raw food

  • 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.


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


    • 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


    • 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


    • 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 natural cleansing 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: 990

  • Marinated Cucumbers, Onions, and Tomatoes

    I absolutely love this recipe. It is so easy, it’s raw clean eating and useful in many ways. Once the marinated cucumbers, onions, and tomatoes are ready, they can be eaten on their own or used as toppers for salad greens (no extra dressing required), on rice, bugler, quinoa, couscous or cottage cheese.

    cherry tomatoesUsually I use Roma Tomatoes, regular cucumbers sliced along with rings of onion. As you will see in the photos, I used cherry tomatoes as I had an over-abundant harvest of them and I chopped my onions and my ‘pickling’ cucumbers since I had so many of them as well!

    Marinated Cucumbers, Onions, and Tomatoes


    • 3 medium cucumbers, peeled and sliced 1/4 inch thick
    • 1 medium onion, sliced and separated into rings
    • 3 medium tomatoes, cut into wedges
    • 1/2 cup apple cider vinegar with mother
    • 1/4 cup raw cane sugar
    • 1 cup water
    • 2 teaspoons salt
    • 1 teaspoon fresh coarse ground black pepper
    • 1/4 cup olive oil

    Directions:  marinated tomato, cucumbers

    • Combine ingredients in a large bowl and mix well.
    • Refrigerate at least 2 hours before serving


    • I find it will keep in the frig about a week
    • You can also change it up by adding fresh herbs or a drop or two of essential oils (my favorite is 1 drop each of Basil and Oregano)



    October 1, 2016 • Essential Oils, Recipes • Views: 583

  • 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)


    • 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


    • 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: 1095

  • Plant Protein

    I am often asked, “What is protein?” “Why do I need it?” “What are some good non-animal sources?” These are all very good questions and I always get excited when someone wants to know more about ‘Plant Protein’! There’s so much to cover I thought an outline of info would be most helpful.

    What Is Protein? What Does It Do For Me?

    • It is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life.
    • It is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones.  healthy body
    • Proteins make it possible for blood to carry oxygen throughout the body.
    • Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it.
    • Our daily recommended protein requirements should be about 35% of our total caloric intake for adults, with men needing slightly more than women.
    • Calculate your amount HERE 
    • A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

    All Protein Not Alike 

    Different kinds of meat, eggs and two bottles of milk --- Image by © Imagemore Co., Ltd./Corbis

    • Animal sources of protein tend to be complete. They contain all the amino acids needed to build new proteins.
    • Incomplete proteins – lack or are low in one or more amino acids that the body can’t make from scratch or create by modifying another amino acid. These usually come from fruits, vegetables, grains, and nuts. People who don’t eat meat, fish, poultry, eggs, or dairy products should eat a variety of protein-containing foods each day.
    • If you’re eating a good mix of fruits, veggies, grains and legumes, then your body simply collects what it needs from the “amino soup” that your digestion system has absorbed. There are a growing number of vegan bodybuilders, ultra marathon runners and award-winning athletes out there to prove that meeting your protein needs on a plant-based diet is simple and successful.

    Can you get too much animal protein?

    • All animal products are devoid of fiber.
    • Digesting animal proteins releases acids that the body usually neutralizes with calcium and other buffering agents in the blood as well as decreasing oxygen levels in the blood, and negatively impacting the digestive/lymphatic system.
    • Eating lots of animal protein, such as the amounts recommended in the so-called low-Carb or no-Carb diets, takes lots of calcium. Some of this may be pulled from bone. Following a high-animal protein diet for a few weeks probably won’t have much effect on bone strength. Doing it for a long time, though, could weaken bones.


