Chilled Avo and Cucumber Soup

Try this soup for a cool, creamy, savory treat.

I love this recipe because it’s so easy and delicious. If you want a quick snack or addition to a meal that’s high in protein and healthy fats, but is also soothing to the digestion (thank you cucumber!), then give this a try. If you’re not a fan of dairy, then just double the avo and omit the yogurt.

Bon appetít!

Ingredients:

1 English cucumber, peeled and diced ( *optional: 1/4 cup reserved for garnish)
1 avocado, pitted, peeled, and diced (*optional: 1/4 cup reserved for garnish)
1/2 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
1/4 cup coarsely chopped fresh cilantro, plus sprigs for garnish
1 cup plain Greek yogurt
1 cup cold water or broth
1 1/2 teaspoons coarse salt
1/4 teaspoon freshly ground pepper
1 drop doTERRA lemon essential oil
*Optional: 1 scallion, white and pale-green parts only, coarsely chopped (about 2 tablespoons)
*Optional: 1 jalapeno, seeded and coarsely chopped

Method:

Puree ingredients in a blender.

Divide soup and reserved cucumber and avocado among 4 bowls.

Cover with parchment paper and allow to chill in the fridge for 30 minutes.

Garnish with cilantro sprigs if desired.

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.

Cilantro: Cilantro is a powerful cleansing agent which helps remove heavy metals and other toxins from the body. It’s also beneficial for the digestive tract due to its production of digestive enzymes, acids, and juices. Its essential oils stimulate peristalsis, relieve gas, and aid with digestion. Cilantro also has anti-inflammatory and anti-bacterial properties, and helps to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind. See here for more health benefits and nutritional info.

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

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

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

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

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

Click here to learn more about doTERRA Essential Oils.

Roasted Cauliflower and Apple Bisque

Enjoy this warm soup during the winter months, or serve chilled in the summer!

January is a lovely time to give your digestion a rest from heavy foods. Pureed soups and bisques are the answer! They allow you to feel warm and nourished without feeling like a lead weight in your tummy. This is a nice recipe because it includes cauliflower, one of the shining stars of the cruciferous vegetable family. It’s a gentle detoxifier, is packed with antioxidants, and is anti-inflammatory. Sooooo, eat it. A lot.

Cheers to a happy belly and a happy body!

Ingredients:

1 Head cauliflower, chopped into florets
1-2 Apples, (I like honeycrisps or pink ladies) cored and sliced
1 Onion, de-skinned and chopped into eighths
2-ish cloves garlic, peeled
Salt and ground pepper to taste
3 tablespoons extra virgin olive oil
4-6 cups chicken or vegetable stock
1-2 drops doTERRA ginger essential oil
Sprinkle of ground nutmeg to garnish
*Optional: truffle oil or sour cream (NOT BOTH!) to garnish

Method:

Preheat the oven to 425 degrees Fahrenheit.

Place cauliflower, apples, ginger, and garlic in roasting pan and toss with salt, pepper, and oil, and toss to coat.

Roast for 30-40 minutes, tossing the vegetables about half way through, until the cauliflower is lightly browned and the onion is tender.

Transfer the veggies to a blender and add the stock. Add the ginger oil. Blend until creamy.

Transfer contents of the blender to a soup pan (or stock pot) to gently reheat the puree.

Add a little salt and pepper to taste and serve with a touch of ground nutmeg.

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.

Cauliflower: Holy antioxidants! Need a gentle cleanse, this is your veggie. Cauliflower, a member of the cruciferous vegetable family, is full of cancer-fighting antioxidants such as vitamin C, vitamin K, and manganese, as well as phytonutrients such as beta-carotene, beta-cryptoxanthin, and quercetin (think cell detox and protection!). See here for more nutritional information and health benefits.

