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AUTUMN APPLE BUTTER

apple-butter

I love anything with apples. And this is the time of year I love to play around with apple recipes. The smell of the warm spices and apples, bubbling over on the stove is simply divine! This recipe is a spin-off of my Harvest Apple Butter recipe I did a few years ago. I just tweaked a few things and pureed the final recipe. This is not your traditional dark apple butter, since I left out the clove. And I don’t want to spend a lot of time in the kitchen this holiday season. I am really trying to be more in the moment with my family.

You can slather this smooth and creamy butter on toast, pancakes, waffles, ice cream or even just eat it out of the bowl. You can even make it chunky by not blending it. My husband and son devoured a small portion right out of a bowl. But I’m saving the rest for chilly mornings, when I make toast or pancakes for my hungry guys.

I hope you are enjoying your holidays with your families and created warm and loving memories to cherish!

Ingredients:

5 organic gala apples

1 bartlett pear

1/4 cup filtered water

1 Tbs coconut butter (also called manna I got mine at Whole Foods)

Juice of 1/2 a lemon

1 Tbs pure maple syrup

1/2 tsp ground cinnamon

1/2 tsp fresh grated ginger

Couple dashes of ground nutmeg

Preparation:

Peel, core and cut the apples and the pear into large chunks.

Add the fruit, water, cinnamon and ginger to a medium sauce pan and cook on medium-high for about 30 minutes. Stir the mixture several times while it simmers, so the fruit doesn’t stick to the pan.

Add the lemon juice, coconut butter and maple syrup and let it simmer for about another 10 minutes. If the heat is too high, lower it so it doesn’t burn. Stir a few times to keep it from sticking.

Blend the mixture or just smash it up to the consistency desired. I used an immersion blender, but you can also use a blender or food processor. This was easier clean up for me!

Spread it on a warm piece of toast, smile and enjoy!

 

 

 

READY FOR ANYTHING – A HEALTHY MOM’S TIPS FOR HURRICANE PREPAREDNESS

hurricane-preparedness

Preparing for a hurricane can actually be affordable and healthy. When a hurricane is coming your way, what do you think of? Batteries, water, canned foods and candles!! I always cringe when I see the foods available to consume, in the mass chaos of preparing for a hurricane. Chef Boyardee, Campbell’s soup, cheese and crackers in a package, and a myriad of other processed foods. I confess, I was freaking out (a little) yesterday when Hurricane Matthew seemed to veer a little more westward as he progressed further north. So what does a concerned momma do? Take a food and water inventory. Here are some great emergency foods your family can eat without compromising quality and still not break the bank!

  • Nut butters! You don’t have to refrigerate and they are loaded with protein.
  • Coconut manna (for me since I am on a Candida detox 🙂
  • Popcorn! Pop it in advance and put in large ziplock bags. Flavor with your own spices.
  • Carton plant-based milk – doesn’t have to be refrigerated until you use.
  • Protein shake mix!!! Why didn’t I think of this before! No refrigeration or blender necessary!
  • Canned tuna by Wild Planet and Wild Alaskan Salmon (I get both from Costco!)
  • Organic apples or any other fruit you don’t need to refrigerate.
  • Nuts, Lara bars or any other clean eating bars.
  • Coconut water – Most people reach for water, however coconut water is more hydrating with the electrolytes.
  • Don’t forget paper plates, paper towels, utensils and trash bags!

And last but definitely not least, my doTERRA essential oils! I could not feel more empowered in an emergency, than having my family wellness kit!! We are ready for anything from digestive issues, stress/fear of the storm, skin irritations, better sleep to muscle discomfort. Even our dog is covered!

We are praying for everyone’s safety, especially Haiti and the other islands. Please share any great tips you may have preparing for the storm!

CRUNCHY SALMON PATTIES

salmon-patties

I love salmon! It’s one of my favorite proteins. It’s easy to make and loaded with so many nutrients such as Omega 3’s for healthy brain function, B12, potassium and selenium to help support your overall health. My godmother gave me one of her delicious secret recipes for salmon patties. I tweaked it and put my own twist on it. I posted this pic on my Instagram page several weeks ago, so here is the recipe as promised! My godmother baked her salmon, but I wanted a little more crunch and it was 97 degrees outside, so I fried mine in avocado oil. It’s also gluten-free and Paleo-friendly! Woohoo!!!

