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Ultimate Iced Caramel Macchiato

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Ultimate Iced Caramel Macchiato

I was never a big coffee drinker until I learned how to make my own iced caramel macchiato. Coffee often made me feel drowsy instead of energized and I found that it would often cause me to have painful headaches a few hours after I had drunk it.

Iced caramel macchiato coffee

My sister, on the other hand, is a big fan and a self-proclaimed coffee expert. She knew about my dislike for coffee and would never push me to drink it for which I am very grateful. But one day, at a family gathering, she served a drink called ice caramel macchiato.

This coffee was so fragrant that it immediately caught my attention. The honey color was very inviting and I asked her to make me a glass too. That was the drink that finally convinced me to give coffee one more chance!

Caramel macchiato

A caramel macchiato, whether it’s iced or hot, is still my favorite type of coffee beverage. Since then I have grown to drink other varieties as well but this one tops them all. It’s a perfect mix of sweet and salty caramel that combines very well with the deep coffee bean roast. And even though I am nowhere near being as knowledgeable as my sister when it comes to coffee, I believe I have perfected the art of preparing caramel macchiato at home.

Caramel macchiato is a beverage made up of a cup of espresso and milk. Another name for it is latte macchiato. The hot milk serves as the base to which you add a cup of espresso. It’s more of a coffee beverage rather than just coffee because the emphasis is put on the milk.

How I make coffee at home

Ever since my sister’s heavenly drink finally introduced me to the wonderful world of coffee, we have come to own a few different coffee machines at home. We have a single cup coffee maker, a French press, and a stovetop espresso maker (sometimes called a mokapot).

I love the French press because it can be used for other beverages besides just coffee. I use it to prepare homemade infusions and loose teas as well! It’s a great and versatile machine. The single cup coffee maker, on the other hand, is great for larger parties because it can whip up a cup of steaming coffee quickly and without much hassle.

But when I need a nice cup of espresso (for example, for my caramel macchiato) then the steel stovetop espresso maker is an absolute beast. I originally got it because I was tired of making espresso in the French press (it can be done but it’s quite bothersome). I found it hard to justify the purchase of a third coffee machine but I do not regret it one bit. The espresso maker makes preparing espresso and various types of lattes a breeze!

What types of coffee and espresso are needed to make caramel macchiato?

The vast array of different coffee beans can be confusing, I know. I have been there. But just like me, you can learn the basics of coffee making fairly quickly!

For starters, you should know that you do not necessarily need to have separate beans for the coffee and beans for the espresso. The same type of beans can be used to prepare both but they will need to be ground differently. Beans for espresso need to be very finely ground while beans for coffee should be left coarse.

Secondly, I whole-heartedly recommend buying whole beans rather than pre-ground beans. This way, you can grind them yourself and it will give you full control over their shape. Freshly ground beans also taste so much more amazing than the pre-ground ones. You will need a coffee bean grinder but believe me when I say that it is worth it.

Also, remember to buy organic coffee beans that were grown on fair trade farms to avoid giving money to big corporations that exploit farm workers!

Caffeine or Decaf?

Personally, I always go for decaffeinated coffee. I have now realized that the negative symptoms I was experiencing when drinking coffee in the past were actually caused by caffeine rather than the coffee itself. That’s why I only buy decaf when in coffee shops and prepare my own coffee from decaffeinated coffee and espresso beans. I might occasionally drink regular coffee but in general, I try to avoid it.

But the decaffeination process is not so straight-forward. A few different methods of extracting the caffeine from coffee beans exist. Most of them work by soaking the beans in various chemical solvents to separate the caffeine from the beans. There is nothing wrong with using chemistry to do that. I took chemistry in college so it’s not like I perceive the words ‘chemical processing’ to mean something bad and harmful. It’s a normal part of modern food processing.

But do you know what the traditional method of decaffeinating beans was? Steaming them in a chemical compound called benzene. Benzene is one of the most common petrochemicals and is responsible for that gasoline smell at petrol stations. How could we ever decaffeinate coffee beans using benzene is beyond me! It has since been proven to be toxic and causing cancer.

Other methods involve soaking the beans in either dichloromethane or ethyl acetate which are also suggested to be potential carcinogens. Just perfect, right? It is unbelievable how little corporations care about their customers’ health.

You might think that if you rinse beans enough times in water then there will be no harm anymore. But I respectfully disagree. Soaking something in ethyl acetate for ten hours is bound to make the toxins permeate deep into the beans which is something that can’t be simply removed with a flow of running water.

That’s why I’m not taking any chances. There are enough potential health hazards in our supermarkets as it is, I don’t need to add another one.

Safe Decaf Coffee

The safest method of decaffeinating coffee is called ‘the Swiss water process’. The coffee beans are repeatedly soaked in hot water and rinsed for as many times as is needed. This makes them 99,9% caffeine-free. You might get the slightest amounts of caffeine in your coffee but at least you won’t get any carcinogens which is a win in my book. Search for the words “water process” when buying your beans and remember that the more ethical the brand is, the more chances you’ll have that they are not lying to you. If you can’t find the description of the decaffeination process on the product then it is best to confirm with the manufacturer. USDA organic Swiss water decaf coffee with no mycotoxins or pesticides.

Coffee substitutes

Some people are allergic or sensitive to coffee beans, decaf or not. But this caramel macchiato is so amazing that I still recommend you try making it using a coffee substitute. There are many different ones on the market so I’m sure you can find something that works for you.

