Raw Stone Fruit Pudding

This recipe is too easy and tasty not to share! Peel the fruit for creamier texture, but it's just as tasty with the skin on!

Ingredients:

Flesh from one ripe avocado 1 large, or 2 medium (ripe!) peaches, pit(s) removed 2 ripe apricots, pits removed 2 tablespoons coconut milk 1 teaspoon lemon juice *8 drops liquid stevia or 1 soaked date if you want sweeter pudding *Splash coconut water for thinner consistency (optional)

Method:

Place all ingredients, but 1/2 of your apricot (sliced), into a food processor/blender, and blend until smooth and creamy.

Pour into your serving dish and adorn with your reserved apricot slices.

Allow to chill for at least 15 minutes (or if you're super hungry, eat immediately!) Serve and enjoy!

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.

Ginger Peach Smoothie Redux

Sweet, creamy, and a hint of tang! This is a delicious way to start a summer day.

Ingredients:

1 cup frozen spinach 1 large, or 2 medium (ripe!) peaches 1 heaping tablespoon cashew butter 1 teaspoon vanilla extract 1 inch-long hunk of fresh ginger, peeled 1 pinch ground turmeric 1 drop doTERRA ginger essential oil 1 teaspoon lime juice 2 cups pure water

Method:

Place all ingredients in blender and blend to smithereens. Pour into your favorite mason jar and enjoy! *If you want to make your smoothie a little juicier, leave out 1/4-1 of one of your peaches before blending, chop it up and add it to the smoothie once your other ingredients have been smoothified. Just a tasty little variation!

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.

Spiced Turmeric Latte

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Ingredients:

1 cup unsweetened nut or seed milk ½ cup hot water 1 tsp. ground turmeric 1 tbs. sesame seeds (or 1 teaspoon tahini) 1 tsp. raw local honey (or a few drops of stevia, or  black strap molasses if you're looking for extra iron and like the taste) A sprinkle of black pepper (or 1 drop doTERRA black pepper oil) 1 drop doTERRA cinnamon essential oil (or 1/2 tsp. ground cinnamon) Sprinkle of cinnamon

Method:

Blend all ingredients in a high speed blender until smooth.

Place liquid in a small pot and warm over low heat until hot but not boiling.

Pour the liquid into a mug or heat-safe jar and sprinkle with cinnamon to taste. Sip and enjoy!

Daikon Radish and Spring Pea Rolls

Enjoy the flavors of spring with this fresh and tasty dish!

Ingredients:

1 daikon radish, sliced into thin ribbons (using a mandoline or veggie peeler) 1 tbs. ume plum vinegar 1 drop doTERRA ginger essential oil (or grate just a smidgen of fresh ginger to use instead) 2 tsp. honey

Miso Mint Pea Filling 2 cups shelled green peas * optional: 1 clove garlic 3 tbs. mellow white miso ½ cup fresh mint leaves 1 tbs. cold-pressed olive oi zest of ½ lemon 1 tbs. lemon juice sea salt to taste ¼ cup black sesame seeds, if desired pea shoots for garnish, if desired

Method:

Peel the daikon radish and using a veggie peeler or mandoline. create long, thin strips (they're difficult to roll if too thick).

In a large shallow bowl whisk together the vinegar, honey, and ginger oil. Lay in the strips of daikon and let sit to marinade while you make the pea spread.

In a food processor process the remaining ingredients (but for optional seeds and sprouts) and blend on high until smooth. Season to taste.

If using sesame seeds, in a dry skillet over medium heat, toast the sesame seeds until fragrant. Toss them occasionally to ensure that they do not burn. Set aside.

Remove a strip of daikon from the marinade and place on a clean flat surface. Spread a good amount of the pea mixture across it, leaving a little room at the end that will be on the outside (otherwise the pea mixture will squish out when rolled). Sprinkle with sesame seeds and place a pea shoot at the one end that will be the center (optional). Begin rolling until you reach the end, then secure the roll with a toothpick. Sprinkle with black sesame seeds. Serve immediately and enjoy.

Store leftover pea mixture in the fridge up to four days. Add lemon to freshen up the flavor, if necessary.

Sardine and Avocado Salad

Lots of protein and healthful fats to keep you sated throughout the day!

