Essential Oils Essential Oils DIY Wellness

How to Use Balsam of Peru Essential Oil in Place of Vanilla

Investing in your health is important, but let’s face it, a love of essential oils can quickly add up. This is especially true if you have expensive taste. Have you wanted to treat yourself to the heavenly notes of Vanilla essential oil, but after seeing the price realized it’s just not in your budget? Well, fret not my friends. Balsam of Peru essential oil (Myroxylon balsamum) offers a warm, exotic fragrance reminiscent of Vanilla without the huge hit to your pocketbook. And sense Vanilla is almost impossible to get now due to 30% of the crops being destroyed by a cyclone in Madagascar last year, it’s great to know that there is a substitute for this warm, inviting scent.

Balsam of Peru – which oddly enough is a bit of a misnomer as the oil comes from El Salvador – is a base note with a wide range of healing properties. In addition to the Vanilla-like aroma, Balsam of Peru also has a woody undertone with a hint of cinnamon. It has traditionally been used for wound care and other minor skin ailments like cuts and dry skin. Additionally, it has been used in dentistry for dry sockets and dental impression materials. Despite its historical use for skin issues, Balsam of Peru can potentially be a skin sensitizer and should be used with great care.

How to Use Balsam of Peru Essential Oil

Physical Properties: Antiseptic, antibacterial, anti-inflammatory, balsamic, expectorant, parasiticide, stimulant, wounds, indolent ulcers, scabies, hemorrhoids, bed sores, dry chapped skin, eczema, rashes, asthma, bronchitis, sedative, cell regenerating

Emotional Properties: Clarity, energizing, expansive, purifying, uplifting, nervous tension, stress, anti-depressant

Cautions: Moderate risk of skin sensitization in the case of hypersensitive, diseased or damaged skin, and children under 2 years of age. Do a patch test on the skin before using the oil topically and always dilute properly in carrier oil.

Blends well with: Black Pepper, Ginger, Jasmine, Lavender, Patchouli, Petitgrain, Rose, Sandalwood, Cedarwood, Ylang Ylang, Frankincense, Copaiba, Myrrh, Cinnamon, Vanilla, Clove, Roman Chamomile, Red Mandarin, and Sweet Orange

Note: The oil is very thick, similar to the consistency of Vetiver, so getting it to come out of the bottle can be an exercise in patience. Let it warm up a bit (especially if you are storing your oils in the refrigerator to help preserve their shelf life) before using. Balsam of Peru has a lengthy shelf life of approximately five to 10 years, giving it an even bigger bang for the buck.

Recipes Using Balsam of Peru Essential Oil

Relaxing Balsam of Peru Essential Oil Diffuser Recipe

Yield: 80 drops or the equivalent of a 5 ml bottle

60 drops Lavender
15 drops Balsam of Peru
5 drops Chamomile

Place the appropriate number of drops in your diffuser and enjoy the relaxing aroma of “Vanilla” on a budget.

DIY Balsam of Peru Perfume Roller Bottle Recipe

One of the common uses for Vanilla is in perfumes. The crude balsam is a known allergen but the essential oil should not have any of the allergens present. However, taking extra precautions is always a smart idea. According to Aromatics International, Balsam of Peru should be used “in small amounts and for short periods of time on a small area of the body.” So perhaps not an everyday perfume but something better suited for a special occasion.

15 drops Lavender
7 drop Balsam of Peru
3 drop Jasmine
Jojoba oil

Mix and store essential oils in a 5ml bottle. To make your perfume, add 6 drops of the blend to a 10ml roller bottle. Add jojoba oil to fill the bottle. Roll on to pulse points for special occasion perfume.

Balsam of Peru can be found in Rocky Mountain Oils Blossoms blend, a citrus-y blend that is uplifting and energizing.

Pro Tip: For optimum synergy, let the oils meld (whether perfume or diffuser blend) for several days to a week before use.

Gluten-free Recipes Instant Pot Recipes Recipes

Gluten-free Instant Pot Spicy Sausage and Rice

I have a confession to make: I don’t always eat Paleo or Whole30. That’s why if you hang out with me on Instagram, you’ll see in my bio that I say I am 90% Paleo. The other 10% can vary from homemade Instant Pot yogurt to gluten-free grains. Because, while I may not always eat Paleo, I try really hard to eat gluten-free (and I’m not always successful there either). And let’s face it, when a recipe begins with the words, “gluten-free instant pot” a lot of people are going to cheer. That’s why I wanted to share this recipe.

If you are eating strictly Paleo or Whole30, you may want to skip this one. I have found that keeping dairy and grains to a minimum is the most helpful for my auto-immune symptoms, but that homemade yogurt made with Fairlife milk or an occasional dish of rice or oatmeal doesn’t seem to bother me too much.

And some days, for the sake of the hot sauce loving men in my house, I spice things up a little. This little dish is so quick to whip up in the instant pot, doubles well, and is quite tasty. Anytime I can get dinner on the table in under 30 minutes is a win for me! I hope you enjoy it, too.

