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  • Cinnamon Almonds with Essential Oil

    Plain raw soaked almonds are usually tasty enough for me. However, over the holidays I thought I would add a little pzazz to them. These Cinnamon Almonds are easy to make in your crock pot. The recipe below is for raw almonds. I follow the same recipe but soak my almonds for about 6 – 8 hour, rinsing several times. Then I lay them out on a cloth kitchen towel to dry overnight. I do this to release the enzyme inhibitors to make digestion easier as well as it increases the nutrients for my body. This process plumps them up a bit so it means that the serving size is more like 12 almonds.

    CINNAMON ALMONDS 

    Makes about 24 – 1/8 cup servings (about 14 nuts)

    Ingredients:

    • 1 1/2 cups Organic Light Brown Sugar
    • 25 drops of dōTERRA Cinnamon or Cassia essential oil BUY 
    • 1/8 Sea Salt
    • 1 Egg White
    • 2 Tsp. Organic Vanilla
    • 3 cups of Almonds
    • 1/4 cup Water

    Directions:

    • Mix sugar, Cassia essential oil and salt, set aside.
    • Whisk the egg white and vanilla until it’s frothy

    • Add almonds coating them well.
    • Add the cassia/sugar mixture and toss them around until they’re well coated.    
    • Oil up a large crock pot thoroughly, add your coated almonds
    • Cook on low for 3 hours. Make sure to stir them every 25 minutes.

    • In the last hour, add your 1/4 cup water and let it cook another 45 minutes.
    • Line a cookie sheet with parchment/wax paper and spread out your almonds flat to cool.

    Per serving: 154 cal, 9g total fat, 0 Chol, 17mg sodium, 16g carbs, 2g fiber, 14g sugar, 4g protein

    NOTE:

    • Not all brands of essential oils are the same or even safe for internal use.  This is why I ONLY use doTERRA CPTG Essential Oils. Email me if you would like to know more. kathy@kathyskinner.com
    • Save the remaining sugar for ice cream or your coffee/tea.
    • Can substitute almonds with other nuts such as pecans or walnuts

    Some of the benefits of Cassia essential oil*:

    • Cassia supports a healthy metabolism.
    • It helps maintain blood sugar levels already in the normal range.
    • Cassia may help to support the health of the liver, kidneys, and urinary tract.
    • It has valuable antioxidant properties.
    • It maintains the health of the gastrointestinal tract promoting a healthy digestion
    • Combine one to two drops of Cassia along with Lemon in a glass of water to aid digestion or ward off hunger craving
    • Supports healthy immune function & response system
    • Helps promote circulation
    • It can be used in cooking, either as a replacement for Cinnamon in pies and breads, or by itself in a myriad of entrees and desserts

    *These statements have not been evaluated by the Food and Drug Administration.
    This product is not intended to diagnose, treat, cure, or prevent any disease

    January 7, 2017 • Essential Oils, Recipes • Views: 672

  • Zucchini Carrot Oatmeal Cookies

    When I have a surplus of zucchini in my garden, I will make the usual zucchini bread but I also make these oatmeal cookies. They always get raves and requests for the recipe so I figured it was about time I recorded it here!

    This last batch I used a 1/2 cup of ground old fashion oats in place of the wheat flour and they were great again!

    Zucchini Carrot Oatmeal Cookies

    Makes 2 ½ dozen cookies

    Ingredients

    • 1 ½ cups old fashioned oats
    • ¾ cup white beans pureed
    • 1/2 c wheat flour
    • 1 tsp ground cinnamon
    • 1/2 tsp baking soda
    • 1/2 tsp sea salt
    • 1 tsp vanilla
    • 2/3 cup coconut oil liquified
    • 1 cup grated zucchinioatmeal-zucchini-carrot
    • 1/2 c shredded carrot
    • 1/2 c shredded coconut
    • 1/2 c Raisins
    • 2 eggs
    • ¼ cup local raw honey
    • 1/2 c brown sugar

    Instructions:  

    1. Preheat oven to 350 degrees.
    2. Grate zucchini and squeeze out excess water. (I grate onto a paper towel and then use the paper towel to get rid of the excess water. Wrap the paper towel or dish cloth around the zucchini and squeeze over the sink.) Grate carrot 
    3. Beat oil, honey & sugar. Add in the eggs and vanilla and beat until well combined.
    4. Combine flour, cinnamon, baking soda, and salt in a large bowl.
    5. Gradually add flour mixture to the oil/sugar mixture and beat on low speed until well combined. Then gradually add in beans, beating until combined
    6. Stir in oats, zucchini, carrot, coconut, and raisins.
    7. Drop by rounded tablespoons about 2 inches apart onto lightly greased cookie sheets. Bake for 10-12 minutes until they just start to turn color. Let cool on sheets for a few minutes before moving to a cooling rack and ENJOY!

