COOKING WITH ESSENTIAL OILS BY VANESSA VICKERY - BECOMINGNESS.COM.AU

COOKING WITH ESSENTIAL OILS BY VANESSA VICKERY - BECOMINGNESS.COM.AU

CONTENTS A Little Bit About Me Essential Oil Cooking Tips 3 3 4 Lunch & Dinner 5 Dips & Dressings 9 Raw Desserts 11 Drinks 21 How to Purchase Doterra Oils 23

A LITTLE BIT ABOUT ME Hi I m NESS and I am a qualified holistic nutritionist, wellness coach, healthy foodie, essential oil advocate and mama. It wasn't until I was studying Nutritional Medicine that I became more familiar with essential oils. With being a mum to two young children (toddlers at the time), setting up Becomingness and my study commitments, which included regular travel, I was struggling with my focus and energy levels. I remember researching different natural remedies and I came across peppermint essential oil and discovered how it could help me improve my energy levels and improve my focus. So, after researching the many different brands out there, I came to realise that not all essential oils are created equally. Many contain fillers, preservatives and additives! Then I discovered doterra and learned that their essential oils are 100% pure and what is on the label is actually in the bottle! They also use a co-sourcing model to source their oils sustainably and ethically from indigenous and natural habitats globally. doterra essential oils have become a important part of my life. I use the oils in my home every day, to cook with, clean with and to support my and my family's moods and emotional well being and much more. 3

ESSENTIAL OIL COOKING TIPS 1. Add essential oils at the end of your cooking. Heat alters the essential oils. 2. Use glass or stainless steel bowls when mixing. Essential oils can break down and damage plastic. 3. Use dropper tops for your 15ml bottles to add precise numbers of oil drops. 4. If using the regular orifice reducer (that would be the white thingy that covers the mouth of the bottle!), add to a spoon before stirring into your recipe to get a more accurate number of drops. 5. With stronger oils such as cinnamon bark oil, oregano oil, clove oil and ginger oil, start with a toothpick and repeat a little at a time to your recipes. Just dip the toothppick in the centre of the dripper cap and swirl the toothpick in your recipe. 6. Replace a citrus zest with a citrus oil. Since the oil is extracted from the rind, it doesn't replace a citrus juice. If the recipe calls for the zest of 'one' lemon, lime, orange or tangerine, you can use 8 to 14 drops of its companion essential oil. 7. One drop is much more powerful than the dry herbs you are used to. One tablespoon of a dried herb/spice is equal to 1/2 to 'one' drop of it's companion essential oil DOTERRA ESSENTIAL OILS THAT ARE SAFE TO COOK WITH Basil Bergamot Black Pepper Cardamom Cassia Cilantro Cinnamon Bark Clove Bud Coriander Cumin Dill Fennel Ginger Grapefruit Lavender Lemon Lemongrass Lime Marjoram Oregano Peppermint Rosemary Tangerine Thyme Wild Orange 4

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WARM UP PUMPKIN SOUP 1/4 cup onion, diced 1/4 cup celery, diced 1/4 cup carrot, diced 3 cups butternut pumpkin, diced 2 3 cups veggie or chicken stock 1/2 cup coconut milk 1 teaspoon salt 1/2 teaspoon black pepper 2 drops cardamom essential oil 2 drops cinnamon essential oil Roast first 4 ingredients in oven at 180 degrees Celcius until browned. Put the veggies into a large saucepan, and add 2 cups stock, coconut milk, salt and pepper. Simmer until just boiling. Place in food processor and puree until smooth, adding more stock if needed until desired thickness is reached. Add essential oils. Taste and season if needed. Serve hot. Serves 2 CITRUS KALE SALAD IN A JAR 2 cups kale, thinly sliced 2 tablespoons olive oil 1/4 cup carrots, shredded. 1/2 ripe avocado, mashed 1 drop lemon essential oil Pinch of sea salt and black pepper Handful raw pumpkin seeds Place kale, olive oil, salt and pepper in a mixing bowl and massage ingredients together until kale turns bright green and becomes softer Place kale into a jar with lid and refrigerate until ready to eat. Then add mashed avocado and lemon essential oil, put the lid on and shake your salad. Serves 1 Top with pumpkin seeds for extra crunch. 6