Ingredients:

1 avocado, cut in half and pitted 2 cans sardines (packed in water in a BPA-free can!), drained 2 tbs. mayo of your choice 1 celery stick, de-stringed and finely chopped 2 tbs. fresh chopped flat parsley 1 tsp. chopped capers Salt and pepper to taste 1-2 cups greens of your choice (mixed, spinach, baby kale...)

Method:

Plate 1-2 beds of greens (depending on if you're sharing your lunch or not).

Scoop the flesh, in its entirety, of the avocado halves onto each plate, pit side facing up to create a little bowl (optional step to scoop the flesh out).

Mix the remaining ingredients in a mixing bowl until well-combined.

Scoop equal parts of the sardine salad into your two avo bowls.

Garnish with any remaining flat parsley and enjoy!

5-Taste Delicata Squash Rings

Sweet, tart, salty, spicy, and astringent! Allow all the flavors to tantalize your taste buds. This makes an excellent side dish.

Ingredients:

2 medium delicata squashes, scrubbed, cut into 1"-thick wedges or rings, seeded 7 tbs. extra-virgin olive oil, divided 1 1/2 tsp. powdered cumin seed, divided Sea salt, freshly ground pepper 2 tbs. fresh lime juice 1-2 drops doTERRA lemon essential oil 1-2 tbs. tahini (sesame seed paste) 1 little pinch powdered Chimayao chile powder or crushed red pepper flakes 1 tbs. fresh chopped mint (you could also use basil or another fresh herb of your choice, but mint is yummy!)

Method:

Preheat oven to 425°F.

Place squash on a rimmed baking sheet.

Toss the squash with 4 tbs. of olive oil and the cumin, then season the squash with salt and pepper. Toss until well-combined and roast for 25-30 minutes (time may vary depending on squash).

Meanwhile, whisk lime juice, essential oil, tahini, chile, and remaining olive oil in a small bowl to blend. Season to taste with salt and pepper.

Transfer squash to a platter. Gently toss the squash in the tahini mixture and sprinkle with the freshly chopped mint. Serve and enjoy!

Creamy Paleo Chicken Casserole

It's casserole time! Enjoy this creamy, dairy free meal during the chilly weather months!

Inspired by PaleOMG

Ingredients:

1.5-2lbs chicken thighs, excess fat removed 1 medium heads of broccoli, chopped into florets 1 head of cauliflower, chopped into florets 1 cup of mushrooms, sliced ½-1 yellow onion, diced *optional: 1 garlic clove minced 1 cup vegetable broth 1 (14oz.) can of coconut milk 2 tsp. garlic powder ½ tsp. smoked paprika ½ tsp. cayenne pepper Salt and pepper to taste 2 tbs. olive oil (or other fat) 2 tbs. ghee or coconut oil

Method:

Preheat oven to 400 degrees.

Place the cauliflower and broccoli florets in a 9×12 glass/pyrex baking dish. Toss with olive oil, salt, and pepper.

Bake broccoli and cauliflower for 15-20 minutes while prepping other ingredients.

While the florets are cooking, place a large skillet over high heat.

Once skillet is very hot, add the ghee and chicken.

Salt and pepper the chicken while it cooks.

Cook each side for 4-5 minutes, until both sides are lightly browned.

Once chicken is ALMOST cooked through, remove it from the pan and place into the baking dish with the florets that have come out of the oven.

Put the pan over a medium heat and add the garlic and onions. Cook until translucent.

Add the mushrooms and cook for a few minutes more.

Add the coconut milk and vegetable broth, as well as the other seasonings, and mix well.

Once it is all thoroughly combined, pour directly onto the chicken, broccoli, and cauliflower dish.

Add a bit more salt and pepper.

Mix it all together until well-combined and bake for 20-ish minutes, until the chicken skin is crispy and the liquid is bubbling.

Allow to cool to help the sauce thicken.

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!

Peachy Keen (Paleo) Porridge

Start your day with a protein packed and nourishing bowl of goodness!

