1. Cook the pasta according to package instructions in plenty of salted water. Reserve 100 ml of the cooking water.
2. Meanwhile, make the pesto: blend all ingredients in a mini-food processor until smooth.
3. Dry-roast the pine nuts in a pan until golden brown. Set aside.
4. In the last 30 seconds of pasta cooking: add the spinach to the cooking water.
5. Drain pasta + spinach. Return to the pan.
6. Add the pesto + a splash of cooking water for creaminess. Mix well.
7. Serve in deep plates, garnish with roasted pine nuts and capers.

Spinach provides magnesium (sleep-stress balance) and folic acid. Pine nuts add zincand magnesium. Olive oil and cheese provide healthy fats and potassium. Whole wheat pasta ensures slow-release carbohydrates — stable blood sugar overnight prevents cortisol spikes at night. Basil contains eugenol — a mildly calming terpene.

Tips & variations

• Vegan option: replace Parmesan with nutritional yeast (rich in B12)
• For extra relaxation: drink herbal tea (chamomile, lavender) after the meal
• For gluten-free: use gluten-free pasta (rice or pea)
• For athletes after training: add grilled chicken or tofu for extra protein