Gluten-free Instant Pot Spicy Sausage and Rice

Ingredients

1 tablespoon olive oil
8 ounce Kielbasa sausage, cut into ¼ inch slices
1 medium onion, chopped
1 medium pepper (green, red, yellow or a combination), diced
1 (14 ½ ounce) can diced tomatoes with liquid
1 cup chicken stock
1 tablespoon steak sauce
3 bay leaves
1 tablespoon sugar
½ teaspoon hot pepper sauce
1 cup uncooked long grain rice

Directions
Using your Instant Pot’s sauté mode, add oil, peppers, and onion, cooking until slightly tender.
Add sausage and remaining ingredients to the Instant Pot.

Set the Instant Pot to manual pressure for 5 minutes.
At the end of the pressure cycle, allow a natural release of pressure for 5 minutes and then a quick release for any remaining pressure.

Serve with additional peppers and/or cilantro or parsley.

Serves 4

Gluten-free Instant Pot Spicy Sausage and Rice

Save Print

Prep time

5 mins

Cook time

15 mins

Total time

20 mins

Author: Marcy Crabtree

Recipe type: Gluten-free

Serves: 4

Ingredients

1 tablespoon olive oil
8 ounce Kielbasa sausage, cut into ¼ inch slices
1 medium onion, chopped
1 medium pepper (green, red, yellow or a combination), diced
1 (14 ½ ounce) can diced tomatoes with liquid
1 cup chicken stock
1 tablespoon steak sauce
3 bay leaves
1 tablespoon sugar
½ teaspoon hot pepper sauce
1 cup uncooked long grain rice

Instructions

Using your Instant Pot's sauté mode, add oil, peppers, and onion, cooking until slightly tender.
Add sausage and remaining ingredients to the Instant Pot.
Set the Instant Pot to manual pressure for 5 minutes.
At the end of the pressure cycle, allow a natural release of pressure for 5 minutes and then a quick release for any remaining pressure.
Serve with additional peppers and/or cilantro or parsley.
Serves 4

Essential Oils Wellness

Where to Begin with Essential Oils

Welcome to Week One of A Mom’s Guide To Getting Started with Essential Oils. As I mentioned last week in the introduction to this series, my goal is to give you an easy-to-follow guide to getting started with essential oils in your own family, so that hopefully you will find essential oils a safe and effective way to improve the health and wellness of your family. Today, we will discuss where to begin with essential oils.

For those of you very new to the idea of essential oils, let’s begin by defining the term:

What are essential oils?

Essential oils are concentrated, liquid plant extracts used for therapeutic and medicinal purposes. They are called “essential” because they contain the essence of a plant, including its aroma and health properties. Since essential oils can be taken from virtually all plants, many essential oils come from various sources, including flowers, grasses, fruits, roots, trees, and leaves.

There are three common ways we use essential oils: diffusion, topical application, and household. One important note before we move on; unless otherwise noted, this series is primarily for using essential oils on adults, though I will give you some tips for using them with children.

Now that we have that part out of the way, let’s move forward by discussing the must-haves for using essential oils and some of the ways we use them in our own home. As I mentioned in the introduction to this series, you may use any brand of essential oils you love. I primarily purchase my own oils from Rocky Mountian Oils and Plant Therapy. Throughout the series, where possible, I will give you equivalent comparisons to blends from Young Living and doTERRA for those of you who prefer those companies.

Which Essential Oils Should I Use First?

This is one of the most common questions I am asked. If you’re unsure of where to begin with essential oils, you may not be clear about what essential oils to try first. And if you begin shopping for essential oils before you understand how best to use them, it can get very overwhelming and very expensive. Many people purchase far more than they truly need.

While there are hundreds of oils to try, I’ll give you the single oils and blends I recommend starting out with. These are the most versatile and the most used in my own home, and while I’ve only listed a sampling of the applications of these essential oils, this will get you started. You’ll have fun discovering many other ways you can use these (and a few others) as the series progresses, and by downloading the free printable mentioned toward the bottom of this post.

Let’s get started.

Essential Oil Singles

Lemon, Peppermint, Tea Tree, and Lavender are some of the most versatile (and therefore most cost-effective) essential oils you can purchase, and are some of the first oils I tried and the ones I continue to use most today. With just these 4 essential oils, you will be able to meet your family’s needs for general first aid, household cleaning, better sleep, boosting the immune system, deodorizing your home, uplifting your mood, and more.

Here are a few benefits to using just these four essential oils:

Lemon – This is a common oil in many cleaning products and as a companion to oils for the diffuser. It is great for deodorizing and disinfecting, and I often include lemon when I’m trying to fight off illness in our home.

Peppermint – Another versatile oil, peppermint is the first oil I reach for when I’m struggling with a headache or if I need a quick pick-me-up. It is so helpful in the diffuser for sinus issues. We also make a spray with it to ward off ants!

