Essential Oils in Cooking



Essential oils can be issued in many ways. Air purification, relaxation and sleep, topical application, cleaning solutions, are among the uses. Did you know that they can also be used in your food?

Here are the benefits of using your essential oils in food:

  • add flavor

  • possible internal benefits (things like digestion aid, immunity boost, lymph drainage, etc.)

  • natural convenience

The FDA has recognized the following essential oils as GRAS (Generally Regarded As Safe) safe for consumption. It is advised that you only ingest a high, therapeutic grade oil like doTERRA. Basil Bergamot Black Pepper Cassia Cinnamon Clary Sage Fennel Geranium Ginger Grapefruit Juniper Berry Lemon Lemongrass Lime Marjoram Melissa Oregano Peppermint Roman Chamomile Rosemary Thyme Wild Orange Ylang Ylang

High heat can suppress the flavor of some oils. If your dish uses high heat, you'll want to add the essential at the end while it is cooling. If the recipe requires adding the essential oil in the cooking process you might want to add a couple more drops to maintain the flavor.

http://media.doterra.com/us/en/ebooks/cooking-with-essential-oils.pdf

Let's see how to use these oils in your food. SAUTEED BRUSSELS SPROUTS AND ASPARAGUS​​​​ T​his recipe uses Lemon essential oil. The oil is extracted from the lemon peel.

Here are other uses of Lemon essential oil: oral health, nausea treatment, cleaning and purification


1 bundle asparagus 12 ounces Brussels sprouts 2 tablespoons extra virgin olive oil Seasoned salt 2–3 drops Lemon essential oil 3–4 cups water​

Bring water to boil. Halve Brussels sprouts and add to water. Boil for 4–5 minutes. While Brussels sprouts are cooking, heat up skillet. Drain Brussels sprouts and add extra virgin olive oil to skillet. Add Brussels sprouts, sprinkle with seasoned salt. Sauté Brussels sprouts for about 3 minutes, then add Lemon essential oil. Add asparagus and toss. Cover skillet​ and let cook, tossing a few times to coat asparagus. Cook until desired tenderness.​ ​https://www.doterra.com/US/en/blog/recipes-sauteed-brussels-sprouts-and-asparagus-with-doterra-lemon-oil​

​https://www.doterra.com/US/en/p/lemon-oil​

https://draxe.com/lemon-essential-oil-uses-benefits/

R​OSEMARY LEMON HUMMUS

​Change up your usual hummus with Rosemary & Lemon Essential Oil.​


1 can organic garbanzo beans (½ liquid drained) 2 garlic cloves, peeled 2 tablespoons organic cold pressed olive oil 2​ tablespoons Tahini​ ​ tablespoons Tahini Juice of ½ lemon 2 drops Lemon essential oil 1 drop Rosemary essential oil 1 teaspoon Himalayan sea salt

Blend all ingredients in food processor until smooth. Chill in refrigerator 30 minutes and serve with sliced organic cucumbers, carrots, cherry tomatoes, and crackers.​

​https://www.doterra.com/US/en/blog/recipes-rosemary-lemon-hummus​

LEMON ORANGE GRANITAS

Try this refreshing treat! T​his recipe uses Wild Orange essential oil. The oil is extracted from the orange peel.

Other uses: Place two drops in your hand of Wild Orange, Peppermint, and Frankincense and rub together and inhale. Then rub on the back of your neck to boost your energy.


6 large lemons or 4 medium oranges Sugar/honey to taste 4 cups water 2–4 drops Lemon or Wild Orange essential oil

Clean and wash fruit. Cut off the top quarter and slice a thin bevel off the bottom of the fruit, so they stand up straight. Using a grapefruit knife, carefully remove and save the flesh and juice; be careful not to cut through the bottom. Stand the rinds on a plate or cookie sheet and freeze until solid. Combine scooped out flesh and juice with essential oil in a food processor or blender; pulse until mostly pureed then press mixture through a fine-mesh strainer. Stir in water; add sugar or honey one tablespoon at a time to taste. Pour mixture into large roasting pan or baking dish, large enough that the liquid isn’t more than one inch deep. Freeze for 1–3 hours. Remove mixture from freezer every hour and scrape with two forks to break up ice. When the granita is frozen, rake until glittery. Scoop into frozen lemon or orange shells and serve.

https://www.doterra.com/US/en/blog/recipes-lemon-and-orange-granitas

ON-GUARD PANCAKES WITH BANANAS AND COCONUT FLOUR

T​his recipe uses the On-Guard Blend and Cinnamon Bark essential oil. The On-Guard essential oil blend is made up of Wild Orange Peel, Clove Bud, Cinnamon Leaf, Cinnamon Bark, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils. To learn more, see the links below.


