Fat-Busting Fat Bombs and Shakes (Keto Friendly)

Why Fats are Fab

Contrary to conventional wisdom, researchers have lately discovered that fat doesn’t make you fat. In fact, your body actually requires healthy, natural fats for proper hormone production and metabolism. It’s the quick-release carbohydrates in sugars and grains that the body coverts to fat stores.

That’s why the ketogenic diet has caught fire. (In a nutshell—and nut fats are in—eating keto means getting 60–70% of daily calories from fat, 15–30% from protein, and 5–10% from carbohydrates). The goal is to get your body to burn fat instead of glucose for energy.

The main problem with drastically cutting those naughty sugars and grains is nagging carb cravings. So whether you’re strictly eating keto or just cutting back on carbs for weight control, satisfying fat bombs and shakes can be a diet saver. Flavoring them with essential oils just ups the overall body benefits.

Fat Bomb Basics

Ingredient Categories

  • Healthy fat foundation: such as coconut oil, cacao butter, ghee, or avocado oil. Also heavy whipping cream, milk, butter, and cream cheese, if you consume dairy products.
  • Protein-infused texture: nuts (e.g., almonds, pecans, walnuts), natural nut butters (no sugar added), shredded coconut (unsweetened), chia seeds, flax seeds, etc.
  • Low- or no-sugar flavoring: very dark chocolate, powdered cacao or cocoa*, vanilla extract, erythritol, stevia, essential oils, etc.

Easy Instructions

  1. Mix all ingredients together, after melting solid fats as needed.
  2. Form balls on a baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
  3. Solidify, and store in the freezer or refrigerator.

Delectable Diet Desserts

Vegan Cinnamon-Coconut Bombs (with Chocolate-Peppermint Variation)

  • Difficulty: Easy
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Ingredients:

  • 2 cups (450 g) coconut butter (not oil) or almond butter
  • 2 cups (480 ml) coconut milk (full-fat)
  • 1 cup (95 g) unsweetened shredded coconut
  • 1 tsp. (5 ml) vanilla extract
  • 1 tsp. (2 g) stevia powder, or to taste (or 2–3 Tbsp. [30–45 ml] raw honey, if a few extra carbs are okay)
  • 1 drop cinnamon essential oil

Instructions:

  1. Melt coconut butter, and then mix with all the other ingredients.
  2. Form balls on baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
  3. Solidify, and store in the freezer or refrigerator.

Chocolate-Peppermint Variation:

  • Add 1/4 cup (30 g) cacao or cocoa powder
  • Substitute 1 drop peppermint essential oil for cinnamon oil.

Vegan Chocolate-Coconut-Pecan Bombs (with Dairy Variation)

  • Difficulty: Easy
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Ingredients:

  • 1 cup (170 g) no- or low-sugar very dark chocolate chips** (or chopped baker’s chocolate)
  • 1/4 cup (50 g) coconut oil (additional 1/2 cup [120 ml] heavy whipping cream optional)
  • 3/4 cup (70 g) unsweetened, shredded coconut
  • 3/4 cup (85 g) finely chopped pecans
  • 1/2 tsp. (2.5 ml) vanilla extract
  • 3/4 tsp. (1.5 g) powdered stevia, or to taste
  • 1 drop essential oil: peppermint, cinnamon, or orange

Instructions:

  1. Melt coconut butter, and then mix with all the other ingredients.
  2. Form balls on a baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
  3. Solidify, and store in the freezer or refrigerator.

Brown Cow “Cookie Dough” Bombs

  • Difficulty: Easy
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Ingredients:

  • 8 oz. (225 g) cream cheese, softened
  • 1/2 cup (113 g) butter, softened
  • 1/2 cup (135 g) natural almond or peanut butter (no sugar added)
  • 1/2 cup (85 g) no- or low-sugar very dark chocolate chips** (or chopped baker’s chocolate)
  • 1/3 cup (65 g) erythritol
  • 1 tsp. (5 ml) vanilla extract
  • 1 drop cinnamon essential oil

Instructions:

  1. Mix all the ingredients together.
  2. Form balls on a baking sheet, or use silicone molds. A small cookie scoop coated with cooking spray may help.
  3. Solidify, and store in the freezer or refrigerator.