Make sure to purchase only wild caught salmon, not farmed. Farmed salmon is very toxic. The farmers use pesticides to ward off sea lice and antibiotics to fight infection, due to the overcrowded fish farms. Farmed salmon are also given a pigment to enhance their lack of color, called canthaxanthin. This ingredient has been found to negatively affect the pigment of the eye retina. When you consume these fish, you consume these toxins. And they don’t leave your body naturally.

Ingredients:

3 cans of wild caught salmon

2 eggs

1/4 cup almond meal

1 celery stalk + leaves, chopped

2 inches of a leek, chopped

3 Tbs fresh parsley, chopped

2 Tbs Mayo ( I use Just mayo)

1 tsp smoked paprika

1 tsp sea salt

Juice of 1/2 a lime (or lemon)

1 Tbs Avocado oil (more if needed + you can use any high smoke point oil)

 

Preparation:

Heat a large frying pan on medium-high heat. (Prepping this recipe doesn’t take long, so I usually start heating up my cast iron pan once I have gathered my ingredients.)

Drain salmon and place in a large mixing bowl.

Add the remaining ingredients (except avocado oil) and mix well.

Add the avocado oil to the pan and let it warm up for about 20 seconds.

Gently form the mixture into small patties. It will seem a little too wet, but it firms up once you start frying them. I make the patties as I cook them, that way I don’t worry about them losing shape as they are sitting out. I yielded five large patties with this recipe.

Immediately place the patties into the frying pan. Cook until golden brown and flip over and cook the other side for about the same time. It only took me about 3-4 minutes on each side. They cooked pretty fast in my cast iron pan.

Enjoy over a nice bed of greens and squeeze some extra lime juice before over the fish, before serving. I made some steamed broccoli for my little guy and he devoured it!

Bon appetite!

 

 

 

 

 

 

 

TUNA SALAD WITH A KICK

Tuna Salad PostThe weather is still quite scorching down here in Florida. Anyone else still sweating profusely as you walk outside? So I like to keep our meals a little light. Lunch is always a challenge for me to get creative, so I resorted to an old fashioned recipe with a little twist. Tuna fish salad isn’t something I eat often, but do get a craving for once in a while. I tweaked this recipe from my godmother’s famous tuna salad. It is hands-down, one of the best I’ve ever had. Her secret to an upscale, mouth-watering tuna salad is nutmeg and horseradish! It gives it a nice kick with a smidgeon (as my godmother would say) of these two ingredients. Who knew! I added celery seed and lime essential oil to give the flavor more depth. This really took it to a new level of flavor!

I made this for my husband and he loves to eat it with crackers. I like to hollow out cucumbers and make little tuna fish “boats”. No pun untended here folks! You can even garnish them with a little tomato.

Ingredients:

3 cans Wild Planet tuna (our local Costco carries it)

1/2 sweet onion, diced

2 celery stalks with leaves, chopped

5 Tbs mayonnaise (I use Just Mayo)

1 1/2 tsp horseradish

1/4 tsp ground nutmeg

1/8 tsp celery seed

3 drops pure lime essential oil

Salt + Pepper to taste

Preparation:

In a medium-sized bowl, combine all of the ingredients and mix well. Refrigerate for about 30 minutes. It seems to taste better when you let the salad sit, so the flavors can marry. If you are famished, then just enjoy immediately. 🙂

Enjoy!

 

 

GOLDEN TURMERIC TEA

Tumeric Tea Post

I’ve been looking for a new morning elixir, since I know coffee is not the best way to start my day. Turmeric has always been known as a “medicinal herb” for teas, so I decided to explore outside of my comfort zone. This golden herb is powerful anti-inflammatory, helps aid in digestion and can be very soothing to your gut. I have been hesitant to try turmeric tea. I mean, who wants their curry chicken flavor in a cup? So, I wanted to be adventurous this morning by creating a new comforting tea recipe.