Garlic: Garlic has long been touted as a health promoting food. It is high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. Garlic is also rich with manganese and is a very good source of vitamins B6 and C, as well as selenium. This “stinky rose” also protects our blood vessels from inflammatory and oxidative stress, but its other health benefits abound. See here for nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

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

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

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

Click here to learn more about doTERRA Essential Oils.

Homemade Coconut Milk (and Bonus Eggnog Recipe!)

Coconut milk is an excellent base for smoothies, chai, puddings, soups, and tons of other dishes and drinks.

I’ve been a smidge obsessed with coconut products of late (see below for “benefits” of this lovely “nut). After spending way too much money on canned coconut milk, and trying to figure out how to avoid canned foods (BPA, a pretty icky, hormone-disrupting toxin found in the lining of most cans is worth avoiding when possible. Check this out if you’d like to learn more), I realized that it would be extremely easy, healthful, and cost effective to make my own.

For those avoiding dairy and nuts, this is a lovely milk replacement, and can be used in any recipe that calls for milk. Hope you enjoy!

Ingredients:

1 1/2-2 cups shredded, unsweetened coconut
4 cups water
Pinch sea salt

Other optional ingredients:
1 teaspoon vanilla extract, 1-2 pitted medjool dates
1 cup of berries of your choice
1 teaspoon honey and some spices like cardamom, nutmeg, or turmeric
1 teaspoon honey and a drop of your favorite doTERRA essential oil such as wild orange, peppermint, cinnamon, black pepper, etc.

Method:

Place all ingredients in a high speed blender.

Begin blending on low speed, then switch to high speed. Blend for at least two minutes, or until the milk is creamy.

Use cheesecloth, a nut milk bag, or a strainer to strain (collecting the pulp for future use) into a large jar.

Keep the coconut milk in the fridge for up to 4 days for best flavor and texture.

*Note: it could separate, so just shake it up before use for the best flavor and texture.

*Note: You can also heat the water (not boil!) before blending to help release the creaminess of the coconut. Try it both ways and see if you can taste/feel a difference.

*Note: You can use the reserved coconut pulp for all kinds of recipes, including smoothies, puddings, pancakes, soups, sauces, etc. Try adding it to this Blueberry Chia Pudding recipe.

To Make Raw and Dairy Free Eggnog:

Ingredients:

2 cups coconut milk

1 teaspoon organic vanilla extract

4 egg yolks (pastured farm-fresh eggs preferred)

2-4 tablespoons maple syrup

1 teaspoon ground cinnamon or 1 drop doTERRA cinnamon oil

1 teaspoon ground nutmeg (freshly grated, if ya got it)

1/8 teaspoon ground allspice

Method:

Combine all ingredients in a blender or food processor.

Process on high speed for 2 minutes until egg yolks are fully incorporated.

Serve chilled. (If you are a partaker of “spirits,” add a splash of spiced rum or bourbon.)

Add some freshly grated nutmeg on top, and voilá! Holiday cheer in a cup!

Benefits:

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.

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

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

Click here to learn more about doTERRA Essential Oils.

Black Bean and Squash Chile

Have a Halloween party coming up? Use pumpkin in this recipe for a festive holiday meal.

Whoever invented the “slow cooker” is my new best pal. Who knew that it was so easy to cook beautiful, homemade meals with very little preparation? I recently discovered the crockpot that had been hiding at the back of our kitchen cupboard. Could it really be so simple as tossing a whole mess of ingredients in the crockpot, turn it on, come back a few hours later to a beautiful dinner? Pretty much.

On days when you don’t have a lot of time to cook, let a slow cooker do the work for you. When you ladle yourself a bowl of hot, yummy goodness, you might wonder why it has taken you so long to clear the cobwebs off this handy kitchen tool. Bon appétit!