Bonus Chocolate Bomb Shake

  • Difficulty: Easy
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Ingredients & Supplies:

  • 2 cups (480 ml) coconut milk (full-fat)
  • 2 Tbsp. (31 g) almond butter (peanut butter works but may overwhelm essential oil flavoring)
  • 2 Tbsp. (15 g) cacao or cocoa powder
  • 1 Tbsp. chia and/or ground flax seeds
  • 1/2 tsp. (1 g) stevia powder
  • 1 cup (150 g) ice cubes (or a little cold water)—or more for desired consistency
  • 2 drops peppermint, cinnamon, or orange essential oil

Instructions:

  1. Place all ingredients in a blender or BlenderBottle®, and blend or shake until smooth.

Orange-Berry Variation

  • Substitute 1/2 cup (85 g) berries for nut butter—strawberries, raspberries, blackberries, or blueberries
  • Use 2 drops orange essential oil

*Strictly speaking, raw cacao powder is cold-pressed from unroasted cocoa beans, while cocoa powder is cacao that has been roasted at high temperatures. Raw cacao possesses over 3 times the antioxidant capacity of processed cocoa.
**Many grocery chains carry Guittard 63% cacao very dark chocolate chips (6 g sugar per 15 g by weight). Health food stores may carry sugar-free very dark chocolate chips.

Sources:
http://www.businessinsider.com/eating-fat-wont-make-you-fat-gain-weight-says-doctor-2017-11

The real difference between cacao and cocoa

Pressure Cooker Butter Chicken (Flavored with Essential Oils!)

Butter chicken is simple to make and commonly liked, even by those who don’t normally like Indian food. This version of butter chicken uses essential oils to achieve the exotic flavor of the dish. We used a pressure cooker (Instant Pot®) for this recipe, but you could let it simmer on the stove with similar results.

Butter Chicken with Essential Oils

  • Servings: 6–8
  • Difficulty: Moderate
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Initial Ingredients:

  • 1 can (14 oz.) diced tomatoes
  • 5–6 cloves garlic
  • 1 tsp. (3 g) turmeric
  • 1/2 tsp. (1 g) cayenne pepper
  • 1 tsp. (2 g) paprika
  • 1 tsp. (6 g) salt
  • 1 bay leaf
  • 1 tsp. (2 g) garam masala
  • 2 lbs. (1 kg) boneless chicken thighs (see substitution note below)

Final Ingredients:

  • 1/2 cup (100 g) coconut oil or butter, cut into cubes
  • 1/2 cup (120 ml) coconut milk or heavy cream
  • Pinch nutmeg
  • 2 drops cumin essential oil
  • 1–2 drops coriander essential oil
  • 1 drop cardamom essential oil
  • 1 drop cassia essential oil
  • 1 drop clove essential oil
  • 1 drop black pepper essential oil
  • 1 drop ginger essential oil
  • 1/4–1/2 cup (15–30 g) fresh cilantro or parsley, chopped

Instructions:

  1. Place all the initial ingredients into the pressure cooker. Mix the sauce well, and then place the chicken on top of the sauce.
  2. Seal the pressure cooker, and cook on high pressure for 10 minutes. Let the pressure release naturally for 10 minutes before quickly releasing the remaining pressure.
  3. Remove the chicken, and set aside. Remove and discard the bay leaf.
  4. Using an immersion blender (or regular blender with care—the liquid is really hot!), blend up the sauce.
  5. Allow the sauce to cool a little before adding the butter, coconut milk, cilantro or parsley, nutmeg, and essential oils. If you add these items while the sauce is too hot, it will be a thin sauce. Just place it in the fridge for a little bit to help it thicken.
  6. Cut the chicken into chunks before adding back into the sauce.
  7. Serve over rice or zucchini noodles or with a side of naan.

