Showing posts with label Essential Oils. Show all posts
Showing posts with label Essential Oils. Show all posts

Monday, November 26, 2018

Bulletproof Turmeric Latte with essential oils

bulletproof turmeric latte with essential oils - www.mywholefoodfamily.com

It's been almost 5 years since I regularly drank coffee. 

Having to quit dairy while I was breastfeeding because of my son's reflux put a stop to that!

These days I'm OBSESSED with turmeric lattes.

So when doTERRA released their brand new Turmeric essential oil in September I couldn't wait to put it to the test in my latte.

And you guys it's SO GOOD!

Not bright yellow like normal turmeric but all the flavour and benefits.

Bulletproof Turmeric Latte

1 cup coconut milk
1 tbs collagen powder
1/2 ts vanilla extract
1/2-1ts xylitol (or sweetener of choice)
1 tbs coconut oil master blend
1-2 drops Turmeric essential oil

To make the master blend - add 1/3 cup liquid coconut oil to a jar and add Cinnamon, Ginger and Wild Orange essential oils. Stir well. Use 1tbs of this mixture per drink.

To make the latte - Warm the milk, collagen, vanilla and xylitol together (I do 3 mins / 60 degrees / SP 2 in the Thermomix but in a pot on the stove is fine). 


Add the oils, blend (10 secs / SP 8) and enjoy! 

I add a little fresh nutmeg on top too.

If you don't have Turmeric yet you can make my chai latte master blend with 2 drops each Cinnamon, Ginger, Cardamom and Black Pepper oils in 1/3 cup coconut oil.


I only use and recommend doTERRA essential oils. See why here!


Monday, November 19, 2018

Ham, Veg and Egg Slice

ham vegetable and egg slice - frittata - quiche - www.mywholefoodfamily.com

We've reached the point of the year where I'm a bit over cooking to be completely honest!

Dinner needs to be on the table every night and it's got to be quick, easy and relatively nutritious.

This is so simple it's barely a recipe but it's something I make really often. 

Either for a quick dinner using up leftover veggies. 

Or I'll make it on a Sunday so I've got my own lunch sorted for the week.

Use whatever cooked veggies you have on hand. Throw in some herbs. Use ham, bacon, tinned salmon or leftover chicken or sausages. 

Ham, Veg and Egg Slice

3-4 cups worth of leftover steamed veggies (I had potato and broccoli)
A few slices of ham, chopped
8 eggs
1/3 cup milk of your choice
splash of extra virgin olive oil
A handful of nutritional yeast flakes
Salt and pepper to taste
Optional - a drop of Basil or Cilantro essential oils

Preheat oven to 180 degrees and lightly grease a baking dish.

Roughly chop the veggies and layer into the baking dish. Add the ham.

In a medium jug whisk together the eggs, milk, oil, salt and pepper.

Pour over the veggies and sprinkle the yeast flakes over the top.

Bake for approx 40 minutes or until set and golden brown.

Serve hot, warm or cold. 


Delicious!

How would this go for dinner at your place? xx

Tuesday, September 11, 2018

Gluten-free Banana Muffins with Cinnamon and Ginger

gluten free dairy free banana muffins with doTERRA cinnamon and ginger essential oils from www.mywholefoodfamily.com

Anyone for afternoon tea? 


We love bananas at our place and always buy in bulk when we can.

Last week my hubby grabbed a 10kg box and of course, they all got ripe at once!

So I've been baking over the past few days and the rest are peeled and stashed in the freezer ready for smoothies or homemade ice cream.

And just FYI the same essential oils in this recipe whizzed up with frozen bananas and some coconut cream makes the most DIVINE ice cream!

GLUTEN FREE BANANA MUFFINS
with Cinnamon and Ginger essential oils

4 very ripe bananas (mine weighed 320g peeled)
2 large eggs
3 tbs liquid coconut oil
2 tbs coconut sugar
1 ts vanilla extract
1 cup gluten-free self-raising flour
1 drop Cinnamon Bark essential oil
2 drops Ginger essential oil

Preheat the oven to 160 degrees fan-forced.

Line a 12 cup muffin tray with paper liners or lay out some silicone muffin cases on a baking tray.

In a blender or Thermomix beat together the bananas, eggs, coconut sugar, coconut oil, vanilla and essential oils until smooth.

Fold through the flour until just combined.

Spoon mixture into prepared tin and bake for 15-18 minutes or until cooked through (the top will spring back when pressed lightly with your finger).

Cool on a wire rack. Makes 12-15. Great frozen for lunchboxes.

There are an incredible 37 doTERRA essential oils that can be used to flavour your food. I've used Cinnamon and Ginger here but the only limit is your imagination!


*I only use and recommend doTERRA essential oils. Click here for a quick guide to essential oils, doTERRA and how you can get your own (no matter where you are in the world!)


Tuesday, July 17, 2018

Lemon, Ginger and Turmeric Gummies

Lemon, ginger and turmeric gummies with doTERRA essential oils - from www.mywholefoodfamily.com


My kids adore gummies and with the weather so cold at the moment it is definitely time for a new batch to help us ward off all those bugs doing the rounds.