Tea Tree – Tea tree is great to have on hand for many reasons. My favorite is that it’s great in the diffuser for kids when they have congestion problems, where other oils may not be a safe for them (we’ll cover safe use with children soon!). Tea tree makes an effective anti-lice spray, and is the first essential oil I used on my son (to help with the itching and healing of chicken pox).

Lavender – Lavender is the most used and most versatile essential oil on the market. Have you ever seen the movie My Big Fat Greek Wedding? Remember the dad who sprays Windex on everything from a swollen toe to acne? That’s lavender. Except lavender actually works. Lavender is amazing for many skin conditions, so it’s a wonderful choice to add to lotions and soaps. You can also use it to freshen and scent linens, and it is a must-have for the first aid kit. It is most commonly used in my house to help with sleep and for joint pain. It is one of the essential oils in nearly every blend I create because it really is good for almost everything that ails you. When you hear someone (read: me) say, “there’s an oil for that!” I’m likely thinking about Lavender.

Essential Oil Blends

Essential oil blends are sometimes the most effective way to use essential oils. The synergy of different oils can make them even more powerful, and there are times you may want help with more than one issue.

Quite frequently I create my own blends from my personal favorite essential oils, but I also keep some of my favorite blends from my favorite companies on hand as well.

Immune Strength (RMO)is the essential oil blend I reach for most when someone is sick or we know we’ve been exposed to someone who is sick. It has shortened the duration of illnesses in our family and prevented others from getting those same illnesses.

I also use it often in the diffuser throughout the cold and flu season (just to be safe from all the possible germs) and whenever we are going to be in a crowded public place or on an airplane. Colds and the flu have all but been eliminated from our family since we began using this blend.

Compare to:

Plant Therapy Germ Fighter
Young Living Thieves
doTERRA On Guard

If you prefer to blend your own essential oils, this recipe on my other blog is the DIY version of this immune-strengthening blend.

Purify (RMO) is a blend created to eliminate airborne bacteria, viruses, mold, and fungus, as well as to deodorize. It can also be used in first aid uses such as spider bites. This is the blend I generally diffuse in the bathroom. <ahem> It has a wonderful lemon-y scent and smells very fresh and clean. On a recent vacation to Florida, I used to as an insect repellent and it worked very well.

Compare to:

Plant Therapy Deodorizing
Young Living Purification
doTERRA Purify

Rapid Relief (Plant Therapy) is a great blend for those days when discomfort is interfering with life. It’s a very warm blend that penetrates aching muscles and joints to provide relief.

Compare to:

Rocky Mountain Oils Relieve Me
Young Living Panaway
doTERRA Deep Blue

Stocking Up on Basic Supplies

In addition to your essential oils, you will need to make sure you have a few more items on hand. This includes some good carrier oils so that you can properly dilute your essential oils. Because essential oils are extremely potent, rarely should they be used on the skin “neat” (without being diluted), especially when applying oils to children.

I have a couple of favorite carrier oils. For most uses, I generally choose Fractionated Coconut Oil (FCO). FCO has no scent, doesn’t become solid like the coconut oil you may cook with, doesn’t stain fabrics, and you don’t need to worry about it spoiling. My other favorite carrier is Jojoba Oil. I usually choose Jojoba if I’m applying the oils to a wound, burn, rash, or my face because, unlike FCO, Jojoba Oil has healing properties of its own. It also has a very long shelf life. I have also used regular coconut oil topically when I don’t have FCO on hand (or when making a skin product). Olive Oil. Grapeseed Oil and Sweet Almond Oil are also good choices. You can usually find these options available at your local health food store. You can also buy them online from Plant Therapy, Rocky Mountain Oils, or Amazon.

You’ll also want to get your hands on some 15 ml empty essential oil bottles with orifice reducer, 10 ml roller bottles, a diffuser, and a carrying case or wooden oils box as you get set up for using essential oils. I’ll be sharing more about some of my other favorite accessories toward the end of the course, but these are a great start. You can find them all on Amazon, Plant Therapy, or Rocky Mountain Oils.

Ok, that was a lot of information. But it should also be very useful for you as you get started.

Action Step

Now that you have an idea of where to begin with essential oils, go ahead and buy one or more of the oils or kits above (or dig them out of the cabinet) and get ready to start trying out the tips and recipes coming up in the rest of the series.

The next article will cover general safety tips (including safe use of essential oils with children) so you can actually start using your oils!

Next Up: How to Use Essential Oils Safely

GET INSTANT ACCESS

to Our Essential Oils Starter Pack!

We'll send you this awesome set of helpful printables and simple recipes, plus keep you up to date on all that's happening at Wellness Becomes Her.

Hidden Content

Precautions

Never use essential oils undiluted or in the eyes or mucous membranes. Do not ingest essential oils unless working with a qualified practitioner. Keep essential oils away from children. If applying an essential oil to your skin always perform a small patch test to an insensitive part of the body (after you have properly diluted the oil in an appropriate carrier oil).