Notes/Substitutions:

  • You can substitute some or all the chicken with tofu, steamed vegetables, or shrimp. Just add 1/4 cup (60 ml) water to the sauce before cooking, then add the substituted ingredients after cooking and heat until warm or cooked through.
  • You can use frozen chicken. Just push it into the sauce before cooking and add 1–2 minutes to the cook time.

Essential Oil–Flavored Sugar

Have you ever used flavored sugar to sweeten your tea, sprinkle on toast, or use in your baking? Vanilla-flavored sugar is common and quite popular in European desserts, but you can easily make different flavors when you use essential oils. Try making some and using it to flavor toast, pancakes, french toast, crème brûlée, cereal, fruits, or milk and other beverages.
Gift idea: add your flavored sugar to 4 oz. glass salve jars, attach a little plastic spoon and a gift tag, and give it away as a unique neighbor gift.

Essential Oil–Flavored Sugar

  • Servings: Yield=2 cups (400 g)
  • Difficulty: Easy
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Ingredients & Supplies:

Instructions:

  1. Place the sugar in a glass bowl. Stir in essential oil for a couple minutes.
  2. Fill jar(s) with your flavored sugar, or use right away.

Extra Idea:

  • Scrape out the seeds of a vanilla bean and add them to your sugar along with an essential oil. You can even throw in the vanilla pod for extra flavor.
    (Remove the pod after 2–3 weeks.)

Use your flavored sugar in one of these recipes:

Alcohol-Free Glycerin Extracts

Making homemade extracts is pretty easy to do, but we’ve figured out a shortcut—essential oils—to make some extracts even easier. Normally, extracts are achieved by steeping vanilla beans, citrus peels, fresh herbs (such as peppermint leaves), dried herbs/spices (including cinnamon sticks), or coconut meat in alcohol for several months. As it steeps, the alcohol takes on the flavor of the added substance and an extract is produced. The longer you let it sit, the stronger the flavor tends to be.

We used the alcohol extract method to create this Homemade Vanilla Extract. Since then, we’ve learned that there are alternate solvents, such as vegetable glycerin, that can be used instead of alcohol. By using vegetable glycerin, we can create an extract that is alcohol-free and has a more pleasant taste. However, it is important to keep in mind that these extracts may only last about 14–24 months (whereas alcohol extracts can last 4–6 years).

Vegetable glycerin extracts usually use a glycerin/water combination and need to have at least 70% glycerin with 30% (or less) distilled water (if you are making extracts from fresh herbs, you’ll need to account for the water in the plant). The common ratio for herb to glycerin/water is 1:8.

To make most extracts, it is important to let the substance steep in the glycerin for a minimum of 4–6 weeks (preferably 10–12 weeks or more for a stronger flavor). However, we’ve found that if you use essential oils for some extracts, you can use the extract within days of steeping.

Essential Oil Glycerin Extracts

  • Servings: Yield=2 oz.
  • Difficulty: Easy
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Ingredients & Supplies:

  • 3 Tbsp. (45 ml) organic liquid vegetable glycerin
  • 10–15 drops essential oil (such as lemon, orange, peppermint, cassia or cinnamon)
  • 1 Tbsp. (15 ml) distilled water
  • 2 oz. Glass Bottle with Black Lid

Instructions:

  1. Add glycerin and essential oils to the bottle. Screw the lid on, and shake to combine. Remove the lid, and add the distilled water. Replace the lid, and shake once more.
  2. Let steep for at least 24 hours before using.

Extra Idea:

  • If you would rather use alcohol for the longer shelf life, just add the essential oils to the bottle and fill it up with vodka (80-proof).


You can also use glycerin to make other extracts such as vanilla, almond, and coconut extracts.

