Carrot-Oat Breakfast Cookies

In the past I have posted about my favorite, cookies for breakfast!

Click here to check out that post.

But just to recap... I occasionally receive a small recipe booklet in the mail from Ralph's (or Fry's here in Arizona) grocery store. They have done a lot over the years to appeal to the more health conscious customers, and so far all of the recipes I have tried have been very tasty!

These cookies are healthy'ish, at least in my opinion anyway. They are high in Vitamin A and are naturally sweet without using anything but maple syrup and coconut oil to sweeten it. I made a few tweaks to this recipe to make the cookies a tad bit healthier. The original recipe called for using canola oil, but I used coconut oil instead. I found the original recipe to be a bit runny, so I suggested to use 1/4 of ground flax seed in the recipe as well, which the original recipe did not call for. I'm glad I found a good reason to add in so much flax seed, as it provides a ton of Omega-3's and has numerous health benefits.

Prep Time: 20 minutes | Bake Time: 10-12 minutes | Total Time: 30-32 minutes
Makes About 20 cookies

Ingredients:

• 1/2 cup whole-wheat four
• 1/2 cup old-fashioned rolled oats
• 1/4 cup ground flax seed
• 1/4 cup Grade B maple syrup
• 1/4 cup coconut oil
• 2 eggs
• 1/3 cup grated carrots
• 1/4 cup unsweetened shredded coconut
• 1/4 cup dried cranberries
• 1/4 cup walnuts, chopped
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1/8 teaspoon nutmeg

Instructions:

Preheat oven to 350 degrees Fahrenheit.

Line two baking sheets with parchment paper.

Combine flour, oats, baking powder, nutmeg and salt in the work bowl of a stand mixer outfitted with the paddle attachment. Mix until well blended.

Add maple syrup, coconut oil, eggs, coconut, grated carrots, walnuts and cranberries. Stir just to blend.

Arrange the cookies about 2 inches apart on the baking sheets.

Transfer to the oven and bake for 10-12 minutes, or until the edges begin to brown.

Let cookies cool completely before removing from baking sheet.

Serve immediately or store in airtight container in the refrigerator.

Pan Fried Tilapia w/ Lemon Cream Sauce

Food is definitely one of my favorite things to blog about. Lemon essential oil in a cream sauce over crunchy fish? Yes please! I discovered this incredibly delicious dinner recipe at mamalovesheroils.com. I don't typically fry my fish, as it's not the healthiest option, but this recipe is a winner. My picky children actually love how this fish is prepared, and don't hesitate to eat every bite. That alone makes this recipe a keeper! It also doesn't require a ton of ingredients and it is easy to prepare; a bonus for us busy families.

Ingredients:

• 4 tilapia fillets
• 1 egg
• 1 cup milk
• 1 cup panko bread crumbs
• 1/4 cup olive oil
• 4 tablespoons flour
• 3 tablespoons butter
• 2 teaspoons lemon pepper seasoning
• 1/4 teaspoon onion powder
• salt & pepper, as needed

Essential Oils:

• 10 drops of Lemon Essential Oil

(You could also substitute lemon juice for the essential oils.

I only use therapeutic grade essential oils that are safe for consumption.

For more information on how to purchase these oils, please feel free to contact me.)

Instructions:

Heat olive oil in skillet on medium heat.

In a shallow dish, combine 2 tablespoons flour, lemon pepper, panko, and salt & pepper if needed.

Whisk the egg in a separate dish.

Dip the fish in the whisked eggs, then coat the fish with the panko mixture and add to frying pan.

Cook for 3 minutes, then flip at cook for an additional 2-3 minutes until golden brown.

Transfer to a paper towel lined plate to cool.

To make the cream sauce, melt butter in a saucepan over medium heat.

Add 2 tablespoons flour and cook for one minute, or until filly combined.

Add the milk, onion powder, lemon essential oil, salt & pepper.

Cook for an additional 2-3 minutes, or until sauce thickens, stirring constantly.

