Avocado Lime Chicken Salad

This Avocado Lime Chicken Salad takes a twist on a traditional chicken salad, and we love it! The avocado adds a nice creamy texture, and you can’t go wrong with a lime-cilantro flavor. This salad is so tasty, and you can do a lot with it. Serve it alone, in a wrap, on bread, or in countless other ways. This recipe makes a great side, main dish, or a nice snack during the day.

Avocado Lime Chicken Salad

  • Servings: 4
  • Difficulty: Easy
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Ingredients:

  • 2 cups (250 g) cooked shredded chicken
  • 2 avocados
  • 1/4 cup (18 g) thinly sliced green onions
  • 2 Tbsp. (30 ml) fresh lime juice, separated
  • 2 Tbsp. (30 ml) mayonnaise
  • 2 drops lime essential oil
  • 3 drops cilantro essential oil
  • Salt and pepper to taste

Instructions:

  1. Set the chicken aside in a medium bowl.
  2. Dice the avocados, and gently combine with 1 Tbsp. (15 ml) lime juice. Season with salt and pepper, and set aside.
  3. In a small bowl, combine remaining lime juice with mayo, lime essential oil, and cilantro essential oil to form a dressing.
  4. Combine the dressing with the shredded chicken, and stir to coat entirely.
  5. Gently combine the chicken with the avocados and sliced green onions.
  6. Serve immediately, or chill until ready to serve.

If you prefer more sauce on your salad, you can always add more mayonnaise and lime juice to make it a little creamier.

Essential Oil Spotlight: Fennel


Fennel (Foeniculum vulgare) essential oil is steam-distilled from the crushed seeds of this plant. Fennel can be easily identified by its sweet, somewhat spicy, and licorice-like aroma. This essential oil contains the following health properties: antiparasitic, antiseptic, antispasmodic, diuretic, and expectorant.

Fennel was historically used by the ancient Egyptians and Romans when they awarded victorious warriors with garlands of fennel as a sign of praise. They believed that fennel would bestow these warriors with strength, courage, and longevity.

Common uses of fennel essential oil include blood clots, bruises, digestive system support, gastritis, kidney stones, lactation, pancreas support, parasites, skin revitalizing, tissue cleansing, and wrinkles. This essential oil primarily affects the digestive and hormonal systems.

Other possible uses of fennel essential oil include colic, stimulating the cardiovascular system, constipation, digestion (supports the liver), balancing hormones, nausea, obesity, PMS, and stimulating the sympathetic nervous system.

Topical Application: This oil can be applied neat (with no dilution), or dilute 1:1 (1 drop essential oil to at least 1 drop carrier oil) for children and for those with sensitive skin. Apply directly to the area of concern or to reflex points.
Aromatic Application: Fennel increases and influences longevity, courage, and purification. Diffuse, or inhale the aroma directly.
Internal Application: Fennel oil is recognized by the FDA as safe for human consumption and serves as a powerful flavoring agent.
Safety Data: Repeated topical use may lead to contact sensitization. Use with caution if susceptible to epilepsy. Use with caution during pregnancy. This oil should not be taken internally by children under 6 years old, and should be used with caution and in greater dilution for children ages 6 and older.

Ways to Use Fennel Essential Oil:

1. Digestive Problems
Fennel essential oil has beneficial digestive properties. It can quickly alleviate bloating, gas/flatulence, and diarrhea. Combine 5 drops fennel essential oil with 1 tsp. (5 ml) carrier oil in a 5 ml roll-on bottle, and apply over your stomach as needed.
2. Cooking
Fennel has a strong licorice-like flavor and serves as a valuable ingredient in many spices and other recipes. It can be strong, so start small when adding it to your recipes; you can always add more later. Here are a few recipes using fennel essential oil!

