Fennel-licious Green Juice

 

This is my favorite green juice to date. A little sweet, a lot healthy, and a lot delicious. Enjoy!

Ingredients:

1/2 bulb fennel, quarted
3 celery sticks
2 romaine lettuce leaves
1/2 pear, cored and quartered
1/2 grapefruit, peeled
1/2 lime, peeled
1 few sprigs fresh thyme
1 drop doTERRA grapefruit essential oil

Method:

Place all ingredients but essential oil in your juicer. Juice. Place in a glass jar (with a lid) add your essential oil. Shake it up to mix it all together. Sip to your heart’s content!

Or, place all ingredients in your high-powered juicer. Add 1 cup filtered water. Blend to smithereens. Strain over a glass. Enjoy!

Benefits:

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

Fennel: In addition to its abounding phytonutrients, fennel bulb is an excellent source of vitamin C, fiber, folate, and potassium. It also has a unique licorice-like flavor and a ton of crisp crunch. See here for more health benefits and nutritional information.

Grapefruit: This citrus fruit is packed with Vitamins C and A. The pink varieties are an excellent source of the phytonutrient, lycopene, which has been touted for its ability to battle cancer-causing free radicals. Grapefruits also contain phytonutrients called “limonoids” which help inhibit tumor formation and growth. See here for more health benefits and nutritional information.

Grapefruit Essential Oil: This citrus oil boosts digestion and helps to clear the lymphatic system, while flushing the body of excess fluids. It is also beneficial for treating aging or loose skin. It is mood balancing and uplifting to the mind, and may help to relieve anxiety. See here to learn more about doTERRA essential oils.

Lettuce: Salad greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Pear: This lovely-shaped fruit abounds with copper, Vitamin C, Vitamin K, and other cancer fighting phytonutrients. They are also extremely high in fiber and are considered to be easily digestible, so cane be great for gut health. See here for more health benefits and nutritional info.

Romaine Lettuce: Lettuce greens abound with vitamins A and C, beta-carotene, calcium, folate, fiber, and other phytonutrients. Make sure to rinse them thoroughly before eating. See here for more health benefits and safe handling instructions and nutritional information.

 

 

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.

Warm Pickled Beet Salad with Goat Feta

Cleanse your blood and please your palate with this tasty pickled beet salad!

This recipe was inspired by A Thought For Food.

February marks the last bit of winter. In Ayurveda it is “kapha” season, which means that our digestion and our bodies might feel sluggish. It’s an important time to start to boost our metabolism of fat in preparation for spring cleansing. So in order to assist our gall bladders and livers rev up their fat-busting super powers, we should favor natural cleansers such as vinegar, lemons, beets, kale, and beans.

Beware of too much dairy this time of year, as it can keep our systems slow and sludgy. If you’re going to partake, then try to include goat dairy, as it is generally easier on the digestion than most cow dairy.

In terms of seasonal eats, there’s not much growing outside in February, so it’s nice to have stocked up on some canned or pickled items (I just learned how to make pickled beets in November…Thanks Tamlin!). And folks who are fortunate enough to have a greenhouse or cold frame might have some greens growing. So thus was born this warm pickled beet salad with arugula and goat feta. Feel free to add whatever kinds of herbs to your vinaigrette that sound tasty. I personally liked the basil/mint combo, but get creative and enjoy!

Tamlin and me, having a domestic goddess day in our frilly aprons. She taught me how to can beets. So fun!

Ingredients:

1 Pint jar of pickled beets (or you can just roast or boil 4 beets that have been trimmed, peeled, and sliced into rounds)
1/4 Cup extra virgin olive oil
2 Tablespoons ghee
3 Tablespoons red wine vinegar
1 Clove garlic, minced
1/2 Teaspoon ground allspice
Salt and pepper
1/2 Drop doTERRA basil essential oil
1/4 Cup chopped mint, or 2 tablespoons dried mint
1/4 Cup chopped basil, or 2 tablespoons dried basil
1 Small red onion, thinly sliced into rounds
4-6 Cups arugula (you can use spinach or watercress in its place too…)
1 Cup goat feta cheese, crumbled

Method:

Drain the pickled beets. (If using fresh beets, roast or boil them to your liking, skin, and slice them into rounds, and allow them to cool a bit.)