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Gluten-free Recipes Keto Recipes Paleo Recipes Recipes Whole30 Recipes

12 Super Simple Deviled Eggs Recipes

One of the constants throughout my childhood and even into adulthood is that holiday dinners (all of them) would have my Grandma’s deviled eggs. I mean, who can resist the deliciousness of deviled eggs? Not only are they the perfect food for all those leftover Easter eggs, they’re also a great idea for church potlucks, bridal showers, and, of course, your holiday meals. Today, what I love most is how extremely versatile the recipes can be, especially for the Whole30 or Paleo lifestyle.

Some people prefer deviled egg recipes that are sweet. Some like ’em salty. And some like to live on the wild side with some heat or other unique toppings. No matter what you prefer, there are some great deviled egg recipes out there that are sure to make your mouth happy. Here are a few that should definitely be given a try!

Please note that the focus of these recipes is not particularly Whole30 or Paleo, so if you are eating according to those plans, you’ll want to make careful substitutions when necessary.

12 Super Simple Deviled Egg Recipes

1. Gluten-Free No Mayo Deviled Eggs Need to stay away from gluten but craving some of those delicious deviled eggs? No worries with this recipe. Made with greek yogurt and a little spice, these deviled eggs are sure to please!

2. Avocado Deviled Eggs Think of these fun yummies as eating nachos, but without the guilt of the chips! Fresh tasting, and full of flavor!

3. Sour Cream & Siracha Deviled Eggs in the Instant Pot Is there anything you can’t make in the Instant Pot? These deviled eggs are super simple, fast and easy to make! Plus, they bring the heat!

4. Pastel Deviled Eggs Looking for that perfect dish to take to Easter or just to celebrate the much-anticipated Spring season? These pastel deviled eggs are not only beautiful but taste great too!

5. Deviled Eggs with Bacon and Chives Bacon makes everything better, right? In this case…yes! Try making up a batch of these awesome hard-boiled beauties and enjoy their flavor.

6. Ginger-Chili Deviled Eggs A little heat with the fresh flavor of ginger? Sounds like a winning deviled eggs combo to me!

7. Caesar Salad Deviled Eggs Not only are they low-carb and gluten-free, but they pack a punch of “wow” to your taste buds as well.

8. Chorizo Deviled Eggs A fun twist on a classic recipe. Great for football tailgates as well as a fun-family get-together.

9. Low-Carb Deviled Eggs Without Vinegar Looking for a great recipe but without that vinegar addition? This is the one for you!

10. Buffalo Chicken Deviled Eggs Beware, one bite of these and you may not be able to stop! Talk about a delicious deviled egg, with a spicy little kick.

11. Low Carb, Keto, Paleo Deviled Eggs Is there a healthier snack option than this? A great recipe to make to help stay on the eating healthy journey.

12. Easy Keto Stuffed Eggs in the Instant Pot Another great and super simple hard-boiled egg recipe that anyone can make in their Instant Pot!

Deviled eggs are truly one of the easiest, simplest and filling snacks that anyone can make. There are so many great varieties to try! Try a few of the suggested recipes above or have fun creating new varieties that you can enjoy. Remember, there’s no wrong way to make a great deviled egg!

Essential Oils

A Mom’s Guide to Getting Started with Essential Oils – An Introduction

My goal with this series is exactly as the title suggests — to give you an easy-to-follow guide to getting started with essential oils in your own family. My hope is that you will find essential oils a safe and effective way to improve the health and wellness of your family.

I have learned so much about essential oils over the past few years, both from my own personal research and in my own family’s use of essential oils. I’m excited to share with you some of the things I have learned and will be doing so over the next few weeks.

A Little About My Experience with Essential Oils

I am a registered nurse and for many years have sought alternative therapies for Lupus, an autoimmune disease I was diagnosed with several years ago. I was also diagnosed with Fibromyalgia 16 years ago. I began using essential oils about 6 years ago when it was suggested that lavender essential oil might help the joint pain Lupus causes. Much to my surprise, it did provide relief. Then I discovered peppermint essential oil helped the headaches I often suffered from. For a couple of years, lavender and peppermint essential oils were the only ones I bought and used, except for the Tea Tree Oil I used when my son had chicken pox (truth be told I didn’t even know it was an “essential oil”).

About 3 1/2 years ago, I decided to do a trial of essential oils to help my son with ADHD. I was satisfied enough with that trial to continue learning more about how essential oils could play a part in the overall health of my family (all the while denouncing the idea that I was becoming the “crazy essential oils lady”). Truth be told, even though essential oils were starting to make a difference in my family, I was still a skeptic.

