Recipe

Autumn Pumpkin Soup

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Are you tired of all the pumpkin recipes yet? It seems everywhere you look someone has yet another pumpkin recipe. But this one cannot be overlooked! It’s so good and so easy! It’s nutty, spicy, delicious and good for you!

Ingredients:
  • 1 pie pumpkin
  • 1/2 cup diced red onion
  • 1 tablespoon coconut oil
  • 1 jar roasted red pepper
  • 1 1/2 cups chicken broth
  • 1/2 coconut milk
  • 1 cup cashew butter
  • 1/2 tsp tumeric
  • 1/2 tsp black pepper
  • 1 tsp paprika
  • 2 garlic cloves or 2 tablespoons minced

To make this soup you’ll need to roast a small pie pumpkin. I like to cut it in half, scoop out the seeds, add salt and pepper and pop in the oven at 350 degrees for about an hour. I like o save the seeds and roast them for garnishes or quick snacks. You can also do this the easy way and use canned pumpkin but there is something so soulful about roasting one.

Meanwhile in a large pot sauté the onions in the coconut oil until tender. When the pumpkin is fully cooked and soft, allow it to cool enough to handle and then scoop out that delicious flesh. Add the pumpkin and the rest of the ingredients to the pot.

Let this simmer for at least 30 minutes. I actually love the smell and allow it to simmer sometimes for an hour or more, stirring for often.

Using an immersion hand blender, blend until velvety smooth. You can also add to a large blender but be mindful hot liquids and some blenders don’t like each other.

You can top this soup with roasted pumpkin seeds or not!

Enjoy!

Easy Baked Apples

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This is everything that is fall! Warmth, coziness, spices and everything apple.

This super simple recipe can be done in an air fryer or a traditional oven — the oven is my personal favorite because the entire house smells like all the amazing fall smells we all love.

Here is what you’ll need:

  • 2 medium size apples
  • 1/2 cup oats
  • 1/4 cup pecans
  • 2 tablespoons melted coconut oil
  • 2 tablespoons coconut sugar
  • 1/2 tsp ground cinnamon
  • 3 drops cinnamon bark essential oil

Here is how you’ll make them:

  1. Combine all the filling ingredients in a bowl
  2. Slice apples in half and core
  3. Sprinkle ground cinnamon on apple halves
  4. Evenly divided the filling between the four apple halves
  5. Bake at 350 degrees for 35-40 minutes or air then at 350 for 13-15 minutes
  6. Top with extra cinnamon and drizzled honey for an added punch

Remember to only use essential oils that are certified pure. One way to tell if they are pure is your bottle will have a supplement facts on the side. If it doesn’t, I wouldn’t recommend taking internally because it is likely not pure and therefore not safe.

Curious the brand I love and trust along with hospitals across the country? Plus they are making a global impact on reducing poverty and building lives for villages and farmers.

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Summertime Drinks

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On those hot summer days, when hunger gives way to thirst, there’s nothing that tastes better than a refreshing drink. Smoothies and lemonades are a great way to quench your thirst, plus they help to incorporate more fruits into your diet! Adding a few drops of essential oil will bring an extra twist to the flavour. Here are some simple and tasty ideas to juice up your family’s summer!

Lemon Berry Smoothie

A great start to the day and the perfect breakfast on the go. Berries have countless anti-oxidant properties — plus nutrients and fibre — which help protect your body against seasonal threats.

Ingredients 

  • 1 cup (230ml) of plain yogurt
  • 3/4 cup (130g) of frozen mixed berries
  • 2 drops of Lemon essential oil

Lemon Berry Smoothie

A great start to the day and the perfect breakfast on the go. Berries have countless anti-oxidant properties — plus nutrients and fibre — which help protect your body against seasonal threats.

Ingredients 

  • 1 cup (230ml) of plain yogurt
  • 3/4 cup (130g) of frozen mixed berries
  • 2 drops of Lemon essential oil

Instructions 

  1. Add all the ingredients into a blender and blend on high speed until all ingredients are well combined and smooth.
  2. Serve immediately.

Honey Ginger Lemonade

A twist on classic lemonade, Honey Ginger lemonade is the perfect refreshing drink to help lift your mood. The juiced ginger helps add a little spicy kick, while both lemon juice and Lemon oil keep the recipe light and cool.

Ingredients

  • 1–2 tablespoons of ginger juice
  • 3 lemons, juiced
  • 3–5 drops of Lemon essential oil
  • 1 cup (230ml) of water
  • 3 tablespoons of raw honey
  • 1 cup of ice

Instructions

  1. Combine all ingredients, except the ice, into a jug. Mix well.
  2. Chill in the fridge until ready to serve.
  3. Serve with some ice cubes.