Ingredients:

1/2 cup almond meal 2 tbsp. hemp hearts 2 tbsp. chia seeds 1/2 cup full fat coconut milk 1/4 cup filtered water pinch sea salt pinch or two of cardamom, cinnamon, or ginger powder, or 1/2 drop of the doTERRA essential oil counterparts)' 1 ripe peach *optional: honey, or maple syrup sweetened to taste *optional: 1 organic/pasture-raised egg

Method:

Warm the water and coconut milk in a saucepan over a medium heat.

Whisk in the chia seeds. Allow them to cook (and gel) for a few minutes.

Add in the almond meal and hemp hearts. Whisk until well-combined.

Whisk in the salt and spices and allow to simmer for a few more minutes.

*If adding an egg, break the egg in the porridge and whisk rapidly to ensure even distribution. Allow to simmer for a few more minutes.

*If adding sweetener, sweeten to taste and pour porridge into a serving bowl (or two).

Top the bowl(s) with fresh peach and a pinch of cardamom or cinnamon. Serve 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!

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.

 

Heirloom Tomato and Golden Plum Salad

Enjoy the best of summer with this spicy, sweet, savory salad!

Ingredients:

Salad: 2-3 cups fresh baby arugula, lightly tossed in olive oil 2-3 heirloom tomatoes of different colors, cut into 1/4-inch slabs and lightly salted 3-4 small golden (or purple) plums, cut into wedges 1/4 cup shelled pistachios, roughly chopped Pansies, marigolds, and/or fresh berries for garnish

Dressing: 1/4 cup grapeseed or mild olive oil Juice of 1/4 lemon 3 Tbs. balsmic vinegar 5 ripe blackberries 1 drop lemon doTERRA essential oil Salt to taste *Optional: 1/2 tsp. honey if you like sweeter dressing

Method:

Salad: Plate a small handful of arugula on a plate Stack a few slabs of heirloom tomato on the side of the arugula Top tomatoes with a few wedges of plum Scatter a few pistachios over the whole salad Salt to taste

Dressing: Place all dressing ingredients in a small food processor or blender and blend until smooth. Add a few berries or a little more oil to reach desired consistency.

Finish: Drizzle dressing over the salad. Adorn the plate with fresh flowers and berries for extra beauty and deliciousness. Bon apetít!

Benefits:

Arugula: Arugula is a rich source of folate, Vitamin A, Vitamin K, and B-complexes (such as thiamin, riboflavin, niacin, vitamin B-6, which are essential for optimum cellular enzymatic and metabolic functions). This is a low-cal lettuce leaf that packs a nutritional wallop, so don’t be afraid to ask for a second helping! See here for more health benefits and nutritional information.

Blackberries: Blackberries are rich in vitamins, minerals, and fiber. They contain powerful anti-oxidants which help soothe internal inflammation, boost heart and digestive health. They also abound with vitamin K, which helps with maintain healthy blood and bones. See here for more health benefits and nutritional info.

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.

Pistachios: These nuts are rich with antioxidants, phytosterols, unsaturated fats, vitamin B-6, and thiamin. 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.

Tomato: Tomatoes are packed with antioxidants such as vitamin C and beta-carotene. They also contain high amounts of manganese and vitamin E. Multiple studies have shown that tomatoes are wonderful for heart health. See here for more health benefits of tomatoes. Heirloom varieties of any flora and fauna are dear to my heart. I’ll write more about this later. See here for more health benefits and nutritional information.

 

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.

 

 

Pick-Me-Up Green Juice

A little zingy, a little sweet, this veggie-based juice is a great way to revive yourself.

Ingredients:

2 medium carrots, tops chopped off 1/2 apple, cored and sliced into wedges 3 celery stalks, de-stringed 2.5 cups fresh spinach 1 inch hunk of fresh ginger, peeled 1/2 lemon, de-rinded 1 drop lemon essential oil *optional: up to 1/2 cup fresh, purified 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:

Apples:  My, what balanced phytonutrients you have, oh beloved apple. Apples contain a wide array of polyphenols which help regulate our blood sugar. They're also a great source of Vitamin C and other antioxidants, and fiber. See here for more health benefits and nutritional information.

Carrot: Carrots are well known for their rich supply of the antioxidant nutrient, beta-carotene, which is GREAT for our eye health. However, these root vegetables are also a great source of a variety of antioxidants and other health-supporting nutrients such as vitamins A, C, K. Studies have shown their effectiveness in the prevention of colon cancer, and their benefits to our cardiovascular 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.