3 eggs 2 small/med overripe bananas mashed well 1/2 cup full fat coconut milk blended prior to using, if separated 1-2 tbsp pure maple syrup adjust to preference, you can also use another liquid sweetener that you prefer 1 tsp pure vanilla extract 6 Tbsp coconut flour 3 Tbsp tapioca flour 1/2 tsp baking soda pinch salt coconut oil for greasing pan/griddle Sliced bananas berries, coconut whipped cream and/or extra maple syrup for serving 1 drop Cinnamon Bark essential oil 2–4 drops of doTERRA On Guard Protective Blend (depending on how strong you like the taste of it)

Whisk together all wet ingredients, or mix with an electric hand mixer. Combine the dry ingredients separately, then add them to the wet mixture and stir until well combined and smooth. Heat a large nonstick skillet or griddle over med low/med heat. These pancakes will cook more evenly if they cook on a lower setting for a bit longer. Coat the skillet or griddle with a thin layer of coconut oil, no too much, since you will add more after each batch. Spoon the batter by about 3-4 tbsp carefully into the hot pan and smooth into an even circle, 3-4 inches in diameter. Do not crowd! You can keep the cooked pancakes on a parchment lined baking sheet in 200-degree oven until ready to eat. Allow each pancake to cook on one side until edges are dry, bubbles form on the surface and the bottom is deep golden. Carefully flip and cook the second side until golden. Repeat for all pancakes, greasing the pan lightly with coconut oil between batches and adjusting the heat as necessary. This recipe makes 10-12 pancakes or about 4 servings. Serve with berries, sliced bananas, coconut whipped cream and maple syrup if desired. Enjoy! You can save unused batter covered in the refrigerator up to 4 days.

https://www.paleorunningmomma.com/paleo-banana-coconut-flour-pancakes/ https://www.doterra.com/US/en/blog/recipes-doterra-on-guard-pancakes https://www.doterra.com/US/en/p/on-guard-oil

CHICKEN SOUVLAKI AND TZATZIKI

T​his recipe uses Oregano essential oil. The oil is extracted from the leaf.

Here are the other uses: Place one drop in place of oregano oil in spaghetti sauce, pizza sauce, or on a roast.Oregano essential oil is also an antifungal & antibacterial.


Chicken Souvlaki Ingredients 4 pieces flatbread or pitas (refer back to my blog on grain-free flat breads) 2 tomatoes, cut into wedges ½ small red onion, thinly sliced ¾ cup Feta cheese ½ teaspoon dried oregano 1½ teaspoons dried thyme ¼ teaspoon black pepper 2½ teaspoons red wine vinegar 1 tablespoon fresh lemon juice 5 tablespoons extra-virgin olive oil 4 boneless, skinless chicken breasts, cut into pieces 1 drop Oregano essential oil Tzatziki Ingredients 16 ounces plain Greek yogurt 1 cucumber, grated 4 to 8 cloves garlic 2 teaspoons olive oil 1 teaspoon white or red wine vinegar 1 tablespoon dill Salt, to taste Pepper, to taste Peel and grate cucumber, let drain 2–3 hours. Add grated cucumber and remaining Tzatziki ingredients to bowl. Stir until combined and set aside. In a medium bowl, combine tomatoes, onion, Feta, and olives. In small bowl, combine oregano, thyme, pepper, 1 ½ teaspoons of vinegar, lemon juice, and Oregano essential oil. Slowly add 4 tablespoons of extra-virgin olive oil, whisking constantly until incorporated. Pour 2 ½ tablespoons of vinaigrette over tomato mixture, toss, and set aside. Add chicken to remaining vinaigrette, toss, and set aside. Heat remaining oil in large skillet over medium-high heat. Transfer chicken without liquid to skillet and heat, turning occasionally until cooked through, about 5 minutes. Preheat oven to 200 degrees Fahrenheit. Wrap bread in foil and place in oven. Once bread is warm, top with chicken, tomato mixture, and Tzatziki sauce. https://www.doterra.com/US/en/blog/recipes-chicken-souvlaki

SWEET POTATO CASSEROLE

This could be your new dish for Thanksgiving. Sweet cinnamon!


4 cooked sweet potatoes, peeled 3/4 cup canned coconut milk 1 tablespoon coconut oil 1/4 cup pure maple syrup 1/2 teaspoon ground nutmeg 1/2 orange, juiced Salt and pepper to taste 4 drops Cinnamon essential oil Pecan topping: 1 1/2 cups chopped pecans 1 tablespoon melted coconut oil 1 tablespoon maple syrup 2 drops Cinnamon essential oil Place cooked sweet potatoes, coconut milk, coconut oil, maple syrup, nutmeg, orange juice, and Cinnamon essential oil into a large bowl. With a hand mixer, blend until everything is combined. If desired, you can add more maple syrup or essential oil. Spread into an oven-safe dish and set aside. Combine all topping ingredients until pecans are well coated. Sprinkle on top of sweet potatoes. Bake in oven at 350 degrees for 50-60 minutes, or until pecans have slightly browned. Serve warm Tip: For additional deliciousness, drizzle maple syrup on top.

https://www.doterra.com/US/en/blog/recipe-sweet-potato-casserole-with-doterra-essential-oils

CARDAMOM MUSTARD CHICKEN WINGS

T​his recipe uses Cardamom essential oil. The oil is extracted from the cardamom seed. Add to bread, smoothies, meats, and salads to enhance food flavor.