Ingredients:

2 tablespoons coconut oil
1 medium onion, chopped
1 medium sweet yellow pepper, chopped
1 garlic clove, minced
2-3 cups cooked black beans, rinsed and drained
1-2 cups cooked winter squash, cubed (pumpkin is orange and delicious, but kabocha or butternut would be yummy too!)
3 stewed, or really ripe, tomatoes, chopped
1-2 cups veggie or chicken broth
2 teaspoons chili powder (Chimayo chile from New Mexico is best in my opinion)
1-1/2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
1/2 teaspoon salt
*Optional: cubed avocado, thinly sliced green onions, chopped cilantro
*Optional: 1 cup ground or cubed turkey, ground buffalo, or chorizo
*Optional 2 drops doTERRA oregano essential oil

Method:

In a large skillet, heat oil over medium-high heat.

Add onion and pepper, and cook and stir until tender. Add garlic; cook 1 minute longer.

Transfer to a 5-qt. slow cooker; stir in the remaining ingredients, except for the essential oil.

Cook, covered, on low 4-5 hours.

If desired, add 1-2 drops doTERRA oregano essential oil to the whole batch before serving.

Garnish with avocado, cilantro, and/or green onions.

Benefits:

Black Beans: These magical legumes are touted for their abundant protein and fiber content, but are also packed with antioxidant and anti-inflammatory phytonutrients such as folate, tryptophan, and manganese. Great for gut, heart, and overall health. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality. See here for more health benefits and nutritional information.

Bell Peppers: NOTE! Bell peppers, a member of the nightshade family, are not for everyone. They are on the “dirty dozen” list of pesticide laden produce (when not organic), and have been known to cause inflammation in some people. HOWEVER, they have lots of health benefits too: Sweet bell peppers are high in vitamins C and A, and contain other antioxidants. Don’t cook over high heat or they loose some of their nutritional wallop. See here for more health benefits and nutritional information.

Cilantro: Cilantro is a powerful cleansing agent which helps remove heavy metals and other toxins from the body. It’s also beneficial for the digestive tract due to its production of digestive enzymes, acids, and juices. Its essential oils stimulate peristalsis, relieve gas, and aid with digestion. Cilantro also has anti-inflammatory and anti-bacterial properties, and helps to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind. See here for more health benefits and nutritional info.

Oregano Essential Oil: Oregano is a powerful antibacterial, antifungal, anti-inflammatory, anti-oxidant, anti-parasitic oil. It battles common intestinal, skin and lung infections, while fending off colds and flu. It is also a general nerve tonic. Be BEWARE! A dab will do ya. See here to learn more about doTERRA essential oils.

Pumpkin: This tasty winter squash is packed vitamins A and C, magnesium and potassium, as well as dietary fiber. It’s also contains high amounts of carotenoids, the little nutrients which help to neutralize free-radicals within the body, and is low in calories. See here for more health benefits and nutritional information.

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

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

Click here to learn more about doTERRA Essential Oils.

Add some chorizo, turkey, or buffalo for an added boost of protein and flavor.

Chia Porridge

Warm your belly with this yummy and versatile breakfast porridge.

As the mornings get chillier, our bodies naturally reach for more warming foods. We are naturally inclined to swap the raw green juices for nourishing breakfasts that help us stay sated for longer and keep us warm from the inside out.

This chia porridge recipe was inspired by my very dear friend, Julie. Her recipe differs slightly, but that’s the beauty of this simple recipe. It is completely versatile. Just add a scoop or two of chia seeds to some nearly boiling water. Whisk it every few minutes until it “sets” in a nice porridge-like consistency. Then add whatever else sounds good that morning: ghee, coconut oil, nut or seed butter, fresh berries, dried fruit (like goji berries or apricots), a scoop of protein powder, maca powder, or bee pollen, and perhaps a dash of honey or pure maple syrup if you like it a little sweeter. This delightful bowl of goodness will keep your belly full and happy for hours.

What are your favorite hot cereal add-ins? Enjoy!