In a small bowl whisk together olive oil, vinegar, garlic, allspice, salt and pepper to taste, the mint, the basil. Then dip a toothpick in the doTERRA basil oil and stir it into the mixture.

Heat a medium saute pan over medium heat, add the ghee, and the onions. Allow the onions to brown, then add the pickled beets. Saute them together for a few minutes until sufficiently warmed. Add a bit of the dressing mixture into the pan to coat the beets and onions.

Toss the arugula in remaining dressing. Put it into serving bowls (2 for a meal-sized salad, 4 for an app-sized salad), then adorn each bowl with a bit of the beet onion mixture.

Crumble some goat feta atop each one. Serve and enjoy!

Benefits:

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

Basil: Basil contains flavanoids called orientin and vicenin, which protect us at a cellular level. It also has anti-bacterial and anti-inflammatory properties. Basil is also high in vitamin K, so is great for our blood health. See here for more health benefits and nutritional information.

Basil Essential Oil: Basil has powerful anti-infectious, antibacterial, anti-inflammatory, antispasmodic, antioxidant, and antiviral properties. It can be used to boost alertness and concentration, ease anxiety, nervous depression, headaches, mental fatigue, and insomnia. See here to learn more about doTerra essential oils.

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).

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.

Peppermint: Peppermint is a good source of vitamins C and A, as well as manganese and copper. It is also great for the digestion and has antimicrobial properties. See here for more health benefits.

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.

Cauliflower Rice

Avoiding grains? Looking for a less-carby starch? Cauliflower rice is the answer!

My nephew came to visit this week, so this photo is a beautiful illustration of creativity in the kitchen. We were trying to think of a grain-free starch to go with our lemon chicken and this came immediately to mind. For those who are sensitive to grains, gluten, or who are just trying to pack in an extra serving of vegetables, this a delicious and totally versatile recipe.

Cauliflower is a total shining star of the nutritional realm. It is packed with anti-oxidants, and is anti-inflammatory, great for your gut (lots of fiber!), and your heart. What’s more is it will please even the pickiest palates. Delicious by itself, or served up with any dish that would otherwise call for rice. Bon appétit!

Ingredients:

1 small head of organic cauliflower, chopped into florets
1 small onion, chopped finely in a food processor
1-2 tablespoons of coconut oil
Salt and pepper

Method:

Put florets into a Cuisinart food processor (or use a knife) and pulse (or chop) them into a teeny, rice-like consistency.

Saute the onions in coconut oil over medium heat until translucent.

Mix in the cauliflower and stir until well-combined.

Season with salt and pepper.

Saute the mixture for 5-10 minutes until softened and/or lightly browned.

Adorn with any other seasonings you like, serve and enjoy! Goes great with any type of protein, or as a base for curries, or any other dish that would otherwise call for rice.

Benefits:

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.

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.

Coconut Turmeric Latte

Curl up with a mug of this spicy creamy goodness and stay well through the winter.

This recipe was inspired by my friend Julie and from Mark’s Daily Apple.

The first snow has fallen on this beautiful Sunday morning, and I am inspired to stay warm and well for the upcoming holidays. The spice turmeric, commonly used in India to aid in congestion, digestion, and skin issues, is one of the magic ingredients in this immunity building elixir.

Adjust the spices to your taste. Sip a cup to bolster your health. This recipe makes enough for one.

Ingredients:

1 cup coconut milk (or almond or full fat organic cow’s milk)

1/2 teaspoon turmeric

1 drop doTERRA ginger essential oil ( or 1/2-inch wide round slice of ginger root, peeled and finely chopped)

Dash of cayenne pepper

Dash sea salt

1/2 – 1 teaspoon honey or other sweetener

*Optional additions: a dash of cinnamon, cardamom, or black pepper

Method:

Gently warm the milk on the stove.

Combine the remaining ingredients in a mug.

