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  • Heather Crosby's Pantry To Plate + Hearty Chickpea Stew

    Heather Crosby's Pantry To Plate + Hearty Chickpea Stew

    I did a little happy dance when I heard Heather Crosby had a new book coming out! 

    Heather, creator of the beautiful online space (and book by the same name!) known as YumUniverse, is a fellow plant-lover, graduate of T. Colin Campbell's Plant-Based Nutrition course, and believer in bio-individuality. 

    She also calls West Virginia (wild and wonderful) home these days, which, in my mind, kind of makes us part-time neighbors. (Go with it, people!)

    Her latest cookbook Pantry To Plate: Improvise Meals You Love - from What You Have is a one-of-a-kind, plant-based, gluten-free recipe playbook for the home chef!

    The concept here is "choose-your-own-adventure", and Heather's 30 mix-and-match templates are just what you need to get your creative juices flowing.

    Follow the recipes exactly as they're presented, or go ahead and mix things up. The possibilities are endless! 

    Here are just a few of the lick-your-fingers (and plate!?) delicious recipes you'll find here: 


    HEARTY CHICKPEA STEW
    Serves 8+

    Now I know it's starting to warm up outside, but don't count this one out! It's the perfect meal for those slightly cooler days and evenings (thinking this'll be a good one for Sleepy Creek with the fam) and definitely warming, grounding, and nourishing for colder nights.

    As I write this, it's in the upper seventies in Baltimore, and it was really the perfect lunch today! (I had seconds and I'm already looking forward to dinner.) 

    Ingredients:
    1 tablespoon unrefined coconut oil
    1 yellow onion, diced
    3 stalks celery, diced
    2 carrots, diced
    1 tablespoon fresh thyme
    1 cup (15 g) lightly packed stemmed, chopped kale
    ¼ cup (60 ml) dry white wine (optional)
    2 teaspoons fresh lemon juice
    1 bay leaf
    1 teaspoon ground cumin
    1 teaspoon ground coriander I used 2 drops of my doTERRA Coriander, since I didn't have any ground on hand. 
    ½ teaspoon ground turmeric
    ½ teaspoon smoked paprika
    ¼ teaspoon grated lemon zest
    ¼ teaspoon ground cinnamon
    5 cups (1.2 L) low-sodium vegetable stock
    3 cups (495 g) cooked chickpeas (roughly 1 cup/200 g dry; see page 11)
    1 cup (165 g) cooked wild rice, cooked (roughly 1⁄2 cup/80 g dry; see page 11)
    1 teaspoon sea salt, plus more to taste

    Fresh-cracked black pepper

    How To:

    • In a large soup pot or Dutch oven over medium heat, add the oil and sauté the onion, celery, carrots, and thyme for 7 to 10 minutes, until softened and browning.
    • Add the kale; sauté over medium heat for 5 minutes. Add the wine (if using), lemon juice, bay leaf, cumin, coriander, turmeric, paprika, zest, and cinnamon; stir for 2 minutes, then add the stock and bring to a boil. Reduce the heat to a simmer and cook for 5 to 7 minutes.
    • Fold in the chickpeas and wild rice—cook for another 5 minutes. Stir in the salt and then transfer 2 cups (480 ml) of soup (make sure the bay leaf stays in the soup pot and not in the measuring cup) to a blender and purée until smooth. Return the purée to the soup to add bulk, and stir. Reduce the heat to low and season with more salt if you like and generous pepper.
    • Simmer for 10 to 20 minutes to infuse flavor even more—serve warm and enjoy how the flavors develop every day if you have any leftovers.

    And few photos from my fun in the kitchen:

    Credits:
    Recipe from YumUniverse Pantry to Plate © Heather Crosby, 2017. 
    Reprinted by permission of the publisher, The Experiment.
    Available wherever books are sold.
    theexperimentpublishing.com

  • Essential Oils: 5 Simple Faves for Home + Beauty

    Essential Oils: 5 Simple Faves for Home + Beauty

    When you think of essential oils, what comes to mind?

    A massage, maybe? Aromatherapy? When a friend first introduced me to oils, I had no idea how much they would change my life. I was simply looking for a way to go more "natural" when it came to the many products I was using. To simplify. 