3. Bath Oil
This essential oil is known for its ability to revitalize the skin, cleanse tissue, and smooth wrinkles. For this reason, fennel makes a beneficial addition to bath oils and soaps. For a silky-smooth feel after your bath, combine 8 drops jasmine, 8 drops fennel, and 2 Tbsp. (25 ml) jojoba oil in the palm of your hand, and hold under warm running bathwater. Swish the water around with your hand to disperse the oils.
4. Diffuser Blends
With its strong aromatic influence, fennel can serve as a nice addition to a diffuser blend. Its sweet yet spicy aroma can uplift you and fill you with courage. Here are a couple blends for you to try out.

5. Air Freshening Spray
Air fresheners should not only smell great, but also be emotionally uplifting. Combine 10 drops fennel, 8 drops lemon, and 6 drops juniper berry with 1 tsp. (5 ml) carrier oil in a 1 oz. spray bottle. Fill the remainder of the bottle with distilled water, and shake to combine. Spray the mixture around the room, and breathe in the emotional support.

Sources:
Modern Essentials™: The Complete Guide to the Therapeutic Use of Essential Oils, 9th Edition, pp. 63–64.
Aromatherapy Blends & Remedies by Franzesca Watson
Organic Beauty with Essential Oil by Rebecca Park Totilo

Lemon Berry Frozen Yogurt

Warm summer days call for sweet cold treats, especially if you can find a healthy one that everyone will enjoy. This Lemon Berry Frozen Yogurt is absolutely delicious and super simple! Whether you serve the dessert at your next meal or party, or save the whole batch for yourself, it certainly won’t disappoint.

Lemon Berry Frozen Yogurt

  • Servings: 4
  • Difficulty: Easy
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Ingredients:

  • 2 cups (300 g) frozen berries
  • 1/2 cup (140 g) plain greek yogurt
  • 2 Tbsp. (30 ml) honey
  • 1 tsp. (5 ml) vanilla
  • 2–4 drops lemon essential oil

Instructions:

  1. Add the frozen berries, greek yogurt, honey, and vanilla to a blender or food processor. Blend for 2–3 minutes, or until creamy.
  2. Add lemon essential oil, and pulse the blender briefly to combine.
  3. Transfer the mixture to an airtight container, and place in the freezer for at least 3 hours.
  4. Remove from the freezer, and allow the frozen yogurt to soften for a few minutes before serving.

You can also stir in some crushed berries after blending for an extra fruity flavor and texture.

This frozen yogurt can be stored in the freezer for up to 2 weeks.

This recipe is a little tart, but you can always add a little more honey until it tastes good to you.

Lime Salmon with Avocado Mango Salsa and Coconut Rice

Looking for a new summer hit? This salmon dish is absolutely delicious. There are so many incredible flavors combined in this meal, and you can’t go wrong with any of them! There’s nothing like a fresh fruit salsa to add a little color and life to your next dinner. We absolutely loved this dish, and we’re sure that you will too!

Lime Salmon with Avocado Mango Salsa and Coconut Rice

  • Servings: 4
  • Difficulty: Moderate
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Lime Salmon Ingredients:

  • 4 skinless salmon fillets (6 oz./170 g each)
  • 3 Tbsp. (45 ml) olive oil
  • 3 Tbsp. (45 ml) fresh lime juice
  • 3 cloves garlic, minced
  • 2 drops lime essential oil
  • Salt and pepper to taste

Coconut Rice Ingredients:

  • 1 1/2 cups (360 ml) coconut water
  • 1 1/4 cups (300 ml) canned coconut milk
  • 1 1/2 cups (275 g) rice
  • 1/2 tsp. (3 g) salt
  • 1 drop lime essential oil

Avocado Mango Salsa:

  • 1 large mango, peeled and diced
  • 3/4 cup (95 g) chopped red bell pepper
  • 1/3 cup (75 g) chopped red onion
  • 1 avocado, peeled and diced
  • 1 Tbsp. (15 ml) fresh lime juice
  • 1 Tbsp. (15 ml) olive oil
  • 1 Tbsp. (15 ml) coconut water
  • 1–2 drops cilantro essential oil
  • 1 drop lime essential oil
  • Salt and pepper to taste