Drizzle a tablespoon of the warmed milk into the mug and whisk until the liquid is smooth with no lumps.

Add the rest of the milk and mix well. I like to use my frother or a small whisk and whisk until it gets frothy.

(If using ginger root you can leave the pieces in the tea, or strain them out before drinking.)

Sip and enjoy!

“The Sweeper” Green Juice

Overindulgence have you feelin a little sluggish? Clean your bod with this green juice.

I normally wouldn’t encourage drinking raw vegetable juice during the chilly autumnal and winter months. The science of Ayurveda says that’s a major no-no. BUT there’s nothing to cleanse the system quite like a green drink when your body is inundated with an influx of holiday food (yes, please, I’d like another glass of egg nog with my fruit cake). Try this elixir for breakfast the morning after a massive meal (or successive massive meals). Or better yet, see if you can not over stuff yourself in the first place!

Ingredients:

1 cup purified water
1/2 organic cucumber, peeled
2 celery stalks, de-stringed
1/2 lime, peel removed
1 handful fresh cilantro
1 drop doTERRA lemon, lime, or grapefruit essential oil
*OPTIONAL: If you need to sweeten this just to get it down your gullet, add 1/2 an apple

Method:

Place all ingredients in your high-powered blender and blend to smithereens.
Pour contents into a glass, garnish with a celery stick and enjoy!

Benefits:

Celery: Celery is jam-packed with vitamins K and C, beta-carotene, and manganese. But also contains phytonutrients that are shown to have anti-inflammatory benefits and protect the digestive tract. See here for more health benefits and nutritional information.

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.

Ginger: Ginger is very effective in alleviating symptoms of gastrointestinal distress such as gas, bloating, motion sickness, and morning sickness. See here for more health benefits and nutritional information.

Lemon 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.

Lime: Limes are vitamin C powerhouses. Great for immunity, vitamin C can also be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. See here for more health benefits and nutritional info.

Cinnamon Cherry Chocolate Almond Bark

This spicy sweet chocolate bark can be made in bulk and makes a great gift.

It’s almost holiday party time, so it’s best to arm yourself with some chocolate. (Seems like perfectly reasonable logic to me…right?) Need to make dessert in a pinch? Chocolate bark is super simple and fast. It takes about 10 minutes to assemble, and can cool in the fridge (or outdoors, now that it’s chilly enough) in about 20 minutes. I like this recipe because of it’s spicy, sweet, savory-ness. And the tart cherries add a nice textural and flavor dimension too. Enjoy!

Ingredients:

1 bar of organic, fair trade, chocolate (preferably 70-80% cacao)
1/2 cup toasted almonds, roughly chopped
1/2 cup dried tart cherries, roughly chopped
1-2 drops doTERRA cinnamon essential oil
1 pinch chile powder (New Mexico Chimayo is my favorite!)
1 pinch ground cinnamon powder

Method:

Line a 9×13 baking sheet with wax paper.

Heat a small saucepan over low heat. Place chocolate peices in the pan and melt slowly, constantly stirring to ensure even melting.

When chocolate is completely melted and smooth, turn off the burner (about 2-3 minutes).

Add the drop or two of cinnamon essential oil and stir until well-blended. Mix in the nuts, cherries, and a teeny pinch of chile powder.

Immediately pour onto prepared baking sheet. With flexible rubber spatula spread into an 8×10 rectangle about 1/4 inch-ish thick.

Sprinkle with powdered cinnamon and another teeny sprinkle of chile powder.

Refrigerate (or put outside if the weather is cool enough) and chill until firm (about 20-30 minutes)

*Refrigerate up to 5 days (if it last that long…which it won’t).

Benefits:

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Cacao (Chocolate): Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Chile: Ah, the beloved chile. A sacred plant where I come from (New Mexico), this pungent pepper has a myriad of health benefits. The phytonutrients found in chile can fight inflammation, clear congestion, boost your metabolism and immunity, while balancing your blood sugar. See here for more health benefits and nutritional information.

Cinnamon Oil: Cinnamon essential oil helps to boost metabolism and digestive health. It is also a powerful antioxidant, helps support immunity, enhance circulation, strengthen libido and elevate mood. 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.