Raspberry “Lime-onade”

If you are having friends over, then surprise them with a very bright pink “lime-onade”. With only three ingredients, this combination of raspberries and lime is definitely a crowd pleaser. 

Ingredients

  • 2 cups (250g) of raspberries
  • 3 cups (720ml) of water
  • 1 drop of Lime essential oil
  • Juice of one lime
  • 1 cup of ice
  • 3 tablespoons of raw honey

Instructions 

  1. Add the raspberries to a blender, and blend until smooth.
  2. Press through a fine strainer into a jug, and discard the seeds and pulp.
    (TIP: You can also put the seeds and pulp in a small jar, cover with vinegar—like white wine or rice wine vinegar—and store mixture in the fridge. Strain later for salad dressings or for marinades).
  3. Add the lime juice, essential oil and water. Stir to combine.
  4. Stir in the honey until combined.
  5. Pour into glasses, and top with ice cubes. Serve and enjoy!

Tropical Smoothie with Tangerine Essential Oil

This tropical smoothie is just like a dessert (a healthy one!) that will make you forget your sweet cravings. Omega-3, fibre and potassium are just a few of the benefits you will pour in your glass. 

Ingredients 

  • 1 cup (230ml) of organic coconut milk
  • 4 tbsp Greek yogurt
  • 1 banana
  • 1 tbsp of ground flaxseed, sunflower and pumpkin seed
  • 120g of frozen mango chunks
  • 1 drop of Tangerine or essential oil
  • 1 passion fruit, to finish

Instructions

  1. Combine all ingredients into a blender and blend until smooth.
  2. Pour into two glasses.
  3. Cut the passion fruit in half and scrape the seeds on top.
  4. Serve immediately.

Follow me for more goodness! Also check out this gorgeous ebook to learn the basics of essential oils!

Frozen Yogurt & Berry Bark

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Summer time is in full swing and not only is it hot out there, but all the great berries and produce are in full abundance! It’s so fun to eat fresh, sweet and amazing fruits and veggies.

I love summer, but the heat is not my friend. I get easily cranky on hot days and am always looking for a healthy way to cool down. This little snack is a go to for me…I can swipe a piece mid afternoon or as a dessert and not feel guilty at all.

It’s simple to make and tastes amazing. You’ll see I add a few drops of lemon essential oil. Be sure the brand you choose to use in recipes is safe to ingest. Most aren’t and you have to be safe. The lemon oil gives a pop of summertime flavor but is also has amazing health benefits. Peek at this gorgeous ebook to learn more.

HERE IS WHAT YOU’LL NEED:

• Yogurt: Use a full fat yogurt for the best texture and flavor. Vanilla yogurt is a great base to use, but you can use any flavor you like.

• Fruit: Fresh strawberries and blueberries add a great pop of color and it’s a tasty way to get some fruit into your family’s diet. You can make this bark with other fresh fruits like mango, raspberries or kiwi fruit.

HOW TO MAKE YOGURT BARK


1. Before you spread the yogurt evenly over a lined baking sheet, add two drops of lemon essential oil and stir.
2. Top with chopped strawberries.
3. Top with blueberries or any other fruits. I love kiwi!
4. Option to finish with granola and freeze until firm. I usually skip the granola but it does give it a great crunch.
5. Once it is fully frozen, slam on counter and remove pieces. You can also cut into bark shapes if it doesn’t make its own by slamming it. I store in a Tupperware up to three months, but it also never lasts that long.

TIPS FOR MAKING FROZEN BARK


1. Use full fat yogurt. Using yogurt with full fat means that the texture will less likely get icy when frozen. It will also have a better taste that’s more creamy. I have used Greek Style Coconut milk yogurt too and it’s fabulous for the dairy free people.
2. Chop everything small. Small fruits like blueberries work very well here and chopping larger fruits to be about the size of blueberries helps with cutting the bark. Make sure the fruits are not too bulky either so the bark looks flat.
3. Line your baking sheet. This will help to remove the bark easily from the tray, if you don’t line it, the yogurt will freeze to it and it will be really tough to remove. Use parchment or wax paper to line the entire surface of your sheet pan.
4. Allow time for the bark to set. It will take around 3 hours for the bark to fully set in the freezer. Make it the night before to enjoy the next day.

Enjoy!

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Easy and Fun Chokecherry Jelly

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Ever since I started gardening a few years ago I have gotten a huge thrill out of watching something grow from a tiny seeds into something that sustains me. Nothing beats fresh produce right out of your own garden. I love the constant growth and it is such a good reminder to me of having patience, providing loving presence and attention to something and enjoying the abundance that always comes.

Trying new things has always been one of my strengths. I rarely shy away from learning new skills and when it comes to trying FUN new things, I am all in. I have two really large chokecherry bushes along my back fence and for the last three or four years I have muttered to myself that I should try making chokecherry jelly. Somehow each year that thought remained just a thought.