I usually make gummies using juice as a base but I didn't want the sugar this time so I've replaced it with coconut water and xylitol for a little sweetness instead.

This makes a big batch but it still never lasts very long around here!

LEMON, GINGER & TURMERIC GUMMIES

1.5 cups water
1.5 cups coconut water
1/4 cup xylitol
juice of 1 large lemon
1/2 ts organic turmeric powder
5 drops lemon essential oil*
2 drops ginger essential oil*
6 tbs gelatin (I like Great Lakes or Changing Habits)

In a small bowl mix together the xylitol, lemon juice, turmeric powder and essential oils.

Bring the water and coconut water to the simmer over medium heat. Add the xylitol mixture and stir well to combine.

Sprinkle the gelatin over the top and use a whisk to stir until it has dissolved. Pour through a sieve into a heatproof dish and leave to set in the fridge. Slice into squares to serve.

Gelatin is fantastic for gut health, helping to heal and seal the gut and in turn support your immune system.

It's also packed with protein and makes a great snack for hungry kids.

Enjoy! xx


*I only use and recommend doTERRA essential oils. Click here for a quick guide to essential oils, doTERRA and how you can get your own (no matter where you are in the world!)


Tuesday, June 26, 2018

Peppermint Protein Balls

peppermint protein balls with chickpeas and essential oils - www.mywholefoodfamily.com

Do you need nut-free snacks for school or kindy? But still want something that will fill them up? We do. And it means we need to get creative because at home we use nuts and nut butter in practically everything! 

These bliss balls are packed with fibre and protein and my 4yo LOVES them. They are the perfect high energy snack for a big kindy kid. Just don't mention the chickpeas! 

PEPPERMINT PROTEIN BALLS

1 tin chickpeas, drained and rinsed well
1 cup rolled oats
1 cup dates
2 heaped tbs raw cacao
1 ts vanilla extract
5 drops Peppermint essential oil*
-
Desiccated coconut (to roll the balls in)

Add all ingredient to your food processor or Thermomix and blitz until the mixture clumps together (about 10 secs / SP 8).

Roll spoonfuls into balls and roll in desiccated coconut.

Store in the fridge or freezer.

Makes approx 18 depending on how big you make them. 


Mine tend to get bigger as I go along because I get sick of rolling them! 😂

Make sure you like and share this recipe if it would be helpful for others and don't forget to let me what your little ones think when you make them! xx


*I only use and recommend doTERRA essential oils. Click here for a quick guide to essential oils, doTERRA and how you can get your own (no matter where you are in the world!)


Friday, June 22, 2018

Nourishing Chai Hot Chocolate with Essential Oils

Nourishing chai hot chocolate with essential oils - www.mywholefoodfamily.com


Yesterday was the Winter Solstice which means we're now calling in longer days and more sunshine.


Until that happens though, one good thing about this cold weather is that it's always time for hot chocolate around here! 

This is a really hearty and nourishing version and my kids and I love it!


The addition of the gelatin makes it a bit foamy, almost like there are melted marshmallows in it!

Plus how cool is it that the same combination of essential oils in this recipe also makes a brilliant chai diffuser blend #versatile

CHAI HOT CHOCOLATE

1 litre Coco Quench
2 heaped tbs raw cacao
2 heaped tbs xylitol (or honey, maple syrup etc)
2 tbs grass-fed gelatin
2 ts vanilla extract
pinch salt
1 tbs butter or ghee (optional)
-
1 drop Wild Orange*
1 drop Cardamom*
1 drop Cinnamon*
1 drop Ginger*
1 drop Black Pepper*

Place all ingredients except the oils in a pan over medium heat and whisk until warm and well combined OR place in Thermomix and cook 5 mins / 70 degrees / SP4.

Add the oils and mix again for a few seconds at SP 9 before serving.

Serves 4-5

So who wants hot chocolate now?



This hot chocolate is like a big warm hug to me, so when you make it please let me know what you think! xx

*I only use and recommend doTERRA essential oils. Click here for a quick guide to essential oils, doTERRA and how you can get your own (no matter where you are in the world!)


Saturday, June 2, 2018

Chicken Bone Broth

how to make chicken bone broth with essential oils - from www.mywholefoodfamily.com

I absolutely LOVE that the importance of gut health is becoming so widely accepted and promoted in mainstream health and media circles. Why?

Because the health of our gut affects everything from our immune system to our skin and even our mental health!

Bone broth is a staple at our place all year round, but especially over Winter. 

It is liquid gold, like chicken soup on steroids and it's not only incredibly good for you but absolutely delicious.

It may take 24 hours to make but I promise you, it's worth the wait

I do a big batch in the slow cooker once a fortnight and then use it as the base for all my soups, casseroles and to poach my eggs in each morning #bestbreakfastever

I actually love the taste of it so if I'm not cooking with it, I might just have a small mug of broth each day, seasoned with a little sea salt. 

Thyme, Rosemary and Black Pepper oils are my favourites to use in chicken broth but things like Basil, Oregano or Marjoram are wonderful too. Use your imagination, you really can't go wrong!




