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  • Easy Homemade Sauerkraut

    This is so easy, economical, and way healthy than your store shelf variety because it is NOT processed or cooked. It’s just fermented so full of vitamins, minerals, enzymes and probiotics!

    Homemade Sauerkraut

    Makes 1 to 1 1/2 quarts

    Ingredients:

    • 1 medium head green cabbage washed
    • 1 1/2 tablespoons sea salt
    • 1 tablespoons caraway seeds (optional, for flavor)
    • 2 quart wide-mouth canning jar or equivalent 
    • Smaller jar that fits inside the larger canning jar
    • Clean stones, marbles, or other weights for weighing the smaller jar

    Directions:

    • Slice the cabbage: Discard the wilted, limp outer leaves of the cabbage but keep one good leaf.
    • Use food processor or Spiralizer  to cut into thin ribbons.  SpiralizerOR cut the cabbage into quarters and trim out the core. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.
    • cabbage in bowlPlace the cabbage to a big mixing bowl and sprinkle the salt over top. Begin working the salt into the cabbage by massaging and squeezing the cabbage with your hands. At first, it may not watery cabbage
      seem like enough salt, but gradually, the cabbage will become watery and limp — more like coleslaw than raw cabbage. It will take 5 – 10 minutes. If you’d like to flavor your sauerkraut with caraway seeds, mix them in now.
    • Pack the cabbage into the jar. Periodically, press down the cabbage in the jar with your fist. Pour
      any liquid released by the cabbage while you were massaging it in the bowl into the jar.
    • Fold up the larger outer leave you saved and place it over the surface of the sliced cabbage. This will help keep the cabbage submerged in its liquid. jar in jar
    • Place the smaller jar into the mouth of the jar on top of the folded leaf. If needed weigh it down with clean stones or marbles. This will help keep the cabbage submerged beneath its liquid.
    • Cover the mouth of the mason jar with the screw on lid.
    • Over the next 24 hours, press down on the cabbage every once in a while with the smaller jar. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.
    • If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of
      salt in 1 cup of water and add enough to submerge the cabbage.
    • Ferment the cabbage for 3 to 10 days. As it’s fermenting, keep the sauerkraut away from direct sunlight and at a cool room temperature — ideally 65°F to 75°F. Check it daily and press it down if the cabbage is floating above the liquid.
    • Smaller batches of sauerkraut will ferment more quickly than larger batches. Start tasting it after 3
      days — when the sauerkraut tastes good to you, remove the weight, screw on the cap, and refrigerate.
    • You can allow the sauerkraut to continue fermenting for 10 days or even longer. There’s no rule for when the sauerkraut is “done” — go by how it tastes to you.
    • While it’s fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a healthy, happy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mold, skim it off immediately and make sure your cabbage is fully submerged.
    • This sauerkraut is a fermented product so it will keep for at 180least two months and often longer as long as it is kept refrigerated. Change up the flavor by adding 2 drops of doTERRA CPTG Essential Oil. I like using Rosemary, Thyme, Cardamon, you get the idea!
       

      We eat our sauerkraut as a side veggie and in sandwiches, wraps, hamburgers, hot dogs of course or just for a snack!

      How do you like yours?

    Kathy

     

    May 12, 2016 • Recipes • Views: 1120

  • Easy Homemade Dill Pickles

    I make my own dill pickles for lots of reasons. They are easy and a lot cheaper but mostly because I want my pickles packed full of all the benefits of fermentation which aren’t in most store bought pickles. So let’s get started!

    Easy Homemade Dill Pickles 

    Makes about 1 quart sized jar    Buy HERE 

    • I clean the produce by filling the clean sink with cool water and about 5 drops of Lemon Essential Oil. I let the produce sit in this for 10-20 minutes. Then  I actually scrub the cucumbers with a vegetable scrubber.
    • Clean all jars and lids and any work surface and equipment jars
    • I use fine grain Himalayan Sea Salt. You can use any salt just make sure it is fine grain!

    Ingredients:

    • cucumbers

    • 2 cloves of garlic

    • 2 sprigs of fresh dill or 1 tsp dried with 1 drop doTERRA Dill Essential Oil

    • ½ tsp coriander seeds

    • ¼ tsp mustard seeds

    • ¼ tsp whole peppercorns

    • 1/8 tsp red pepper flakes

    • 1 ½ – 2 cups of water

    • 1 tablespoon sea salt

    • Also a thick slice of onion to weigh the cucumbers down and keep them submerged in the brine

    Directions:pack in cucumbers

    • Cut cucumbers into your desired size.