    What I discovered was a whole new way to take care of myself, my family (and friends!), and our home. They are soothing, cleansing, calming, supportive, energizing, protective, and balancing to mind, body, and spirit -- and beyond. Their uses are seemingly endless. You will be amazed at the power of pure, exceptionally high quality essential oils.

    But for now, I'd like to introduce you to just a few: My top five must-have essential oils for home and beauty! They are: Lemon, Lavender, Melaleuca, a special blend of protective oils I love, and Frankincense.

    LEMON

    Lemon essential oil is a little bottle of joy! All of the citrus oils are! (I love Grapefruit and Orange, too!)

    Pop open the top, close your eyes, and take a deep breath in. Immediately, you begin to feel uplifted. It naturally promotes positivity and cognitive ability, and it's also wonderful for both beauty and keeping your home sparkling clean. A couple simple tips:

    • HOME: Make your own multipurpose spray cleaner! Lemon cleanses and purifies the air and surfaces. Need to freshen the air? Pop some Lemon in the diffuser, or make your own "Fresh Air" spray with just a simple glass spray bottle, water, and 15 drops of Lemon. (A few drops in a bowl of baking soda is super effective, too!) Bonus: Lemon essential oil is amazing for removing all things sticky, from glue to gum and even permanent marker!
    • BEAUTY: Try just 1 drop of Lemon essential oil in a big glass of water. (Stir it in to mix evenly.) It naturally cleanses the body and aids in digestion. And healthy digestion equals glowing skin - plus a whole host of other benefits! It also helps to ward off free radicals with its antioxidant properties, so drink up!

    LAVENDER

    Lavender essential oils is widely used and touted for its calming and relaxing qualities. Who couldn't use a little more of that?

    These days, with our crazy schedules and the unfortunate glorification of busy, one of the best things we most need to do for ourselves (and the people we love) is slow down. And that can be tough! Find comfort and ease in Lavender. 

    • HOME: Diffuse 3-5 drops of Lavender essential oil at bedtime to help slow things down and get ready for a restful night of sleep. Have guests coming? Go fancy on them and spritz a bit of Lavender water (mix 2 oz. of water and 10 drops of Lavender in a spray bottle) on their pillows and in their rooms. Smells aaahmazing and will ease the tensions of the day. 
    • BEAUTY: Lavender is soothing to the skin. Whether we're talking daily beauty routine (add a drop to your moisturizer for glowing skin) or a homemade after-sun balm (the absolute best thing you can use for too much sun), Lavender's got ya covered, helping skin to recover quickly. My first (and a classic favorite) combination for an all-natural deodorant that really works(!) also calls for Lavender. Dare you to give it a try - and experience how well it works for yourself.

    MELALEUCA

    Also known as Tea Tree, Melaleuca essential oil is renowned for its cleansing and rejuvenating effect on the skin. But it's also incredible for helping to freshen and purify the air. It's seemingly limitless applications have earned it the nickname of "the gentle giant". I love it for:

    • HOME: Make your toilet shine with a DIY toilet cleaner combo of 10 drops of Melaleuca, 1/2 a cup of baking soda, and a 1/4 cup of vinegar. Amazing, I tell you! (I like to add 10 drops of Lemon, too!)
    • BEAUTY: Melaleuca promotes a clear, healthy complexion. I used Melaleuca (along with Lavender) in an all-natural after Shave lotion for my husband- that he loves! Try adding a drop to your moisturizer - or even your shampoo!. It also soothes minor skin irritations. And remember: A little goes a long way! I love the combination of Lavender and Melaleuca for any of the minor skin stuff that comes along with summer - especially for the little people in our lives!

    MAKE YOUR OWN PROTECTIVE BLEND

    The gorgeous "protective" blend of Orange, Clove, Cinnamon, Eucalyptus, and Rosemary essential oils is a powerful, natural, and effective combo for immune support. It smells like Fall and Winter to me - spicy, warm, energizing, uplifting, and soothing - but it's wonderful year-round.