24 hr SLOW COOKED BONE BROTH

1 doz/1kg organic chicken wings*

2.5 litres filtered water

1/4 cup apple cider vinegar

-

1 brown onion, quartered

1 head of garlic, halved horizontally

2 stalks of celery, roughly chopped

2 carrots, roughly chopped

2 medium red chillies

-

2 drops each Rosemary, Thyme and Black Pepper essential oils (optional but awesome)


Place the chicken wings into the slow cooker, add the vinegar and cover with water. Leave to sit for 1hr.

After an hour, add the vegetables and turn the heat onto low. Cook for 24hrs.
Turn the heat off and leave to stand for 1 hr.

Use a slotted spoon to scoop out the chicken and vegetables and then strain the broth into a large glass jug.

Add the oils and stir to combine.

Place in the fridge overnight and it should turn to jelly! Or at least get a bit of a wobble. Remove the layer of fat on top if there is one but save it to cook with. Veggies fried up in a little chicken fat is AMAZING.

Pour (or spoon, depending on how thick the broth is) into small glass jars and store in the fridge for a day or so, or in the freezer for a couple of months.

* please only use organic chicken to make broth! The slow cooking extracts all the nutrients and collagen from the bones, but if you're using conventional chicken it will also extract any nasties.

If you want to eat the chicken, you need to remove the meat from the bones as soon as it's cooked, then return the bones to the pot for the remainder of the cooking time. Otherwise, after 24hrs it will be completely dry and tasteless. Trust me.

I hope this has inspired you to give making your own broth a go. It really is easy and the health benefits are incredible!

Susan xx



Sunday, May 27, 2018

Wild Orange Chickpea Blondies

wild orange chickpea blondies with doTERRA essential oils - gluten free, dairy free, nut free, refined sugar free - from www.mywholefoodfamily.com


I was searching for the perfect guilt-free treat for Mother's Day and came up with these!

If you're a fan of the combo of chocolate and orange you will love them. And even better, they're free from gluten, dairy, nuts and refined sugar!

I've since made another 2 batches of these and both times left the chocolate off the top. 

This makes them less rich and the ideal treat for my kids' lunchboxes. 

They have no idea it's healthy and the chickpeas give them a hit of protein as well.

Wild Orange Chickpea Blondies

1 can chickpeas, drained and rinsed
2 large eggs
1/2 cup rice malt syrup
1/3 cup coconut oil
1/4 cup gluten-free plain flour
1/2 ts gluten-free baking powder
pinch salt
10 drops Wild Orange essential oil
50g dark chocolate, roughly chopped (I used Green & Blacks organic 70%)

Preheat oven to 180 degrees C. Line an 8-inch square baking pan with paper and set aside.

In a food processor or Thermomix, beat together the chickpeas, eggs, syrup and coconut oil until smooth (30 seconds / SP 7). Add remaining ingredients (except for chocolate) and mix until just combined (10 seconds / SP 4). Scrape down the bowl as needed.

Pour batter into prepared tin. Sprinkle over chopped chocolate and bake for 25 minutes or until a toothpick comes out clean.

Cool in the tin before slicing into 16 pieces.

Leave the chocolate off and they make the perfect lunchbox treat too.

Enjoy!


Susan x

Monday, April 2, 2018

Lemon Rosemary Hummus

hummus with doTERRA lemon and rosemary essential oils - www.mywholefoodfamily.com


Happy Easter everyone!

Was there a chocolate explosion at your place? I didn't have too much chocolate but with a little too much sugar overall I was so thankful for the DigestZen tummy tamer blend. 

In the lead up to the Easter weekend, I tried to cram in as many veggies as possible. I'm not going to stop the kids eating chocolate but we've still got to get the good stuff in too right?

Anything with a dip is a winner with my kids and this lemon and rosemary hummus is so good it entices them to eat some veggies too.

You can definitely make this without a Thermomix and it's up to you whether you fry off the garlic first or just throw everything into the food processor and blitz until smooth. Either way, it's delicious!

Lemon and Rosemary Hummus 

2 garlic cloves
2 tbs extra virgin olive oil
1 tin organic chickpeas, drained and rinsed
2 tbs tahini
Juice 1/2 lemon
2 tbs water
1/2 ts salt
2 drops Lemon essential oil
1 drop Rosemary essential oil

Thermomix instructions: chop the garlic 5 scs / SP 5. Scrape down the sides, add the oil and cook for 5 mins / 100 deg / SP 1 / MC off.

Add all remaining ingredients and process until smooth, about 1 minute / SP 9, scraping down the sides as needed.

Pour into serving bowl, add a drizzle of extra virgin olive oil and a dash of paprika or sumac.


I often serve this hummus with crackers and veggie sticks at my essential oil workshops, along with the bliss balls as I know not everyone has a sweet tooth.