Serve fish with lemon cream sauce drizzled over top with a side of veggies. 

Nerdy Extras:
Lemon Essential Oil is a powerful antioxidant, and can help ward off free radicals. It has been known to aid in digestion, help support healthy respiratory function, and to promote a positive mood and cognitive ability.

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

Immune Enhancing Pumpkin Smoothie

Forget about the Pumpkin Spice Latte, and try this smoothie instead! It has all of the traditional flavors of Fall, only with an added immune enhancing element. And, let's be honest, who doesn't need a little extra immunity this time of year?!

Ingredients:

• 1 cup almond milk (or milk of choice)
• 1/2 cup pumpkin puree
• 1/2 cup vanilla yogurt
• 2 semi-frozen bananas
• 1 teaspoon vanilla extract
• 1 teaspoon pumpkin pie seasoning
• 1 cup ice

   

Essential Oils:
2-3 drops Protective Blend

Instructions:
Place all ingredients into blender and blend until smooth.

Nerdy Extras:
Almond Milk is cholesterol free which can help enable a healthy heart. It can also aid in maintaining and lowering blood pressure.1

Pumpkin is a source of beta-carotene. It can help reduce risk of getting heart disease & asthma.2

Bananas have a significant amount of potassium. Consuming potassium and lowering your sodium intake can help reduce the risk of cardiovascular disease and heart disease. They are also helpful when fighting off viruses because they are easily digested and can provide necessary nutrients without upsetting the stomach.3

Protective Blend Essential Oil helps to support healthy immune function & is full of antibacterial properties. It's a blend made up of orange, clove, cinnamon, eucalyptus, & rosemary essential oils.

References:
1 https://www.organicfacts.net/health-benefits/almond-milk.html
2 http://www.medicalnewstoday.com/articles/279610.php; http://www.livingwithasthma.net/fall-favorite-asthma-pumpkins-carving/
3 http://www.livestrong.com/article/505406-top-ten-health-benefits-of-bananas/; http://www.medicalnewstoday.com/articles/271157.php

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

Banana-Peanut Butter Cookies

Occasionally I receive a small recipe booklet in the mail from Ralph's grocery store. It's actually one of the few random mailers I like. Ralph's (or Fry's here in Arizona) has done a lot over the years to appeal to the more health conscious customers. When they came out with a few breakfast cookie recipes, you know I was game!

Cookies for breakfast you say? That doesn't sound very healthy. Well, surprisingly, they are! At least in my opinion anyway. It may not be conventional, but can be a well-balanced start to you day. Especially when you pair them with fruit, a smoothie, or some yogurt. Even the ingredients on their own are healthy - whole wheat flour and oats add fiber to your diet, while peanut butter adds protein and healthy fats which help you to stay full and avoid snacking.

Prep Time: 10 minutes | Bake Time: 10-15 minutes | Total Time: 20-25 minutes
Makes About 12 cookies

Ingredients:

• 1 large, ripe banana, mashed
• 1 cup oats
• 1/2 cup crunchy peanut butter
• 1/2 cup whole-wheat flour
• 1/3 cup brown sugar
• 1/4 cup low-fat milk
• 1 teaspoon vanilla extract
• 1/4 teaspoon baking soda 

Instructions:

Preheat oven to 350 degrees Fahrenheit.

Lined baking sheet with parchment paper.

Combine peanut butter and banana in a bowl until smooth and blended.

Add sugar, vanilla, oats, flour, milk, and baking soda. Mix until blended.

Drop cookies by heaping spoonful onto cookie sheet, leaving 2 inches between cookies.

Gently flatted the cookies into little discs.

Transfer to the oven and bake for 10-15 minutes, or until the edges begin to brown.

Let cookies cool completely before removing from baking sheet.

Serve immediately or store in airtight container in the refrigerator. 

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

Cinnamon Spiced Coffee

I have been super short on time lately. Don't get me wrong, I enjoy being busy; it makes me feel productive and the days seem to go by faster. But I have made some pretty big life changes lately, and I'm having to look for additional ways to maximize time during my morning routine.