      (Keep in mind that sliced cucumbers will ferment faster than whole cucumbers).

    • spices on top  Pack your cucumber slices into your jar tightly!

    • Add the spices on top.

    • Mix the water and sea salt together until the salt is dissolved.  salt water

    • Pour your water/salt over the pickles. Leaving about an inch of space between the water and the top of the jar.

    • onion on top pickles All the cucumbers must be submerged in the water so add a big chunk of onion.

    • Put a top on your jar and leave on the counter for 3 days. Test a pickle on day 3 or 4. If it is to your liking, put the jar in the fridge. This stops the fermentation process. You won’t have to worry about keeping the pickles submerged once they go in the fridge. If the pickles are not Dill Pickles in jarto your liking, keep testing them each day. You know they are perfect when they taste great to you and they still have their crunch. If you leave them out on the counter too long, they will lose their crunch and get really soft so it’s important to put them in the fridge when they are to your liking.

    • If you start to see a white film or mold on top, just skim it off. It is harmless (just yeast!), but it will impact the taste of the pickles, so you want to skim it off as soon as you see it.

     

    •  Your pickles will keep for 6 months in the fridge. Of course ours never last that long!

    Enjoy!

    Kathy

    May 12, 2016 • Essential Oils, Recipes • Views: 579

  • Raw Black Bean Dip

    Don’t let this long list of ingredients scare you off. Getting everything out of the cupboard is really the hardest part of this Black Bean Dip recipe! If you are into eating more raw, then use dry beans which you soak, sprout ( to get the most nutrition) and simmer at 100 degrees for several hours. If it goes above 118 degrees then you will have lost a bulk of the nutrition.

    Black Bean Dip

    Yield: About 5 cups

    Ingredients:

    • 2 (15 oz) cans black beans, rinsed and drained or black beans sprouts1 1/2 cups of dry beans soaked, sprouted & simmered at 100 degrees for 2 hours  
    • 7 ozs of pkg soft Tofu
    • 1/2 cup chopped yellow onion
    • 2 tsp. dry cilantro
    • 2 drops Cilantro essential oil Buy HERE
    • 2 drops Basil essential oil Buy HERE
    • 2 drops Lime essential oil Buy HERE  Get Essential Oils at Wholesale
    • 1 clove garlic, minced
    • 1 4oz. can diced green chilis
    • 2 tablespoons fresh lime juice
    • 1/4 tsp ground cumin
    • 1/4 tsp chili powder
    • 1/2 tsp sea salt
    • 1/4 tsp black pepper

    Directions:

    • Put the black beans, tofu, essential oils, onion, cilantro, garlic, chili peppers, lime juice, cumin, chili powder, salt, and black pepper in a food processor or blender, blending until smooth.
    • Refrigerate for at least a couple hours to let flavors blend
    • Serve with tortilla chips, veggies, or crackers for an easy appetizer or healthy snack.
    • It also makes a great spread for a wrap

    Per ½ cup Serving: Calories-104, Fat-1g, Chol.- 0g, Sod-135mg, Carbs-17g, Fiber-6g, Sugar -1g, Protein-7g 

    black bean dip

    I love having this dip on hand for snacking, but I have been know to have it with a plate of veggies for dinner! Enjoy!

    Kathy

    April 21, 2016 • Essential Oils, Recipes • Views: 601

  • Sprouted Whole Grain Crackers

    Since I have become an avid ‘Ingredient’ reader (you don’t want to be grocery shopping behind me if you are in a hurry!), I have taken up making my own crackers. Yes, I do purchase them on occasions but because I want the ‘healthier’ ones they are a bit pricey.

    These crackers are really pretty easy to make, cheap and healthier too.  The hardest part for me is not getting myself distracted and missing the time on the oven. Then I end up with almost burnt crackers, fortunately I have a husband who actually likes them that way.

    You do need to do a little planning as they are sprouted, meaning that after the original mixing you need to let the dough sit for a least 12 hours.