    • HOME: It's safe to use on countertops, as a non-toxic way to cleanse surfaces, or to cleanse the atmosphere by diffusing. Make your own cleanser, hand wash, air freshener, laundry detergent. I love knowing that the products I'm using in my home are non-toxic and health-supportive. Taking out the trash? Give the inside of your trashcan a spray with a simple mix of water + this blend of oils (10 drops of the blend in 2 oz. of water) combo! (I use that same spray for an on-the-go hand cleanser, too!)
    • BEAUTY: This blend is also wonderful for purifying the skin while promoting healthy circulation. Try a drop, massaged into the bottoms of your feet, each night before bed. I also love it for oral health! I use it in my toothpaste, add a drop to water to make mouthwash, and add a drop to a spoonful of sesame or coconut oil for oil pulling. 

    FRANKINCENSE

    I can't wrap up my top 5 without mentioning my favorite oil of all: Frankincense. Royal, resin, and woody, Frankincense is considered the King of Oils. Why? Among other things, it helps build and maintain a healthy immune system. It promotes cellular health, reduces the appearance of blemishes, rejuvenates skin, and promotes feelings of peace, relaxation, satisfaction, and overall wellness. Heavy hitter, right? 

    • HOME: Frankincense smells intoxicatingly wonderful - and uplifts the mood. Diffuse 3-5 drops of Frankincense (I love it with Orange, too) in your home to promote ease and emotional balance. If you meditate (it will change your life), try starting your practice with a drop of Frankincense in the palms of your hands, slowly inhaled over a few deep breaths. Or: Rub 1 drop of Frankincence under your nose and massage into the base of your skull. 
    • BEAUTY: Nourish your skin this summer (and year-round) with Frankincense. It promotes youthful, radiant looking skin and slows the signs of aging. This is the main oil I use on my skin, and I use it every single day! A drop in a carrier oil (like jojoba, coconut, or sesame) massaged into your skin (or even along with your moisturizer) is fantastic. Try a DIY clay facial mask! Talk about self-care. Smells and feels amazing!

     
    Have I piqued your interest? One thing that's absolutely crucial when it comes to oils (and most things in life!) is QUALITY - and that you're using only the highest quality of oils (pure therapeutic grade, sourced indeigenously, thorough testing) in your homes and on your bodies. 
    It's truly become a passion of mine to support people in learning how to properly use essential oils and incorporate them into their daily lives. So if YOU'd like to learn more about my favorite essential oils and try them for yourself, check out the Essential Oils section of my website - or reach out to me here. I love hearing from you!

    [Originally published on the beautiful Lenore Design!]
  • Seasonal Wellness: Top 6 Natural Solutions Here!

    Seasonal Wellness: Top 6 Natural Solutions Here!

    It's that time again. 
    But don't worry, I've got you covered!

    I feel your pain. A few years ago, I too was struggling to build and support a healthy immune and respiratory system, to combat irritating (to say the least) seasonal and environmental threats.

    After quite a bit of time experimenting with various options that made me feel foggy, sleepy, and just generally like I wasn't myself, I was fortunate enough to learn that by changing my diet, I could change a lot of other things, too. Including my health issues.

    This blew my mind. And I knew, immediately, that there was a whole world out there that I needed to explore.

    Since then, I've been on a mission to learn as much as I can about natural healthcare, and to share my experience and knowledge with others. Here, I'm sharing what I've learned about managing seasonal threats naturally.

    There is hope!
    And if you have something awesome to add, please, leave a comment. I love hearing from you!

    1 - EAT + DRINK CLEAN FOOD

    It always starts with food. That's been my experience, anyway. Transitioning to clean eating has been hugely beneficial to my overall wellness. Why? A massive portion of our immune systems is located in the gut. Clean up what you're putting in there, and you'll start to notice a shift in how you're feeling pretty quickly.

    What can you do right now? Begin to move in the direction of a whole food, plant-based diet. That doesn't mean you have to become a vegan. Or paleo. Or anthing in particular, really. But it does mean paying attention to where your food comes from and how it was grown/raised. Some of the most common triggers to avoid include processed/packaged "foods", overdosing on sugar, conventional dairy, and (for some) gluten.

    We are all different. This is the concept of bioindividuality. What makes your body feel amazing might do the complete opposite for someone else. If you think you could use some help sorting that out, consider hooking up with a health coach for a seasonal cleanse (elimination diet approach) or a few personalized sessions. Every body is unique.