Glycerin Extracts

  • Servings: Yield=4 oz.
  • Difficulty: Easy
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Ingredients & Supplies:

  • 2 vanilla beans (sliced open lengthwise and cut in half or chopped into smaller pieces),
    1/4 cup (21 g) coconut meat (freshly grated),
    OR 10 sweet almonds (skins removed and cut in half or chopped)
  • 6 Tbsp. (90 ml) organic liquid vegetable glycerin
  • 2 Tbsp. (30 ml) distilled water
  • 4 oz. Glass Bottle with Black Lid

Instructions:

  1. Place vanilla beans, coconut meat, or sweet almonds in the bottle. Add glycerin and water to the bottle. Screw the lid on, and shake to combine.
  2. Let steep for at least 4–12 weeks before using. Shake as often as possible. The more you shake, the sooner it will be ready. (Your extract can be ready as soon as 2 weeks if you shake it at least once every day.)
  3. After 12 weeks, strain out the vanilla beans, coconut meat, or sweet almonds, and pour the liquid back into the bottle.

Extra Ideas:

  • You can make this recipe in bulk using mason jars and then place the final liquid extract in smaller bottles (such as the 2 oz. Glass Bottle with Black Lid) for gifting.
  • Check out these cute vinyl labels for vanilla extract.
  • If you would rather use alcohol for the longer shelf life, just replace the glycerin and water in this recipe with vodka (80-proof).

Don’t forget about gift giving during this holiday season! These little bottles of extract make a perfect neighbor gift!

Turkey Rub with Essential Oils

Thanksgiving wouldn’t be the same without a turkey. We’ve come up with this delicious turkey rub recipe so you can benefit from the wonderful properties and flavors of essential oils this Thanksgiving.

Turkey Rub with Essential Oils

  • Difficulty: Easy
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Ingredients & Supplies:

  • 2–4 Tbsp. (25–50 g) brown sugar or organic cane sugar (optional)
  • 4 Tbsp. (57 g) butter, softened
  • 1 tsp. (4 g) kosher salt or Himalayan sea salt
  • 1/2 tsp. (1.5 g) garlic powder
  • 2–3 drops cassia essential oil
  • 3–5 drops rosemary essential oil
  • 3–5 drops thyme essential oil
  • 2–3 drops black pepper essential oil
  • 1 toothpick–1 drop ginger essential oil

Instructions:

  1. Add all ingredients to a glass bowl. Mix together using a hand mixer or fork.
  2. Rub onto the turkey (and inside the turkey) prior to cooking for a more subtle flavor or after cooking for stronger flavor (use a spoon or pastry brush to spread it around if the turkey is hot).

Note: If you are rubbing it onto an uncooked turkey, use the maximum number of essential oil drops. If you are rubbing it on a cooked turkey, use fewer essential oil drops unless you want a strong flavor.

Although you can use this turkey rub recipe no matter how you cook your turkey, we tested it on a frozen turkey breast that we cooked in an electric pressure cooker. It turned out delicious, so we want to share this recipe with you as well.

Pressure-Cooked Essential Oil Turkey Breast

  • Servings: 6–8
  • Difficulty: Easy
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Ingredients & Supplies:

  • 3.5 lbs. (1.5 kg) frozen turkey breast
  • Essential Oil Turkey Rub (recipe above..use the max number of essential oil drops)
  • 2 Tbsp. (28 g) butter (can take some from the turkey rub)
  • 1 apple, cut into large chunks
  • 1/2 onion, quartered
  • 1/2 tsp. (1 g) allspice berries
  • 2 stalks celery (optional)
  • 2 1/2 cups (600 ml) chicken broth
  • 1 tsp. (4 g) kosher salt or Himalayan sea salt
  • Fresh sage leaves (optional)

Instructions:

  1. Using your hand, spread the Essential Oil Turkey Rub over the entire turkey breast.
  2. In the pressure cooker, sauté the butter, apple, onion, allspice berries,
    and celery until the onion is translucent. Add the chicken broth to the pressure cooker.
  3. Place a trivet in the pressure cooker on top of the apple/onion mixture. Place the frozen turkey breast on the trivet. Sprinkle salt over turkey and lay sage leaves on top, if desired.
  4. Lock and seal the lid. Cook on high pressure for 45–50 minutes, and let the pressure release naturally before opening the lid.
  5. If you want the skin crispy, place the turkey breast along with some of the broth in a baking dish or roasting pan, and broil for 5 minutes or until golden brown.
  6. Allow to cool for 10 minutes before slicing.