    SPROUTED WHOLE GRAIN CRACKERS

    Makes about 175 crackers – about 6 crackers per serving

    Basic Ingredients:

    • 3 ½ cups whole grain flour (I usually use a mix of dark rye & stone ground wheat)
    • ¼ cup Sesame Seeds soaked for 20 minutes & drained
    • ¼ cup Chia Seeds
    • ¼ cup melted coconut oil
    • 1 ¼ cups water
    • 4 Tbsp raw apple cider vinegar

    Optional Additions (1/8 cup):

    • Coarse Ground Pepper
    • Dried or fresh Rosemary crushed
    • Italian herb seasoning
    • Rosemary essential oil – 1 drop (Note: Not all essential oil brands are safe for taking internally which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE)

    Directions:

    • Gently mix together above ingredients with fork until combined.
    • Knead dough gently in bowl until just comes together in a ball.
    • Cover with plastic and leave out overnight (12-24 hours) on counter. (This helps to break down the enzyme inhibitors and increase the nutritional value)
    • Then flatten ball out on floured counter
    • Sprinkle dough with:
      • 1 tsp sea salt
      • 1 ½ tsp baking powder
    • Fold in half and knead gently until salt and baking powder are evenly mixed in.
    • Preheat oven to 425 degrees (or get dehydrator ready – to make a raw food cracker)
    • Lightly flour surface
    • Divide dough into 4 parts
    • Roll one part at a time
    • For firm thick crackers roll out to about 1/8 inch
    • For light, more crumbly cracker roll out to about ¼ inch
    • Cut into preferred size with pizza cutter or sharp knife
    • Gently lay on greased baking sheets and prick with fork
    • Bake about 10-20 minutes (10 for soft, 20 for crispy)
    • Done when light brown around edges
    • (Dehydrator time varies, will be done when dry and crispy.)
    • Cool and store in air tight container

    Per Serving (6 crackers): 83 calories, 3.5g fat, 52mg sodium, 12g carbs, 4.5g fiber, .16g sugar, 2.7g protien

    I like that I can change up my seasonings (or essential oils) and grains for different tastes. Leave a comment below on what seasonings you like to use.

    Blessings for health, joy & laughter,

    Kathy

    January 7, 2016 • Essential Oils, Recipes • Views: 557

  • Up-cycling with Christmas Tree Tea

    Now that it’s time to remove the decorations from the Christmas Tree, the question arises as ‘What to do with the tree?’ There’s actually many ways to recycle or up-cycle it. From calling your local Boy Scouts who will haul it away and make chips out of it, to putting it in your yard with bird seed to feed the local wildlife, cutting it up to mulch your garden, cutting the trunk to make coasters or trivets (I’m doing this for future Christmas gifts), using the branches for plant stakes and the list can go on. But my favorite is making what I call Christmas Tree Tea. (If your tree has been sprayed with flame retardant don’t use it for tea. Go to the forest and get some fresh pine needles.)

    We live in Oregon and got a permit to chop down our own tree. If you haven’t done this, you’re 1208151431missing out on a lot of fun! We picked a Douglas Fir which is also the Oregon State Tree.

    So you maybe wondering why I would wan t to make a tea with pine needles. For starters they are very high in antioxidants, including flavonoids and vitamins A and C which is great help with winter colds and coughs. According to the National Center for Complementary and Alternative Medicine, you may benefit more by getting your antioxidants from natural sources rather than supplements. This is enough for me to brew a cup of tea, but there are many studies going on to learn more  about pine needle’s anti-inflammatory, antimutagenic, and anti-tumor effects.

    A word of CAUTION: Some pines are poisonous – DO NOT pick Yew, Ponderosa or Australian pine needles! Get a list HERE    Another Caution: Women who are pregnant, or who could become pregnant, are advised NOT to drink pine needle tea in general.

     

    Brewing a Cup of Christmas (Pine Needle) Tree Tea 

    0101161216Ingredients:

    • 2 cups of boiling water
    • 2 Tablespoons of fresh chopped pine needles

     

    Directions:

    • Wash your branches of needles
    • Cut off needles and then cut needles (this helps release more of the essential oil) 01031611400103161142
    • Place 2 Tablespoons of chopped needle pieces in to a teapot (if you don’t have a teapot use a small pot)      0103161153

     

    • Pour 2 cups of boiling water into pot and cover with lid. This keeps in more of the essential oils.