Fast forward to today. I have now eliminated many unhealthy cleaning products and cosmetics from our home and replaced them with more healthful homemade products, using essential oils. And now, everyone in my home is more likely to reach for (or at least ask for) an essential oil treatment for many symptoms of illness — from coughs to insect bites to burns to upset tummies. My skeptical husband recently texted me when I was traveling to ask which oil he should use for poison ivy (that is progress, friends!).

A Bit of a Disclaimer

Please understand that I am not an expert or certified aromatherapist (though I am in the process of becoming one). Nor am I a direct sales representative for any essential oils company.

I am primarily sharing my own experience – from one mom to another – that I believe weighs all the controversial issues surrounding essential oils in a balanced way and arrives at a good approach for using them safely with your family.

Who Should Read this Series?

This series is helpful for anyone wanting to get started with essential oils regardless of whether you prefer purchasing through a direct sales company (MLM) or online store, or if you choose to buy your favorite brand from your local health foods store. Essential oils are available almost everywhere these days, but please do read my article about why quality is important in essential oils before shopping your local drugstore.

It also may be helpful to someone who has been using essential oils for a short period of time or for a single purpose and wants to learn more about how to use them in your everyday life.

Using Your Favorite Essential Oils Supplier

While my personal favorite essential oils sellers are Rocky Mountain Oils (RMO) and Plant Therapy (PT), you can use what you learn in this sereis along with any brand of essential oils you love. However, a few questions always come up when I mention the companies I use, so give me just a moment to anticipate yours.

RMO and PT are not a direct sales companies; they are online stores. I LOVE them both and their products so much for several reasons:

I don’t have to sign up for a membership, requiring monthly or yearly purchase minimums
Fast shipping that’s always free
Competitive pricing with frequent sales and specials
High-quality (pure) essential oils and online GC-MS test results from a verified third-party tester
Liberal return policy if you are not satisfied with your purchase (even if the bottle is empty)
Loyalty program where points are earned and can be applied to purchases
Frequent and generous sales

That said, this series is written for everyone, no matter the essential oils company from which you choose to buy. There is no pressure here to buy from my favorites. You can also use the information in this series to substitute single oils and oil blends from your favorite company as needed. I’ll even help you match up some of the blends I’ll be sharing about with comparable blends from other popular companies.

What to Expect in This Series

In this 10-day series, I will share helpful tips for how you can improve your family’s health and wellness with essential oils, some of my favorite uses and recipes, and a downloadable starter pack to make it as easy as possible for you to get started with essential oils.

Here are the general topics that will be covered during the series:

▪Week 1: Where to Begin with Essential Oils
▪Week 2: How to Use Essential Oils Safely
▪Week 3: Diffusing and Inhaling Essential Oils
▪Week 4: Choosing a Diffuser
▪Week 5: Using Essential Oils Topically
▪Week 6: DIY Natural Household Cleaners
▪Week 7: Using Essential Oils for Your Beauty Needs
▪Week 8: Essential Oils First Aid Kit
▪Week 9: 25 Simple Uses for Your Essential Oils
▪Week 10: My Favorite Essential Oil Resources

Action Step

Before you move on to Week 1, I have a little bit of homework for you to do. Please read this short article by world-renowned essential oils expert, Robert Tisserand. It will give you a simple overview of what exactly essential oils are and how they are extracted. Doing so will give you a foundation on which to build in the next few weeks:

Trust me, when you start getting into the chemistry of essential oils, it can be very confusing. This series is not meant to make you an expert in 10 weeks (I’ll leave that to the real experts); it is meant to give you a safe start.

Next, go download my Essential Oils Starter Pack by entering your email below. This will do two things. First, it will give you a printable of some tools we’ll be using during this series, along with some recipes that will match up with some of the series themes. Secondly, it will subscribe you to my email newsletter, so that you will get a reminder of when the next article in the series publishes (along with other news and information).

GET INSTANT ACCESS

to Our Essential Oils Starter Pack!

We'll send you this awesome set of helpful printables and simple recipes, plus keep you up to date on all that's happening at Wellness Becomes Her.

Next Up: Where to Begin with Essential Oils

Precautions

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Paleo Recipes Recipes Whole30 Recipes

Bacon-Wrapped Pork Tenderloin with Veggies One Pan Meal (Whole30, Paleo)

In my opinion, there’s nothing better or more convenient than a one-pot (or in this case one-pan) meal. Gather your protein and veggie side dishes, season, oil, toss together and make magic happen in your oven (or stew pot or Instant Pot). It’s a beautiful thing.

And for this dish, there’s bacon. Who doesn’t love bacon? I enjoy a good pork tenderloin, but it has to be well-seasoned or it’s just kinda blah. Adding the bacon both adds flavor and some much-needed fat. Don’t be afraid of fat. Fat is good. Especially good fat. And bacon is good fat. This dish is perfect for when company is coming or for Sunday dinner.

In this recipe, we use potatoes, peppers, and green beans. But you could add any vegetables you wish. Sweet potatoes, onions, and asparagus is another combination we love. I’ve also use Brussels sprouts and carrots. Mix it up a little each time. You can also change out the protein — like with this garlic and orange chicken one-pan dish. The possibilities are endless.

