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recipe

Kale Chips

by Coach Katey Leave a Comment

Kale chips are a delicious, easy, and inexpensive way to get more greens into your diet. Try this recipe for original flavored kale chips or spice them up with other herbs and essential oils for more options. Try garlic powder, Parmesan cheese, and Lemon oil for an Italian twist, or cumin and Lime oil for Mexican-style chips.

Ingredients
1 large bunch kale, washed and torn into bite-size pieces
2 tablespoons olive oil
2 drops Lemon oil
Salt & pepper

Instructions
Preheat oven to 200° F.
Wash and dry kale thoroughly.
Combine olive oil and Lemon oil in large mixing bowl.
Add kale and toss. Make sure kale is well coated with oils.
Once coated, place on baking sheet in single layer.
Sprinkle with salt and pepper.
Bake on the center rack for 45–50 minutes or until crispy.

 

 

 

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Filed Under: Recipes, Wellness Tagged With: clean eating, recipe

Apple Pie Cheesecake Bars with Protein Powder

by Coach Katey Leave a Comment

Recipe adapted from Carolyn Ketchum’s Apple Pie Cheesecake Bars

Ingredients

Apple Filling:
2 C chopped, peeled apple (about 3 apples)
1/4 C BochaSweet or Allulose (can use Swerve, but it may recrystallize)
3 T water
1 tsp cinnamon

Crust:
3/4 C almond flour
1/2 C vanilla Ultimate Paleo Protein
1/4 C powdered swerve
1/4 tsp salt
3 T coconut butter, melted
3 T coconut oil
(*If not dairy sensitive, you could use 6 T butter)

Cheesecake Filling:
2 8-ounce pkgs Kite Hill DF cream cheese, softened
2/3 C powdered Swerve sweetener
2 large eggs, room temperature
1 tsp caramel apple extract
1/2 tsp vanilla

Crumb Topping:
1/4 C almond flour
1/4 C vanilla UPP
1/4 C Swerve Brown sugar
2 T coconut flour
1/2 tsp cinnamon
1/4 tsp salt
2 T coconut butter, melted
2 T coconut oil, melted
(*if not dairy sensitive, use 4 T butter)
Directions

Apple Filling:
1. In a small saucepan over medium heat, combine the apple, sweetener, water and cinnamon and bring to a simmer. Cook about 10 minutes, until the apples are tender.
2. Remove from heat and let cool while preparing the cheesecake bars.

Crust:
1. Preheat the oven to 325ş.
2. In a medium bowl, whisk together the almond flour, UPP, sweetener, and salt. Stir in the melted coconut butter & oil until the dough begins to clump together.
3. Press firmly and evenly into the bottom of a 9-inch square metal baking pan. Grease it with coconut oil. Bake for 10 minutes.
4. Remove and let cool while preparing the rest of the cheesecake. Reduce the oven temperature to 300ş.

Cheesecake Filling:
1. In a large bowl, beat the cream cheese until smooth, then beat the sweetener until well combined.
2. Beat the eggs in one at a time, scraping down the beaters and the sides of the bowl as necessary. Beat in the extracts until the mixture is smooth.
3. Pour the cheesecake filling over the cooled crust, then top with the apples, spreading them out for even coverage. Drizzle any liquid from the apples overtop as well.

Crumb Topping:
1. In another medium bowl, whisk together the almond flour, UPP, sweetener, coconut flour, cinnamon, and salt. Stir in the melted coconut butter & oil until the mixture resembles course crumbs.
2. Sprinkle evenly over the cheesecake filling and bake for 30-40 minutes, until the edges are set but the center still jiggles slightly.
3. Remove and let cool to room temperature, then refrigerate to firm, at least 2 hours.

Number of Servings: 16

Preparation Time: 40 minutes
Dairy Free
Gluten Free
Keto
Paleo

Filed Under: Recipes Tagged With: dairy free, gluten free, paleo, recipe

5 Lime Essential Oil Uses

by Coach Katey Leave a Comment

  1. Lime EO coupled with olive oil is a great wood furniture polish.
  2. You can flavor your water or even your Corona.
  3. Add it to your Guacamole or salsa.
  4. You can even make a Key Lime Pie with Lime essential oil.
  5. Lime EO has cleansing properties which will help support your immune system.

Furniture Polish

1 drop lime EO
4T olive oil

Water Flavor

Just a drop or two. Remember, if using citrus oils in water, use a glass or stainless steel bottle.
Any citrus, wether oils or real fruit, break down the plastic.

Guacamole

SPICY GUACAMOLE
6 large diced avocados
6 diced roma tomatoes
1/4 cup chopped red onion
1/4 cup chopped white onion
3 diced serrano peppers (optional)
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
2 teaspoons crushed red pepper
1 1/4 cup corn
1 cup black beans
2 cups sliced black olives
Dash of garlic powder
Dash of salt
1.5 drops dōTERRA cilantro essential oil (One drop is not enough, two is too much. Add one drop into a spoon and remove half the quantity with the tip of a napkin)
3 drops dōTERRA lime essential oil

Mix all ingredients together saving avocados for last. Chill 30 minutes and stir before serving.

Immune Support

Cool steam diffuser
Warm steam inhaled will also work to get it into your system
Applied topically to the infected area

 

In your Tea

A drop or two to your tea will sooth throat discomfort. Or gargle in a shot glass of water.
Please use caution when taking oils internally

Are you searching for answers? Not really even sure what the questions are? Wanting to find what will make your soul thrive again? Check out the Soul Thrive Membership. A monthly membership with content to help guide you. Cancel at anytime. Check it out

Filed Under: Essential Oils Tagged With: essential oils, lime essential oil, recipe

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