Raspberry Rose Smoothie

Yum. A whisper of doTERRA's Geranium essential oil is the secret ingredient in this delectable smoothie!

Ingredients:

1 cup frozen raspberries 1 cup frozen spinach 1 cup coconut milk 1/2-1 cup filtered water 1/2 teaspoon spirulina powder 6-8 drops liquid stevia (or a date if you'd rather use fruit to sweeten) 1 drop doTERRA geranium essential oil 1 teaspoon Solay Superfoods SuperFruit C Powder 2 tablespoons of your favorite protein powder (I like Solay's Superfood Strength)

Method:

Put all ingredients into your high speed blender and blend to smithereens! Pour into your favorite mason jar and enjoy! *A nice touch is to garnish your smoothie with dried rose petals, available at most health food stores in the bulk aisle.

Raspberry Cashew Smoothie

Get your fruits, veggies, protein and healthy fats from this delicious smoothie!

Ingredients:

1 cup frozen spinach 1 cup raspberries, fresh or frozen and thawed, divided 2 tablespoons Solay Superfood Superfood Meal 1 teaspoon Solay Superfood Superfruit C 1 heaping tablespoon cashew butter (or 1 handful cashews) 5 drops stevia (optional) 2 cups water or nut/seed milk 1 tbs. hemp hearts

Method:

Place all ingredients, but for 1/4 cup raspberries and hemp hearts, in a blender and blend to smithereens! Pour into a glass and add the remaining raspberries and hemp hearts. Enjoy! *Note: you can also use 1 cup coconut water in place of 1 cup water and ditch the stevia if you'd prefer.

Raw Chocolate Chip Cookie Dough Bites

May you enjoy the sweetness of this life! Here's a quick and easy recipe to fulfill your sweet tooth.

Ingredients:

1 1/3 cup  cashews (raw or roasted and salted) 2/3 cup gluten free oats 1/3 cup shredded coconut 3-4 tablespoons maple syrup 2 teaspoons vanilla extract 2 tablespoons almond butter 1/2 cup chocolate or carob chips Hefty pinch of cinnamon and nutmeg *Optional: add a splash of almond milk if your dough isn't sticking together well. JUST A SPLASH! *Optional: mini-pinch sea salt if you're not using roasted salted cashews

Method:

Blend the cashews, oats, and coconut in a food processor until you've created a fine-ish powder.

Add the syrup, vanilla extract, and almond butter and blend again until it sticks together to form a dough. Add the splash of almond milk if it doesn't turn dough-y.

Add the chocolate chips and pulse briefly or mix in by hand.

Roll the dough into little balls and put them on a parchment lined cookie sheet, or in a pyrex food container. Allow to chill in the fridge for at least 3o minutes. Serve and enjoy!

Roasted Squash Bowls with Maple Spiced Yogurt

Roasted squash halves make the perfect bowl for your favorite sweet or savory treat! This is my favorite breakfast these days.

Ingredients:

1/2 of a roasted sweet winter squash (I used acorn) 1/2-1 cup full fat organic Greek yogurt 1 tbs. maple syrup (or more to taste) 1 drop doTERRA cinnamon or cardamom essential oil Handful of chopped pecans Pinch of cinnamon for garnish

Method:

Mix all of the ingredients but for the squash and pecans together. Place the spicy yogurt mixture in the squash half. Sprinkle with pecans and cinnamon. Enjoy!

 

 

Spicy Apple Smoothie

Don't let the cool weather deter you from green smoothie-ing! Add a pinch of ginger and/or cayenne pepper to your smoothie to keep your digestion strong and taste buds happy!

Ingredients:

1 medium apple, cored 1 cup filtered water 1/2 cup coconut milk 3-6 tbs. Solay Sacred Strength Protein Powder (or your favorite protein powder, or 3-6 tbs. raw pepitas) 1 cup fresh spinach, blanched 1 drop doTERRA ginger essential oil (or 1/2 tsp. powdered ginger) *optional: 1/4 tsp. cayenne pepper

Method:

Place all of the ingredients in a high powered blender and blend to smithereens.

Serve and enjoy!

Paleo Apple Cinnamon Flapjacks

These are hearty pancakes, folks. Serve them with maple syrup for an extra sweet treat, otherwise they're pretty darn delish with a simple pat of salted butter. Yummo!