    Per Cookie:

    101 cal, 11g fat, 10mg sodium, 11g carbs, 1g fiber, 7g sugar, 1.5g protein  

    Note:

    • These cookies freeze well
    • Add 3 drops doTERRA Wild Orange or Cinnamon or Cassia essential oils for added flavor pop and health benefits.

     

    Bread_Surplus VeggiesMore Zucchini recipes:

    October 3, 2016 • Essential Oils, Recipes • Views: 699

  • Marinated Asian Eggplant

    If you have been following my blog, you are aware that I am diligently eating more raw. So it only made sense that I should look for a way to eat my eggplant in a raw form. This mean not cooking it over 118 degrees. I decided to try marinating it to eat as an appetizer or use in my salads. This is what I came up with. I love it both ways. It is a bit rich so it keeps me from over eating! I served it at one of my Healthy Habits classes and it got rave reviews even from people who don’t like eggplant. I have to give them lots of kudos for even trying!!!

    Marinated Asian Eggplant

    Makes about 5 -7 servings (28 Bites)

    Ingredients:

    • 3/4 lbs Japanese/Asian eggplant (Black Beauty globe eggplant works well too)
    • Pinch of salt
    • 1 tbsp. sesame oil
    • 1 drop ginger essential oil or 1 tsp. grated ginger
    • 1 tbsp. Rice vinegar
    • 1 1/2 tbsp. Liquid Aminos or soy sauce
    • 2 drops liquid Stevia or 1 tsp. sugar
    • 1 tsp. White wine or Vermouth
    • ½ Tbsp. Sesame Seeds

    Directions:058

    • Wash and trim eggplant ends.
    • Steam eggplants for 10 minutes or until barely soft.
    • Cut into bite size strips.
    • Sprinkle pinch of salt.
    • Combine remaining ingredients in a bowl.
    • Mix well (until sugar is dissolved).
    • Chill and marinate eggplants for overnight.

    1 Bite =13.5 calories, .5g Fat, 16mg Sodium, 2g Carbs, .6g Fiber, .8g Sugar, .3g Protein

     

    September 13, 2016 • Essential Oils, Recipes • Views: 843

  • Zucchini Stuffed with Turkey Sausage

    I love growing Zucchini because it is so easy to grow. If you have ever tried it, you probably also found that once it gets going it can get out of hand. You may have even found yourself with a few giant sized zucchinis. The green ones tend to loose some of their flavor but are still good for breads, cookies and cakes. This year I tried the Yellow Zucchini and found they retain their flavor even when large which makes them a better choice for stuffing! After a recent harvest I found myself with a 16 inch yellow zucchini so I decided to try it with my Turkey Sausage stuffing mixture. It was fabulous!!!

    Zucchini Stuffed with Turkey Sausage

    Makes about 6 Servings

    Ingredients:

    • 1 large zucchini (about 12 inches, yellow zucchini tastes better)
    • 1 lb. Turkey Sausage
    • ½ c chopped onion
    • ½ T minced garlic
    • ½ c chopped celery
    • ¼ c chopped bell pepper
    • ½ c fresh pureed tomatoes
    • 1 egg
    • 1 c cooked brown rice
    • 1 tsp sea salt
    • 2/3 c Fresh grated Parmesan Cheese

    Directions:

    • Preheat oven to 350 degrees
    • Cut zucchini in half lengthwise
    • Clean out seeds and puncture pulp with a fork several times
    • Combine remaining ingredients except cheese
    • Fill each half with mixture, mounding towards edges
    • Place zucchini in a large pan with about one inch of water in bottom of pan 063
    • Bake about 45 minutes until tender
    • Sprinkle with cheese
    • 068Broil for about 5 minutes until cheese melts and turns golden
    • Remove and let cool a few minutes.
    • Slice and serve

     

    Note:

    • Freeze well
    • Add a drop of Oregano essential oil to mixture for added boost of flavor and health benefits.

    070

    It is always nice having leftovers so I can have something quick for those days I’m just too busy to prepare a healthy meal. I sliced up the remained and put some in the refrigerator and some in the freezer. We warmed up and ate the refrigerator pieces about five days later and it tasted just as good as the day I made them. We haven’t had the freezer pieces as yet so I’ll have to get back to you. I am curious to see how well they hold their shape as well as texture and taste.