I added some great spices to help mask the curry chicken, I mean turmeric flavor. Are you sensing how scared I was to try this? You can’t go wrong with cinnamon and nutmeg. I think subconsciously I was hoping it would taste like chai or apple pie. I also added some pure cinnamon essential oil to really boost the health properties and add a depth to the flavor. I have to say, it wasn’t too bad! It had a really nice spicy, nutty, with a hint of an earthy flavor. I will definitely be adding this in as one of my morning routine drinks!

 

Ingredients:

1 cup full fat coconut milk

1 cup filtered water

1 tbsp raw honey

1/2 tsp fresh ground ginger root

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

2 drops pure cinnamon essential oil

Preparation:

Boil the coconut milk and water in a small sauce pan.

Pour the warmed milk and water into a blender.

Add the remaining ingredients and blend until frothy.

Enjoy!

 

 

 

CHOCOLATE CHIP-COCONUT OATMEAL BARS

Chocolate Chip + Coconut Oatmeal Bars

I love making healthful yet fun snacks for my little guy. Anything to get him to eat clean-eating recipes. I don’t keep a lot of packaged snacks in our home, so I try to make some snacks to break the monotony of fruits and veggies.

I haven’t made oatmeal bars in a looooong time, so I had fun making these chocolate chip coconut bars. I added some really hearty ingredients to boost the fiber content and sweetened them with natural sweeteners like raw honey and raisins. These bars are quite filling, so you can even serve them at breakfast.

Ingredients:

2 cups organic rolled oats

1 cup almond meal

1/2 cup ground flax seed

1/2 cup gluten-free flour (I used Bob’s Red Mill)

1 cup bittersweet chocolate chips (I used Pascha Organic brand)

1 cup organic raisins

1 cup toasted coconut flakes

1 tsp sea salt

1 tsp ground cinnamon

1 1/2 cups organic plain greek yogurt

1/2 cup organic peanut butter

1/2 cup raw honey

1/4 cup coconut oil (+ 1 tsp for baking pan)

1 tsp pure vanilla extract

Preparation:

Preheat the oven to 350 degrees.

If you are not using a stone baking pan, grease the cookie sheet with 2 tsp of coconut oil. I use the Pampered Chef large bar pan. It measures 10″ x 15 1/5″ x 1″.

In a large mixing bowl, combine the dry ingredients (oatmeal through the cinnamon) and mix well.

In a small mixing bowl, combine the wet ingredients (yogurt through vanilla extract) and mix well.

Combine the wet ingredients into the dry ingredients bowl and mix well. Don’t be afraid to get in there and mix it up with your hands! I use a little coconut or olive oil to coat my hands to prevent the mixture from sticking. Plus your hands are really soft after you wash them off!

Press the mixture into the bar pan. Bake for about 30-35 minutes. Oven times vary with different stoves. After they cool off, cut into little squares. I yielded about 32 bars!

Store them in an airtight container and keep refrigerated.

 

 

HOMEMADE ALMOND MYLK

got mylk? for IG

I’m always running out of almond milk! I have smoothies for breakfast almost every day. So, here is a quick and easy way to make your own!

Almond Mylk
1 cup filtered water
Handful of almonds (about 10)
Dash of Himalayan or sea salt
Dash of cinnamon
Dash of pure vanilla extract
Blend on high in a high-powered blender until smooth + creamy

I don’t sweeten mine, since I’m adding a frozen banana to my smoothie. If you want to sweeten this, add a little honey or a few chopped pitted dates. If the texture of the dates bother you, you can strain the mylk with a cheesecloth or a fine mesh strainer.

Enjoy!

ESSENTIAL OILS FOR SUMMER TRAVEL

Essential Oils For Summer TravelIt’s summertime!!!

Preparing for travel can make or break your family experience for the summer. With all of the outdoor adventures and fun in the sun, you want to make sure you have your essential oils to help recover from your excursions!