    All plant-based foods are practically free from cholesterol, tend to be high in fiber, and are often alkalizing to the body. Some plant proteins contain all the amino acids needed to build new proteins. Some of more common ones are:  chia-seeds

    • Quinoa – 1 cup cooked is 8.1 grams
    • Buckwheat – 1 cup cooked is 5.7 grams
    • Soy – ½ cup cooked edamame is 11.1 grams
    • Chia seed – 1 ounce (2.75 Tbsp) is 4 grams
    • Hemp seed -1 Tbsp hulled is 3.3 grams

    PLANT Protein Combining to Make High-Quality Protein

    • Legumes provide an essential amino acid called lysine, which is low in many grains.
      • Legumes are particularly high in soluble fiber, which can help lower cholesterol and glucose levels. One cup Lentils gives 17.9 grams protein. One cup Beans (Black, Kidney, Mung, Pinto) gives 12-15 grams protein.
    • Whole grains provide methionine and cysteine, which are low in legumes, beans, peas, lentils and peanuts.
      • Organic Whole GrainsBrown rice is higher in protein, fiber and other nutrients than polished white rice. One cup cooked long grain brown rice has 5 grams of protein.
      • Wikipedia reports, Oat protein is nearly equivalent in quality to soy protein, which World Health Organization research has shown is equal to meat, milk, and egg protein. One cooked cup of Oats has 6.08 grams of protein
      • Whole grains are higher in protein and nutrients than refined grains, such as white bread and pasta
    • Grains are commonly used to complement the protein in legumes/beans.
    • It is not necessary to combine complementary proteins at the same meal. Just be sure to eat a variety of proteins sources throughout the day.
    • Mix two or more of the items on each line below together to make a complete protein.
      • Legumes with Grains like brown rice or whole grain bread
      • Legumes with Nuts
      • Legumes with Seeds
      • Vegetables with grains
    • All vegetables contain protein. Here are a few that have higher amounts:
      • cauliflower-high-protein-plant-food8 spears of asparagus – 3.08 grams of protein
      • One cup cooked cauliflower – 2.28 grams of protein
      • One cup cooked spinach – 5.35 grams of protein
      • One cup cooked chopped broccoli – 5.7 grams of protein

    So as you can see there are lots of ways to get your plant protein. One of my favorite ways is so simple to make, Curried Lentil Salad.lentil salad I make a batch to keep a bowl of it in the frig so there is always some healthy plant protein ready-to-eat!

    Looking for ways to take the flavor up a notch? Try adding just ONE drop of doTERRA CPTG Essential Oil. I like using Basil, Oregano, Thyme, Rosemary, Wild Orange, you get the idea.



    May 21, 2016 • Uncategorized • Views: 1653

  • Starting to Eat More Raw Food

    There are different ways of approaching making changes to going raw, or more raw. That being said there really isn’t one formula that works for everyone. You may be a person that needs to research the information for months before taking the first step, and or you like to jump in and learn as you go. Let’s first look at what those who have been doing it for awhile actually eat.

    Eating Like a Raw Food Eater

    • Think uncooked, unprocessed, mostly organic foods.
    • Staples: raw fruits, vegetables, soaked/sprouted nuts, seeds, and grains.
        • Ideal percentages seem to be 75-85% fruit, 10-20% green leafy vegetables, and 5% nuts and seeds. Pears
        • Soaking nuts and seeds dissolve their enzyme inhibitors making digestion easier
        • Sprouted seeds contain vital elements which nourish our glands, nerves and brain. The hormones needed by the body are created out of the natural fat and other essential principles found in seeds.
    • Some raw food eaters indulge in unpasteurized dairy foods, raw eggs, meat, and fish. Remember there are some potential health risks associated with doing this.
    • Your food can be cold or even a little bit warm.
        • Food heated above 105 degrees begins to change from it’s healthiest form 
        • Food heated over 118 degrees is considered dead.