Ingredients:

1 1/4 cups almond flour 1/4 cup hemp hearts 1/2 teaspoon baking soda 1 teaspoon cinnamon (or 1 drop doTERRA cinnamon essential oil) pinch of ginger root powder pinch of sea salt 2 eggs 1/2 cup full fat coconut milk (or nut milk of your choice) 1 tsp. vanilla extract 1 tbs. lemon juice Zest of half a lemon Grated apple, about 1 cup *Optional 1/4-1/2 cup chopped pecans Ghee or coconut oil to cook the pancakes

Method:

Combine the wet ingredients (except for the apple) and whisk until smooth.

Combine dry ingredients (except the pecans) and gently fold into the wet ingredients.

Add the apple and the pecans and gently fold them into the batter.

Warm ghee/coconut oil  in a large skillet over medium heat.

Pour a few tbs. pancake batter onto skillet (I usually aim for about 3 so they don’t stick together).

Pancakes will form little bubbles. When bubbles open (this can take up to a few minutes), flip pancakes over and cook the other side (for about 30 seconds-1 minute).

Plate your pancakes.

Repeat process with remaining batter, adding more oil to the skillet as needed.

Serve with more grated apple, ghee, grassfed butter, maple syrup, or any other delicious topping, and enjoy!

Paleo Blueberry Coconut Pancakes

Yum. That's all. These babycakes are packed with protein, good fat, and flavor! Plus they're a breeze to make. Next time you have a lazy morning or need a protein packed breakfast, try them out!

Ingredients:

2 eggs 1-2 tbs. organic molasses 1 tbs. organic vanilla extract ½ cup full fat coconut milk 1 cup blueberries 1 ½ cups almond flour ½ tsp. sea salt 1 pinch powdered cardamom 1 drop doTERRA cinnamon essential oil (or 1 pinch cinnamon) ½ tsp. baking soda Ghee or coconut oil for cooking

Method:

Combine eggs, molasses, vanilla, and coconut milk, and whisk until smooth.

Add almond flour, salt, spices, and baking soda, and whisk again to incorporate dry ingredients into batter.

Add your the blueberries and fold into the batter.

Warm ghee in a large skillet over medium heat.

Pour a few tbs. pancake batter onto skillet (I usually aim for about 3 so they don't stick together).

Pancakes will form little bubbles. When bubbles open (about 1.5 minutes), flip pancakes over and cook the other side (for about 30 seconds-1 minute).

Plate your pancakes.

Repeat process with remaining batter, adding more oil to the skillet as needed.

Serve with more blueberries, ghee, grassfed butter, shredded coconut, or any other delicious topping, and enjoy!

Jazzed Up Rice Pudding

This rice pudding recipe uses other types of dried fruit and nuts for an even tastier take on the comfort food classic.

Ingredients:

1/4 chopped dried fruit: figs, dates, prunes, apricots, raisins, etc. 1/4 cup chopped pecans 1 1/2 cups cooked brown rice 1 1/2 cups whole raw milk (you can use coconut milk if you're not into dairy) 3 eggs 1/4 cup maple syrup (or less if you're like me and think that every dessert is over sweetened) 1 teaspoon vanilla extract 1 teaspoon fresh lemon juice Pinch nutmeg Pinch sea salt Ghee for greasing the pan

Method:

Preheat the oven to 375° F.

Grease an 8X8 pan.

In a medium bowl, whisk together all the ingredients and pour into the pan.

Bake, uncovered, at 375° for 40-50 minutes or until a knife inserted in the center comes out clean. Cool. (If you can wait that long!)

Pour milk over each serving if desired. Refrigerate leftovers.

Jazzed Up Rice Pudding

Benefits:

It's delicious soul food...Need I say more? If so, see below:

Brown Rice: When properly prepared, brown rice is an excellent source of manganese, and provides a good amount of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3) in the diet. It's also super high in fiber (which in combo with selenium packs a one-two punch for colon health). See here for more health benefits and nutritional information.

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Local Raw Milk: This is a VERY touchy subject. So I will leave it to the professionals. See here if you’re interested in learning more about raw milk. Otherwise, good organic milk is a fine alternative.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or "good" fat and protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

 

Celery Melon Cooler

  As summer winds down, enjoy this cooling, sweet drink!