If you are on the Whole30 eating plan, realize that organic pork tenderloin is not easy to find (I don’t always buy organic, but if you do, this may not be the recipe for you) unless you are buying from a local farmer. And remember to keep your bacon sugar-free.

Bacon-Wrapped Pork Tenderloin with Veggies

Ingredients

2 tsp. minced garlic
1-1/2 tsp. salt
1/2 tsp. black pepper
6 tbsp. olive oil, divided
1.5-2 lbs. pork tenderloin
8-10 oz Peppered bacon
1 lb. fingerling potatoes, sliced lengthwise into 4 pieces for larger potatoes, or in half for smaller ones
1 each red, yellow, and orange peppers, sliced thin
1/2 lb fresh french green beans, ends cut off

Directions

Preheat oven to 350 degrees
Remove the silverskin (the silvery-white connective tissue running along the top) from the pork tenderloin with a sharp knife.
Rinse pork, pat dry and place on a work surface
Rub the garlic, salt, and pepper over the tenderloin
Wrap tenderloin with bacon strips (approx. 8 strips)
Place all of the vegetables in a bowl and toss in olive oil with salt and pepper to taste
Cover the baking sheet with parchment paper
Place pork tenderloin on baking sheet, bacon edges side down
Place vegetables around pork tenderloin
Roast in the oven until a probe thermometer inserted into tenderloin reads 140°F (approx. 30 minutes)
Remove from oven and allow to rest for 10 minutes before serving
Serves 4

Homemade Lip Balm Recipe with Citrus Essential Oils

When you’ve decided that you love essential oils, you will begin to think about everything you can possibly do with them. The uses around your home are endless. So endless in fact that it can be a little intimidating. If that’s how you’re feeling, this homemade lip balm is a great first recipe to try. It’s also a great recipe to make over and over (and you will want to once you’ve tossed out the chapstick and used this), and your kids will love helping you make it as well. It only takes about 15 minutes from start to finish and you’ll have a dozen tubes of homemade lip balm.

I use citrus essential oils in this recipe, but truly, the possibilities are endless with all of the different combinations of essential oils you could try. Peppermint is another favorite of mine. Have fun experimenting with your homemade lip balm!

Homemade Lip Balm Recipe

Ingredients

2 tablespoons sweet almond oil (or coconut or olive oil or a combination)
2 tablespoon organic shea butter
2 tablespoons organic beeswax pellets
1-2 drops vitamin e oil
15 drops sweet orange essential oil
10 drops lemon essential oil
5 drops lime essential oil

(my favorite essential oils suppliers include Plant Therapy and Rocky Mountain Oils)

Note: Citrus essential oils can be phototoxic. The dilution of essential oils in this recipe are considered safe

Supplies

Lip balm tubes
Lip balm tray
Glass measuring cup
Small saucepan

Directions
In a small glass measuring cup, combine the mango butter, beeswax, sweet almond oil.

Place cup into a saucepan with boiling water. Stir until melted. Remove from heat.

Stir in the vitamin e oil and essential oil.

Carefully pour the mixture into the lip balm tubes using the measuring cups spout. I use this stand for the tubes to keep them upright while I’m pouring. I highly recommend it for making this project easier. You’ll want to move quickly because the lip balm will start to harden. If it does, simply remelt it.

Allow the lip balm to set for 30 minutes or carefully transfer to the refrigerator for a quicker set time.

Makes 15 tubes.

You might also enjoy:

Homemade Citrus Lip Balm

Save Print

Author: Marcy Crabtree

Recipe type: DIY

Ingredients

2 tablespoons sweet almond oil (or coconut or olive oil)
2 tablespoon mango butter (or shea or cocoa butter)
2 tablespoons organic beeswax pellets
1-2 drops vitamin e oil
15 drops sweet orange essential oil
10 drops lemon essential oil
5 drops lime essential oil

Supplies

Lip balm tubes
Lip balm tray
Glass measuring cup
Small saucepan

Instructions

In a small glass measuring cup, combine the mango butter, beeswax, sweet almond oil.
Place cup into a saucepan with boiling water. Stir until melted. Remove from heat.
Stir in the vitamin e oil and essential oil.
Carefully pour the mixture into the lip balm tubes using the measuring cups spout. You'll want to move quickly because the lip balm will start to harden. If it does, simply remelt it.
Allow the lip balm to set for 30 minutes or carefully transfer to the refrigerator for a quicker set time.
Makes 12 tubes.

Gluten-free Recipes Paleo Recipes Recipes Whole30 Recipes

Whole30 Chicken Fajita Bowls (Whole30, Paleo, Keto)

One of my favorite meals to eat out is fajitas. I love that sizzling iron skillet they bring to the table with chicken, shrimp, or steak, loads of peppers and onions, tortillas, guacamole, sour cream — all of it. But since I started eating a mostly Whole30 or Paleo diet, it’s a bit tempting to eat fajitas out.