Until this year. Last night I grabbed a bowl and off I went to pick. A great memory I have is my sweet grandmother talking about making chokecherry jelly. While I was picking I felt her spirit as my hands got sticky and red. I had no idea how many cherries I needed to pick to get enough for jelly, but I kept picking. I ended up picking three pint size mason jars and told myself that if it was easy and fun to make jelly, I can always pick more.

Making the jelly was easy and fun. So much so that as soon as my batch was cooling, I took off with a bigger bowl to pick more!

The first thing you do is make the juice. After rinsing and discarding leaves and big stems (don’t worry about the little ones attached to the cherries) cover your cherries with water and boil for 30-35 minutes. You can use this right away for the jelly, or you can freeze it for later. To make the jelly, just follow this simple recipe!

Chokecherry Jelly

Ingredients:

  • 3.5 cups chokecherry juice
  • 1/2 cup fresh lemon juice
  • 1 teaspoon butter or margarine
  • 1 pkg dry pectin 1.75 oz
  • 4 1/2 cups of sugar
  • Optional—I added two drops of wild orange essential oil! Bam!

Instructions:

  1. Pour juices in kettle.
  2. Add pectin, stir.
  3. Bring to a boil, add sugar.
  4. Boil and stir for 2 minutes.
  5. Remove from heat, skim.
  6. Ladle into jars leaving 1/2 inch space. Add the top and the ring, twist just finger tight (not super tight).
  7. Process in hot water bath for 10 minutes. A hot water bath is when you add filled jars to pot of simmering water that covers the jars.
  8. Remove from bath and cool undisturbed for 24 hours.

Besides being fun and easy it is also gorgeous to look at! I cannot wait for a little toast and jelly with my coffee while sitting on the patio tomorrow morning. There is something SO satisfying about making your own food…and even more fun actually picking the ingredients to feed your people. Plus, how amazing will these little jars be for neighbor gifts come holiday time?

** update to original post. After making this two years in a row, I have some measurements that may help. You’ll need approximately 10 cups of berries to yield 4 cups juice. This recipe that calls for 3.5 cups juice yields 7 jars of jelly.

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Pumpkin Energy Balls

/ embracingspirit / 3 Comments

It’s all things fall around my house. I love the smell of diffusing earthy and spicy essential oils. Baking good things with pumpkin and popping a hearty stew in the oven is heaven.

To me pumpkin means comfort.

These little energy balls are a little taste of fall in small bite, plus they give a great boost of energy without a bunch of sugar or processed ingredients.

You probably have all of the stuff in your pantry to make these awesome pumpkin energy balls. I take them on the go with me!!

Ingredients:

  • Old fashioned oats-I like to use old fashioned oats because they create a chewier, heartier energy ball. Plus, I always have old fashioned oats in my pantry. You can use gluten-free oats if you need the energy balls to be gluten-free.
  • Ground flaxseed meal—I love adding ground flaxseed to boost the nutritional value of the energy balls. Ground flaxseed adds fiber, omega 3 fatty acids, and protein. Make sure you use ground flaxseed meal and not whole flaxseeds.
  • Chia Seeds—These little seeds are a loaded with nutrients and make a great addition to the energy balls. They add fiber, protein, healthy fat, calcium, magnesium, and antioxidants.
  • Spices-Ground cinnamon, ginger, nutmeg, and cloves add lots of fall flavor to the energy balls. You can also use pure essential oils—buy only one drop—they are powerful!
  • Salt-A little bit of salt is all you need, but don’t skip it! It makes all the flavors pop and a little salt is actually good for most of us.
  • Almond butter-The almond butter is the base of the energy balls and makes all of the ingredients hold together. If you don’t have almond butter, you can use peanut butter.
  • Pumpkin-Make sure you use pure pumpkin puree, you can find it in the baking aisle in a can of almost any grocery store. The pumpkin will keep the energy balls nice and moist plus the flavor is amazing.
  • Honey-Sweeten the energy balls with honey! The honey also helps the energy balls stick together.
  • Vanilla extract-A little splash of pure vanilla extract is always a good idea!
  • Mini Chocolate Chips-Mini chocolate chips are the perfect finishing touch to the pumpkin energy balls. The pumpkin chocolate chip combo is always a winner. If you don’t want to use chocolate chips, you can leave them out and add dried cranberries. Or add dried cranberries with the chocolate chips!

Recipe:

  • 2 cups oats
  • 2 tablespoons flax and chia
  • 3/4 cup nut butter
  • 1/2 cup pumpkin
  • 1 tablespoon honey
  • Splash of vanilla (or wild orange essential oil!)
  • 1/4 mini chocolate chips

How to make energy balls:

  • Mix together all of the dry ingredients to make sure the spices are distributed evenly.
  • Add the almond butter, pumpkin, honey, and vanilla extract. Mix until all of the ingredients come together and a “dough” forms.
  • Stir in the mini chocolate chips.
  • Roll the mixture into balls, about 2 tablespoons per ball. You can use your hands or a cookie scoop to do this.
  • Place the balls in an airtight container and chill in the refrigerator for up to 1 week.