Ingredients:

10 celery stalks, de-stringed 1-2 cups honeydew or Santa Claus melon 1/2 (or 1 if you like it more tart) lime, de-rinded 2-4 sprigs basil 1 drop doTERRA lemon or lime essential oil *optional: 1/2 cup filtered water

Method:

Place all ingredients but essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your essential oil and optional water. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

Benefits:

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Honeydew: This melon is a plentiful source of vitamins A and C, as well as potassium. It is a powerful antioxidant and anti-inflammatory fruit, which means it can help us to fight off unwanted inflammation and oxidative stress in the body. See here for more health benefits and nutritional information.

Lemon Essential Oil: Lemon oil has many properties including antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

 

 

Summer Melon and Avocado Pudding

This pudding is cool, creamy, and utterly refreshing.

Ingredients:

1 avocado, just the flesh 2 cups ripe de-rinded melon (honeydew or Santa Claus melons are nice because their pale green flesh lends to the delicate hue of the pudding) 1/4 cup coconut milk 1 tsp. lemon juice Teeny pinch salt *Optional: honey to taste if you like it even sweeter

Method:

Place all the ingredients in a blender and blend until smooth and creamy.

You might need to stop the blender and stir the ingredients with a spatula a couple times just to ensure even blending.

Place in a container and allow to chill in the fridge for at least 20 minutes (if you can wait that long!)

Serve and enjoy!

*Optional: Serve with a little wedge of lemon...squeeze a few drops of lemon juice over your bowl and enjoy!

Benefits:

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Cantaloupe/Honeydew: This melon is a plentiful source of vitamins A and C, as well as potassium. It is a powerful antioxidant and anti-inflammatory fruit, which means it can help us to fight off unwanted inflammation and oxidative stress in the body. See here for more health benefits and nutritional information.

Coconut: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

 

Simple Raw Brownie Bites

Chill these tasty bites for a chewy chocolatey treat!

Ingredients:

2/3 cup raw almonds 2/3 cup raw walnuts 1-2 tbs. almond butter Pinch of salt 3/4 cup pitted dates 1/3 cup unsweetened cocoa powder

*optional: 1 drop doTERRA wild orange essental oil and a little orange zest *optional: 1/2 tsp. vanilla extract *optional fun add ins: cacao nibs, paleo chocolate chips, coconut flakes, dried cherries or blueberries, cinnamon, cardamom

Method:

Place nuts, nut butter, and salt in a food processor and blend until they are finely ground.

Add the dates, cocoa powder (and vanilla, essential oils, spices, or other add-ins if using) to the bowl. Mix all ingredients until well combined. While the food processor is running, you can add a little water, a few drops at a time, to help the dough stick together.

Use your hands to form 1-inch (or littler) balls and place them in an airtight container. Allow them to chill for at least an hour (trust me, they're delicious cold!).

They will keep for up to a week. Bon apetít!

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Dates: Dates are rich with vitamins and minerals such as Vitamin A, calcium, iron, potassium, manganese, and copper. They are also high in other antioxidants such as beta carotene and lutein, which help protect and nourish our cells. But they’re high in sugar, so a dab’ll do ya. See here for more health benefits and nutritional information.

Walnuts: Walnuts are powerful medicine. They are packed with valuable antioxidants and anti-inflammatory nutrients such as omega fatty acids, manganese, and copper. Walnuts have been studied and proven to help decrease risk of certain cancers,  including prostate and breast. They also help prevent cardiovascular problems and type 2 diabetes. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

 

 

Spiced Peach Lassi

'Tis the height of peach season, and this recipes is a delightful way to partake. Slightly sweet, tart, cooling, and very nourishing, it's sure to please any palate.

This recipe was inspired by FeedMePheobe.com.

Ingredients:

2 ripe yellow peaches, halfed and separated from their pits (discard the pits) 1/2 cup full fat plain Greek yogurt 1 pinch either powdered cardamom or cinnamon *1 tablespoon honey or organic maple syrup, optional 1/4 cup coconut milk, coconut water, or water 1 drop doTERRA wild orange or tangerine essential oil 4 ice cubes

  • 2 ripe yellow peaches
  • 6 ounces non-fat plain Greek yogurt
  • 1 tablespoon honey or organic maple syrup
  • 1/4 cup coconut water, coconut milk, or water
  • 2 ice cubes

Instructions

  1. Cut each peach in half lengthwise and twist apart so the stone is exposed. Roughly chop the peaches and discard the stone. Add to a food processor or blender along with the remaining ingredients.
  2. Puree until smooth. Divide between two glasses and chill until ready to serve.