Enjoy! xx




Monday, March 26, 2018

Choc-Hazelnut Ice Cream Sandwiches

gluten free dairy free choc hazelnut ice cream sandwiches with orange essential oil - www.mywholefoodfamily.com

If you've been reading for a while (thank you) you will know that when I started this blog back in 2008 I jumped almost immediately into a blogging group called Tuesdays with Dorie. There were hundreds of members around the world and together we baked and blogged our way through Dorie Greenspan's Baking: From My Home to Yours. It was amazing! But looking back I'm also amazed just how much sugar we were consuming on a weekly basis through those recipes (eeek!).

Things have changed a lot, both from my own health challenges and of course now having 3 children we want to feed them healthy, nourishing food.

Now I only bake for special occasions and I always offer to bring dessert when we go out BUT I still choose recipes free from gluten, dairy and refined sugar.

We had my mother-in-law over for her birthday dinner and after much deliberation I chose to make these ice cream sandwiches for dessert.

Messy, sticky, sweet and SOOO good. I just may have snagged the last one for breakfast the next day  :) #cooksprivilege

Choc-Hazelnut Ice Cream Sandwiches
GF, DF 

Cookies:
150g hazelnut meal
3 tbs coconut oil
2 tbs xylitol
pinch salt
1 ts vanilla extract
1 large egg, beaten

To serve:
100g dairy free dark chocolate (I like Green & Blacks 70%)

3 drops Wild Orange essential oil
Ice cream (I used Weiss Simply Coconut which is dairy-free)

Preheat over to 180 degrees C and line 2 trays with baking paper.

In a medium bowl mix together all cookie ingredients until well combined.

Roll spoonfuls of mixture into balls and place on prepared tray, flattening each with your hand and smoothing the edges to they are all round and roughly the same size. I got 14 from this batch, so 7 ice cream sandwiches. Feel free to make them bigger or smaller but keep in mind the cookies are very filling!

Bake for 8-10 minutes or until very lightly golden brown around the edges. I swapped the trays halfway through.

Allow to cool completely.

Melt the dark chocolate, add the orange essential oil and mix well to combine, then dip each cookie in halfway. Place back on the baking tray and leave to set.

To serve, place a scoop of dairy-free ice cream in between 2 cookies and enjoy! Be ready to lick your fingers as they are pretty messy. 


What's your favourite dessert? xx




Friday, March 16, 2018

Ginger Oat Slice



I've come home from doTERRA's Australia/NZ Convention in Sydney this past weekend with a full heart, a mind bursting with possibilities and ... a chopping board! 

There was a lot of merchandise on offer but as a foodie, I couldn't pass this up, especially as it's the perfect prop for all my oil-infused treats.

This was a super easy slice I made for the kids' afternoon tea yesterday. Basic pantry ingredients with a gorgeous ginger flavour from the ginger essential oil. I love using my oils like this - no need to worry about that bottle of ginger powder in the pantry that's long expired, or the fresh piece of ginger going soft in the fridge. #cookingwithoils

If you'd like to learn more about using essential oils in your food make sure you download the free cheat at the bottom of this post!

Ginger Oat Slice


100g melted butter
100g dried dates
1 cup rolled oats
1 cup desiccated coconut
1ts vanilla extract
Pinch salt
3 drops Ginger essential oil

Place all ingredients in the Thermomix or food processor and blitz until well combined. TMX - melt butter with dates 5 mins / 100 deg / SP 1. Add remaining ingredients and mix 10 secs / SP 8.

Press into a lined 8inch square brownie pan and place in the fridge to set. Slice into squares.

My kids LOVED this but full disclosure, I haven’t tasted it because of the gluten! (insert sad face here).


I will have to whip up a dairy and gluten free version for myself because this smelled amazing and was devoured in about 5 minutes. 

Happy cooking! 
Susan xx

Friday, December 22, 2017

Easy Apricot Ice Cream (Dairy Free)


We were lucky enough to score a big box of apricots for just $4 during the week! Now I love apricots but it did have me scratching my head wondering what on earth we would do with we would do with them.



I made a big batch of apricot chia jam (delicious!) and then decided to make some ice cream.

Rather than fuss around making a custard, I decided to start with the easiest ever ice cream, which is essentially just frozen fruit, coconut cream and a little sweetener.

It is soft-serve consistency straight away but you can also freeze until firm so you can scoop it.

So easy, so tasty and perfectly refreshing in this stinking hot weather at the moment.

I added a few essential oils to boost the apricot flavour but that's totally optional. A drop of cinnamon would be too much in this recipe, so just grab a toothpick and swirl it through your ice cream before giving it a final blitz to incorporate.

Feel free to use a different sweetener depending what you have on hand, and also to adjust the amount depending on how ripe and sweet your apricots are.

Remember you need to start this ice cream the day before you want to eat it. Enjoy!

Easiest Ever Apricot Ice Cream

500g ripe sweet apricots (weighed with stones removed)
1 x tin Ayam coconut cream (chilled overnight)
1/4 cup maple syrup
2 drops wild orange essential oil (optional)
1 toothpick of cinnamon essential oil, swirled through (optional)

Slice the apricots into quarters and freeze overnight in a single layer on a baking tray. Place your coconut cream into the fridge to chill at the same time.

When you are ready to prepare your icecream, place all ingredients into your food processor or Thermomix and process until as smooth as you like. I left a few chunks of apricot for texture.