Now I eat my fajitas in a bowl. When most people eat fajita bowls, they serve the meat, peppers, and onions over rice, but rice is not a Whole30 approved food. After playing around with it a few times, I discovered the perfect substitute — roasted sweet potatoes! I think you’ll love this dish as much as I do!

Whole 30 Chicken Fajita Bowls

Ingredients

2 chicken breasts
2 large bell peppers
1 sweet onion
3 tablespoon coconut oil
2 large sweet potatoes, peeled and chopped to bite size
3 tablespoons olive oil
sea salt to taste
4 tomatoes, chopped
1 chopped scallion
1 avocado sliced
3 tablespoons taco seasoning (I make my own)
1 lime
Salsa for serving

Directions

Preheat the oven to 425 degrees.

Place sweet potatoes in a bowl and toss with olive oil and sea salt.

Coat chicken breasts with olive oil and season on both sides with 1 tablespoon of the taco seasoning.

Line a baking tray with tinfoil and spread out the sweet potatoes and chicken.

Cook for 25-30 minutes turning once halfway through. Potatoes should be fork tender and chicken should be 165°F.

In the meantime . . .

Chop the bell peppers and onions into small strips.

In a large pan, heat one tablespoon of coconut oil slightly over medium heat.

Once hot, add the peppers and onions. Cover and cook for 4-6 minutes.

Sprinkle 2 tablespoons of seasoning over the peppers. Cook another two minutes tossing to coat.

Remove from pan and set aside.

Assemble in bowls: Divide the sweet potatoes into the bowls and top with roughly chopped chicken, peppers, avocado, and tomatoes.

Serve with salsa, a squeeze of lime, and a garnish of chopped scallions.

Serves four.

Chicken Fajita Bowls

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Prep time

15 mins

Cook time

30 mins

Total time

45 mins

Author: Marcy Crabtree

Recipe type: Dinner

Cuisine: Paleo Whole30 Keto

Serves: Serves 4

Ingredients

2 chicken breasts
2 large bell peppers
1 sweet onion
3 tablespoon coconut oil
2 large sweet potatoes, peeled and chopped to bite size
3 tablespoons olive oil
sea salt to taste
4 tomatoes, chopped
1 scallion, chopped
1 avocado sliced
3 tablespoons taco seasoning
1 lime
Salsa for serving

Instructions

Preheat the oven to 425 degrees.
Place sweet potatoes in a bowl and toss with olive oil and sea salt.
Coat chicken breasts with olive oil and season on both sides with 1 tablespoon of the taco seasoning.
Line a baking tray with tinfoil and spread out the sweet potatoes and chicken.
Cook for 25-30 minutes turning once halfway through. Potatoes should be fork tender and chicken should be 165°F.

In the meantime . . .

Chop the bell peppers and onions into small strips.
In a large pan, heat one tablespoon of coconut oil slightly over medium heat.
Once hot, add the peppers and onions. Cover and cook for 4-6 minutes.
Sprinkle 2 tablespoons of seasoning over the peppers. Cook another two minutes tossing to coat.
Remove from pan and set aside.
Assemble in bowls: Divide the sweet potatoes into the bowls and top with roughly chopped chicken, peppers, avocado and tomatoes.
Serve with salsa, a squeeze of lime, and a garnish of chopped scallions.
Serves four.

Recipes Recipes for Kids

How to Make Homemade Gummy Candies

Most of us who are moms with a goal of increased health and wellness, also hope the same for our children. With so many “sweet” holidays on the calendar (Valentine’s Day, Easter, Christmas), it’s easy to get derailed in making our sure our kids are eating treats that both satisfy that sweet tooth and nourish their growing bodies. This simple recipe for homemade gummy candies can help you keep your kids on track.

This particular recipe obviously has an Easter theme, but you could use this method for homemade gummy candies of all kinds. For Valentine’s Day, use this adorable heart-shaped mold with grape juice, for example. There are also Christmas molds, bear molds, and many other options.

Homemade Gummy Candies

Ingredients

2 cups fresh-squeezed orange juice or blended peeled fruit to make 2 cups (we prefer the whole fruit)
¼ of an organic lemon (including peel, seeds removed) or 2 Tbsp. lemon juice
¼ cup quality gelatin (I use Vital Proteins Beef Gelatin)
¼ of an organic lemon or 2 Tbsp. lemon juice
2 tablespoons raw honey

Supplies

silicone bunny mold
a small whisk
a small saucepan

Instructions

These will come together quickly but are also time sensitive when mixing so plan to have everything out ahead of time.

Add fresh orange juice or blended orange, lemon and honey to your blender and blend until smooth.

In a small saucepan on medium heat, heat 1/4 cup of the citrus blend until hot, add gelatin and whisk together until smooth.

At the same time, in a medium saucepan on medium, heat the rest of the citrus blend until hot.