    2 - SPOONFUL OF HONEY

    Wild, raw, and local, to be more specific. And just a quarter (tea)spoonful or so at first. Why? Those beautiful bees, as they're buzzing about doing their thing, pick up pollen from their environment. The result: By consuming a bit of wild, raw, local honey, a little at a time, you may help to desensitize your body to the pollen. You'll want to start with a smaller amount in the beginning and gradually work up to the full spoon.

    3 - ESSENTIAL OILS

    Until about a year ago, I had no idea how significantly these guys would change my life. When a friend of mine introduced me to essential oils, touting, specifically, their therapeutic properties, I was hesitant and skeptical at first. But I just kept hearing more and more good things about them. Eventually, wanting to really understand the why behind essential oils and their theraperic properties, I took a leap and ordered myself a kit.

    And I am so glad I did. Lemon, Lavender, and Peppermint essential oils are known for their ability to support clear breathing and a healthy inflammatory response when combined together. Used by both veteran and novice essential oil users, this well-known blend is frequently diffused or mixed together for its respiratory health benefits. A little goes a long way.

    4 - HERBS & SPICES

    In conjunction with eating clean, a couple of standout herbs and spices that are really worth mentioning here are turmeric and nettle. 

    Turmeric's active ingredient, curcumin, is a phytochemical with many beneficial properties. One of my favorite simple turmeric recipes is "Turmeric Tea", from 101 Cookbooks. Super simple, soothing, and delicious.

    Nettle is another great one, as it contains ingredients believed to support a healthy inflammatory response. Used regularly, many report significant improvement. And it's wonderful for lots of other things, too. Side benefits. My preference is nettle tea from Traditional Medicinals

    5 - OIL PULLING

    Oil pulling is thousands of years old and comes from the ancient practice of Ayurveda, the science of life. I love it because it's an age-old, all natural option for improved overall oral health, clearing out toxins hiding in the mouth and sinus cavities, combatting seasonal threats, supporting a healthy respiratory system, and freshening breath.

    I also love how simple it is. All you need is oil! Coconut, sesame, and olive oils are great options. But stick with the cleanest, most natural version you can get your hands on. 

    How does it work? The fat cells in the oil pull out the bacteria and other harmful toxins from your saliva and around your teeth, tongue, and gums. It’s super easy, painless, safe, and affordable. See the simpe how-to right on over here.

    6 - BREAK OUT THE NETI POT

    The neti pot is another old standby when it comes to respiratory health. The concept is simple: Flush out the problem before your body's had time to mount a major attack. Most folks recommend using the neti pot morning and night to most effectively clear the invading substance(s). 

    Have you explored any of these natural options for combatting seasonal and environmental threats? Any others you swear by and would love to add? Please share, if you like. I love reading your recommendations!

  • DIY Perfume for Mother's Day

    DIY Perfume for Mother's Day

    Make Your Own Perfume

    More than likely, the "fragrances" in your favorite perfume, body spray, shampoo, deodorant, and so many of the wildly popular store bought self care items are not as natural as  we'd like to think. What we might think is Lavender, for example, is very likely a chemical concoction meant to make us think we're smelling real Lavender. Synthetic fragrances are everywhere, and unfortunately, they're no good for our bodies. Beyond messing with our endocrine systems (throwing our hormones out of whack), they can also cause allergic reactions and sensitivities that can result in sneezing, rashes, runny noses, dry skin, and more. 

    These days, I'm all about the 100% pure, natural options. And essential oils have given me just that. The peace of mind that comes from knowing exactly what I'm putting in and on my body makes me feel extra awesome about all the amazing DIY self/skin/body-care stuff I've been whipping up. Plus, it's super fun!

    With Mother's Day right around the corner, I'm thinking this little combo will be the perfect gift - along with some homemade chocolate, of course! Feel free to give it a go yourselves:

    Ingredients
    10 drops Vetiver essential oil

    20 drops Fennel essential oil
    15 drops Orange essential oil
    Spring water or alcohol* (I used an organic vodka)

    *Alcohol will help to meld and preserve the scents.

    Instructions

    • Add essential oils first. For best results, allow just the essential oils to sit in the container for a couple of days. This will help them mix and meld nicely.
    • Top off with water (or alcohol). 
    • Shake well. Allowing everything to sit for a couple weeks will help everything meld together, allowing the alcohol scent to fade and oils to intensify.