I'm usually scrambling to get out of the door in the mornings trying to make it to class on time. My school takes punctuality seriously, and if I clock in one minute past 8am, I automatically get 4 hours deducted off of my time card. Ouch!

I like to exercise in the morning, make lunches for everyone, and spend some quality time with my kids before we part ways until the early evening.  I usually end up eating breakfast in the car or when I get to class, and I have been skipping coffee when I need it now more than ever.

So, I decided to make my coffee ahead of time to save myself some time. The recipe below is enough for 4 days worth of coffee for me, but I only have one cup a day. If you drink more coffee, simply adjust the measurements below to better suit your needs. I am only in class Monday through Thursday, so that's all I need it for. I hope you enjoy it as much as I enjoy those few extra minutes in the mornings!

Ingredients:

• 4 cups of brewed coffee
• 2 cups of coconut milk
• 1 cup of protein powder (I used vanilla, but chocolate would be good too)
• 1 dozen dates, pitted
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg

 

Essential Oils:

• 4 drops of Protective Blend

(You could also use peppermint, cinnamon, orange, or any other essential oil that is safe for consumption..

You could also just completely omit the essential oils, and still have a fabulous cup of coffee.

For more information on how to purchase these oils, please feel free to contact me.)

Instructions:

Brew the coffee according to the manufacturers recommendation.

Place the coffee in a blender and store in the refrigerator until it is room temperature.

Once cooled, add coconut milk, protein powder, dates, and spices.

Blend in your blender (I use my Blendtec) until the dates are fully liquefied.

Add essential oil (optional).

Store in a glass jar in the refrigeration until ready to use.

Nerdy Extras:

Protective Blend Essential Oil helps to support healthy immune function and is full of antibacterial properties. It is a blend made up of orange, clove, cinnamon, eucalyptus, and rosemary essential oils.

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

Remineralizing Toothpaste

After having some surprisingly bad news at the dentist, I was looking for a re-mineralizing toothpaste to help with tooth decay and dental regeneration. I wanted something that was fluoride-free, glycerin-free, preservative-free, and free of foaming agents and artificial coloring and flavoring. I found a brand of toothpaste called Earthpaste that fit the bill.

I noticed the toothpaste only had a few very basic and natural ingredients. So I got to thinking, this is unbelievably simple. Why can't I make this myself? So I gave it a try. The results have been amazing. I fiddled around with the recipe a bit, and ended up with one I'm sharing with you today after some trial and error. I just love the way it makes your mouth feel so clean. It is smooth and creamy, but not too thick. My teeth seem whiter and are not as sensitive to cold and heat. I have yet to go to a checkup at the dentist, but I will update you all when I have more to share on that.

This toothpaste is even kid-approved. My 6 year old doesn't want to use any other toothpaste now. I'm happy because, well I'm frugal - and I'm saving a ton of money on toothpaste. Like most DIY's, startup costs can be a little steep, but in the long run it ends up only costing a fraction of the amount.

Prevention is everything, and good oral hygiene, a healthy diet, and eating less sugar is obviously the best way to avoid a cavity. If you think you have a cavity, go to the dentist and get checked out. This recipe is not meant to replace proper dental care. I am simply using it as a more natural means to clean my teeth, and in hopes that the small problems I am currently having with my teeth can be resolved over the next few months before my next 6 month checkup.

Ingredients:

• 1/4 cup of Redmond (bentonite) Clay
• 1/4 cup of boiling distilled water
• 1 tablespoon of coconut oil
• 1/4 teaspoon of Real Salt
• 1/2 teaspoon of xylitol

Essential Oils:

• 15 drops of Protective Blend Essential Oil
• 10 drops of Peppermint Essential Oil

(I only use therapeutic grade essential oils that are safe for consumption.

For more information on how to purchase these oils, please feel free to contact me.)