    0103161155

    • Let tea steep for about 15-20 minutes or until the needles turn a dull green and most sink to the bottom. You might also want to cover the teapot with a cozy or towel to keep it warm.

     

     

    • Using a strainer, pour tea into you cup and enjoy. I like it just this way but you may want to 0103161221add a sweetener,  cream or lemon or even orange peel to change it up. You might want to consider adding lemon or wild orange essential oils to up the health benefits even more. Contact me for essential oils. Kathy@kathyskinner.com

     

    You could also make a couple cups of the tea and add it to your bath water to refresh your body.

    I am cutting off lots of needles from my tree and storing them in a container in the freezer so I can have this delicious and healthy tea all year long!

     

    So what do you plan to do with your tree? Leave a comment below.

    Blessing for a Healthy Year,

    Kathy

    NOTE:   The advice shared on this site has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that products and essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis.

     

     

     

    January 4, 2016 • Recipes • Views: 632

  • Florentine Squares

    I wanted to share with you a recipe that helps me reduce the stress level of every Holiday Season! It is my ‘Go-To Dish’ to bring to gatherings and one that we have at home often as well. I have had it for decades (if that doesn’t tell you how popular it is, I don’t know what would.) and I like that I can make it ahead. It freezes well and can be used as an appetizer or for breakfast, lunch or dinner! It is great hot or cold and it is also pretty simple to make so don’t let the long list of ingredients scare you off..
    FLORENTINE SQUARES
    8 meal servings or 36 appetizers
    Ingredients:
    • 1/3 cup grated Parmesan or Romano cheesegrapeseed_glam_flavors
    • ½ cup chopped green onion including tops
    • 3 T grapeseed oil (why I use it HERE)
    • 4 eggs
    • 1 cup milk (I use fat free)
    • 2 -10ounce packages frozen spinach thawed & squeezed out
    • ½ tsp sea salt
    • ¼ ground nutmeg
    • 1/8 tsp ground black pepperswiss cheese
    • ½ whole wheat dry bread crumbs
    • 1 c grated Swiss cheese
    Directions:
    • Preheat oven to 350 degrees
    • Grease 7.5 X 11.75 inch baking dish
    • Sprinkle it with 3 T grated cheese & set aside
    • Sauté onion in oil until tender but not browned
    • In large bowl combine milk & eggs beating well
    • Add spinach, onion, spices, bread crumbs & cheeses blending well
    • Spread into baking dish and bake 35-45 minutes, until just barely firm
    • Remove & cool to room temperature
    • Cut into 8 meal pieces or 36 appetizers
    For variation: BEFORE cutting, sprinkle with ¾ cup Swiss cheese & broil until melted
    Per Meal serving: 231 Calories, 13g Fat, 109mg Chol, 498mg Sod, 15.5g Carb, 3g Fiber, 4g Sugar, 14g Protein
    Per Appetizer: 51 Calories, 3g Fat, 24mg Chol, 110mg Sod, 3g Carb, .6g Fiber, .8g Sugar, 3g Protein
    florentine squares
    What is your “Go-To Dish”?
    I would love to try it out!
    Kathy

    November 21, 2015 • Recipes, Wildtree • Views: 665

  • Guilt Free Pumpkin Cookies

    It’s October and everywhere I turn there is a pumpkin flavored or scented item. I even saw pumpkin Biscotti the other day! I really enjoy the flavor myself. Just this morning I had a Pumpkin Spice Shake. I just added a 1/2 cup of canned pumpkin along with a drop each of Cassia, Clove & Ginger essential oil or you could add pumpkin spice seasoning! Delish!

    Since I do enjoy pumpkin, I came up with this healthier version of the Pumpkin Cookie. Because it is low in calories and high in nutrition, I don’t feel guilty having one or two for my afternoon snack along with a cup of herbal tea. While the Fall Season causes us to consume more pumpkin foods, these cookies are great anytime of the year.