Here are some essential oil tips for your travels:

Lavender: Great to help soothe sun burns, bug bites and boo-boos. Apply a drop with a few drops of a carrier oil (like fractionated coconut oil) to the affected area. It can also help promote feelings of relaxation at night. Diffuse 4-6 drops in a diffuser or apply a few drops to the bottoms of the feet and inhale the residual oil on your hands several times.

Melaleuca: Use when your kiddos get a skin irritation from their adventures. Apply a drop with a few drops of a carrier oil (like fractionated coconut oil) to the affected area.

Peppermint: This will be one of your faves!

Feeling a little head tension? Place a drop under your tongue and sip a little water. Swish for 30 seconds and swallow. This is my favorite way to help my occasional head tension. I also use a rollerball mixture of peppermint with fractionated coconut oil to apply to areas on my head where I may feel some tension.

Overheated? I carry a spray bottle of peppermint spray. Add 6 drops of peppermint to a spray bottle of water. Viola! You have a cooling spray to give you relief from the summer heat!

Ladies, feeling some “golden-glow heat”? Apply the rollerball blend to the back of your neck or the inside of your ankles. Many ladies don’t leave home without this!

Immune Blend: This blend contains wild orange peel, clove bud, cinnamon bark/leaf, eucalyptus leaf, and rosemary leaf/flower. This immune blend supports the immune and respiratory function, protects against environmental threats and it even helps promote healthy circulation.

This is a great oil blend to use when traveling on planes and other mass transit. When traveling, it is so easy to pick up environmental threats. You can apply a couple of drops with a few drops of fractionated coconut oil, on the bottoms of your feet before putting on your shoes. Using it aromatically is good too, especially on planes. You can place a drop in your hands and rub together, cup your hands and inhale several times.

Digestive Blend:  Traveling equals indulging in lots of food and unhealthy foods, since you may be eating out often. This “tummy tamer” contains Ginger, Fennel, Coriander, Peppermint, Tarragon, Anise, and Caraway. I love how this blend aids in the digestion of food, soothes occasional upset stomachs, and reduces uncomfortable gas and bloating.

Respiratory Blend: Laurel Leaf, Peppermint, Eucalyptus, Melaleuca, Lemon, Ravensara, and Cardamom make up this blend. It helps maintains feelings of clear airways and easy breathing while minimizing the effects of seasonal threats. It can be applied topically to the chest, back, or bottom of feet, or diffused at nighttime to calm the senses and promote a restful sleep.

Soothing Blend: Venturing out on vacation can be hard on your body. Swimming, surfing, hiking and playing outdoors can leave you with some muscle and joint discomfort. You will thank me for this soothing combination of Certified Pure Therapeutic Grade® essential oils of Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus. This combination of oils helps soothe your muscle and joint discomfort. I use it for working out as well. It’s definitely a staple in my bag!

Outdoor Blend Spray:

For outdoor use, my family reaches for the Outdoor Blend. Ylang Ylang Flower, Nootka Wood, Cedarwood Wood, Catnip, Lemon Eucalyptus, Litsea Fruit, Arborvitae Wood essential oils, Vanilla Bean Absolute in a base of Fractionated Coconut Oil and Tamanu Seed Oil, make up this blend. Spray this on your body to act as an effective, natural barrier against pesky critters.

Also, remember to stay hydrated and get a good night sleep!

Bubble time

These oils have traveled with us for several years now. We literally won’t leave home without them. Please contact me at sonyamilu1@gmail.com if you are interested in learning more about oils or would like to start ordering your own oils for your family’s wellness. Do you have a favorite oil you love to bring on your travels? Please share below!

Have a safe and adventurous summer!!!

Blessings,

Sonya

 

 

 

SAVORY GUACAMOLE – GONE IN 5 MINUTES!

Guacamole Post

This guacamole is probably one of my best snack recipes. So with Cinco de Mayo on the horizon, I thought I would share it with you! I made this dip last week for our marriage ministry and I kid you not, it was gone within five minutes! The balance of the sweet onion, minced fresh garlic, the hint of lime with a dash of cayenne… it was spot on with our Mexican fiesta. Ole! (I swear I just heard a Guitarrón in my head! 🙂

I wanted to keep this recipe clean and authentic, so this is quick and easy for you to create in your kitchen. I used my food processor, but you can totally do this without one. The texture will just be “chunkier”. I added pure doTERRA lime essential oil, at the end of the mixing, to add depth to the flavor. It really brings out that bite of lime that totally compliments this recipe. You can purchase the oil here.