Instructions:

  1. In a baking dish, whisk together all salmon ingredients (except salmon fillets).
  2. Lay the salmon in the marinade, and refrigerate for 30 minutes. Turn the salmon over, and return to the fridge for another 15–20 minutes.
  3. While the salmon is marinating, preheat the oven to 450°F (230°C).
  4. In a medium saucepan, bring the coconut rice ingredients to a boil. Cover, and allow the mixture to simmer until the liquid is absorbed.
  5. Remove the salmon from the fridge, and bake for 12–15 minutes.
  6. While the salmon and rice are cooking, dice the mango, avocado, pepper, and onion, and toss to combine.
  7. In a small bowl, combine the lime juice, olive oil, and essential oils for the salsa. Combine the mixture with the diced veggies, toss together, and sprinkle with salt and pepper.
  8. When everything is cooked, scoop some rice onto each plate, top with salmon, and load up with salsa!

You can also use normal water in place of the coconut water in the coconut rice. It will lose a little coconut flavor, but it will still taste amazing!

If you’re feeling adventurous, this dish is even better when grilled. Just brush the grill with extra olive oil, and carefully grill the salmon for about 3 minutes on each side.

Artichoke Dill Dip

This artichoke dip makes an incredible appetizer or ideal snack. The perfect flavor combination will practically explode in your mouth. The flavor of the dill essential oil is subtle, but it packs a nice punch. Everyone will love this dish!

Artichoke Dill Dip

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

  • 1 can (14 oz.) artichoke hearts
  • 8 oz. (225 g) cream cheese, softened
  • 1/2 cup (115 g) sour cream
  • 1/2 cup (115 g) mayonnaise
  • 1 1/2 cups (150 g) parmesan cheese
  • 1 clove garlic, minced
  • 1 drop dill essential oil
  • Parmesan cheese for topping

Instructions:

  1. In a bowl, blend together the cream cheese, sour cream, and mayonnaise with a hand mixer. Add the dill essential oil, and mix again.
  2. Stir in the artichoke hearts, parmesan cheese, and minced garlic.
  3. Place the mixture in an 8″ × 8″ (20 × 20 cm) baking dish, and bake at 350°F (175°C) for 20 minutes.
  4. Top with additional parmesan cheese. Serve warm with crackers or chips.

Peppermint Chocolate Bites

We all love the dinner mints given out at fancy restaurants, but they only give you one! We decided to try our hand at chocolatiering, and we fell in love with this simple recipe. You can use your favorite dark chocolate (the darker the healthier), and the peppermint essential oil adds a nice flavor that will make it hard to stop eating these little gems.

Chocolate Peppermint Bites

  • Servings: 36–48
  • Difficulty: Moderate
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Ingredients:

  • 2 packages (10 oz. each) dark chocolate melting wafers
  • 1 package (10 oz.) white chocolate melting wafers
  • 6–8 drops peppermint essential oil
  • 2 drops green food coloring (optional)

Instructions:

  1. Preheat the oven to 200°F (95°C).
  2. Place the chocolate into 3 oven-safe bowls (1 package in each bowl), and warm in the oven for 20 minutes or until fully melted.
  3. Line a cookie sheet with wax paper, making sure it covers the sides as well.
  4. Remove one of the bowls of dark chocolate from the oven, and leave the others in to keep them melted.
  5. Pour the first bowl of dark chocolate across the wax paper, spread the chocolate out with a spatula, and shake the pan to help create an even layer.
  6. While that layer is drying, remove the white chocolate from the oven, and add peppermint oil and food coloring.
  7. Wait just until the first layer of chocolate changes from glossy to matte, then pour the white chocolate on top quickly, spreading it out and shaking the pan to flatten.
  8. Once that layer has turned matte, remove the last bowl of dark chocolate from the oven, and spread it across the top in the same manner as the other 2 layers.
  9. Allow the chocolate to dry, then cut into squares with a sharp knife.