- See more at: http://feedmephoebe.com/2013/07/the-balanced-diet-peach-lassi/#sthash.vOi999tA.dpuf

  • 2 ripe yellow peaches
  • 6 ounces non-fat plain Greek yogurt
  • 1 tablespoon honey or organic maple syrup
  • 1/4 cup coconut water, coconut milk, or water
  • 2 ice cubes

Instructions

  1. Cut each peach in half lengthwise and twist apart so the stone is exposed. Roughly chop the peaches and discard the stone. Add to a food processor or blender along with the remaining ingredients.
  2. Puree until smooth. Divide between two glasses and chill until ready to serve.

- See more at: http://feedmephoebe.com/2013/07/the-balanced-diet-peach-lassi/#sthash.vOi999tA.dpuf

Method:

Place all of the ingredients in a high speed blender and puree until smooth.

Pour into a glass or two and enjoy!

Benefits:

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Coconut: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

Peach: Peaches are high in a number of nutrients such as niacin, thiamine, potassium, and calcium. They are also high in beta carotene, an antioxidant that converts to Vitamin A (which is essential for healthy hearts and eyes). Some say the darker the peach’s color, the richer it is in Vitamin A. The antioxidants may also help in maintaining healthy urinary and digestive functions. Eastern cultures consider peach tea as a powerful kidney cleanser and is used in detoxification. See here for more health benefits and nutritional information.

Greek Yogurt: Greek yogurt is a thicker, creamier version of "regular" yogurt that boasts high protein, healthy bacteria which support healthy gut flora, and is a good source of calcium. It's a versatile addition to your diet and can replace higher fat dairy products. See here for more about the nutritional info and health benefits of yogurt.

Wild Orange Essential Oil: Wild orange essential oils is anti-bacterial, anti-depressant, anti-fungal, anti-inflammatory, antioxidant, antiseptic, and carminative (expels gas from the alimentary canal, relieving colic and spasmodic pain of bowels). It is also a digestive aid, a gentle sedative, and is hugely mood uplifting. See here to learn more about doTERRA essential oils.

 

 

Basil Grape Smoothie

It's toasty warm out there! Here's a nice cool smoothie recipe to help cool your jets.

Ingredients:

1 cup homemade almond milk 1/2 small avocado 1/4 cup pepitas (soaked for at least a few hours, if you've planned ahead) 1 large handful organic black seedless grapes Juice of 1/4 lime 1/2 drop doTERRA lime essential oil 5 basil leaves 1 handful blanched spinach

Method:

Put all ingredients into blender and blend to smithereens.

Serve and enjoy!

*Note: 1 whole drop of essential oil might be too much for the sensitive palate, so dip a clean toothpick in the lime oil, and stir it into the other ingredients before blending.

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Avocado: Avocado is an excellent source of healthy fats, fiber, folate, vitamins K, C, and B, and potassium. It also contains a wide spectrum of inflammation-fighting nutrients. Avocado also helps increase our intake of two key carotenoid antioxidants—lycopene and beta-carotene—when eaten with romaine lettuce, spinach, and carrots. See here for more health benefits and nutritional information.

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.

Grapes: Grapes are packed with vitamin C and manganese and contain a variety of antioxidant phytonutrients such as beta-carotene and resveratrol (think red wine!). These tasty little jewels are thought to help support the cardiovascular, respiratory, immune, and nervous systems. See here for more health benefits and nutritional information.

Lime Essential Oil: Lime essential oil is a powerful respiratory aid due to its anti-mucus and natural decongestant properties. It also aids in the cleansing of the lymphatic system, reduces muscle spasms and cramps, and is a proven pathogen inhibitor (think disease and cancer prevention!) See here for more information about this amazing oil.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pepitas (Hulled Pumpkin Seeds): These babies are packed with zinc and vitamin E, but are also excellent sources of manganese, tryptophan, magnesium, phosphorus, and copper. They are also very high in protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Ginger Peach Smoothie

Hot enough for ya? Cool off with this tasty ginger peach smoothie.