Extra Ideas:

  • The juices make a delicious turkey gravy! Use a slotted spoon to scoop out the apple/onion mixture. Melt 4 Tbsp. (57 g) butter in a saucepan. Whisk in 1/4 cup (30 g) flour. Let cook for a couple minutes, then slowly add the turkey broth while continuing to whisk. Keep stirring for a couple more minutes until the gravy thickens.
  • If turkey is not frozen, cook on high pressure for 25–30 minutes with a natural pressure release.

Try these other Thanksgiving recipes & ideas:

Cranberry Sauce & Cream Cheese Dip

Cranberry sauce is a popular Thanksgiving dish, but it is one of those items that is too often just eaten from a can. If you’ve never tried to make your own cranberry sauce, then make a goal to try it this Thanksgiving! It’s so easy and tastes infinitely better than what you get from a can. Plus, you can add essential oils to increase the already tasty flavor and health benefits!

Cranberry Sauce

  • Servings: 8–10
  • Difficulty: Easy
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Ingredients:

  • 1/2 cup (100 g) sugar
  • 1/4 cup (60 ml) honey
  • 1/2 cup (120 ml) water
  • 1/2 cup (120 ml) orange juice
  • 1 bag (12 oz.) fresh cranberries
  • 1 toothpick cassia or cinnamon essential oil
  • 1 drop orange essential oil

Instructions:

  1. Bring sugar, honey, water, and orange juice to a boil in a saucepan.
  2. Add cranberries. Bring to a simmer and cook, stirring occasionally, for about 10–15 minutes or until sauce thickens. Smash cranberries with the back of a spoon, if desired.
  3. Remove from heat, and allow to cool completely before stirring in the essential oils.
  4. Cover and refrigerate until ready to serve.


This cranberry sauce also makes a fantastic dip! If you have any left over after your Thanksgiving feast, spread it over some cream cheese, and set it out with some crackers. It’ll be gone before you know it!
If you only have a little left, you can always add some extra ingredients to make it spread a little further. Here are a few flavor combination ideas:

Basic Cranberry Cream Cheese Dip: leftover cranberry sauce, cream cheese. Spread cream cheese into a shallow bowl. Spread the cranberry sauce on top.

White Cheddar Cranberry Dip: leftover cranberry sauce, grated white cheddar cheese, cream cheese, fresh cranberries. Mix it all up, and heat in the oven until bubbly.

Cranberry Cream Cheese Salsa: leftover cranberry sauce, minced jalapeno pepper (seeds removed), 1 toothpick cilantro essential oil (or chopped fresh cilantro), 1 toothpick cumin essential oil, green onions, cream cheese. Spread cream cheese in a shallow bowl. Mix remaining ingredients, and spread over cream cheese.

Crunchy Cranberry Dip: leftover cranberry sauce, celery, green onions, chopped walnuts, cream cheese. Spread cream cheese in a shallow bowl. Mix remaining ingredients, and spread over cream cheese.

No matter how you enjoy your cranberry sauce, this recipe is a must-try this Thanksgiving!

Harvest Turkey Sloppy Joes

These Harvest Turkey Sloppy Joes put a fun autumn twist on the average sloppy joe. You’ll love the rich flavor, and your body will thank you for the healthier ingredients! Everyone who tried this recipe gave it a big thumbs up!