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LIME & LEMONGRASS CHICKEN NIBBLES 1 kilograms chicken nibbles (or chicken wings) 2 tablespoons raw/organic honey 2 tablespoons coconut aminos 8 drops lime essential oil 8 drops lemongrass essential oil 2 cloves garlic, minced 1 teaspoon sea salt Combine honey, coconut aminos, lime essential oil, lemongrass essential oil, garlic and sea in a large bowl. Add chicken nibbles and mix thoroughly. Cover and place in the refrigerator for 3-8 hours (the longer the better). Pre-heat oven to 220 degrees celcius. Line one or two baking trays with foil, place wire rack on top. Then remove the chicken from the marinade and place on the wire rack(s). Serves 6-8 Brush with some of the marinade and place in the oven for 15 minutes. Then, turn over and brush with any of the leftover marinade and cook for a further 15 minutes or until cooked through. 8

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GUACAMOLE 2 avocados, pitted peeled and diced 3/4 cup cherry tomatoes, quartered 1/2 cup red onion, diced 1 lime, juiced 1 garlic clove, minced 1 drop cilantro essential oil 1 drop lime essential oil 1/4 teaspoon chili flakes Pinch of sea salt Add all ingredients to a medium bowl and gently mix to combine LIME DRESSING 2 limes, juiced 1 teaspoon raw apple cider vinegar 2 teaspoons extra virgin olive oil 1/4 teaspoon ground cumin 1 drop lime essential oil Pinch of sea salt and black pepper To prepare the dressing, add your lime juice, ground cumin, raw apple cider vinegar, extra virgin olive oil, lime essential oil, sea salt, and black pepper to a small bowl. Whisk the ingredients until combined and serve on top of your favourite salad. 10

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RAW CHOCOLATE ORANGE TART Crust 3/4 cup macadamias 1/4 cup pitted dates 1/8 cup cacao powder Filling 1 cup macadamias 1/4 cup coconut oil 1/4 cup pure maple syrup 1/4 cup cacao powder 1 avocado 2-3 drops Wild Orange Essential Oil Topping Options Dark Chocolate, grated (I love Green & Black's Organic Dark Chocolate with 85% Cocoa or you can make your own) Orange rind, grated Crust Process the crust ingredients in a food processor or high speed blender until it resembles fine crumbs and sticks together when pressed. Halve mixture and place into 2 small tart pans (you may want to line them with cling wrap) and press down to form the base. Place in the freezer to set overnight or for a minimum of 4 hours. Filling Place ingredients in a blender or food processor and process until the mixture is nice and smooth. Pour on top of the bases and place in freezer to set for 2 hours. Then add your preferred topping and serve. Note: I recommend storing in the refrigerator to maintain the consistency of the filling. Makes 2 small tarts (approx 11cm diameter each) 12

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RAW PEPPERMINT SLICE Base 12 medjool dates, pitted 1 cup raw macadamias (or cashews) 1/3 cup raw cacao powder Peppermint layer 1 + 1/2 cups macadamias (or cashews), preferably soaked for a minimum 4 hours 1/2 cup desiccated organic coconut 1/2 cup pure maple syrup 4 drops peppermint essential oil Chocolate Layer 1/3 cup coconut oil 2 tablespoons pure maple syrup 1/3 cup raw cacao powder To make the base, process the macadamias in a food processor or blender until they resemble fine crumbs. Next, add the cacao powder and process until well combined. Then, add the dates and process until a sticky dough is formed. Spoon mixture into a lined square baking tin and smooth with the back of a spoon. To make the peppermint layer, process the macadamias and desiccated coconut to a high speed blender and blend until nice and smooth. Add the remaining the maple syrup and peppermint extract to the mixture and blend until creamy. Add to the base and smooth over with a spatula or back of a spoon and place into the freezer for at least 20 minutes. To make the chocolate layer: melt the coconut oil in saucepan on low heat. Once melted, add the maple syrup, whisking briskly until well combined. Then add the cacao powder, stirring until well mixed through. Pour the chocolate on top of the peppermint layer. Put back into the freezer and let it set completely (around 2-3 hours). Makes 16-20 Remove from the tin, slice straight away and store in an airtight container in the freezer 14