    Well the frozen pieces baked up very well and kept all the flavor of the original unfrozen pieces! They were softer so can easily fall apart on you if you aren’t gentle in getting them out of the pan.

    September 12, 2016 • Essential Oils, Recipes • Views: 450

  • 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: 542

  • 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: 506

  • 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: 680

  • 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: 677

  • Curried Lentil Salad

    As I mentioned in a previous blog I have been doing some experimenting with eating more raw foods. I came across this Curried Lentil Salad and I just can’t get enough of it! It is from The Raw Gourmet by Nomi Shannon get your copy HERE and enjoy more of her great recipes and useful info on raw eating.

    I never really ate lentil before but with this recipe they are now a staple! Most of the time I just eat it as is but other times I will add it to my green salad or other dishes. I have even added fresh or dried fruit for a little different twist to it.

    CURRIED LENTIL SALAD

    Makes about 2 Servings
    Ingredients:

    •  2 C sprouted lentils (1/2 c dry)*  lentils in jar
    •  1/2 C onion, chopped (I’ve used white, red & green and they all were great in this salad)
    •  2 tsp Braggs Liquid Aminos (natural soy sauce alternative)
    • 1 Tbsp fresh lemon juice
    • 1 clove garlic, minced
    • 1 tsp curry powder 

    Directions:

    In a small bowl mix liquid aminos, lemon juice, garli & curry powder

    in a seperate bowl combine lentils and onions lentil ingredent

    Pour dressing over lentils and toss well to coat.

    1 Serving: 190 cal, total fat .5g, chol. 0, sod. 325mg, carb. 33g, fiber 15.4g, sugar 2.4g, protein 12.8g

    * To sprout put 1/2 cup dry lentils that you have rinsed of debris into a large glass jar and add 2-3 cups filtered water. Cover opening with cheesecloth and secure with a rubber band. Let soak for at least 8 hours or overnight. Rinse again. Place jar tilted into a bowl to let any water drain off. Rinse at least every 8 hours. Let sit until sprouts appear about 1/4 inch to 1/2 inch long. This can take 2-3 days. Rinse and keep in refrigerator until ready to use.


    This salad also makes a tasty filling for an avocado or pepper half.

    I do hope you enjoy this as much as I do!

    Kathy

    July 31, 2015 • Recipes • Views: 1416

  • Cucumber Soup

    Hot Summer days mean I’ve been looking for ways to eat HEALTHY without heating up the kitchen. In the process I have learned a lot more about eating raw. (Another post on this!) It has been fascinating and fun as I experiment with new recipes, changing over some of my favorites and creating new recipes of my own. Below is one of my new concoctions. We love it! This soup will definitely become a staple for us.

    It is great as an appetizer,  main course or snack. I really like that it is easy to prepare, can be made ahead, and the flavor can be changed up by using different herbs. Our favorite herb so far to use is basil.

    CUCUMBER SOUP

    Makes about 2 – 1 ½ cup servings

    Ingredients:

    • 10 oz frozen spinach chopped
    • 1 cucumber, peeled and chopped (about 2 cup)
    • ¾ cup of water
    • ½ T lemon juice
    • 1/2 t minced garlic (1 clove)
    • 1/4 t Sea salt
    • ½ c chopped green onions including greens
    • 1 ripe avocado, chopped
    • 1 T extra virgin olive oil
    • 1 T minced fresh herbs (parsley, basil, mint, etc.)
    • or 1 drop essential oil  (basil, mint, cilantro, thyme, etc.)

    Directions:soup 1st blend

    • Place the spinach, cucumber, water, lemon juice, garlic, onions and salt in a blender and process until smooth.
    • Add the avocado and EVOO and blend again until smooth.
    • Add the herbs and blend briefly to mix.
    • Serve immediately or refrigerate for at least 2 hours before serving for a chilled soup,

    soup blender & cup Per serving: 192 calories, 15 g total fat,121 mg sodium, 13 g carbs, 8 g fiber, 3 g sugar, 6 g protein

     

     

    I am making this again this week and plan on using cilantro essential oil for my herb. A perfect complement to our Sevichi salad!

    Check out my blog post on the health benefits of different herbs HERE

    Let me know what your taste buds think!

    Blessings for Health, Joy & Laughter,

    Kathy

    NOTE: Not all essential oils are safe to ingest. Which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils! Check them out HERE

    July 25, 2015 • Essential Oils, Healthy Hints, Recipes • Views: 1393