Harvest Turkey Sloppy Joes

  • Servings: 6–8
  • Difficulty: Easy
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Ingredients:

  • 1 lb. (450 g) ground turkey (for a vegan option, substitute this with 1 cup [190 g] dried green lentils)
  • 1 Tbsp. (15 ml) coconut oil or avocado oil
  • 1 1/2 cups (210 g) diced butternut squash
  • 1/2 red onion, diced
  • 4 cloves garlic, minced
  • 1/4 cup (60 ml) tomato paste
  • 1 tsp. (2 g) mustard powder
  • 1 tsp. (2 g) ground cumin
  • 1/2 tsp. (1 g) paprika
  • 1 can (15 oz.) tomato sauce
  • 1 cup (245 g) canned pumpkin puree
  • 3–4 Tbsp. (45–60 ml) maple syrup
  • 2 Tbsp. (30 ml) apple cider vinegar
  • 1/2 tsp. (3 g) salt
  • 1–2 drops black pepper essential oil
  • 2 drops cumin essential oil
  • 1–2 drops rosemary essential oil
  • 1 drop thyme essential oil

Instructions:

  1. If using lentils: Add the lentils and 2 cups (480 ml) of water to a pot. Bring to a boil, and simmer for 8 minutes. Add in the cubed butternut squash, and simmer until both the squash and lentils are tender, about 7–12 more minutes. Drain any excess water, and set aside.
  2. If using ground turkey: In a large skillet, heat the coconut oil over medium-high heat. Add in the ground turkey, onion, and butternut squash, and cook until the turkey is cooked through and the butternut squash is soft (about 7–10 minutes).
  3. Add in the garlic, tomato paste, mustard powder, cumin, and paprika. Sauté for another 30 seconds.
  4. Add in the tomato sauce, pumpkin puree, and maple syrup. Cover and simmer for 10 minutes.
  5. Add in the apple cider vinegar, salt, and essential oils. Stir to combine. Remove from the heat, and serve with buns or flatbread, over potatoes, on a salad, or as desired. We enjoyed our sloppy joes with onion slices, lettuce, and avocado on a Kaiser roll.

Autumn Chocolate Brittle

This chocolate brittle is so yummy! Who doesn’t like orange- and cinnamon-flavored chocolate topped with dried cranberries and pumpkin seeds? (If you don’t, then maybe this post isn’t for you—but you are seriously missing out!) This recipe is as healthy as you make it. You can make the chocolate as dark as you please and add lots of dried fruit and seeds to get a good source of antioxidants and fiber, along with the benefits of the essential oils. You can also make this mostly chocolate (sweetened to your preference) and eat it for dessert. Either way you like it, we’ll show you how to make it.

Autumn Chocolate Brittle

  • Difficulty: Easy
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Ingredients:

  • Chocolate (your favorite bar, or use the recipe below)
  • Pinch of salt
  • 1–3 toothpicks cinnamon or cassia essential oil
  • 1–3 toothpicks clove essential oil
  • 1–3 toothpicks orange essential oil
  • Dried cranberries
  • Shelled pumpkin seeds (also called pepitas)
  • Pumpkin pie spice (optional)

Instructions:

  1. Line a baking sheet with parchment paper (you can spray or oil the baking sheet to help the parchment paper stick to the sheet), and set aside.
  2. Melt the chocolate, or make the recipe below.
  3. Add salt and essential oils to taste. Start with a toothpick of each oil, and keep adding until you like the taste.
  4. Pour the melted chocolate onto the parchment paper, and spread as thin as you like.
  5. Sprinkle the cranberries and pumpkin seeds over the chocolate to your liking.
  6. Sprinkle the chocolate with pumpkin pie spice for a little extra flavoring, if desired.
  7. Let the chocolate come to room temperature; then freeze it until it’s completely solid.
  8. Once solid, use a knife or your hands to break the chocolate into fragments.
  9. Store any leftovers in the freezer or the refrigerator.

Homemade Chocolate

  • Servings: 2–2 1/2 cups (480–600 ml) melted
  • Difficulty: Easy
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Ingredients:

  • 30 cocoa butter wafers (about 2.5 oz.)
  • 1/2 cup (60 g) cocoa or cacao powder
  • 2–4 Tbsp. (30–60 ml) maple syrup or powdered sugar
  • 3–4 Tbsp. (20–27 g) powdered milk (optional; omit if using maple syrup)

Instructions:

  1. Melt the cocoa butter wafers in a double boiler over medium heat.
  2. Once mostly melted, mix in the rest of the ingredients. Keep stirring until everything is fully melted and combined.
  3. Feel free to taste it and add more maple syrup or sugar if you want it sweeter.