    Some Simple Steps to Get You Started

    • Keep it simple and eat a variety
    • Eat lots more fruit, start breakfast and lunch with it
    • salad greenAdd in more fresh veggies, a salad is more than lettuce and tomatoes (I like to add in sprouted bean or lentil, cucumbers, radishes, … well whatever I have on hand)
    • Keep soaked/sprouted nuts and seeds in the frig for easy snacking
      • Soaking removes enzyme inhibitors
      • Proteins, minerals, vitamins and enzymes increase 300% to 1200% with soaking / sprouting
      • Rule of thumb: nuts or seeds with brown skins (almonds, walnuts, filberts, pecans, etc.), have a high level of enzyme inhibitors and need to be soaked for several hours to ensure complete digestion. White nuts (macadamias, pine nuts, hemp seeds, etc.) require very short soaking time or no soaking at all, since the amount of enzyme inhibitors in them is negligible. Personally I choose to give them a quick soak just in case. I actually soak nuts all overnight, especially the brown skinned nuts —a great “universal standard” that helps keep things simple. Keep in mind that recommended soaking times may differ from one chart to the next depending on the original sources relied on and authors’ personal preferences.
    • Introduce eating more raw foods slowly into your diet
    • Try a simple new recipe each week, start with a desert or appetizer
    • Do your own research to learn what is best for you if wanting to go deeper Make it even healthier by using essential oils to boost flavor and nutrition benefits. Not all brands are safe for internal use which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils

    I have found that eating more raw food really wasn’t difficult once I decided to do it. Sort of like most things in life.

    Here are a couple easy recipes to get you started:soup cup

    No-Cook Tomato Soup

    Cucumber Soup  

    Happy eating!


    April 21, 2016 • Essential Oils, Healthy Hints • Views: 576

  • Benefits of Eating More Raw Food

    I think most of us are aware that processed food is less nutritional and full of unhealthy artificial ingredients. But what you might not realize is that much of  our home cooked meals can also be considered as “processed.” Many ‘Raw Food Eaters’ say that by cooking our food, we are killing nutrients that keep us alive and healthy.

    As I have been eating more raw food, I’ve come to the realization that I always feel at my best the more raw I eat.  And if you have been following me at all, you know I am all about sharing so you can feel and be better too!

    Lets start by going over the Pros and Cons of Eating 100% Raw


    • Cooked and processed food is less digestible than raw food. Anything that is consumed that cannot be digested or stored must be eliminated as waste. Eating cooked food produces so much waste in the body that our organs cannot keep up with the elimination and waste accumulates. This accumulation is toxic and can result in health issues.
    • Heating food above 118 degrees destroys its nutrients and natural enzymes, this is bad because:
        • Enzymes are the living proteins that are very important in our biochemical and metabolic processes.
        • Enzymes cannot tolerate heat, microwaving, or pasteurization
        • Enzymes boost digestion
        • They help transform and store energy, make active hormones, dissolve fiber and prevent clotting.
        • They have anti-inflammatory effects.
        • Enzymes help balance and restore the immune system, and heal many diseases.
        • Enzymes help repair our DNA and our RNA.
    • Since many raw foods are low in calories, fat, and sodium, and high in fiber there’s a good chance you might lose weight if you change over to this style of eatingFruit-Kabobs-with-pineapple-raspberries-oranges-blueberries-kiwi-and-grapes
    • Plant based foods are high in vitamins, minerals, fiber, and phytochemicals
        • A large percentage of the vitamins are destroyed when you cook your food.
        • Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.
        • Cooking can zap some water soluble vitamins like vitamins B and C.
        • When foods are cooked, many of the minerals are destroyed, or altered, rendering them useless and also unable to assist vitamins.
        • Phytonutrients in freshly harvested plant foods can be destroyed or removed by cooking.
        • Phytos protect the body and fight disease. They also fight cancer and help your heart.
    • Eating lots of veggies and fruits is good for you.
    • Most raw foods (fruits, vegetables, nuts, and seeds) are naturally gluten-free.