While this apricot ice cream was completely delicious I have to say my all-time favourite ice cream flavour is choc mint and you can find my recipe here!

What's your favourite ice cream? xx

Tuesday, December 12, 2017

Christmas Bliss Balls with Essential Oils

Christmas Bliss Balls with essential oils - www.mywholefoodfamily.com

My boys have finished school and daycare, I've stopped setting my alarm and I'm making the time to get back into the kitchen - yep it's the Christmas holidays!

I love this time of year!

Leading up to the big day I will be sharing my favourite festive recipes flavoured with pure essential oils. Have you used oils in your food yet? The pure flavour is incredible and can take a very simple recipe to new heights of deliciousness. You generally need only a drop or 2 of each oil so it's also really cost-effective.

So which oils are suitable to use in your food? You will get a clue in the name eg. if it's a herb, spice or fruit it will be food-grade. I only use and recommend doTERRA essential oils and you can find more info about the oils and how to purchase here.

doTERRA essential oils for use in food:

- Wild Orange
- Lemon
- Lime
- Grapefruit
- Basil
- Rosemary
- Thyme
- Oregano
- Cinnamon
- Cassia
- Cardamon
- Clove
- Black pepper
- Cilantro
- Coriander
- Fennel
- Ginger
- Lemongrass
- Peppermint

Yummo!

I made these festive bliss balls for an oils class last weekend and they were a big hit! Packed with flavour, they are perfect for when you are asked to bring a plate and I guarantee you will have trouble stopping at one!

Christmas Bliss Balls (with essential oils)

140g raw almonds
100g dried dates
80 g dried cranberries
pinch salt
1 drop cinnamon essential oil
2 drop ginger essential oil
3 drops wild orange essential oil

Place all ingredients into the Thermomix and blitz for 30 seconds / SP 9.
Roll mixture into balls. Makes approximately 14.

What's your favourite Christmas recipe? xx



Friday, December 1, 2017

Raw Chocolate with Chai and Cashews



It's beginning to look a lot like Christmas!

At our place the 1st of December is all about Christmas - the tree goes up, the Christmas music goes on and we start our nightly tradition of reading a different Christmas book each night with the kids. Love it!

On Facebook, I'm starting a 12 days of DIY Christmas gifts series today with a selection of recipes using our beautiful essential oils. Hop on over and like My Wholefood Family Essentials to get inspired and play along! 

One of my favourite ways to use my oils is to flavour my food, especially anything chocolate.

So given my chai obsession at the moment I've adapted my basic raw chocolate recipe and made this amazing chai chocolate with cashews!

If you like the warm, sweet spiciness of chai you will LOVE this chocolate. These spice oils are warming for our bodies, can aid digestion and are packed with antioxidants. And of course it tastes AMAZING!

Raw Chocolate with Chai and Cashews

1/2 cup extra virgin coconut oil
1/2 cup raw cacao powder
1/4 cup maple syrup
1/2 cup raw cashews
pinch salt
2 drops Ginger essential oil
2 drops Cardamom essential oil
2 drops Wild Orange essential oil
1 drop Cinnamon essential oil
1 drop Black Pepper essential oil

Place the coconut oil, cacao powder, salt and maple syrup in a small pan over low heat and stir until smooth and well combined. Remove from the heat and add the cashews and essential oils. Mix well and pour the mixture into a lined 20cm baking pan or a silicone cake pan and place in the freezer to set. Once firm (it doesn't take long at all), break into pieces and store in an airtight container in the freezer.

As this chocolate contains coconut oil it will melt if left at room temperature. You can see in the photo that it was already starting to melt! 

I only use and trust doTERRA essential oils to use at home and in our food. To get your hands on some please leave me a comment below or read this post on how to get started with essential oils

Susan xx




Saturday, July 29, 2017

DIY Homemade Hand Sanitiser

DIY Homemade Hand Sanitiser with Essential OIls - www.mywholefoodfamily.com

So, hand sanitiser.

Do you use any? Do you use it on your kids?

I remember always having a little green bottle of it stashed in my nappy bag when my eldest was a baby. And it was certainly handy if you had to change a nappy and there was nowhere to wash your hands. Yuck!!

I never felt quite comfortable with it though, which is why it really was for emergency use only.

It seems that was a good thing because it doesn't take much research to see that hand sanitiser has some very questionable ingredients.

One of those ingredients is triclosan.

Triclosan is a chemical used for its antibacterial and antifungal properties in products like soap, toothpaste and hand sanitiser. Have a read of this article on Nourished Life for more info about triclosan and why we should avoid it.

Bottom line, it's no more effective than washing your hands with plain old soap and water PLUS it has some potential serious health implications. The FDA in America has banned triclosan from being used in antibacterial soap products (read here) but there has been no similar move here in Australia unfortunately.

Last term my 8 year old came home with a note saying all children in the class were required to bring in a bottle of hand sanitiser to use in the classroom. Because apparently it takes too long for everyone to wash their hands at the sink that is literally next to their door.