For a healthy dark chocolate version: use cacao powder and maple syrup. Omit the powdered milk.
For a sweeter milk chocolate version: use cocoa powder, powdered sugar, and powdered milk.

Chunky Apple Cinnamon Muffins

Delight your tastebuds with the wonderful flavors of autumn that abound in these Chunky Apple Cinnamon Muffins!

Chunky Apple Cinnamon Muffins

  • Servings: 9–10
  • Difficulty: Moderate
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Muffin Ingredients:

  • 1 cup (120 g) white whole wheat flour
  • 1 Tbsp. (8 g) arrowroot powder or cornstarch
  • 1/2 tsp. (2 g) baking soda
  • 1/4 tsp. (1.5 g) salt
  • 1/2 tsp. (1 g) allspice (optional)
  • 2 large eggs
  • 1/2 cup (142 g) plain greek yogurt
  • 1 tsp. (5 ml) vanilla extract
  • 1/3 cup (67 g) cane sugar or lightly packed brown sugar
  • 1/4 cup (60 ml) melted coconut oil
  • 2 cups (200 g) peeled and chopped apple (we used Granny Smith, but you could use sweeter apples)
  • 2–3 drops cinnamon or cassia essential oil
  • 1–2 drops clove essential oil
  • 1/2 cup (80 g) raisins (optional)
  • 1/2 cup (50 g) chopped walnuts (optional)

Cinnamon Topping Ingredients:

  • 3 Tbsp. (22.5 g) whole wheat flour
  • 1/4 cup (40 g) old-fashioned oats
  • 3 Tbsp. (37.5 g) coarse cane sugar or brown sugar (not packed)
  • 2 Tbsp. (24 g) coconut oil, plus more if needed
  • 1 toothpick cinnamon or cassia essential oil

Instructions:

  1. Preheat the oven to 350ºF. Grease a muffin tin.
  2. In a large bowl, mix the flour, arrowroot powder or cornstarch, baking soda, salt, and allspice until combined.
  3. In another bowl, mix together eggs, yogurt, vanilla extract, sugar, and essential oils until well combined.
  4. Melt coconut oil on the stove over low heat.
  5. While the coconut oil is melting, peel and finely chop the apples. Toss chopped apples in with the flour mixture. Stir to coat the apples with the flour mixture before they brown. This step helps with evenly dispersing the apples throughout the muffins.
  6. Pour wet ingredients and melted coconut oil into the flour/apple mixture. Add raisins and walnuts, if desired, and stir until just combined. Be careful not to overmix, or the muffins will turn out dense.
  7. Spoon the mixture into the muffin cavities, filling each one about 3/4 full.
  8. Cinnamon Topping: In another bowl, stir together the flour, oats, and coarse cane sugar or brown sugar. Add 2 Tbsp. (24 g) of coconut oil, and stir in a toothpick of cinnamon essential oil. Add a little more coconut oil if too dry or a little more flour or oats if too wet.
  9. Top each muffin with the cinnamon topping.
  10. Fill any empty cavities of the muffin tin with water to ensure even baking.
  11. Bake for 20–25 minutes or until a toothpick inserted in the middle comes out clean.
  12. Allow muffins to cool for 5–10 minutes before eating.

Black Bean Chili and Rosemary Cornbread

This essential oil–flavored chili and cornbread make the perfect meal for a cold evening. This recipe is easy to make whether you make it on the stove, in a pressure cooker, or in a slow cooker.