Ingredients:

1 frozen peach, chopped with VERY SHARP KNIFE into 1/8ths 1 cup homemade almond milk 1 inch fresh ginger, peeled, 1 large handful blanched spinach (or raw if you're into that sort of thing) 1 scoop vanilla protein powder (or a handful of soaked almonds or cashews) 1/2 drop doterra ginger oil

Method:

Put all ingredients into blender and blend to smithereens.

*Note: 1 whole drop of essential oil might be too much for the sensitive palate, so dip a clean toothpick in the ginger oil, and stir it into the other ingredients before blending.

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

Ginger Essential Oil: Ginger is a powerful analgesic, anti-fungal, anti-inflammatory, anti-nauseant, and stumulant. It provides tremendous benefits to the digestive system, and can also be used as an expectorant and decongestant. Ginger can also help provide relief from coughs and sore throats. See here to learn more about doTERRA essential oils.

Peach: Peaches are high in a number of nutrients such as niacin, thiamine, potassium, and calcium. They are also high in beta carotene, an antioxidant that converts to Vitamin A (which is essential for healthy hearts and eyes). Some say the darker the peach’s color, the richer it is in Vitamin A. The antioxidants may also help in maintaining healthy urinary and digestive functions. Eastern cultures consider peach tea as a powerful kidney cleanser and is used in detoxification. See here for more health benefits and nutritional information.

Spinach: Spinach is a rich source of vitamin K (think blood builder/purifier!), vitamins A, C, B2 and B6, as well as manganese, folate, magnesium, iron, calcium, and potassium. Popeye apparently knew how to protect himself against inflammatory problems and oxidative stress-related issues, while promoting his cardiovascular and bone health. AND he got the girl! See here for more health benefits and nutritional info.

Minty Fruit Salad

This fruit salad is minty fresh.

Ingredients:

1-2 kiwis, peeled and sliced into coins 1/4 small cantaloupe, de-seeded, de-rinded, and cut into 1" hunks 1 cup strawberries, de-stemmed and sliced 1 grapefruit, peeled, and sectioned (then peel each section so that all that remains is the glistening flesh) 4 mint leaves, minced Juice from 1/4 lemon 1 drop doTERRA lemon oil

Method:

Gently toss all ingredients together until fruit is coated with lemon and mintiness.

Serve and enjoy.

Double or triple the recipe if you have more than 1-2 hungry hippos partaking of your masterpiece fruit salad, and feel free to get creative with what fruits you add.

Benefits:

Cantaloupe: This melon is a plentiful source of vitamins A and C, as well as potassium. It is a powerful antioxidant and anti-inflammatory fruit, which means it can help us to fight off unwanted inflammation and oxidative stress in the body. See here for more health benefits and nutritional information.

Grapefruit: This citrus fruit is packed with Vitamins C and A. The pink varieties are an excellent source of the phytonutrient, lycopene, which has been touted for its ability to battle cancer-causing free radicals. Grapefruits also contain phytonutrients called "limonoids" which help inhibit tumor formation and growth. See here for more health benefits and nutritional information.

Kiwi: This little antioxidant-packed gem abounds with vitamins C, K, and E. It's also a great source of copper and dietary fiber. A very tasty way to support your heart, lungs, and colon! See here for more health benefits and nutritional info.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Lemon Essential Oil: Lemon oil has many properties including anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system cleansing, and promote a sense of well-being. It is also miraculous for removing grease, gum, oil, and unwanted marks and spots. See here to learn more about doTERRA essential oils.

Peppermint: Peppermint is a good source of vitamins C and A, as well as manganese and copper. It is also great for the digestion and has antimicrobial properties. See here for more health benefits.

Fennel-licious Green Juice

  This is my favorite green juice to date. A little sweet, a lot healthy, and a lot delicious. Enjoy!

Ingredients:

1/2 bulb fennel, quarted 3 celery sticks 2 romaine lettuce leaves 1/2 pear, cored and quartered 1/2 grapefruit, peeled 1/2 lime, peeled 1 few sprigs fresh thyme 1 drop doTERRA grapefruit essential oil

Fennel Phenom Juice

Method:

Place all ingredients but essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your essential oil. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

Benefits:

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Fennel: In addition to its abounding phytonutrients, fennel bulb is an excellent source of vitamin C, fiber, folate, and potassium. It also has a unique licorice-like flavor and a ton of crisp crunch. See here for more health benefits and nutritional information.