Instructions:

• Using a glass container, bring water to a boil
• Add the salt and xylitol, stirring until the ingredients have been completely dissolved.
• Add the coconut oil, stirring until the mixture becomes a liquid.
• Add the bentonite clay, stirring until well combined.
• Let cool completely
• Add your essential oils last, and stir.
• You can prepare this in the glass container you plan on storing the toothpaste in. Or you can pour mixure into smaller glass jars, so that each person in your home as an individual jar of their own toothpaste.
• To use the toothpaste, simply dip your toothbrush in the jar and apply a small amount to bristles. Or if it sounds better, use a small wooden spoon to apply to your toothbrush instead.

WARNING: You are never supposed to use metal utensils with bentonite clay

because the metals can leach from the utensils and be pulled into the clay.

Nerdy Extras:

Bentonite Clay draws toxins, chemicals, impurities, and heavy metals from the gut, skin, and mouth, The clay absorbs the liquids that it comes into contact with, and expands to extract the toxins from the liquid. It is composed of many minerals including calcium, magnesium, silica, sodium, copper, iron, and potassium. When used in toothpaste, the clay binds to unhealthy substances in the mouth, such as around the teeth and on the tongue and gums, and helps remove them before you swallow them and become sick. For these reasons, along with its high antibacterial properties, it is the most beneficial ingredient in this re-mineralizing toothpaste.

Coconut Oil is effective in getting rid of viruses and bacteria in mouth.

Real Salt is unrefined and full of natural minerals.

Xylitol is a natural sweetener derived from the fibrous parts of plants. It does not break down like sugar and can help keep a neutral pH level in the mouth. It also prevents bacteria from sticking to the teeth. This is how it protects the teeth from tooth decay.

Protective Blend Essential Oil is full of antibacterial properties and is known for eliminating germs and helping reduce cavities. 

Peppermint Essential Oil has many properties including antibacterial, anti-carcinogenic, anti-inflammatory, antiseptic, and antiviral. It has been proved to be more effective at preventing dental plaque formation than your typical antiseptic.1

References
1. Rasooli I, Shayegh S, Taghizadeh M, Astaneh SD (2008 Sep.) "Phytotherpeutic prevention of dental biofilm formation," Phytother Res. 22(9):1162-7

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

Homemade Strawberry Syrup

Mid-week pick me up? Yes please! A short stack of fluffy pancakes topped with some delicious homemade strawberry syrup fit the bill perfectly! One bite and all of my worries were long forgotten. Well, for that moment anyway, haha. Traditionally paired with waffles, crepes, and french toast; this sauce would also be great drizzled over a bowl of yogurt. A total treat when topped over ice-cream, or even better - an ice cream brownie sundae or a decadent slice of cheesecake. You could also use the syrup to flavor milk, smoothies, or even a cocktail. The options are practically limitless! 

Ingredients:

• 2 cups strawberries, preferably organic
• 1 cup brown sugar
• 1 cup water
• 1/4 teaspoon vanilla extract

Essential Oils:

• 1 drop of Lemon

(You could also substitute lemon extract for the lemon essential oil.

I only use therapeutic grade essential oils that are safe for consumption.

For more information on how to purchase these oils, please feel free to contact me.)

Instructions:

First, you are going to need to rinse, hull, and dice your strawberries.

Combine strawberries, sugar, and water in a medium saucepan over high heat.

Bring the strawberry mixture to a boil, then reduce to a gentle simmer; Stirring occasionally.

Cook for about 15 minutes, or until syrup is thickened.

Remove from heat and add the vanilla extract and lemon essential oil.

Transfer to a blender, turn it on, and go. I used the "Syrups" button on my Blendtec. Easy.

Serve warm on pancakes and the like, but make sure to cool completely before adding them to drinks or over ice-cream.

Nerdy Extras:

Although not totally necessary, I highly recommend using organic strawberries. I know organic strawberries cost more, but it's a price worth paying! Studies show that organic strawberries have significantly higher levels of antioxidants, last longer, look better, and even taste better. I would have to agree.