I checked with his teacher and unfortunately our homemade one wasn't going to be acceptable because it's in a glass bottle (and you never keep essential oils in plastic). There is a great guide to natural hand sanitiser here on Nourished Life (I went with the Squeakie for Mr 8 to take to school).

Bottom line - it is best wash your hands with soap and water rather than anything marketed as 'antibacterial', and on those occasions where you can't, choose a natural hand sanitiser without triclosan. My stance on all these types of products is to go as natural as possible.

If you would prefer to make your own hand sanitiser (and given the price of the natural ones you can purchase, you might want to consider it!) this is the recipe I've been making since January.

It has some powerful ingredients, feels nice on your skin, no nasties and it smells amazing.


I use doTERRA's On Guard essential oil blend in this because the ingredients are exactly what I'm looking for. It is a blend of clove, cinnamon, wild orange, eucalyptus and rosemary essential oils which together are protective against environmental threats and have cleansing and purifying properties.

The aloe vera gel is moisturising and the witch hazel has astringent, antioxidant and soothing properties perfect for your skin.

Homemade Hand Sanitiser

3 tsp aloe vera gel
1 tsp witch hazel
20 drops On Guard essential oil

Place all ingredients into a 60ml glass bottle* with a spray top. Top up with filtered water and shake before use.

I keep this bottle in a zip lock bag in my handbag so it's with us whenever we're out and about.

When the kids jump back in the car after school, daycare, playing at the park or doing the shopping I give their hands a spray with this and I have to say, we seem to have avoided most of the bugs going around this year.

On Guard is one of our most used essential oils. We have a roller bottle made up with On Guard and Frankincense which we get on our bodies everyday and if anyone has the sniffles or the start of a cough it goes in the diffuser to cleanse the air and support healthy immune function.

Love, love, LOVE our On Guard.

If you haven't yet introduced doTERRA essential oils into your home click on over here to read more.

So are you up for making your own hand sanitiser?

* I get all my glass bottles from au.aromatools.com (there are some available on ebay but people have had issues with quality and breakages so I don't recommend those)

Tuesday, July 18, 2017

Warm and Spicy Coconut Quinoa Porridge

Warm and spicy coconut quinoa porridge with essential oils - www.mywholefoodfamily.com

When I decided to go gluten-free, I did it cold turkey.

One day I ate gluten and the next I didn't. Simple as that.

Don't get me wrong though there was a lot of preparation involved in that decision and I made sure I was completely stocked up on foods I could eat. But having that line drawn in the sand made things easier for me mentally so I didn't get stressed about eating something I 'shouldn't' because I was trying to cut out gluten.

One thing I never really got a good substitute for was porridge.

I LOVE porridge and have since I was a kid. It's just so comforting, so filling, so adaptable in terms of flavour and it really is the perfect tummy warmer on a cold Winter's morning.

So with that in mind I got serious about finding a decent porridge alterative. Not something that was just ok, but something that was totally delicious and I would look forward to eating.

This coconut quinoa porridge is IT!

I think in the past I have always overcooked whatever gluten-free grain I was trying so it became mushy and stodgy and pretty unpleasant.

This takes literallly 5 minutes to prepare and I've done it old-school in a pot on the stove, partly because both our Thermomix jugs were dirty at the time so I had to, but also because it's so quick and I love a one-pot wonder.

Using essential oils to flavour my food is my favourite way to use them and they give you incredible pure flavour.

The cinnamon and ginger are very warming for the body which is exactly what I need given I feel the cold so much as a result of my dodgy thyroid.

Don't be tempted to half the amounts of coconut milk and quinoa and still use 1 full drop of each of these oils because it's too much!

You can dip a toothpick into your oil bottle and swirl it through your porridge at the end if you prefer.

So there you have it, my new favourite Winter breakfast.

Enjoy!

Warm & Spicy Coconut Quinoa Porridge

2 cups coconut milk
2 ts coconut oil
pinch salt
2/3 cup quinoa flakes
1 drop Ginger essential oil
1 drop Cinnamon essential oil
2 drop Wild Orange essential oil
blueberries, raw almonds and maple syrup

Place the coconut milk, oil and salt into a small saucepan and heat until it just starts to boil.

Add the quinoa flakes, stir and cover. Turn off the heat and leave for 5 minutes.

Spoon into your serving bowls. Top with a handful of blueberries, some roughly chopped raw almonds and a drizzle of maple syrup.

Serves 2

Are you a porridge person? x

Saturday, July 15, 2017

DIY Homemade Washing Powder with Essential Oils

DIY Homemade Washing Powder with Essential Oils - www.mywholefoodfamily.com

Is Saturday laundry day at your place? With 5 of us the washing on Saturdays feels never ending!

Did you know laundry products (powders, fabric softener, soaks and stain removers) are one of the biggest sources of synthetic fragrance in our homes?

These chemical scents stick on our clothes and are absorbed into our skin as we're wearing our clothes and inhaled at night from our sheets and pillow cases. There's no way this can be good for our health and in fact there's increasing evidence it could be doing real harm. Well no thank you, not at our place!

We switched to lower tox washing powder more than 15 years ago, but then about 4 years ago made the switch to homemade washing powder and haven't looked back!