Add the gelatin mixture to the hot citrus mixture and quickly whisk together until well mixed.

Immediately pour mixture into the silicone molds.

Place in refrigerator and chill until firm, about 1-2 hours.

Store in an air-tight container in the refrigerator for up to 1 week.

Homemade Gummy Candies

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Prep time

10 mins

Cook time

10 mins

Total time

20 mins

Author: Marcy Crabtree

Recipe type: Sweets

Serves: 12 gummies

Ingredients

2 cups fresh-squeezed orange juice or blended fruit to make 2 cups (we prefer the whole fruit)
¼ of an organic lemon (including peel, seeds removed, or 2 Tbsp. lemon juice
¼ cup quality gelatin (I use Vital Proteins)
2-4 tablespoons raw honey

Supplies

silicone molds
a small whisk
a small saucepan
a medium saucepan

Instructions

These will come together quickly but are also time sensitive when mixing so plan to have everything out ahead of time.
Add fresh orange juice or blended orange, lemon and honey to your blender and blend until smooth.
In a small saucepan on medium heat, heat ¼ cup of the citrus blend until hot, add gelatin and whisk together until smooth.
At the same time, in a medium saucepan on medium, heat the rest of the citrus blend until hot.
Add the gelatin mixture to the hot citrus mixture and quickly whisk together until well mixed.
Immediately pour mixture into the silicone molds.
Place in refrigerator and chill until firm, about 1-2 hours.
Store in an air-tight container in the refrigerator for up to 1 week.

Keto Recipes Paleo Recipes Recipes Whole30 Recipes

Salmon Patties Recipe (Whole30, Paleo, Keto)

I’ve mentioned before that I’ve never been a huge meat eater. Oftentimes, those who eat a Paleo or Whole30 diet eat a ton of chicken. While I can eat some chicken (or beef or pork), I can’t stomach it every meal of every day. So I have to find other ways to eat the amount of protein needed to be successful in my efforts to heal my body and lose weight. One of the ways I do this is with canned fish, mostly tuna a salmon.

My favorite way to eat tuna is cold in tuna salad, but for salmon, I absolutely love making salmon patties. I usually make at least a dozen at a time because they will keep in the fridge for days and also freeze well. Often I eat them with a dollop of Primal Kitchen Chipotle Lime Mayo with a side of fruit for lunch. For dinner, I’ll serve them up with a side salad or roasted veggies. I even eat them for breakfast over sliced avocado and topped with an over easy egg. They are super versatile and delicious, and you can cook up a batch in no time. This is a great recipe for meal preppers!

Paleo Salmon Patties Recipe

Ingredients:

14oz can wild caught (Alaska) salmon (I buy Wild Planet Pink Alaskan Salmon by the case)
2 eggs
1 garlic clove, minced
1/2 onion, diced
1 celery rib, diced
2 tbsp Cassava flour (may sub coconut or almond)
Juice of 1/2 lemon
1 tablespoon dried dill
Salt and Black pepper, to taste
Dash hot sauce
3 tbsp coconut oil
lemon wedges to serve on the side, if desired

Instructions

Add the salmon to a large mixing bowl. Use a fork to break the salmon apart.
Add the onion, celery, dill, salt, black pepper, hot sauce, and lemon juice and mix well.

Add the cassava flour, continue mixing until the flour is well incorporated.
Add the eggs and mix until everything is well combined.

Form the mixture into 6 equal patties.
Heat the coconut oil in a large skillet over medium-high heat.

Add the salmon cakes to the skillet and cook until golden brown (approx. 3 minutes per side).
Serve with lemon wedges on the side, if desired.

Serves 6.

Note: This recipe doubles and freezes well.

Salmon Patties

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Prep time

10 mins

Cook time

10 mins

Total time

20 mins

Author: Marcy Crabtree

Recipe type: Fish

Cuisine: Paleo Whole30 Keto

Serves: 6 patties

Ingredients

14oz can wild caught (Alaska) salmon
2 eggs
1 garlic clove, minced
½ onion, diced
1 celery rib, diced
2 tbsp Cassava flour (may sub coconut or almond)
Juice of ½ lemon
1 tablespoon dried dill
Salt and Black pepper, to taste
Dash hot sauce
3 tbsp coconut oil
lemon wedges to serve on the side, if desired

Instructions

Add the salmon to a large mixing bowl. Use a fork to break the salmon apart.
Add the onion, celery, dill, salt, black pepper, hot sauce, and lemon juice and mix well.
Add the cassava flour, continue mixing until the flour is well incorporated.
Add the eggs and mix until everything is well combined.
Form the mixture into 6 equal patties.
Heat the coconut oil in a large skillet over medium-high heat.
Add the salmon cakes to the skillet and cook until golden brown (approx. 3 minutes per side).
Serve with lemon wedges on the side, if desired.
Makes 6 patties.

Notes

This recipe doubles and freezes well.