    Pumpkin Cookies

    pumpkin-spice-cookies_large

    Makes about 3 dozen small cookies

    Ingredients:

    • 1 cup canned pumpkin
    • ½ cup coconut oil
    • ½ tsp liquid clear Stevia
    • ½ cup packed brown sugar
    • 1 tsp pure vanilla extract
    • 3 drops Cinnamon or Cassia essential oil*    cinnamon-oil
    • 2 drops Ginger essential oil*
    • 1 drop Clove essential oil*
    • 1 cup whole wheat pastry flour
    • ¾ cup oat flour**
    • 2 T flax seed meal
    • 2 T cornstarch
    • ½ tsp baking powder
    • ½ tsp ground nutmeg
    • ½ tsp sea salt

    Directions:

    • Preheat oven to 350 degrees, line 2 baking sheets with parchment paper
    • Reduce pumpkin by heating over medium heat in sauce pan for 30-40 minutes. Stirring often until reduced to ½ cup
    • Cream together coconut oil, stevia & brown sugar
    • Mix in cooled pumpkin, vanilla & essential oils
    • Combine dry ingredients in bowl & whisk
    • Combine wet & dry ingredients mixing until well combined
    • Roll rounded teaspoonfuls of dough into ball, place on parchment & flatten with back of spoon
    • Bake 10-12 minutes, let cool a couple minutes on sheet then, remove to cooling rack
    • Store in sealed container.
    • They also freeze well 

    1 cookie: 68 cal, 3.4g total fat, 41.25mg sodium, 9g carbs, 1.2g fiber, 2.9g sugar, 1.6g protein

    Notes:  *Not all essential oils are pure enough to be consumed, which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Learn about them HERE

    **I make my own oat flour by grinding it in my blender or food processor.

    Enjoy!

    Kathy

    October 23, 2015 • Essential Oils, Recipes • Views: 741

  • De-STRESSing the Holidays with Meal Shortcuts

    I thought you might also like some meal shortcuts. I use most of these all year long but even I need a reminder especially during during this upcoming time of year!

    In my previous post I shared some of the things I do to De-Stress the Holiday Over Load between Halloween and New Year’s Day. Check it out HERE. Click HERE to learn about using essential oils to help with de-stressing the Holidays or anytime of the year.

     

    As a general rule, I have to remind myself that I just can’t do it all AND remain sane. family cleaningSo I now have others in the household share in the daily & seasonal chores. If they can do a job 75% as well as I do it, then they can do it. Unless of course it is to dangerous or personal.

    My Meal Shortcuts

    • EVERY time you make a meal or snack – make twice as much. Store the extra for a time when you are rushed. With this you are more likely to stay with your health & weight goals. 

    Do you dread playing hostess, doing all that cooking, making sure your house looks “perfect,” worrying about having enough space for guests to sit or mingle?

    • Revive the potluck. Ask everyone to bring a holiday favorite. You supply the wine, cocoa, and/or gingerbread men
    • Do as much prep work ahead of time as possible.
    • Delegate parts of the meal out to your guests, asking them to bring side dishes, desserts, drinks, etc.
    • Make a list of all your necessary Holiday dishes and baking, then determine from there what can be made in advance, or at least what prep work you can Chopping-foodget done early. That list will come in handy when grocery shopping too.
    • Before putting items away, chop up all vegetables, like those for stuffing or side
      dishes. Or at least store them all together so you eliminate the time searching. 
    • Combine all spices needed for dishes, like your favorite pie, in advance to cut out the time spent measuring.
    • Most side dishes can be cooked the day before, and warmed through the day of. Other holiday essentials, like cranberry sauce can be made weeks intappo_crowd-430x287 advance and frozen.

    If all else fails EAT OUT. Make having a festive dinner at a restaurant your new holiday-season tradition — no cleanup!

    Remember the most important thing is to enjoy your time with family and friends!

    Kathy

    Kathy@kathyskinner.com

    October 15, 2015 • Healthy Hints, Recipes • Views: 572

  • No-Cook Tomato Soup

    My veggie garden has been producing very well this year. And we managed to get if fenced well enough to keep the deer out! Are you experiencing an over load of tomatoes, too? While I’m dehydrating and freezing some, we like eating them right now as well. When the weather is especially warm I like having this delicious ‘No-Cook Tomato Soup’ on hand for a quick lunch, dinner or snack. As I have mentioned before, if I don’t have exactly all the ingredients on hand I will use something similar. It may change the texture and taste a bit but it always turns out to be tasty!!! This goes really well with the Veggie Surplus Quick Bread &/or the Flourless Nuts & Seeds Bread

    No-Cook Tomato Soup 4 – 1 ½ cup servings

    Ingredients:

    • 3 cups coarsely chopped tomatoes0826151241
    • 1 coarsely chopped red pepper
    • 1 medium coarsely chopped zucchini
    • 1/3 cup chopped onion
    • 1 – 11.5 oz can tomato juice
    • ½ cup cold water
    • 2 minced clove garlic
    • 1 teaspoon sea salt
    • ¼ teaspoon pepper
    • ¼ cup chopped fresh basil (or 1/8 cup parsley plus 1 drop Basil Essential Oil  Purchase HERE)
    • ¼ cup crumbled soft goat cheese

     Directions:

    • Pulse tomatoes in batches in food processor/blender, making sure some chunkiness remains; pour into large bowl
    • Pulse bell pepper until finely chopped (since I use a blender I add a little of the tomato juice in to aid the peppers and not burn out the motor); adds to tomatoes.
    • Pulse zucchini and onion until zucchini is chopped; add to tomatoes (again I have some of the tomato juice with them)   
    • Stir in tomato juice, water, garlic, salt & pepper to veggies in the bowl
    • Cover & refrigerate at least 1 hour to allow flavors to blend (I’ve kept it in the refrigerator up to a week. We usually eat it up before then so I don’t know how well it last past that. I’m pretty sure you could freeze it.)
    • Stir in basil before serving; serve & garnish with goat cheese

    Per serving: 90 calories, 2.5g total fat, 5mg cholesterol, 705mg sodium, 14g carbs, 3.5g fiber, 4.5g protein

    Do you have a favorite no-cook soup? Please share!

    Kathy

    Kathy@KathySkinner.com

    *Note: Not all essential oil brands are safe for consumption. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils. Check them out HERE

    September 21, 2015 • Essential Oils, Recipes • Views: 728

  • Hummus – Mediterranean Style

    I love hummus but rarely ate it because it is a bit pricey. About a year ago I decided to make it myself and found it so easy to do that I started experimenting and came up with what has become definitely one of our favorite.  This is so easy I still can’t figure out why they charge so much???? Recently I even tried it with soaked and sprouted chickpeas, therefor making it into a “raw” dish and even cheaper! You can barely notice the difference which is that it is not as creamy.

    Here is my basic recipe with notes below for changes:

    HUMMUS – Mediterranean Style

    Makes about 5 cups (20 – ¼ cup servings)

    Ingredients:

    • 1 Tablespoon dried Rosemary
    • 2 drops Rosemary* Buy It
    • 1 Tablespoon minced garlic
    • 2 (15.5 ounce) cans garbanzo beans, drained or about 3 cups soaked & sprouted beans **  Garbzo sprouts
    • 1 cup chopped black olives
    • 1/3 cup olive oil
    • 1/4 cup balsamic vinegar
    • 1/4 cup or more cold water

    Directions:

    • Process garbanzo bean in food processor or blender (if using a blender put in water and some of oil first)
    • With food processor running, slowly pour in the olive oil, scraping sides of the bowl as necessary
    • Add dried rosemary and rosemary oil
    • Add garlic and pulse until evenly blended.
    • Add chopped olives
    • Pour in balsamic vinegar and process until evenly blended.
    • Pour in the water and process to make a spreadable consistency. Add more water, 1 tablespoon at a time, if necessary.
    • Chill before serving.
    • Serve with fresh veggies for a very healthy snack!

    ¼ cup serving = Calories-61, Fat-3g, Chols. 1.3g, Sod-144mg, Carbs-6, Fiber-2g, Sugar -0.3g, Protein-3g

    Hummus

    * If you do not have Rosemary Essential Oil substitute with 2 Tablespoons FRESH Rosemary for the essential oil and dry Rosemary.

    Not all brands of essential oils are safe for consumption. That’s why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils.

    ** Wash & sort out any debris from dry garbanzo beans about 1 1/2 cups. Place beans in glass jar or or bowl covering with twice the amount of water. Allow to soak overnight or at least 8 hours. Rinse and drain (I tilt jar covered with secured cheese cloth in a bowl). Repeat this process at least twice a day until you have your sprouts about 1/4 inch long. This can take about 2-3 days, maybe longer.

    I hope you enjoy this as much as we do!

    What is your favorite addition to changing up your Hummus?

    August 12, 2015 • Essential Oils, Recipes • Views: 607