Ingredients:

(Serves one, as pictured)

1 1/2-2 cups water
dash of salt
2 scoops organic chia seeds
1 scoop high-quality protein powder
1 tbs. coconut oil
1/2 blueberries
1 drop doTERRA black pepper essential oil
*Endless optional ingredients: walnuts, pecans, sunflower seeds, pepitas, honey, maple syrup, chopped dates, apricots, goji berries, shaved coconut, nut or seed butter, nut or seed milk, cinnamon, nutmeg, cardamom…you get the idea.

Method:

Place water and salt in a saucepan and allow to come to a boil. Turn off heat. Add 2 scoops of chia seeds and whisk together to avoid clumping. Cover and allow to sit while perusing the rest of your ingredients. Three minutes later stir again. Allow the chia seeds to “gel” (should take just a few more minutes). Then add the rest of the ingredients and whisk together again until smooth, creamy, and well-blended. Serve and enjoy!

Benefits:

Black Pepper: Black Pepper essential oil is great for your digestive system. It stimulates salivary glands and secretion of digestive juices meanwhile neutralizing gas formation in the intestinal tract. Also a great cleansing agent! Black pepper oil also increases circulation, reducing inflammation, and provides relief for arthritis and other muscle and joint discomforts. Great for athletes! See here for more.

Blueberries: These berries should get their own cape. They are a superfood, packed with antioxidants that can help prevent cancer, meanwhile protecting your nervous system and brain health. They’re rich with manganese, and Vitamins K and C, and are also a good source of dietary fiber. See here for more health benefits and nutritional info.

Chia Seeds: “Chia” is the Mayan word for strength. Once an important energy source for Mayans, Incas and other ancient cultures, they are now favored by athletes and birthing mothers for their strength and energy enhancing properties. They are a great source of omega-3 acids, calcium, protein, fiber and potassium. Plus they’re low in cholesterol and sodium. See here for more health benefits and nutritional information.

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

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

Click here to learn more about doTERRA Essential Oils.

Borscht

Beets. It’s what’s for dinner.

There’s something so magical about this dish. Maybe it’s the rich-magenta hue, or the smooth and creamy texture. Whatever it is, I’ve enjoyed this dish since infanthood and wanted to share it with you. There are lots of variations. Some like it chunky, others like it puréed. I prefer the latter. Serve it warm or cold, by itself or topped with a drizzle of créme fraîche, truffle oil, or snipped chives. You really can’t go wrong with this velvety soup. Bon appétit.

Ingredients:

6 medium sized beets, skinned, roasted and chopped
1 medium sized onion, chopped
2 medium carrots, skinned and shaved (using a potato peeler)
4 cups chicken, beef, or veggie broth
*1 can kidney beans (optional)
A splash of cooking sherry
4 tbs. nutritional yeast (optional, but lends to the creaminess)
2 bay leaves
Juice of 1/2 a lemon
Salt and pepper to taste
1-2 tbs. coconut oil for sautéeing
1 drop doTERRA lemon oil
*1 drop doTERRA dill oil (optional)

Method:

Heat up a medium stock pot over a medium flame.

Melt coconut oil and add the chopped until. Sautée until lightly browned and aromatic.

Add the shaved carrots, beet, and beans (optional).

Sautée together until the flavors have cross-mojinated. (About 3-5 minutes)

Add the broth and the bay leaves. Cover and bring to a gentle simmer.

Allow to simmer for 15-20 minutes. Remove the bay leaves.

Place in the blender (may have to blend in batches) with the nutritional yeast, sherry, lemon juice, and essential oils.

Salt and pepper to taste.

Serve warm or chilled. Serve as is, or top with créme fraîche, a dollop of Greek yogurt, fresh herbs, or a swirl of truffle oil.

Benefits:

Beet: A great source of phytonutrients called betalains, which provide antioxidant, anti-inflammatory, and detoxification support. They are also an excellent source of folate, which is a crucial nutrient especially for those who are (or are looking to get) pregnant. They are also very high in manganese and fiber. These root veggies contain nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. See here for more health benefits and nutritional information (raw) (cooked).

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.