I've tried LOTS of different recipes and this is by far the best - with the fewest ingredients for the best results.

You can use whatever soap you like but keep in mind that most soaps and soap flakes all have fragrance in them, which is what we are trying to avoid!

I bought 12 bars of Dr Bronner's castille soap bars back in Septemer 2015 and just today used the last one in this batch of washing powder. So obviously it depends how much washing your family does but we seem to get 1-2 months out of each batch.

These are the ingredients I use for my homemade washing powder:

Homemade washing powder with essential oils - ingredients - www.mywholefoodfamily.com

- washing soda
- bicarbonate soda
- salt
- citric acid
- Dr Bronners soap
- essential oils

You can find citric acid in the baking aisle of your supermarket but it's very expensive over time. I buy my citric acid in a 10kg bucket on ebay which works out at about $3 per month. I use it in both my washing powder and dishwashing powder, and it's the BEST toilet cleaner you'll ever use!

Just 1 minutes work and you have delicious smelling and effective washing powder.

DIY Homemade Washing Powder
Adapted from TRTLMT

1 cup washing soda
1 cup bicarb soda
1/2 cup salt
1/4 cup citric acid
1 bar Dr Bronner's castille bar soap
10 drops Lavender essential oil
10 drops Lime essential oil
10 drops Eucalyptus essential oil

Roughly chop your soap and then process until fine (TMX 20 secs / SP 5-9)

If you don't have a food processor or thermomix you can grate the soap by hand on the finest side of your grater (I've done that quite a few times!)

Add all remaining ingredients and mix for 20 seconds or until well combined.

Pour into an airtight container.

Front loader - 1 tablespoon per wash
Top loader - 2 tablespoons per wash

If you are making your washing powder in the Thermomix it's very easy to clean afterwards.

Scrape out as much of the washing powder as you can. Add 500ml water and heat for 5 minutes on 50 degrees / SP 3. You should have a full bowl of suds (keep an eye on it though because the more soap left in the bowl the more suds you'll have and you don't want it to overflow!). Just tip out into the sink (I use it to clean the sink at the same time) then rinse and you have a spotless bowl.

homemade washing powder in the thermomix - www.mywholefoodfamily.com

(looks like marshmallow but those are soap suds!)
 
Easy right?

Do you think this is something you'd like to try? x



Tuesday, July 11, 2017

Gingernut Bliss Balls

Gingernut bliss balls - GF, DF - ginger essential oil - www.mywholefoodfamily.com

I am a ginger in a house full of gingers who also happens to LOVE the flavour of ginger!

So it's no surprise that I keep finding ways to incorporate my beautiful ginger essential oil into my diffuser blends and into my food.

This is my favourite ginger infused diffuser blend to have on at the moment and I don't care in the slightest that it's Winter not Autumn. It smells cosy and comforting and like there's something delicious baking in the oven!


The other ways I like to use it are in my stirfrys with lime and lemongrass oils, and in my quinoa porridge with cinnamon oil. So delicious and such an easy way to get incredible pure flavour.

These recipes are on my list to try next:

Carrot rice with Ginger and Mint
Lazy Avocado Sushi
Glazed Spicy Sweet Potatoes

I wanted to make something different for my last essential oils class so came up with these ginger nut bliss balls. I know not everyone loves ginger as much as me so I kept it quite mild and tamed down with the addition of wild orange. If you are a ginger fiend like me and not serving them to kids, you might like to add another 2-5 drops of ginger oil, tasting as you go!

They are absolutely delicious and quick snack to grab on the run.

Gingernut Bliss Balls

1 1/2 cups raw almonds
1 scant cup pitted dates
50g extra virgin coconut oil
1 ts vanilla extract
1/2 ts salt
5 drops Wild Orange essential oil
10 drops Ginger essential oil

Place all ingredients into the food processor and blitz to a sticky crumb.

Roll teaspoonfuls into balls and store in the fridge.

Makes approx 16.

Do you like ginger? What's your favourite ginger recipe? x

Friday, July 7, 2017

Raw Chocolate with Tahini and Orange

Raw chocolate with tahini and wild orange essential oil - www.mywholefoodfamily.com

Have you made your own chocolate yet?

If you have, you'll know it's both a good and bad thing. Good because it's so easy and so delicious.
Bad because is so easy and so delicious!

We LOVE raw chocolate at our place and I love experimenting with different flavour combinations!

The base recipe is always the same - cacao, coconut oil and whatever sweetener you like.

I generally use rice malt syrup because it's fructose free, not too sweet and it has a very neutral flavour.

Some other great combos I've made before are:
- peanut butter and honey
- almond butter and cranberries
- rocky road with Quirky Cooking's honey sweetened marshmallows, goji berries and cashews
- plain with peppermint, ginger, cinnamon, cardamon or grapefruit essential oils

This combination of tahini and wild orange is my new favourite and it's been a hit with the kids too (even though tahini is a bit of an acquired taste).

So why use tahini? So many reasons not the least of which is, it's delicious!