    • You may need to take vitamin supplements to make up for any gaps in your Vegetablesdiet. Because most people who eat only raw foods exclude animal products,
    • Cooking boosts some nutrients, like beta-carotene and lycopene and also kills bacteria, which helps you avoid food poisoning. Some foods should only be eaten if they are cooked.
    • There’s no scientific proof that eating only raw foods prevents illness.
    • You will have to endure criticism from friends, co-workers and family members
    • You may need to up your kitchen skills.
    • Eating out can be tricky at best
    • If you go all Organic, some of the ingredients tend to be more expensive.
    • If you jump in and change your diet all at once, you’ll have to have enough resolve and commitment to get through stages of healing and bodily adjustment that may bring up feelings of weakness, anxiety, lack of energy, discouragement and even acute (flu-like) symptoms. This is the process of detoxification and can be unpleasant at times. Many people expect raw foods to be like medicine, giving them immediate relief. But raw foods will do just the opposite: they’ll stir up the toxins and purge them out.  When this happens a person may feel miserable for a time. 
    • There are many things to learn for “Healthy” people going raw. But someone with a serious health challenge, needs to learn even more, especially about how raw foods can help with their particular illness. They need to find a doctor knowledgeable in raw foods to assist to deal with medications.
    • Eating un-soaked nuts and seeds places an added burden on the pancreas, which has to fight the nuts-and-seeds-combinationinhibitors by over-secreting pancreatic enzymes, causing it to enlarge in the process. Taking a digestive enzyme supplement with your meal is an added cost.

    I have found that gradually adding in more and more raw foods to my daily diet was an easier way to adjust my habits and body’s adjustments. First I changed my morning meal to include more fruit. Then I started experimenting with new and easy to make recipes. lentil salad

    This Curried Lentil Salad has become one of my favorites.

    There are many enzyme supplements on the market to help support your body’s natural digestive process. I use doTERRA’s TerraZyme because it is a balanced and comprehensive blend of digestive enzymes to support normal digestive processes.* I take it with me whenever I eat out. It could be at a restaurant or even a friends home, just to make sure my stomach can handle any processed foods.* Some people have found that taking Terrazyme daily helps to support and enhance their body’s natural digestive processes to ensure they are getting the nutrients their body needs.* Get your bottle of TerraZyme HERE

    How will you start to eat more raw food?

    Do you have a favorite raw food recipe? I’d love to try it!


    *NOTE: The advice shared in document 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 essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis.

    April 21, 2016 • Healthy Hints • Views: 723

  • 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


    • 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


    • 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!



    *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: 773

  • 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.


    Makes about 2 Servings

    •  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 


    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!


    July 31, 2015 • Recipes • Views: 1644

  • 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.


    Makes about 2 – 1 ½ cup servings


    • 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,


    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: 1632

  • Oatmeal Snack Bar Recipe

    This is one of my favorite “little” snack bar recipe. I like that it is quick and easy to make to have on hand. It is satisfying for those times I want a little something for an energy boost that is low in calories, sugar and has protein and fiber. Not to mention the extra benefits of eating raw foods. I like to add Wild Orange Essential Oil for it’s overall health benefits and really takes flavor up a notch, too!


    Oatmeal Snack Bars


    • 1 cup Oat flour (I grind uncooked Oatmeal in a blender to make into flour)
    • 2 cups uncooked Oatmeal
    • 1/3 cup walnuts
    • 1/3 cup raisins
    • 1/8 cup Chia Seeds
    • 3-4 T of warm water
    • ½ cup local raw honey
    • ½ cup peanut butter
    • 3 Drops Wild Orange Essential Oil (Purchase; Kathy@kathyskinner.com)



    • Heat peanut butter about 48 sec in microwave
    • Soak raisins in water  Soaking Rasins
    • Mix in with all other ingredients thoroughly using water as needed

    Mix in pan

    • Spread into 8X8 pan refrigerate
    • Place wax paper on & pressed dough down firmly
    • Cut into 32 pieces for snacking


    Per piece = 78cal, 4g Fat, 2mg Sodium, 13g Carbs, 2g Fiber, 2g Sugar, 4g Protein

    Please note not all essential oils are the same and some maybe harmful to ingests. To learn more contact me Kathy@kathyskinner.com

    March 16, 2015 • Essential Oils, Recipes • Views: 948