mint
● 1 cup boiling water, filtered


1. In a small teapot or cup, combine dried or fresh chamomile, lavender, and mint. Add one cup of hot water and place a plate over the cup or the lid on the teapot to cover and brew.

2. Let it steep for fifteen minutes.

3. Strain and enjoy!


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