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

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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

Save Print

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.

Whole 30

How to Reintroduce Foods After a Whole30 Challenge

Have you completed your Whole30 challenge? Congratulations! What an incredible experience it can be, right? If you survived 30 days of a Whole30 Challenge, you can do anything!

Now that you’re finished with your thirty days of the Whole30 Challenge, you may be wondering what’s next? I can tell you from my first experience, going back to eating the way you did before isn’t the answer <ahem>. But if you want to take full advantage of having experienced an elimination diet and believe you are ready to start reintroducing foods that you enjoy, keep reading. In this article, we’ll be sharing a guide for reintroducing foods after a Whole30 Challenge in a simple and healthy way!

Note: If you are like me and believe you have a really unhealthy gut (ie: you’re suffering symptoms of autoimmune disease, joint and/or muscle pain, or general inflammation), you may want to continue eating the Whole30 way for another 30 days or longer. I have personally found that 90 days worked best for me. After 90 days, I felt that my symptoms were under control enough that I could begin slowly (and successfully) adding in some foods that I had not suspected were contributing to my symptoms.

How to Reintroduce Foods after a Whole30 Diet

How to reintroduce foods into your diet

It’s important to start reintroducing foods back into your diet one food group at a time. After all, you’ve just eliminated several groups to get to the bottom of what makes your body respond a certain way. When reintroducing foods, if you reintroduce them one group at a time, you can pinpoint what foods affect you negatively. You can do this by reintroducing different food groups on different days. This is a pretty crucial step in the Whole30 process, so don’t rush to add all of these foods to your diet again at once if you want to find out how your body responds to them individually.

Don’t rush it

The Whole30 creators suggest taking your time reintroducing potentially problematic foods into your diet. This way, you can really take time and evaluate how these ingredients and foods affect your body and the way you feel. They recommend taking 3 days between each new food group introduction so you’re able to take time and assess afterward before introducing another. If you start reintroducing foods too fast, it can be difficult to truly pinpoint what is causing any issues you may be experiencing.

Don’t skip it

If you’re feeling good, that’s a great sign that you’ve had a successful Whole30 experience. Congratulations! However, Melissa Hartwig (co-creator of the Whole30 diet) encourages you to go through a reintroduction period regardless. Even if you plan to continue doing Whole30 or want to attempt another round, reintroducing foods is an important part in the learning process. If you don’t reintroduce potentially problematic foods, you won’t be able to pinpoint those problem foods that are affecting your health

Note: The creators of Whole30 don’t encourage doing Whole30 forever. Read here to see why and what they DO recommend as far as continuing Whole30.

Follow a reintroduction plan.

If you’re completing a Whole30 for the first time, it can be helpful to have your reintroduction plan laid out for you. This is your best bet for a successful period of reintroduction. You can find information about reintroduction protocols in It Starts With Food as well as the general outline and guidelines on the Whole30 site. Another great resource is The Whole 30: The 30-Day Guide to Total Health and Food Freedom so definitely pick that up if you feel like you need the extra support through this journey.

Do it at your own pace.

This is such an important piece of your journey. Doing things at your own pace can help you not only achieve success in the days and weeks following your 30-day journey but also in the long term as well. If you don’t feel like you want to reintroduce foods immediately after 30 days, wait as long as you need to until you feel ready. Want to start reintroducing foods on a much slower basis? Go for it! You can introduce one new food group a week, or even a month. It is all completely up to you and dependent upon your personal goals for your Whole30.

Was your main goal to lose weight? Consider reintroducing foods that are still healthy, but allow you to splurge here and there. For me, this included raw honey and maple syrup (my tea really missed its honey!) Don’t over-do it on sugar immediately and stay on a path of exercising willpower over junk foods though.

Was your main goal to learn how food affects your body? Consider a slower reintroduction phase to give yourself adequate time to assess how each food is making your body feel.

Is there a food you really miss, add it first. For me, I missed cheeses such as bleu and feta, as well as homemade yogurt. So I attempted to add these foods early on.

The end goal is to feel better, live a healthier life, and understand your body better. At the end of the day, you make the choices that you feel are best for your own body, and pace is equally as important when making those choices.

If you’ve started reintroducing foods already, what have you learned about how each food group affects your body? If not, what are you most looking forward to reintroducing? Share in the comments!

Visit the landing page for the entire 6-article series, A Simple Guide to the Whole30 Diet.

Instant Pot Recipes Paleo Recipes Recipes Whole30 Recipes

Instant Pot Lemon Garlic Chicken Recipe (Whole30, Paleo)

Lemon and garlic are two of my favorite culinary words. And when combined with chicken and the Instant Pot, they are even more heavenly.

This simple Instant Pot lemon garlic chicken main dish will be ready in less than 30 minutes, and everyone in your family will enjoy devouring it.

Instant Pot Lemon Garlic Chicken

Ingredients:

4 boneless skinless chicken breasts
1 tablespoons olive oil
1 tsp dried parsley
salt and pepper to taste
juice of 1 lemon + lemon slices for garnish
1 cup chicken broth
4 tsp. minced garlic
Fresh parsley for garnish (optional)

Directions:

Turn Instant Pot to sauté until hot
Brush both sides of the chicken breasts with olive oil and season with salt and pepper
Place the chicken in the Instant Pot and sauté on each side for 2-3 minutes until golden brown.
Pour the chicken broth over the chicken breasts
Add the lemon juice, minced garlic, and parsley
Place the lid on the Instant Pot and seal shut, ensuring vent is closed
Press manual and set the timer for 15 minutes
Allow the Instant Pot to vent naturally
Garnish with lemon slices and fresh parsley if desired

Chicken breast with lemon and garlic on a plate

4.0 from 1 reviews

Instant Pot Lemon and Garlic Chicken

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Prep time

10 mins

Cook time

20 mins

Total time

30 mins

Author: Marcy Crabtree

Recipe type: Dinner

Serves: Serves 4

Ingredients

4 boneless skinless chicken breasts
1 tablespoons olive oil
1 tsp dried parsley
salt and pepper to taste
juice of 1 lemon + lemon slices for garnish
1 cup chicken broth
4 tsp. minced garlic
Fresh parsley for garnish (optional)

Instructions

Turn
Instant Pot
to sauté until hot
Brush both sides of the chicken breasts with olive oil and season with salt and pepper
Place the chicken in the Instant Pot and sauté on each side for 2-3 minutes until golden brown.
Pour the chicken broth over the chicken breasts
Add the lemon juice, minced garlic, and parsley
Place the lid on the Instant Pot and seal shut, ensuring vent is closed
Press manual and set the timer for 15 minutes
Allow the Instant Pot to vent naturally
Garnish with lemon slices and fresh parsley, if desired