The trick to this recipe is knowing exactly when to pour the layers on top. If the chocolate is too wet, the layers will mix. If the chocolate is too dry, the layers won’t stick together. Watch the chocolate as it dries; it will change from glossy to matte, and at this point, you can quickly top the next layer. If they do mix a bit, no big deal! It will still taste delicious!

These chocolate bites are so good, you won’t be able to keep the kids away! They also make great snacks for your essential oil classes. Make up a tray, and give them to your attendees to demonstrate the use of essential oils in cooking.

Essential Oil Spotlight: Lime

Lime (Citrus aurantifolia) essential oil is cold-pressed from the peel of the fruit. Lime oil is distinguished by its sweet, tart, intense, and lively aroma. This oil contains antibacterial, antiseptic, antiviral, restorative, and tonic health properties.

Historically, lime was used as a remedy for dyspepsia. It was also often used in place of lemon for fevers, infections, sore throats, and colds. This essential oil is known for its powerful effect on the digestive, immune, and respiratory systems.

This oil is commonly used to help with bacterial infections, fever, gum/grease removal, and skin (revitalizing). Other possible uses of lime essential oil include anxiety, blood pressure, dissolving cellulite, improving clarity of thought, energy, gallstones, lymphatic system cleansing, nails (strengthening), nervous conditions, sore throats, water and air purification, and promoting a sense of well-being.

Application of Lime Essential Oil and Safety Data:

Topical Application: Can be applied neat (with no dilution) directly to the area of concern or to reflex points. It makes an excellent addition to bath and shower gels, body lotions, and deodorants.
Aromatic Application: Diffuse, or inhale the aroma directly. Lime essential oil has a lively fragrance that is stimulating and refreshing. The aroma can help you to overcome exhaustion, depression, and listlessness.
Internal Application: Lime oil is recognized as safe for human consumption by the FDA and makes a great flavor addition to food and drinks.
Safety Data: Lime oil is known to cause photosensitivity, so it is advised that you avoid direct sunlight for 12 hours after topical application.

Ways to Use Lime Essential Oil:

1. Diffuse
The sweet yet tart aroma of lime essential oil makes it a nice addition to diffuser blends. You can diffuse it alone, or combine it with some of your other favorite oils. Here are a few diffuser blends we like!

2. Cooking
Lime is common flavor in both sweet and savory dishes. Since this essential oil comes from the peel of the fruit, it serves as a replacement for lime zest. You can substitute 1 tsp. (2 g) zest with 1 drop of lime oil in any recipe. Here are some of our favorite recipes using lime essential oil.

3. Hair Pomade
There are so many great uses of lime essential oil. In this recipe, lime oil adds to the amazing aroma, but it also helps to revitalize your scalp. The best part is that this hair pomade also serves as an amazing lotion for your hands and lips. Click here for the recipe!

4. Flavored Water
The health properties of lime essential oil are incredible and can even help to purify your water. We also can’t forget about how good lime-flavored water tastes, so we’ve made up a few flavored water ideas for you to try out! These make a perfect refreshing drink for summer activities and parties.

5. Bath Salts
Essential oils add a nice touch to a warm, soothing bath. We’ve created a few blends for you to add to your next bath. Just add the blend to 1/2 cup (125 g) epsom salt, stir well, and add under the running tap. Swish your hand through the bathwater to help it disperse properly.

Wake Up Refreshed
2 drops peppermint
2 drops orange
1 drop lime
1 drop grapefruit
1 drop lemon
Uplifting Mood
2 drops lime
2 drops orange
3 drops neroli
Focused Energy
1 drop lime
1 drop eucalyptus
1 drop grapefruit
1 drop lemon
1 drop orange
Invigorating Focus
1 drop lime
1 drop frankincense
1 drop peppermint
1 drop rosemary
1 drop orange

Source:
Modern Essentials™: The Complete Guide to the Therapeutic Use of Essential Oils, 9th Edition, p. 87.