    If you'd like to learn more about the essential oils I love the most, just shoot me an email! Happy Mother's Day, mama friends!!

  • In Words + Photos: Afternoon Tea & Oils

    In Words + Photos: Afternoon Tea & Oils

    Back in January, I posted a photo on my Facebook page from a Tea & Essential Oils gathering I'd hosted the night before.

    I'd invited a couple of friends over who'd expressed an interest in learning more about essential oils. I served tea and chocolate, shared my essential oils story, and taught my friends the basics of essential oils. It was a lot of fun! Super laid back and chill.

    About a week later, I was on the phone with a friend from upstate New York. She'd seen the photo and had a crazy [awesome] idea.

    For at least two decades now, she, her sister, and their mother have been getting together once a year for a mother-daughters afternoon tea. They'd meet somewhere special, spend a few days together exploring the area, and, of course, have tea. They've been all over New York City, in various other cities and states, and even had tea at the beach one year! 

    And this year, my friend was thinking, maybe it was time to come to Baltimore! Inspired by my photo, she wondered if I'd be interested in hosting a "culinary nutrition" style Afternoon Tea & Oils class for her, her sister, and her mom. 

    I instantly said: Yes! 
    And then thought: What the heck will I do?!

    I've been to one high tea before - at the Ritz Carlton, with friends of mine, in elementary school. (With our American Girl dolls in tow, if I'm not mistaken.) So I certainly was no expert on planning tea parties. But I reminded myself that my friend had invited me to get creative, do what made sense to me, and to give it the culinary nutrition twist that she knows I love.

    And here's the thing: I love tea, food, and essential oils. So to get to plan a day around those three most wonderful things, for three incredible women, was going to be amazing! And adventure? Yes. But definitely amazing. What an opportunity!

    PREP

    My tea party guests had booked their flights and hotel and were Baltimore-bound, flying in from New York the day before the big event. They'd be staying at the Inn at the Black Olive, a luxury organic-themed, eco-conscious boutique hotel tucked just between Fells Point and Harbor East. I'd heard wonderful things about it!

    I stopped by that morning to drop off a welcome card and gift: A bottle of Grapefruit essential oil. Just a drop in your hands, cupped in front of your face and breathed in deeply is instantly uplifting. It's also awesome in a glass of water, adding the perfect amount of flavor (I use two or three drops) and helping to support the metabolism and curb cravings. I thought it would make a refreshing welcome for weary travelers.

    If you haven't yet been to the Inn, I recommend putting it on your to-do list. The Agora Organic Market on the ground floor is lovely! Green juices, smoothies, organic cafe fare, and even a selection of biodynamic wines. 

    That evening, with help from my best bud, I set the table with some of my favorite colors, textures, patterns, and flowers: A table runner from our trip to Bali, gorgeous cloth napkins from Anthropologie, a sugar jar Eddie brought home from México, and a bright bouquet of red tulips, gifted to us by a recent guest. Thank you, Kath and Mel.

    Next up? Prepping the menu. I wanted to feature a mix of my favorite brands, Baltimore makers, and homemade items. Here's what I came up with:


    TEA

    The first course was Tea. In keeping with my culinary nutrition theme, I decided on a traditional yogi tea, which, according to Ayurvedic wisdom, helps to purify the blood, lungs, and circulatory system and cleanses the liver. It's a warming, spicy blend of cardamom, peppercorns, ginger, clove, and cinnamon, sweetened with a touch of local raw honey. Simmer for about 15 minutes and you're good to go. It was a hit! On the side, I offered coconut palm sugar, homemade maple hemp milk, and a local organic milk (just in case). 

    In addition to the yogi tea, I offered a selection of some of my favorite organic teas from Traditional Medicinals: Ginger, Raspberry Leaf, Cup of Calm, and Peppermint, each of them soothing and health-supportive in its own way.

    Yogi Tea

    Ingredients:
    2 quarts (8 cups) water
    5 sticks cinnamon
    1 tablespoon whole cloves
    1 tablespoon whole cardamom seeds
    1/2 tablespoon whole peppercorns
    1 inch ginger root, freshly sliced
    almond milk, optional
    raw honey, optional

    Instructions:

    • Place all ingredients in a medium-sized pot
    • Simmer for 20-30 minutes
    • Serve alone or with a touch of milk and raw honey

    Note: 
    You can simmer much longer (2-3 hours, even) if you like, but 20-30 minutes will do the job.