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.

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 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.

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.

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.

Baby Kale Salad

Baby kale is slightly sweet and buttery, so best to keep it simple with fewer companion ingredients. Enjoy!  

Ingredients:

A few bountiful handfuls of fresh baby kale, washed *Optional: a few crumbles or shavings of a hard cheese like Pecorino or Parmesan 2-3 tbs. extra virgin olive oil Juice of 1/4 small lemon 1/2 teaspoon fresh rosemary, chopped 1 drop doTERRA lemon essential oil Salt and pepper to taste

Method:

Combine olive oil, lemon juice, lemon essential oil, rosemary, salt, and pepper in the bottom of your salad bowl. Whisk together.

Add the kale leaves and toss to coat.

Sprinkle with optional cheese.

Enjoy!

Benefits:

Kale: Kale is a powerful green which has been proven to help lower cholesterol and reduce your risk of various types of cancer including bladder, breast, colon, ovary, and prostate. It has powerful detoxifying properties and is an excellent source of vitamins C, K, and A. 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 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.

Olive Oil: Olive Oil is packed phytonutrients including polyphenols. Most of the polyphenols in olive oil function as both antioxidants and anti-inflammatory nutrients in the body. When eaten in moderation, olive oil can be very beneficial to our gastrointestinal and cardiovascular health. See here for more health benefits and nutritional information.

Rosemary: This delicious herb contains compounds that can help boost immune system, increase circulation, and improve digestion. It also contains anti-inflammatory properties. See here for more health benefits and nutritional information.

 

Pan Fried Tilapia and "Instant" Slaw

Need dinner, pronto? I made this in 20 minutes, start to finish. You can too!

Ingredients:

Fish: 2 good-sized fresh wild tilapia filets 2 tablespoons almond or coconut flour Salt and pepper to taste Ghee for frying

Tartar Sauce: 4 tablespoons mayo Juice of 1/4 lemon 1 tablespoon sweet pickle relish 1 teaspoon capers Teeny pinch cayenne pepper Salt and pepper to taste

Slaw: 1/4 of a small to medium head green cabbage 1/2 an apple Teeny splash apple cider vinegar Juice of 1/4 lemon 3 tablespoons mayo or Greek yogurt (or 1/2 and half) Teen sprinkle of organic sugar or sweeter of choice 1 drop doTERRA lemon essential oil Salt and pepper to taste

Method:

Fish: Rinse tilapia fillets in cold water and pat dry with paper towels.

Season both sides of each fillet with salt and pepper, then sprinkle with a little almond flour.

Heat the ghee in a skillet over medium-high heat and cook the tilapia until the fish flakes easily with a fork (about 4 minutes per side.)

Top with tartar sauce and serve with a lemon wedge.

Tartar Sauce: Make this ahead.

Combine all ingredients. When fish is ready, place a little dollop on each fillet.

Slaw: While fish is cooking (if you are capable of multi-tasking...if not, make this first and let it sit while fish is cooking), finely slice cabbage into 1/8-inch shreds and place in a large mixing bowl.

Core the 1/2 apple and slice in 1/8 slices.

Combine the vinegar, lemon juice, salt, sweetener, and mayo in a large measuring cup. Whisk until smooth.

Add to the prepped vegetables and mix well.

Serve alongside the fish, or cover and refrigerate until ready to use.

Benefits:

Apples:  My, what balanced phytonutrients you have, oh beloved apple. Apples contain a wide array of polyphenols which help regulate our blood sugar. They're also a great source of Vitamin C and other antioxidants, and fiber. See here for more health benefits and nutritional information.

Cabbage: Cabbage is a powerful cancer fighter and lowerer (new word?) of cholesterol. It contains massive amounts of Vitamin A and is a good source of Vitamin C. While purple cabbage is more nutrient dense than the lighter green varieties (due to their added phytonutrients), all varieties are nutritional powerhouses. 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.

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.

Tilapia: This is a low calorie, low fat fish with a mild flavor. Try to find wild-caught, if possible. If not, then at least try to get farm raised tilapia from a country with strict policies on quality control (such as the U.S.). See here for more health information and nutritional info.