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.

Mexican Chocolate Ice Box Tart

Impress your guests with this easy chocolate tart.

Inspired by Dr. Andrew Weil’s recipe for the chocolate ice box tart from his beautiful cookbook True Food.

Looking for a way to include “healthy” fats into your diet? Well, look no further. This is my most favorite homemade chocolatey dessert of all time. A dab will do ya, as it is pretty much entirely comprised of fat. And while the jury is still out on whether coconut oil is as miraculous as many claim it to be (I think it’s just fine in small to medium-sized doses), it makes for a truly delectable dessert.

This chilled confection is actually warming due to the alchemy of the spices usually found in Mexican hot chocolate. May you enjoy this sweet treat as much as my husband, dinner guests, and I did! Plus it’s great to send leftovers home with party goers, or snag a bite for breakfast the next morning! The cocoa contains plenty of caffeine, and coconut oil is known to provide sustained energy. Enjoy!

Ingredients:

1 cup unsweetened shredded coconut
3/4 cups ground almonds
1 1/3 cup organic fair trade cocoa powder, divided
1/3 cup local honey, divided
1 1/3 cup coconut oil, divided
1/2 cup almond butter
1 pinch sea salt
1 pinch cinnamon
1 pinch cardammom
1 pinch powdered ginger
1-2 drops doTERRA cinnamon essential oil

Method

In a bowl, mix together the shredded coconut, almonds, 1/3 cup of the cocoa, 3 tablespoons of the honey, and 1/3 cup of the coconut oil.

Mix until well-combined to make the crust.

Press this mixture into the bottom and along the sides of a 11X7X2 inch sheet pan, or into a pie plate (for thicker pieces).

Allow to chill for 30 minutes.

Add the remaining ingredients to a food processor and blend until smooth, stopping to scrape the sides of the bowl.

Pour the filling into the chilled tart shell, and allow to chill for 2 more hours (or until firm).

Cover and refrigerate any leftovers for up to 3 days.

Benefits

Almonds: Almonds are a Supernut. High in monounsaturated fats (associated with reduced risk of heart disease), almonds contain high amounts of vitamin E, magnesium, and potassium. They are also high in protein, which makes them an ideal snack. See here for more health benefits and nutritional information. Many suggest that soaking nuts (and grains, legumes, and seeds) before consuming them enhances their nutritional quality.

Cacao: Organic cacao is a legit superfood. It abounds with Vitamin A, C, and E, and a plethora of B vitamins, as well as, magnesium, copper, calcium, manganese, zinc, sulphur, iron, chromium, phosphorus, and Omega 6 fatty acids. It is also high in protein and fiber. Move over spinach! See here for more health benefits and nutritional information.

Cardamom: This spice is an excellent source of iron and manganese, making it a rock star for blood and cellular regeneration. It also contains significant amounts of riboflavin, niacin, vitamin C, and can be used as an anti-spasmodic and digestive aid. Great for the belly AND the heart. See here for more health benefits and nutritional info.

Cinnamon: Cinnamon has long been used as a medicine. It’s a good source of manganese and calcium. It also has anti-inflammatory properties and helps to lessen unwanted blood clotting. It also has strong anti-microbial properties and help control blood sugar. The list of the powerful spice’s benefits continue, so see here for more health benefits and nutritional information.

Cinnamon Oil: Cinnamon essential oil helps to boost metabolism and digestive health. It is also a powerful antioxidant, helps support immunity, enhance circulation, strengthen libido and elevate mood. See here to learn more about doTERRA essential oils.

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.

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.

Honey: Often called “Nature’s sweetener,” local, raw, honey is a great way to add sweetness to your life. Raw honey is packed with vitamins and minerals and offers anti-bacterial and and anti-viral properties. But according to the Ayurvedic tradition, don’t cook honey. Adding significant heat to honey both strips it of its vitamins, minerals, and enzymes while creating cellular toxicity. So add it to your cool dishes, or to warmer dishes AFTER they have finished cooking. See here for more health benefits and nutritional info.

*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.