Dill Essential Oil: Dill is a powerful anti-bacterial, antioxidant, antiseptic, anti-spasmodic, carminative(prevents gas and fermentation in stomach and intestinal tract), and digestive aid. See here to learn more about doTerra essential oils.

Kidney Beans: These legumes are packed with fiber, folate, and tryptophan. They also abound with a special trace mineral called molybdenum, which helps combat sulfites (a food preservative commonly found in wine, and foods found in salad bars). They are also an excellent source of protein, and minerals such as manganese, iron, and copper. See here for more health benefits and nutritional info.

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

Nutritional Yeast: Nutritional yeast is a staple source of protein, particularly for vegans and vegetarians. It is one of the few non-animal sources of B-12, is rich in folic acid and other nutrients and amino acids. Nutritional yeast is free of the Candida Albicans strain, making it safe for those concerned with candida. See here for more health benefits and nutritional information.

Onion:  Like garlic, onions are high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

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

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

Click here to learn more about doTerra Essential Oils.

Upgraded Greens Smoothie

Start the day with a warm, savory green soup and stay sated and focused for hours!

This recipe was inspired by the Bulletproofexec.com.

Green soup for breakfast? Really? Yes. I’ve been experimenting with this recipe for the last few days now, and have decided that I like green soup for breakfast. I’ve long sipped green juices for breakfast or as a snack, and have never felt sated. But this recipe has completely changed my breakfast regimen. Gently steaming the greens (kale, chard, spinach, arugula) before blending ads new flavor and texture dimension to the average “green juice.” And by preparing the greens with some healthy fat (like ghee, grassfed butter, extra virgin olive or coconut oil), and some Vitamin C (lemon or lime juice, or apple cider vinegar) you’ll unlock the veggies’ nutrients, making them much more bio-available…Not to mention they taste amazing.

And meanwhile, the “heated” debate continues about whether it is important or not to lightly cook your kale (and other vegetables) before consuming them. From an Ayurvedic standpoint, yes. Lightly cooking your vegetables helps with their digestibility, so our bodies can access the nutrients more effectively. And I won’t bore you with fancy words like “oxalates” and “goitrogens.” But check this out if you are interested in getting the scoop on kale, and why it, and other greens, are extremely powerful, nutritionally dense foods that we should all be enjoying with great frequency, and how to prepare them for the best nutritional benefit.

Without further ado, here’s the recipe. Get creative. Add some fresh or dried herbs to the mix and prepare to enjoy your green juicy breakfast soup.
Bon apetít!

Ingredients:

1 bunch of steamed dinosaur kale, or your leafy green of choice
1-2 tbs. grass-fed butter or ghee
1 tsp Himalayan salt
1-4 tsp. apple cider vinegar, or lemon or lime juice
Herbs of choice (oregano, cilantro, basil, rosemary)
1 drop doTERRA lemon or lime essential oil

Method:

Steam kale with about a cup or so of water until cooked (about 5-7 minutes).

Drain water. Add up to 1 cup of fresh hot water. (Can ad more later if you like a thinner consistency.)

Blend greens with salt, herbs, vinegar, essential oil, and ghee until it’s reached a rich and creamy consistency.

Pour into a heat-resistant glass or jar and enjoy!

 Benefits:

Ghee: A favorite among Ayurvedic practitioners, said to help cure ailments from tight muscles to memory loss. Ghee is essentially clarified butter that has been separated from the milk solids and saturated fats. I highly recommend replacing your regular butter with this. Read up on the health benefits and nutritional information.

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 anticancer, antidepressant, antifungal, antiviral, antiseptic, and antioxidant. It is refreshing and invigorating, had can be used to help lower blood pressure, improve memory, ease sore throats and anxiety, help dissolve cellulite, boost energy, calm digestive problems, cleanse the lymphatic system, and promote a sense of well-being. See here to learn more about doTerra essential oils.

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

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

Click here to learn more about doTerra Essential Oils.