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RAW MINI LIME CHEESECAKES Base 1/2 cup macadamias 6 medjool dates Pinch of sea salt Cheesecake 1 cup macadamias, preferably soaked overnight or minimum 4 hours 1/2 cup coconut cream 1/4 cup pure maple syrup 16 drops lime essential oil 1/4 cup water Toppings Lime zest or lime wedges Process the base ingredients in your food processor/high speed blender/thermomix until it resembles crumbs and sticks together when pressed. Spoon mixture into a 24 mini muffin pan (see note below) and press down with the back of a teaspoon. Add the cheesecake ingredients to your food processor/high speed blender/thermomix and process until smooth. Add to the bases and smooth over with the back of a teaspoon and place into the freezer for 2 hours to set. Top with either grated lime zest or lime wedges Keep stored in the freezer in an airtight container Note: Makes 24 1) I recommend using either a mini silicon muffin tray or cut out little strips of baking paper to use as tabs at the bottom of the regular mini muffin tray, to make it easier to remove them from the muffin tray. 16

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MINTY COCONUT ROUGH 1 + 1/2 cups shredded organic coconut (desiccated coconut also works well) 1/2 cup coconut oil 1/2 cup cacao powder 3 tablespoons pure maple syrup 6 drops peppermint essential oil Makes 30 pieces Melt the coconut oil in a saucepan on low heat. Once melted, remove from heat, add the maple syrup, whisking briskly until well combined. Then add the cacao powder, stirring until well mixed through. Place the shredded coconut and peppermint essential oil into the saucepan and stir through the chocolate mixture. Spread evenly on a lined baking tray and place in the freezer for 30-60 minutes to set. Slice in desired sized pieces and serve. I recommend storing in the freezer to keep it firm. LEMON BLISS BALLS 1 cup cashews 1 cup desiccated coconut 1/4 cup coconut oil 1/4 cup maple syrup 6 drops lemon essential oil 1/4 cup lemon juice Add all ingredients to a high speed blender or food processor and process until all ingredients are completely combined and smooth. Roll into balls and place in the refrigerator for 30 minutes to set. Keep stored in the refrigerator. Makes 12 18

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NUT FREE JAFFA BLISS BALLS 2 cups shredded coconut 12 medjool dates, pitted 6 drops Wild Orange essential oil 1-2 tablespoons raw cacao powder 1 teaspoon vanilla extract Pinch of sea salt Optional - shredded coconut for coating Place all the ingredients in a blender or food processor and process until well combined. Divide the mixture into even portions and roll into balls. Then roll the balls in the coconut (if using). Refrigerate until they firm up, approximately 1 hour. Makes 16 RAW PEPPERMINT CACAO PUDDING 2 bananas 1 avocado 4 tablespoons raw cacao powder 1 teaspoon vanilla 1-2 drops peppermint essential oil Optional - berries Add the ingredients to a food processor or high speed blender and process until smooth Add mixture to a serving bowl, cover, and chill in the refrigerator for at least 30 minutes. Enjoy as is, or topped with berries. Serves 2 20

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THE ESSENTIAL GREEN SMOOTHIE 1 + 1/2 cups almond or coconut milk 2 cups spinach 1 frozen banana 1/2 ripe avocado 1 dash ground cinnamon 1 drop lemon essential oil Blend ingredients until smooth and enjoy! TURMERIC MILK 2 cups almond or non-dairy milk of choice 1 tablespoon raw honey 1 teaspoon ground turmeric 1 teaspoon ground cinnamon 1 drop ginger essential oil Whisk together all ingredients into a small saucepan and bring to a simmer. Pour into 2 mugs and enjoy hot. ORANGE SMOOTHIE 1 cup coconut water 1 cup coconut milk kefir or coconut milk yogurt 1 orange 1 teaspoon vanilla extract 1 cup ice 1/2 cup mint leaves 1 drop of orange essential oil 1 teaspoon honey or stevia to taste (optional) Blend ingredients until smooth and enjoy! 22

HOW TO PURCHASE DOTERRA OILS There are many benefits of purchasing the oils and becoming part of the Becomingness tribe: Receive wholesale pricing (25% Discount) No minimum monthly spend requirement Access to the Becomingness tribe with regular newsletters and access to my Facebook group 'Nessentials'. One on one support from me and my team. Option to receive 10-30% back in FREE product points Ability to receive product of the month FREE (conditions apply) Earn compensation and bonuses when sharing with others To open an account, you can contact me at ness@becomingness.com.au or via Facebook Messenger. 23

WHERE YOU CAN FIND NESS WEBSITE FACEBOOK INSTAGRAM PINTEREST 24