Note: This recipe fed over 20 people (as a garnish/dip). Please use organic ingredients when available.

Ingredients:

3 Haas avocados, quartered

1/2 medium sweet onion, quartered

1 medium ripe tomato, quartered

3 garlic cloves, peeled

1/2 tsp sea salt

1 lime, juiced

handful of fresh cilantro

Dash of cayenne pepper

1 drop pure lime essential oil

Preparation:

Add ingredients to the food processor in order listed (except for lime essential oil).

Pulse mixture until you reach the desired consistency.

Place in a glass bowl and add the essential oil. Stir with a wooden or stainless steel spoon. The essential oil can leach toxins from plastic containers or utensils and I avoid metal, so the avocado doesn’t brown.

Enjoy with a clean-eating salad or tortillas!

Happy Cinco de Mayo!!!

 

 

 

 

7 WAYS TO COMBAT SEASONAL THREATS

Little Muscle Man

Well seasonal threats are in full swing these days!!! Everyone is commenting on how hard they are being hit. Friends and family have been contacting me, asking me about natural solutions and good preventative steps to support their immune system. So, I thought I would share what works well for our family.

Sterilize or change out your toothbrush. The verdict is still out on whether this really shortens your exposure to seasonal threats, however, it can’t hurt to keep a clean toothbrush! Dentists recommend that you change out your toothbrush or replace the head on an electric toothbrush, every three months. They also recommend to clean your toothbrush at least every week. I submerge mine in diluted vinegar water or an immune support blend of essential oils, diluted with water. I don’t leave my brush in too long, so the oils won’t damage it.

Change your linens everyday. Did you ever realize how many germs you are transferring to these articles throughout the day? You come in contact daily, with your hand towels, wash cloths, towels, and bed sheets. Washing your linens daily, while you are feeling under the weather, helps reduce those germs. And spray the clean sheets with lavender essential oil to help promote better sleep.

Get good sleep! At least eight hours of sleep and no later than 10 PM. if you have a respiratory irritation, elevate your pillow about 45 degrees to help any postnasal drip drain properly. You can also diffuse either eucalyptus, a respiratory blend of essential oils or an immune support blend of oils while sleeping.

Stay hydrated. Sometimes, when our immune system is suppressed, we can lose more water than normal. Some of the losses are due to higher temps in our bodies, fluid loss through sweating, and even more trips to the bathroom. Drinking lots of water also helps break up any mucus, helping to reduce further irritation. And if you are eating less, you are probably drinking less. Try my homemade Gatorade elixir!

Eat whole foods!!! A healthful diet is key in being proactive in protecting your body from seasonal threats. Steer clear of sugar and dairy when your immune system is compromised. These foods only suppress your immune system. Green juices, smoothies, chicken bone broth soups and lots of warm veggie soups are key. They digest easily, soothe your tummy and nourish your body.

Support your gut! Your digestive system is the foundation of your health! A healthy gut gives your body a strong defense against illness and even chronic disease. A good probiotic and digestive enzymes are a nourishing way to support your digestive system. Fermented foods are also a great way to support your tummy. I love kombucha, kimchi and kefir. You can get all of these at your local Whole Foods or health food store.

Natural Solutions. My go-to essential oil combos to support my family’s immune system are these:

Eucalyptus and a respiratory blend to help soothe and support any respiratory discomfort.

Immune blend to support against any seasonal threats.

Digestive blend to help soothe any tummy discomfort.

Basil and lavender to help soothe any ear discomfort and promote a better night’s sleep.

(If you would like to learn more about the brand of essential oils I use and how I apply them, please feel free to contact me!)

I hope you find these tips helpful for your family! If you have any great natural solutions that work for your family, I would love to hear about them. Please share them below in the comments!