Grapefruit: This citrus fruit is packed with Vitamins C and A. The pink varieties are an excellent source of the phytonutrient, lycopene, which has been touted for its ability to battle cancer-causing free radicals. Grapefruits also contain phytonutrients called "limonoids" which help inhibit tumor formation and growth. See here for more health benefits and nutritional information.

Grapefruit Essential Oil: This citrus oil boosts digestion and helps to clear the lymphatic system, while flushing the body of excess fluids. It is also beneficial for treating aging or loose skin. It is mood balancing and uplifting to the mind, and may help to relieve anxiety. See here to learn more about doTERRA essential oils.

Lettuce: Salad greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pear: This lovely-shaped fruit abounds with copper, Vitamin C, Vitamin K, and other cancer fighting phytonutrients. They are also extremely high in fiber and are considered to be easily digestible, so cane be great for gut health. See here for more health benefits and nutritional info.

Romaine Lettuce: Lettuce greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

Fennel Phenom

 

 

Coconut Bliss Bars

Coconut bliss bars are the yummiest snack EVER. They can also double as dessert.

This recipe was inspired by Stephanie Eusebi Nutrition & Wellness.

Looking to make a nice dessert or energy boosting snack? This recipe is super simple and delicious. Feel free to add other types of nuts or dried fruit to appeal to any palate. I added pepitas (hulled pumpkin seeds) to this batch and it was delish!

Ingredients:

2 cups shredded or flaked coconut
1/2-3/4 cup dark chocolate or carob chips (preferably a brand with no refined sugar)
1 egg
1/4 cup melted coconut oil
1 1/4 tsp vanilla extract
teeny pinch cinnamon
teeny pinch nutmeg
1 pinch sea salt
*Optional: If you like them a little sweeter, feel free to add a few tablespoons of maplesyrup to the mix

Method:

Preheat your oven to 350 degrees Fahrenheit.

Line an 8×8 baking pan with parchment paper.

Whisk the eggs.

Whisk the melted coconut oil into the egg mixture.

Add in the vanilla, coconut, and chocolate chips (and optional maple syrup) and combine until well-mixed.

Bake at 350 for 20-25 minutes or until the top and edges are golden and crispy.

Allow to cool (if you have the willpower!). Slice off a piece and enjoy!

Benefits:

Cacao: (Dark chocolate)Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Coconut: Coconut is highly nutritious, rich in fiber, vitamins, and minerals. Both modern and traditional medicine have recognized coconut as having antiviral, antibacterial, and antifungal properties. Meanwhile coconut provides a nutritional source of quick energy, and can be used to enhance endurance and physical performance. Coconut is also soothing to the digestive tract, and aids in absorption of other nutrients within the body. See here for more health benefits and nutritional information.

Organic Eggs: (Preferably pasture-fed) Eggs are a good source of low-cost high-quality protein. They provide over 6 grams of protein (13% of the daily value for protein) each, and are a good source of choline, a key component of many fat-containing structures in cell membranes, which is particularly important for brain function and health. Eggs are also a rich source of tryptophan and selenium. See here for more health benefits and nutritional information.

Action Packed Trail Mix

Spring has sprung! Time to hit the trail (mix)! My über adorable nephew was just here visiting, and I needed to come up with some energy-boosting snacks, stat. When you only have 2 minutes before heading off on an adventure (in our case we went snowshoeing in the high country...had to enjoy the last of the snow!), then this is a perfect treat.

I always have some dried fruit, and crispy (soaked and dehydrated) nuts and seeds on hand, just in case. This time we also added some raw cacao nibs and a few crack almonds chocolate covered almonds to make our mix chocolatey and delicious. Hope you enjoy this special snack and whatever kinds of adventures you can dream up!

Ingredients:

1/2 cup crispy almonds 1/4 cup crispy pecans 1/4 cup golden raisins Hefty sprinkle tart dried cherries Hefty sprinkle cacao nibs Chocolate covered almonds to taste

Method:

Mix all the ingredients and place in a container that can withstand your adventure (I don't recommend glass if you're going hiking, biking, running, etc....But I really hate plastic). Try a wax paper bag if you think it won't get destroyed. Grab a handful as needed and enjoy!