Spicy Sweet Potato Lemongrass Bisque

Try drizzling the bisque with coconut milk to create individualized designs on the soup’s surface. This heart happened by accident, so I had to share. 🙂

Inspired by food.com

The temperatures have been delving well into the negative digits where I live, so on days and nights like that the only way to get warm is from the inside out. And thus, this bisque was born. Sweet potatoes pack a nutritional wallop as they contain more beta carotene than most of their orange-hued counterparts. They’re also rich in vitamins A, B6, and C, as well as the mineral manganese, which promotes healthy bone structure and metabolism, absorption of calcium, proper functioning of thyroid and sex hormones, regulation of blood sugar levels, and the metabolism of fats and carbohydrates. Think thin!

This soup is warm, sweet, and spicy, and has that unmistakable aromatic flavor of lemongrass. Lemongrass essential oil is known for its antibacterial, anticancer, antidepressant, antiseptic, anti-inflammatory effects, and is great for the digestive system.

Sweet potato and lemongrass essential oil are a powerful duo which fight back against internal inflammation while promoting healthy tissue regeneration, so grab a spoon and enjoy!

Ingredients:

3 tablespoons olive oil

1 large onion, diced

2 inches piece gingerroot, peeled and minced

1 jalapeño pepper, deseeded and minced

4 garlic cloves, minced (I just smash it with the broad side of a knife or use a garlic press)

3 lbs. sweet potatoes, peeled and cut into 1/2 inch slices

6 cups vegetable broth (this makes a thick soup, use 7 cups if you like it thinner)

2 stalks lemongrass, outer dry leaves removed and bulb-like base crushed (again, the broad side of a knife works wonderfully here)

7 ounces coconut milk

salt & freshly ground black pepper

1-2 drops lemongrass essential oil

Method:

In large, heavy soup pot, heat the oil medium-hot and sauté the onion until translucent, about 5 minutes.

Add the ginger, jalapeno, and garlic and sauté 2 minutes-ish more.

Add the sweet potatoes and broth. It should be just enough broth to cover the sweet potatoes.

Tie the lemongrass stalks together with string and put the bulb/base ends into the soup.

Bring the liquid to a boil, reduce heat and let simmer until the potatoes break apart, about 15 minutes. Remove from heat.

Discard the lemongrass stalks. Puree the soup (using an immersion blender or in batches in your blender) and return to pot.

*Optional for Fussy Diners: Strain the soup through a fine sieve (I omitted this step).

Stir in the coconut milk and 1-2 drops lemongrass essential oil. Season with salt and pepper. Garnish with a drizzle of coconut milk for pretty. Serve and enjoy!

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

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

Click here to learn more about doTerra Essential Oils.

Benefits:

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.

Lemongrass Essential Oil: Lemongrass essential Oil is a powerful analgesic, anti-fungal, anti-inflammatory, antioxidant, anti-parasitic, antiseptic, astringent and sedative. It can be used to relieve stress. Its sweet, citrus scent is excellent to help restore and balance the emotions and boosting mental acuity. See here for more information 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.

Onion:  Like garlic, onions are high in sulfur (and while that might make us a little, ahem, stinky, this may be an important part of a our otherwise sulfur-deficient diets. They are a very good source of vitamins B6 and C, fiber, and manganese. They help protect our blood, bone, and connective tissue. See here for other health benefits and nutritional info. Please note: due to its rajastic nature, garlic and onions are NOT part of the traditional Saatvic diet.

Yams/Sweet Potatoes: A great source of Vitamin B-6, potassium (a mineral that helps to control blood pressure), and manganese. According to Chinese herbal medicine, yams also support kidney function and the female endocrine system. The yam’s composition of complex carbohydrates and fiber make them a great food for maintaining steady blood sugar while helping you feel fuller for longer. See here for more health benefits and nutritional information.

Naked Butternut Squash Bisque

This simple squash soup has 5 ingredients, including salt and pepper, and yet bursts with flavor. Like a velvety warm hug in a bowl.