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A Simple Guide to Essential Oils

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I am going to be honest. When I was first using essential oils I was so overwhelmed. I wasn’t sure what did what, if I was going to mess up or if I was going to make a horrible concoction, so I got a great resource book and starting learning. In no time I gained confidence and was able to learn how to use them safely and effectively.

Learning new things is exciting to me and this topic still excites me. When I am helping new people get started I often say, “remember when you had to learn how to cook?? You needed a recipe or cookbook, right?”…..Oils are so similar! We all need the equivalent to the Joy of Cooking when it comes to using essential oils. Here is my fave resource book to learn from.

Grab your resource book and commit to learning 1-2 oils a week! In no time you will be making up remedies, creating fabulous diffuser blends to switch up the mood in your space, tossing together a cool DIY and probably sharing your new knowledge with just about anyone!

If you are not quite sure how to even start using essential oils, check out this gorgeous ebook. It covers the basics and the cool thing is, when you get started I connect you to tons of free education and mentoring in my community and send you an amazing welcome package.

Keep this handy chart because it really can be asa simple as this, too.

Green Chile Enchilada Soup

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It’s almost soup weather and there’s nothing I love more than cooking soup on a cold rainy day. This could possibly be my new favorite soup… I think you’ll love it too.


INGREDIENTS:

  • -2.5 lbs boneless, skinless chicken breasts or thighs
  • -28 oz can green enchilada sauce
  • -24 oz chicken broth
  • -1 cup half and half or heavy cream
  • -2 cup Monterey jack cheese
  • -4 oz cream cheese, cubed at room temperature (or softened)
  • -4 oz green salsa (salsa verde)
  • -hot sauce, optional
  • -salt and pepper to taste


DIRECTIONS:

Slow cooker:

  1. In a 6-quart slow cooker add chicken breast or thighs, green enchilada sauce, and chicken broth. Cook on Low 6 to 8 hours.
  2. Remove chicken and shred. Add shredded chicken, jack cheese, cream cheese, half and half, and green salsa to slow cooker. Turn slow cooker to warm and stir until cheeses are melted. Add hot sauce or additional salsa to taste.
  3. Serve and enjoy! Delicious topped with avocado, cilantro, green onion, and sour cream.

Instant Pot Instructions:

Cook your chicken on high pressure with 1 cup of broth for 8 minutes. Do a quick release after 10 minutes. Remove chicken and shred.
Set pot to saute medium, and add remaining broth, shredded chicken, green enchilada sauce, salsa, and heat until warm. Add cheese and remaining ingredients. Stir until cheese is melted. Season with salt and pepper if needed.

Stovetop Instructions:

In a large stockpot, add chicken and broth. Simmer until chicken is done and can easily be pulled apart. Remove chicken and shred.
Add shredded chicken, enchilada sauce, half and half, jack cheese, cream cheese, and green salsa to the pot. Stir and heat soup until it is warm and the cheese is melted. Season with salt and pepper if needed. Serve with additional green salsa, hot sauce, and sour cream on the side. Enjoy!

This recipe makes a mild to medium spice soup. To add spice use additional green salsa or a green chili hot sauce.


Make sure your cream cheese is at room temperature before adding to soup.

Pumpkin Butter

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Made with natural ingredients, pumpkin butter is a fall-flavored treat that is sure to please. This recipe combines the rich flavors of Ginger, Cinnamon, and Clove oils. All three oils have different benefits when taken internally: Cinnamon maintains the immune system, while Clove supports cardiovascular health, and Ginger assists the digestive system. Amazing, right?

Ingredients

  • 1 29-ounce can pumpkin puree (not pumpkin pie filling)
  • 1 cup coconut sugar (or substitute organic brown sugar)
  • ¼ cup grade-A maple syrup
  • ½ cup unsweetened apple juice
  • 1 teaspoon ground nutmeg
  • 2 teaspoons lemon juice
  • 1 toothpick Ginger oil
  • 1 toothpick Cinnamon Bark oil
  • 1 toothpick Clove oil

Instructions

  1. Add all ingredients to a large saucepan over medium-high heat. Stir to combine.
  2. Once mixture begins to bubble, reduce heat to a simmer. Cook uncovered 15–20 minutes, stirring occasionally.
  3. Taste and adjust spices as desired.
  4. Cool completely and use immediately, or store in a glass container in the fridge for up to two weeks.
  5. Add this delicious butter to scones, muffins, toast, waffles, pancakes, oatmeal, and more.

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