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Pecans: Pecans contain a plethora of vitamins and minerals including vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, a variety of B vitamins and zinc. One ounce of pecans provides 10 percent of the recommended Daily Value for fiber. Pecans are also a source of monounsaturated or "good" fat and protein. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Raisin: Raisins are high in fiber witch can aid in relief of constipation. They a good source of iron (thus helping with anemia), arganine (which can enhance libido and aid with sexual weakness). They also contain calcium and boron, both of which are crucial for proper bone health. See here for more health benefits and nutritional information.

Digestion Fixer Elixir

Got gut woes? This green juice will fix you right up. Anytime you have tummy trouble, this juice can help you get back on track. This delightful combo of ingredients help to promote healthy digestion, soothe inflammation, calm nausea, and get you back to feeling good. It's a pretty mild juice with a touch of sweet from the pear and little kick of spice with doTERRA's ginger essential oil (or a little hunk of fresh ginger). Happy belly to you!

A dab will do you on the ginger oil and the aloe juice! Both are powerful medicine.

Ingredients:

1 cucumber, peeled and quartered 4 celery sticks, de-stringed 1 pear, quartered and cored 1/2 lemon, de-rinded 1 splash fresh aloe juice (I like Lakewood Organic) 1 drop doTERRA ginger essential oil

Method:

Place all ingredients but aloe juice and essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your aloe and essential oil. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

Benefits:

Aloe Juice: The aloe vera plant abounds with vitamins, minerals, proteins, polysaccharides, enzymes, and amino acids. It is particularly helpful to aid with digestive ailments (constipation, gas, bloating), inflammation (internal and external). Research also shows that aloe vera juice can help deter cancer (particularly colon cancer), stroke and heart attack. See here for more health benefits.

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Cucumber: Cucumbers contain three types of phytonutrients which provide with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are also very low in saturated fat, cholesterol and sodium and are a good source of Vitamin A, C, and K, pantothenic acid, magnesium, phosphorus and manganese. See here for more health benefits and nutritional information.

Ginger Essential Oil: Ginger is a powerful analgesic, anti-fungal, anti-inflammatory, anti-nauseant, and stumulant. It provides tremendous benefits to the digestive system, and can also be used as an expectorant and decongestant. Ginger can also help provide relief from coughs and sore throats. See here to learn more about doTERRA essential oils.

Lemon: Lemons are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pear: This lovely-shaped fruit abounds with copper, Vitamin C, Vitamin K, and other cancer fighting phytonutrients. They are also extremely high in fiber and are considered to be easily digestible, so cane be great for gut health. See here for more health benefits and nutritional info.

*NOTE: Not all essential oils are created equal. I only use doTERRA because their oils are Certified Pure Therapeutic Grade, which is suitable for internal, external, and aromatherapeutic consumption.

*NOTE: All doTERRA Essential Oils are extremely potent. I’d recommend 1 drop per batch. Otherwise, just know that you will have a VERY strong-tasting snack!

Click here to learn more about doTERRA Essential Oils.

Paleo Chocolate Chip Cookies...Nom nom

Ok seriously, these cookies have like 5 indgredients, all of which are nutritious and delicious. Next time you get a sweet tooth, I hope you give these a try!

This recipe was inspired by Taylor Made it Paleo.

I've had an insatiable sweet tooth of late, and don't like to load up on refined sugars. So I found this delightful paleo chocolate chip cookie recipe and thought I'd give it a go. Much to my pleasant surprise, these cookies are simple to make and delicious indeed. They're like little, glossy, fluffy, chocolate chippy bites of heaven. You'll see what I mean about "glossy." They've got a little sheen like they've been painted with lacquer. May you enjoy!

Ingredients:

1 cup chunky nut or seed butter (I used almond butter and it was divine.) 1/3 cup maple syrup 1 egg 1 teaspoon vanilla extract 1 teaspoon cinnamon 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon sea salt, or to taste 1/2 cup chopped pecans (or walnuts) 1/2-3/4 cup semi-sweet chocolate chips (preferably no refined sugar added)

Method:

Preheat oven to 350 degrees Fahrenheit.

Mix all ingredients thoroughly.

Using a large spoon, scoop the cookie dough into little balls and place them onto a parchment paper lined cookie sheet (leave ample space between each as they expand).

Bake for 12-15 minutes.

Allow to cool, and enjoy!

Benefits:

In moderation, chocolate chip cookies can be good for the soul.