Tahini is sesame seed paste and a great alternative to nut spreads like peanut butter if you have allergies. It's really high in good fats, amino acids, vitamins and minerals and has been shown to be beneficial for heart health, helpful for balancing hormones and improving nutrient absorption (https://draxe.com/tahini/).

It also pairs beautifully with both chocolate and orange!

Raw Chocolate with Tahini and Orange

1/2 cup extra virgin coconut oil
1/2 cup raw cacao
1/4 cup rice malt syrup
1/4 cup tahini (organic and unhulled if possible, but you may prefer hulled tahini as it's lighter in flavour)
generous pinch of salt
5 drops of Wild Orange essential oil

Place all ingredients in a small pot over. Place over very low heat, just to melt the coconut oil, and stir together until smooth. Pour into a lined slice pan or silicone baking pan. Store in the freezer and break into pieces to serve.

What's your favourite chocolate flavour? x

Wednesday, April 5, 2017

How to clean your home with essential oils

how to clean your home naturally with essential oils - natural cleaning solutions - www.mywholefoodfamily.com

I have a request.

Stop cleaning your house with toxic chemicals that are 
bad for the environment and bad for your health!

One of the biggest culprits for poor health is fragrance - those fake smells that are found in practically every cleaning and personal care product on the shelves.

I shared on Facebook recently a new book that highlights just how damaging fragrances can be to our health. Author Kate Grenville stated that more than 1/3 of the population reported negative health effects like asthma, allergies and headaches from exposure to fragrance.

Just think about that for a second.

Every day people are exposing themselves to chemicals that are causing them actual physical harm.

Are you one of them?

I've had a low-tox home for more than 15 years now but before that I was oblivious, even though looking back I was constantly experiencing headaches, fatigue and respiratory problems without making the connection.

I used perfume, deodorant sprays, washed my clothes in fragranced washing powder and had a different stinky cleaning product for dishes, benches, floors, toilets ... you name it.

When you add in all all the toxins in my shampoo and conditioner, make up, paints, insect sprays and the chemicals off-gassed from furniture, carpets and curtains, it was total chemical overload.

And that was just in my own home, when we're out in public you can add in everyone else's personal care products, commercial cleaning products, scented candles and air fresheners to deal with.

No wonder I began to suffer the effects of multiple chemical sensitivity in 2002 and ended up having to quit work.

The problem is so pervasive now that fragrance is "the new second-hand smoke" says one blog post which you can read in full here.

"The emerging awareness of this very “volatile” situation reveals problems much more pervasive and dangerous than tobacco smoke.2 Even washing clothes in detergents and fabric softeners containing fragrances releases toxic chemicals onto the skin and into the air all day long.  At night, sleeping in pajamas and on sheets washed in the same toxic materials has the same effect.  Because of this, people are awash in fragrances 24 hours each day."

This is horrifying to me and reading things like this makes me even more committed to not bringing any chemicals into our home.

While I've used low-tox personal care products for over 15 years now, it's really only over the past 8 years, since having our first child, that I've been slowly replacing ALL of our store-bought cleaning products with homemade alternatives. Even the so-called 'green' ones.

I now make my own laundry powder, dishwashing powder, all-purpose spray, insect repellant, mould cleaner, toilet and shower cleaner and window/glass spray.

It's made a big difference not only to the air quality within our home but also to our hip pocket.

Buying these natural cleaning supplies and making my own products is FAR cheaper than buying commercial products.

These are my top natural cleaning supplies:
  • Bicarb soda (also known as baking soda)
  • Salt
  • White vinegar
  • Citric acid
  • Washing soda
  • Castille soap (liquid and bars)
  • Pure essential oils
Most of these can be found in the supermarket and the rest can be bought cheaply online. In fact, buying in bulk online is what I do and recommend as the cheapest option.

For example, you can buy a 75g container of citric acid at the supermarket for $2.48, which works out at $33.10 per kg. I bought a 10kg bucket of citric acid on eBay for $66 or just $6.60 per kg. Much more affordable don't you think?

My last 10kg bucket by the way, was bought in September 2015 and still going strong.

My favourite essential oils for cleaning:
  •  Lemon
  • Orange
  • Tea Tree
  • Oregano
  • Clove
  • OnGuard
When you add in the power of pure essential oils, these basic cleaning products are potent and effective and an equal match for anything you can buy at the supermarket.

And bonus, the house smells AMAZING!

So if you're someone who likes to have a fresh smelling house, you will love using essential oils in this way.

To help you get started making your own natural cleaning products with essential oils, I've done up a handy cheat sheet with all my favourite recipes - laundry powder, dishwashing powder and rinse aid, mould cleaner, window/glass cleaner, all purpose spray and cream cleaners (like a Jif alternative).

These are all tried and tested and the recipes I personally make and use at home, with doTERRA certified pure therapeutic grade essential oils. You can read more here about why I only use this brand and the benefits I've been experiencing.

Just click below to grab your copy!

If you aren't using oils yet but would like to know more, please get in touch. Message me at susanking.doterra @ gmail.com to find out how you get your oils for 25% off retail and shipped straight to your door.
http://eepurl.com/cJKNqX
Do you make your own cleaning products?

Susan x


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