Tuscan Pasta Salad with Essential Oils

If you’re looking for a fun new spring dish, this is the one for you! This pasta salad is super simple but delicious and filling. It makes a lot, so you can eat it as the main dish, take it as a side salad to parties, or save the leftovers for lunch the next day. And the best part? It uses essential oils! Now you can enjoy the flavor of basil and oregano in this tasty salad while enjoying the health benefits of essential oils at the same time.

Tuscan Pasta Salad

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

  • Two 19 oz. packages cheese tortellini pasta
  • 1/2 cup (65 g) sliced olives
  • 1/2 cup (80 g) artichoke pieces
  • 1/2 cup (100 g) mini pepperoni or salami
  • 1/2 cup (90 g) chopped red peppers (roasted or fresh)
  • 1/2 cup (25 g) diced tomatoes (sundried or fresh)
  • 1 cup (20 g) arugula or spinach

Dressing:

  • 1/2 cup (125 ml) olive oil
  • 3 Tbsp. (50 ml) balsamic vinegar
  • 1 tsp. (3 g) minced garlic
  • 1/2 tsp. (3 g) salt
  • 1/4 tsp. (500 mg) black pepper
  • 2 drops lemon essential oil
  • 1 toothpick basil essential oil
  • 1 toothpick oregano essential oil

Instructions:

  1. Following the instructions on the packaging, cook the pasta, drain, and set aside to cool.
  2. While the pasta is cooling, combine all the dressing ingredients in a shaker bottle or glass jar, and shake well to combine.
  3. In a large bowl, combine all the salad ingredients, pour the dressing on, and toss to combine.
  4. Sprinkle with salt and pepper (to taste), and serve!

No-Bake Chocolate Fruit Pizza

Finding healthy snacks that everyone will enjoy can be challenging. Here’s a healthy alternative to your traditional cookie-crust fruit pizzas! This fruit pizza is tasty and healthy, and you can top it with your favorite fruit to make your own special masterpiece. Better yet, have the kids decorate it for a fun activity to cure boredom!

No-Bake Chocolate Fruit Pizza

  • Servings: 6
  • Difficulty: Easy
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Ingredients:

Crust

  • 1 cup (140 g) whole almonds
  • 15 medium pitted dates
  • 2 Tbsp. (24 g) coconut oil, melted
  • 1 Tbsp. (8 g) cocoa powder
  • 1 tsp. (5 ml) vanilla

Filling

  • 1/2 cup (120 g) cream cheese
  • 1/2 cup (140 g) plain greek yogurt
  • 1 Tbsp. (15 ml) sugar or honey
  • 1/4 tsp. (1.5 ml) vanilla
  • 2–3 drops orange, lemon, or lime essential oil

Toppings

  • 1/4 cup (40 g) strawberries
  • 1 clementine or mandarin orange
  • 1/4 cup (40 g) blueberries
  • 1/4 cup (40 g) blackberries

Instructions:

  1. Begin by making the crust by blending the almonds in a food processor until they reach a rough flour-like consistency.
  2. Add in the dates, melted coconut oil, cocoa powder, and vanilla, and blend again in the processor until well combined.
  3. Press the mixture into a circular tin or tart dish, and refrigerate for an hour.
  4. In a separate bowl, whip the cream cheese and greek yogurt until well combined.
  5. Add the honey or sugar, vanilla, and essential oil, and combine thoroughly.
  6. Once the crust has set, move to a plate, and spread on the filling.
  7. Decorate the pizza with the fruit, making your own design!

You can use any fruit you would like, not just the ones listed. Other fruits you can add include grapes, kiwi, apples, raspberries, etc. Find the fruits you like and be creative!

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 only 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:

  • 1 cups (225 g) coconut butter (not oil) or almond butter
  • 1 cups (240 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. Soften coconut butter (not melt), 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
  • 1/2 cup (120 ml) heavy whipping cream
  • 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. Mix coconut oil 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