4 tablespoons spicy mustard 2 tablespoons olive oil 2 tablespoons brown sugar (or honey or stevia) 3–4 drops Cardamom essential oil ½ teaspoon salt ¼ teaspoon pepper Mix all ingredients together until sugar dissolves and set aside. WINGS: 1 dozen wings Salt Pepper Olive oil to coat wings Coat wings with oil and a little salt and pepper. Bake wings at 350 degrees Fahrenheit for about an hour or until wings are crispy. Turn once halfway through cooking. Pull the wings out and baste with sauce, coating evenly. https://www.doterra.com/US/en/blog/recipes-cardamom-mustard-chicken-wings

WINTER WHITE HOT CHOCOLATE

T​his recipe uses Clove essential oil. The oil is extracted from the bud. Add one drop to toothpaste to clean teeth and gums. Place one drop in two ounces of water and gargle for a soothing effect.

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1½ cups almond milk ½ cup canned pumpkin puree ½ teaspoon pumpkin pie spice 1–2 drops Clove essential oil 1–2 drops Cinnamon Bark essential oil ½ teaspoon vanilla pinch of sea salt, optional 2–3 ounces roughly chopped white chocolate In small sauce pan over medium heat, combine milk, pumpkin, and spices. Stir constantly until just simmering. Remove from heat and add chocolate; reserve some for garnish. Just before serving, top each mug with whipped cream, white chocolate shavings, and sprinkle pumpkin pie spice or cinnamon. Serve immediately.

https://www.doterra.com/US/en/blog/recipes-winter-white-hot-chocolate

CINNAMON CHIP APPLES

Make your own sweet treats with 2-3 ingredients. (You could skip the sweetener. Apples are sweet enough on their own.) Plus, while these are drying in your oven your whole house will smell great!


7 – 8 medium sized apples 1 tablespoon sugar or sweetener of choice 6 drops Cinnamon essential oil

Preheat oven to 225 degrees F. Put parchment paper onto two baking sheets. Combine sugar and Cinnamon essential oil in small bowl. Stir to combine. Slice apples into thin slices. Place apples onto parchment paper covered baking sheet in single layer. Sprinkle apple slices with cinnamon essential oil sugar mixture. Place baking sheets in preheated oven for 45 minutes. Halfway through, flip apples over. When edges of apples are curled, take out of oven and place on wire rack until cooled and crispy. Note: Use a mandolin for best results

https://www.doterra.com/US/en/blog/recipe-cinnamon-apple-chips

WILD TROPICAL SMOOTHIE

This recipe used Wild Orange essential Oil. This oil is made from the orange peel. Put a little in your yogurt and add some cocoa or cacao for a new flavor.


5 drops Wild Orange essential oil 1 cup frozen strawberries 1 cup frozen mango 1 ½ cup pineapple juice Mix in a blender; pour and enjoy!

https://www.doterra.com/US/en/blog/recipes-wild-tropical-smoothie

MARINADES

CHILI LIME MARINADE WITH LIME ESSENTIAL OIL

1 ½ tablespoons fresh cilantro, chopped 2 tablespoons honey 2 tablespoons water 8 drops Lime essential oil 1 clove garlic, minced 1 tablespoon chili flakes 1 ½ tablespoons ginger

​SWEET AND SOUR MARINADE WITH WILD ORANGE ESSENTIAL OIL​ ​ ½ cup balsamic vinegar ½ cup honey ½ cup light brown sugar, packed ​ (optional)​ ¼ cup low-sodium soy sauce ​ ​ (I'd use coconut aminos instead)​ 2 garlic cloves, minced 6–8 drops Wild Orange essential oil​

BALSAMIC ROSEMARY MARINADE WITH ROSEMARY ESSENTIAL OIL​ ​ ½ cup balsamic vinegar ¼ cup olive oil 1 teaspoon salt 2 teaspoons pepper 2 drops Rosemary essential oil​

https://www.doterra.com/US/en/brochures-magazines-doterra-living-summer-2014-essential-recipes

​For more recipe ideas see:

http://media.doterra.com/us/en/ebooks/cooking-with-essential-oils.pdf​

All the essential oils listed today can be used in these ways:

Diffusion: Use three to four drops in the diffuser of your choice. Internal use: Dilute one drop in 4 fl. oz. of liquid. Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut Oil to minimize any skin sensitivity.

Did you know that you can purchase doTERRA essentials in our clinic? Check with the front desk for details. They make wonderful gifts for you and your family and friends.

Our Christmas order will be placed on December 3rd.

We have some oils in stock and we can order anything on the doTERRA list.

Give these recipes a try using essential oils. You'll create flavorful dishes in a new way.

Here's to your health! Happy Cooking!

Lori


Coal Creek Physical Therapy 

LOUISVILLE, COLORADO | BOULDER, COLORADO

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