Black Bean Chili

  • Servings: 6–8
  • Difficulty: Easy
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Ingredients & Supplies:

  • 2 tsp. (10 ml) olive oil
  • 1 yellow onion, diced
  • 1 green bell pepper, diced
  • 1 jalapeño pepper, seeded and minced (or 1 small can of green chiles)
  • 3 cloves garlic, minced
  • 1 lb. (450 g) organic, grass-fed ground beef
  • 1 (14.5 oz.) can dark red kidney beans, drained and rinsed
  • 2 (14.5 oz.) cans black beans, drained and rinsed
  • 2 (14.5 oz.) cans diced tomatoes, undrained (or substitute with 5–6 large fresh tomatoes, skinned and diced)
  • 3 Tbsp. (45 ml) tomato paste
  • 1 Tbsp. (15 ml) dark brown sugar or honey (add a little more sugar if using fresh tomatoes)
  • 2 tsp. (5 g) unsweetened cocoa or cacao powder
  • 2 Tbsp. (16 g) chili powder
  • 2 tsp. (4.5 g) paprika
  • 1/2 tsp. (2.5 g) kosher salt, or to taste
  • 2 cups (480 ml) beef broth
  • 2–3 drops cumin essential oil
  • 1 drop black pepper essential oil
  • 1 drop coriander essential oil

Optional Toppings:

  • Grated cheese
  • Sour cream
  • Avocado slices
  • Green onions
  • Cilantro
  • Hot sauce

Instructions:

  1. Heat olive oil in a pan (or pressure cooker), and sauté the onion, bell pepper, and jalapeño pepper (or green chiles) for 3–4 minutes or until the onion is translucent. Add the garlic, and sauté for an additional 10 seconds. Transfer onion/pepper mixture to a bowl.
  2. Place the ground beef in the pan (or pressure cooker), and cook, stirring occasionally, until the beef has browned. Drain fat if desired.
  3. In a stock pot, pressure cooker, or slow cooker, place the onion/pepper mixture, ground beef, beans, tomatoes, tomato paste, sugar (or honey), cocoa powder, chili powder, paprika, salt, and beef broth; cook* until flavors are combined.
  4. Top chili with desired toppings. Serve with rosemary cornbread or baked potatoes.

*Cooking Times:

  • Stovetop (in stock pot): Bring to a boil, then reduce to a simmer for 30 minutes.
  • Pressure Cooker: Cook on high pressure for 8–10 minutes, then release pressure naturally.
  • Slow Cooker: Cook on high for 1–2 hours or low for 4–6 hours.

Cornbread is the perfect pairing with chili. Place little bits of cornbread in the bowl to scoop up with some chili, or mix up a little honey butter and spread it on the cornbread for a delicious side dish.

Rosemary Cornbread

  • Servings: 6–8
  • Difficulty: Easy
  • Print

Ingredients & Supplies:

  • 6 Tbsp. (85 g) butter
  • 1 cup (155 g) cornmeal
  • 3/4 cup (90 g) flour
  • 1 Tbsp. (12.5 g) sugar
  • 1 1/2 tsp. (7 g) baking powder
  • 1/2 tsp. (2 g) baking soda
  • 1/4 tsp. (1.5 g) salt
  • 2 large eggs
  • 1 1/2 cups (360 ml) buttermilk (or 1 1/2 cup milk + 1 1/2 Tbsp. white vinegar or lemon juice)
  • 1–2 drops rosemary essential oil

Instructions:

  1. Preheat the oven to 425°F. Place butter in an 8″ (20 cm) baking dish (or standard bread pan), and put in the oven so the butter will melt.
  2. If you don’t have buttermilk on hand, stir together 1 1/2 cups (360 ml) milk and 1 1/2 Tbsp. (23 ml) white vinegar or lemon juice. Set aside.
  3. In a large bowl, mix together the cornmeal, flour, sugar, baking powder, baking soda, and salt.
  4. In a separate bowl, add the eggs, and lightly beat. Then add the buttermilk and essential oil. Whisk together until combined.
  5. Remove the baking dish from the oven, and rotate the pan to coat the sides in the melted butter.
  6. Pour the wet ingredients and melted butter into the dry ingredients, and fold together until there are no dry spots (the batter will still be lumpy).
  7. Pour the batter into the prepared baking dish, and bake for 20–25 minutes (30 minutes in a standard bread pan) or until the top is golden brown and a toothpick inserted into the middle of the cornbread comes out clean.
  8. Remove the cornbread from the oven, and let it cool for 10 minutes before serving.