Strawberries are considered by many to be one of the healthiest fruits. They are packed with antioxidants, lower blood pressure, and protect your heart. Research has shown that strawberries help burn stored fat, boost short term memory, and ease inflammation. They are a great diet food; low in calories and high in fiber. They are high in nitrates, which promote blood flow and oxygen in our bodies, which is also excellent for weight loss. Strawberries also help to strengthen hair and nails and prevent our skin from sagging. They also contain potassium, vitamin K, and magnesium which are important in bone health and a healthy nervous system.

Lemon Essential Oil is a powerful antioxidant, and can help ward off free radicals. It has been known to aid in digestion, help support healthy respiratory function, and to promote a positive mood and cognitive ability.  

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

Mint Chocolate Chip Breakfast Cookies

Life can get pretty hectic at times, especially during this time of year when the season of change is upon us. I don't know about you, but when too much change is going on in my life, I get a little stressed - and when I get a little stressed I crave sweets! Horrible habit, I know; but I'm working on it! Here's to my 80/20 rule! Anyway, I feel good about these cookies because even though they are full of butter and sugar, they contain a few healthy ingredients too, ha! Plus they are super filling and really you only need one to satisfy your sweet tooth and fill your belly.

Ingredients:

• 1 cup of butter, softened (2 large sticks)
• 1 cup brown sugar, packed
• 1/2 cup evaporated cane sugar (or any granulated sugar)
• 2 eggs
• 2 teaspoons of organic vanilla extract
• 2 cups whole wheat flour
• 1/2 cup of finely shredded dehydrated unsweetened coconut
• 2 tablespoons of carob powder
• 1 teaspoon baking soda
• 1/2 teaspoon of salt
• 1 cup of chocolate chips (1/2 bag)

Essential Oils:

• 5-10 drops of Peppermint

(You could also substitute cocoa powder for the carob powder, 
and peppermint extract for the peppermint essential oil.

I only use therapeutic grade essential oils that are safe for consumption.

For more information on how to purchase these oils, please feel free to contact me.)

Instructions:

Preheat your oven to 325 degrees Fahrenheit.

Lightly grease a large baking sheet with olive oil.

Cream butter and sugars.

Mix in eggs, vanilla extract, and peppermint essential oil until well combined.

Slowly mix in the flour, coconut, carob powder, baking soda, and salt.

Add in the chocolate chips. I used 1/2 a bag, but you could add a whole bag if you wanted. Stir until combined.

Drop large tablespoon sized balls onto baking sheet.

Bake for 15 minutes, then remove from the oven and allow to cool for 5 minutes before transferring .

Nerdy Extras:

You could always throw in some extra healthy goodies like flax, wheat germ, or even some rolled oats like I did for this batch. Sometimes I even like to sprinkle a little bit of flax on top of the cookies before baking. 

Dehydrated, shredded coconut -- also called dessicated coconut -- also makes an excellent add-in. It's full of dietary fiber, which helps stave off hunger and helps prevent digestive disorders (ie. constipation, hemorrhoids). It also full of minerals, like iron, which helps with circulation. Iron drives new cell growth, and helps to maintain healthy tissue function. I know a lot of people tend to shy away from coconut due to its high fat content. Coconuts are full of healthy fats though, and it's important to incorporate them into our diet. These fats can even help lower cholesterol and triglyceride levels. 

Peppermint Essential Oil promotes oral and respiratory health, along with alleviating occasional stomach discomfort. 

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

Roasted Cherry Smoothie

What better way to celebrate summer produce than with some fresh cherries! My husband just adores cherries. Usually it's cherries paired with something chocolate, but this time he actually suggested that I incorporate a cherry smoothie into our lineup. After 11 years of marriage, I knew he wanted something with a lot of flavor, something spiced, something rich. I am a huge fan of incorporating essential oils into our recipes for their added health benefits, so I had to add some of those in for good measure. Here is what I came up with...