    The last of the teas was, I think, an unexpected one: Kombucha, from Hex Ferments, which I picked up at our local Farmers Market the morning of. Hex is awesome because they use organic tea, organic free-trade cane sugar, filtered water, and local, organic and wild foraged herbs to create their super lovely and unique kombuchas. For our afternoon, I chose the Butterfly Lime (the purple one up there) and Parsley varieties.

    Kombucha is a big culinary nutrition player because it's a natural source of probiotics, which help to keep our guts (where nearly three quarters of our immune systems live) strong and healthy. 

    SNACKS

    For the savory portion of the menu, I served a beautiful Coconut Veggie Curry, which my incredibly talented husband (primarily) whipped up the night before. He's so amazing with food, and - having witnessed my "food as medicine" journey and hearing me teach about the importance of understanding the quality of the food we eat/buy - he's very much on board with what I do these days. He's the greatest. Thanks, Babe.

    To accompany the curry, I made the most adorable little tea sandwiches, inspired by the one and only Meg, of Beard & Bonnet. Hummus, lentils, cucumber, dill. Simple flavors that came together very nicely, I thought. Loved them. And have already made them again several times.

    Coconut Veggie Curry

    Ingredients:
    3 tablespoons coconut oil 
    1 onion, roughly chopped
    5 cloves of garlic, minced
    2 cups carrots, chopped
    4 stalks of celery
    1 crown of broccoli, roughly chopped
    1 sweet potato, peeled and diced
    1 tablespoon curry powder
    1 tablespoon dried parsley
    1 tablespoon dried basil
    1/2 teaspoon ground cayenne, more to taste
    1 teaspoon sea salt, more to taste
    1 teaspoon ground black pepper, more/less to taste
    1 teaspoon ground ginger
    1 BPA-free can diced tomatoes, fire roasted
    1 BPA-free can coconut milk
    8 cups vegetable stock (or water), more or less depeneding on desired consistency

    Instructions:

    • Heat coconut oil in a large pot over medium heat
    • Add all vegetables to the pot
    • Add spices and sautée until just softened, about 10 minutes (stirring frequently)
    • Add diced tomatos, coconut milk, and vegetable stock
    • Bring to a boil, then decrease the heat and simmer (uncovered) for 30 minutes
    • Allow to cool (enough to transfer to the blender)
    • Puree soup (we used the Vitamix), then return pureed soup to pot, rewarming as needed

    SWEETS

    My favorite course, of course, was the Sweets. And this one I've gotta share a little story about.

    Synchronicity. God. The Universe.
    Whatever you believe, somebody had my back and believed in this tea party.
    And I have proof.

    First, I made a trip to Jinji's (chocolate genius) the day before the party, to pick up a few items. All of her ingredients are raw and vegan, and she does everything in the most creative, quality, heart-filled way imagineable, with the most interesting flavors and combinations. On top of that, she is just the nicest - and so is the whole Jinji's team!

    And would you believe that, just as I arrived, she was putting the finishing touches on a green tea truffle?! It was obviously M.T.B. Meant to be. She sent me home with a collection of Matcha Gunpowder, Mace Stuck Pot Rice (a new favorite), and Lavender Lemonade beauties.

    And then: I wandered over to PlantBar to see if they might have anything there that would fit the occasion. And guess what!? They had a raw Chai Cheesecake. Craziness! And oh my goodness was it good.

    Inspired by a recipe my aunt brought to our Easter get-together this year, I also created a batch of Lemon Blackberry Melts, but with a raspberry surprise in the middle! Such a genius idea, and one I'd never seen before. The only thing I changed was: I used a combination of fresh-squeezed lemon juice and three drops of Lemon essential oil. They were a challenge to recreate, but so worth it. 

    OILS

    To finish off the afternoon, I planned an Introduction to Essential Oils class. 

    What are essential oils?
    How long have they been around?
    How can I use them?
    What can I use them for?
    What do I need to know in choosing the right essential oils for me and my family?