Ingredients

1 medium to large butternut squash

1 small potato (this is what makes it so creamy and smooth!)

3-4 cups organic vegetable broth

1-2 tablespoons olive oil for roasting

Salt and pepper to taste

*Optional: 1-inch piece ginger root, peeled

*Optional: dried powdered nutmeg, or fresh or dried sage, or creme fraiche for garnish

*NOTE: can be made with just about any type of winter squash such as kabocha, acorn, etc.

Method:

Preheat oven to 400 F. Carefully cut the squash and potato in half and drizzle and toss with 2 tablespoons oil, sea salt, and pepper.

Place in a roasting pan (with the optional ginger) and cover with foil. Roast them under foil for 30 minutes, then toss and continue to roast them uncovered until tender and golden brown, for 20-ish more minutes.

When cooked, allow to cool slightly and peel off and discard the skins. Place all the ingredients into a blender and puree mixture until smooth.

*NOTE: Start with 3 cups of broth, and add more broth until you’ve reached the desired consistency.

Pour into a soup pot and bring to a nice simmer until steaming hot.

Season to taste with salt and pepper, serve and enjoy!

Benefits:

Butternut Squash: This nutrient rich beauty is low in fat and high in fiber which makes ideal for any heart-healthy menu. Butternut squash is also an excellent source of potassium, Vitamin B6, Vitamin C, and folate. It’s rich orange hue tells that it is also packed with an important carotenoid, beta-carotene. 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.

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.

Potatoes: Potatoes come in a bunch of varieties and are a good source of Vitamin B6, Vitamin C, copper, potassium, manganese, and dietary fiber. When prepared properly (read: NOT french fries or potato chips) they can help protect against cardiovascular disease, respiratory problems and certain cancers. See here for additional health benefits and nutritional info.

Kitchari Kitcharee Kitchadee

This dish is as versatile as it is nourishing. Experiment with seasonal vegetables and various seasonings to tailor it to your dosha and taste preferences.

Kitchari is a deeply nourishing and cleansing porridge that has been a staple comfort food in India for thousands of years. Ayurvedic practitioners tout this magical dish as an ideal meal to help those in need of purification and healing. Kitchari is very easy to digest, and thus allows the body to devote its energy to healing and detoxifying. It is also thought to balance any dosha, or bodily constitution. Don’t know what your dosha is? Take this quiz and find out!

Traditionally, kitchari is made from mung dal and basmati rice, but this version uses quinoa and red lentils instead. It is equally as nutritious and delicious. This dish can be made as a meal any day of the week, but if you are more interested in partaking of a kitchari cleanse, talk to your local ayurvedic practitioner or see here for some ideas.

Ingredients

1 cup quinoa (or basmati rice)

2 cups red lentils (or split yellow mung dal split yellow)

7 cups-ish water

2 tbs. ghee

2 tsp. cumin seeds or powder

2 tsp. turmeric powder

2 tsp. coriander powder

Pinch salt

Chopped fresh cilantro to taste

Seasonal, organic veggies such as butternut squash, sweet potato, cauliflower, greens, zucchini, etc.

Optional (and tougher to find) Ingredients

1 pinch Asafoetida (Hing)

2 tsp. fennel powder

3 tsp. Mmustard seeds

Method

Heat large soup pot and melt in ghee.

Sauté seeds and spices in the ghee for 1-2 minutes.

And quinoa and lentils and stir to mix.

Add water, bring to boil, then simmer for 30 minutes or so.

In the meantime, prepare your veggies, and be sure to cut them into smallish pieces.

Add veggies to the pot. Stir to mix, adding extra water if required. Bring back to boil, then simmer for 20 minutes or until all ingredients are fully cooked.

Serve into a bowl and salt to taste, then garnish with chopped cilantro.

*NOTE: For a more filling meal, accompany with a ripe slice of avocado.