Ingredients:

• 1 pound Fresh Cherries
• 5 ounce serving size of Greek Yogurt (I used a 5.3oz container of plain Chobani)
• 1 teaspoon Vanilla Extract
• 3 tablespoons Brown Sugar
• 1 teaspoon Ground Cinnamon

Essential Oils:

• 2 drops of Lime
• 1 drop of Digestive Blend 

(You could also substitute lime juice and star of anise for the essential oils.

I only use therapeutic grade essential oils that are safe for consumption.

For more information on how to purchase these oils, please feel free to contact me.)

Instructions:

Preheat your oven to 400 degrees Fahrenheit.

You are going to need to wash your cherries and remove their stems. I left the cherry pits in when roasting them to give them a fuller flavor. Set aside.

Mix the brown sugar, ground cinnamon, and essential oils in a baking dish.

Add the cherries to the baking dish.

I used my hands to mix all of the ingredients together.

Sprinkle 2 tablespoons of water over the cherries and place in oven for 30 minutes.

When done cooking, remove cherries from oven, and let cool until room temperature.

At this point you are going to want to remove the pits from the cherries. I used my hands, tossed the seeds into the trash and the usable portion of the cherries into the blender.

Pour the remainder of the juices from the baking dish into the blender as well. 

Add the yogurt and vanilla extract into the blender. 

Place 1 cup of ice cubes into the blender, turn it on, and blend until smooth. I used the "Smoothie" button on my Blendtec. Pour into a cup (or two) and serve!

There you have it, folks, a delicious smoothie - or even dessert! It was rich and tart with a little spice. The color was gorgeous as well. 

Nerdy Extras:

You could always throw in some extra healthy goodies like flax, chia, or hemp seeds. These seeds are mild in taste and should not alter the taste of the smoothie too much.

There is so much more to cherries than their amazing taste. They're packed full of antioxidants and offer a multitude of health benefits. Cherries help ward off belly fat, lessen joint and muscle pain, help with insomnia, and are an excellent fruit choice for diabetics. Studies show that cherries can help fight off Alzheimer's and colon cancer, and reduce the risk of stroke and hypertension

Cinnamon is another antioxidant powerhouse - Like cherries, cinnamon helps to fight off Alzheimer's, has a strong Anti-Diabetic effect, and reduces the risk of heart disease. It has also been studied for its use in cancer prevention and treatment, and has strong anti-fungal and anti-bacterial properties. 

The Lime Essential Oil used helps support healthy immune function. I can also positively affect mood with its simulating and refreshing properties. 

The Digestive Blend Essential Oil used aids in the digestion of foods. It soothes occasional stomach upset, and helps to maintain a healthy gastrointestinal tract. 

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

Recipes

Eating is quite possibly one of my greatest pleasures. I particularly love eating foods that are high in nutrients and loaded with flavor; because, obviously, those are the best ones for your your body. That being said, I have an appetite for practically anything; from calorie rich desserts to vegan dishes. In my opinion, the best kinds of desserts are the ones with healthy additions. That way I feel a little less guilty about eating them!

I don't think of myself as a dieter, but I have definitely adopted a healthier lifestyle over the years. I tend to eat pretty clean, not only for my figure but also for my skin and overall well-being. Eating foods that complement my exercise routine, rather than take away from it, is a no-brainier. As we age, diet plays such a crucial role in our appearance. I am a firm believer that you are what you eat, so it's important to me that my household eat organic foods, free from dyes and yucky additives. That being said, I also like to have fun and indulge once in awhile, so I like to live by what I call the 80/20 rule. Meaning 80% of the time I eat nutritious foods, and 20% of the time I allow myself to splurge on junk food.

Like most people, I always seem to have a To-Do list jam-packed full of things that I have a hard time completing. For that reason, it's important to me that recipes are fairly simple and have as few ingredients and steps as possible. I need things to be simple and practical if I'm going to incorporate them as regulars on my food-planning menu. I will be posting some of my favorite recipes here. I would love any feedback if you decide to try them for yourself. I would also love to hear from you if you have a similar recipe. I'm always looking for ways to fine-tune and improve all things in my life, and food is certainly no exception! Thanks for stopping by and reading! Happy Cooking!