    All this and more was covered, along with a lot of sampling and smelling of the oils, discussing common uses, and sharing some of my favorite resources. We even did a little DIY session, creating customized fresh air sprays and sugar scrubs for the bath or shower. Lavender, Vanilla, Frankincense and Orange, Grapefruit, Clove, Peppermint. A feast for the senses, to be sure. Want to learn more about my favorite oils? Shoot me an email here.

    The sun was starting to set as I waved goodbye to my friends. It had been a beautiful day, getting to know these three beautiful women and, I hope, providing a space to sip, savor, relax, connect, and learn together.

    I am beyond grateful to have been invited to be even a small part of such a longstanding, special tradition. I hope they enjoyed themselves! And I hope it won't be long until they find themselves in Charm City again.

    They'll always be welcome here. With love and tea and oils.

  • Real-Food Shamrock Shake

    Real-Food Shamrock Shake

    Shamrock Shake? Do you KNOW what's in those things?!?

    Seeking a healthier, real-food version of this seasonal treat? Gotcha covered!

    Try This:

    2 cups packed greens
    1 tablespoon moringa
    1 tablespoon hemp hearts
    1 tablespoon ground flax
    1 banana
    1 tablespoon chocolate chips
    2 drops Peppermint EO
    1 cup water (or non-dairy milk)
    Handful of ice, to taste

    Blend and enjoy!!

  • Delicata What?

    Delicata What?

    Hey Loves!

    It's been far too long since we've connected here. Time to nip that in the bud! I've missed you!

    How are you? How's life going for you? 

    The last few months have been a bit of a wild (and awesome) ride for me. I've been TA-ing for the most wonderful Culinary Nutrition Expert program, teaching people how to use essential oils to improve their (and their families') lives, and working on a very cool group coaching program!! (Definitely keep an eye out for that one - because I'll be sharing all the details very soon!)

    Lots of good things! And lots to be grateful for. 

    But in the midst of a lot of professional goodness, I found that my self-care routine had been taking a bit of a back seat. (Raise your hand if that sounds familiar.) I know I'm not the only one who struggles with maintaining self-care and work-life balance! 

    It's an ongoing thing. Life is always gonna be busy, right? Things are always gonna happen.

    So what are we gonna do about that? Well, I've decided that I've got to stop putting myself last. And you know what's kind of awesome and amazing?

    I'm finding that my relationships, my body, and my business will ALL benefit from my re-commitment to self-care.

    You can't take care of others if you're not taking care of yourself.

    AmIright? So from here on out - and I'm putting it out into the interwebs for all of you to hear...and hold me accountable - I'm recommitting to doing what I need to do in order to love and respect myself AND be able to serve all of you best

    Let's start with food! Today, I've got a delicious delicata squash salad for you. It's seasonal, simple, and so delicious. If you haven't had delicata squash before, then you need to try this. It's a personal fave, inspired by a recipe a dear friend of mine sent me last year! Ready? Here we go:

    Super Simple Delicata Salad

    Ingredients:
    1 delicata squash
    1/2 tablespoon EVOO (or coconut oil)
    1 teaspoon pure maple syrup
    Sea salt and ground black pepper, to taste
    Leafy greens Enough to fill a plate. (I used mesclun and spinach.)
    1/4 cup of walnuts (roughly chopped)
    1 tablespoon of dried cranberries

    For salad dressing:
    1/2 tablespoon EVOO
    1/2 tablespoon balsamic vinegar
    1 teaspoon dijon mustard
    Splash of freshly squeezed lemon juice

    Instructions:

    • Wash squash and slice it in half long-ways. Scoop out the seeds. 
    • Slice squash into half-medallions (as pictured) and place in a medium-size bowl.
    • Add EVOO, maple syrup, and sprinkle of sea salt and black pepper. Toss to combine/lightly coat.
    • Place on parchment paper-lined cooking sheet and bake for 20 minutes at 350F.
    • Place greens on plate, and sprinkle walnuts and cranberries on top.
    • In a small bowl, mix all salad dressing ingredients together.
    • When squash is finished baking, add it to the top of your salad. The warmth of the squash will warm your salad just the right amount, making it a nice salad for cold weather.
    • Drizzle with salad dressing, and enjoy!

    Let me know what you think! And take me up on this self-care challenge: Do at least one thing today to take care of yourself. What will it be? You are so worth it, my friend. XO

    Love,
    Katie