ESSENTIAL Cooking: Substituting EOs for Herbs and Citrus

The sun is shining. The kids are playing. The smell of chlorine and sunscreen is in the air.

And I’m stuck in bed. Sick. UGH! I don’t have time for this, so what do I do? Whip up a fabulous batch of chicken noodle soup {recipe below} with fresh ingredients from the garden (or store, let’s be real). Cliché, maybe, but for good reason. Chicken, and more specifically bone broth, is full of minerals and nutrients that help fight infection and illness. Fresh vegetables like zucchini, onions, celery, and garlic provide lots of vitamins (A, B, C, and K) and help reduce inflammation. But what I love to add most are my essential oils. Adding essential oils are not only beneficial for flavor, but for healing as well.

When using essential oils in cooking the key is to start small and add tiny amounts until it tastes how you want. You can always add, but it is much harder to take it out.

Some Conversions to Know


1 toothpick dip = dip toothpick into essential oil and then dip once into recipe (use a new toothpick for subsequent dips, to keep essential oil uncontaminated)

1 toothpick swirl = instead of a quick dip, swirl toothpick with essential oil into recipe

Drop = slowly dripping oil directly from the essential oil bottle via the orifice reducer (when using a dropper, double or triple the drops used, because less oil is released per drop).


1/2 teaspoon dried herbs = 1.5 teaspoons fresh herbs = 2-3 toothpick swirls essential oil

1 teaspoon dried herbs = 1 tablespoon fresh herms = 1 drop essential oil


1 teaspoon lemon extract = 1/8 teaspoon lemon essential oil = 16 drops

1 tablespoon lemon zest = 1/16 teaspoon lemon essential oil = 8 drops

Recipes to Get You Started


Basil Lime Lemonade

1. Prepare favorite lemonade

2. Add fresh berries and fruit as desired (limes, raspberries, etc.)

3. 1 toothpick swirl Basil Essential Oil

4. 2-3 toothpick swirls Lime Essential Oil

IMG_2355Chicken Zoodle Soup


1-2 Chicken Breasts

Fresh Veggies: Onion, Garlic, Celery, Carrots

2 Cups Quinoa

6-8 Cups Chicken Broth

1-2 small/medium Zucchinis (for noodles)

1 toothpick swirl Black Pepper Essential Oil

1-2 toothpick swirls Oregano Essential Oil

2-3 toothpick swirls Rosemary Essential Oil

DIRECTIONS: Combine chopped veggies and chicken in a large cooking pot. Add broth and set heat to Med/High. Put zucchinis through a veggie spiralizer (to make noodles) and add to soup. Lastly add Quinoa and bring to a boil. Once boiling, cover and reduce heat to low. Simmer for 10 minutes, then add essential oils. Simmer for 10 more minutes to incorporate oils. Let cool and enjoy!

Have fun experimenting and remember, with essential oils, less is more!


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