Most of them do contain grains, however, so they won’t work for people on the GAPS diet. In that case, I always recommend this delicious coffee substitute made from…dandelion! It is incredible how coffee-like it tastes!

Ok, let’s move on to the recipe!

Necessary equipment:

  • a stovetop espresso maker OR a French press
  • a saucepan OR a milk steamer
  • a glass bowl
  • a whisk
  • an Irish coffee mug (the tall one) for serving

Ingredients:

  • 3/4 cup of whole milk
  • 1/4 cup of espresso (2 shots)
  • 1/8 t. of vanilla extract
  • sweetened whipped cream (recipe below)
  • 1 T. of caramel sauce (or more if you are a caramel-nut like I am!)
  • whole cane sugar, to taste
  • ice cubes

Instructions:

  1. Brew two shots of espresso and pour them into a glass.
  2. Add the vanilla extract and sweeten it with whole cane sugar to taste. Set aside to cool.
  3. Steam the milk. You can use a steam want or a handheld frother. If you don’t have either of those, you can use a saucepan. Scald the milk by heating it to just before boiling point (you will know because steam will appear).
  4. Pour the steamed milk into another tall glass.
  5. Add the cooled espresso. At this point, you can stir the mixture if you want but do it gently.
  6. In a glass bowl, beat plain cream with a whisk until you can soft peaks. Add some whole cane sugar to taste and keep whisking. This is your sweetened whipped cream.
  7. Now cover the bottom of your Irish coffee mug with one tablespoon of caramel sauce.
  8. Fill the mug with ice cubes, almost to the top.
  9. Pour the espresso and milk mixture over the ice cubes. Leave an inch for more of free space.
  10. Cover the top of your drink with sweetened whipped cream.
  11. Drizzle some more of the caramel sauce on top of the whipped cream.
  12. Serve immediately, preferably with a straw.

Enjoy your newfound love for coffee with this iced caramel macchiato!

Home Mix for Ranch Dressing

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Home Mix for Ranch Dressing

I am a big fan of meal prepping and homemade meals. What combines these two together? Homemade ranch dressing herb mix! I used to buy various spice mixes at the store but I have long since grown out of it. I promise you will too once you take a careful look at the ingredients list. The first time I read what the maker put in the taco seasoning of one popular brand I literally grabbed my head in horror!

Ranch Dressing Herb Mix

That’s why I prefer to make my own spice mixes and store them in a glass jar for later usage. This way I don’t have to wonder about what is inside and my meal prep game is much quicker because I don’t look around for each individual spice all the time.

One of the most commonly used spice mixes at my house is the ranch dressing herb mix. It allows me to make a fresh batch of ranch dressing in a matter of one minute! On my blog, you can also find a recipe for another probiotic ranch dressing but if I don’t have the time to make that one, I simply use the herb mix from this recipe, combine it with some sour cream and mayo, and voila – I have a ranch dressing ready to use that is still very healthy!

Homemade Ranch Dressing

Necessary equipment:

Ingredients:

  • 1 cup of dried parsley
  • 3 T. of onion powder
  • 3 T. of garlic powder
  • 3 T. of dried dill
  • 1 ½ T. of pepper
  • 1 ½ T. of dried basil

I don’t use salt in my homemade ranch dressing herb mix because I am careful about my family’s salt intake. I taste the food I made to see if it needs any salt and only then I allow myself to season it with salt to taste. However, if you know you like salty flavors then feel free to add some salt to the mix.

Instructions:

  1. Add all the ingredients together in a mason jar. Shake well to combine.

And that’s it! If you want to make ranch dressing then mix 2 tablespoons of the dry herb mix with 1 cup of mayo and 1 cup of sour milk OR buttermilk. For a ranch-flavored dip get 2 tablespoons of the mix and 2 cups of sour cream. It’s a good idea to prepare them a few hours beforehand and put them in the fridge to cool – this way, all the flavors and spices will blend nicely.

Treating PTSD Symptoms with Natural Remedies

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Treating PTSD Symptoms with Natural Remedies

Today I want to talk about what post-traumatic stress disorder (PTSD) is and how I’m treating my PTSD and panic attacks. I am a victim of childhood abuse and PTSD has been a part of my life ever since. Thanks to my therapist’s help, the attacks have gotten much less frequent but I still sometimes suffer from sudden onsets of PTSD like panic attacks.

If you read my other posts, then you know how much I prefer to treat different common ailments (like headaches, dermatitis, etc.) with natural household remedies. I do not denounce modern medicine completely but I do prefer to avoid it if I can. I figure that if something worked well enough for our ancestors then there is no reason it shouldn’t work for us too.

However, when I am in the middle of a panic attack, I don’t really have the luxury of time to try out different remedies, hoping one of them will work. I need something effective. In those times, I am not afraid to reach for my prescription drug that I know will bring me relief. That said, there are times when natural remedies work just as well on my PTSD as modern medicine. These are tried by me and while I cannot guarantee that they will work for you as well, do give them a try if you want to.

But first, let’s talk about PTSD itself.

What is Post-Traumatic Stress Disorder?

The Mayo Clinic defines PTSD in the following way:

Post-traumatic stress disorder (PTSD) is a mental health condition that’s triggered by a terrifying event — either experiencing it or witnessing it. Symptoms may include flashbacks, nightmares and severe anxiety, as well as uncontrollable thoughts about the event.

Many people who go through traumatic events have difficulty adjusting and coping for a while, but they don’t have PTSD — with time and good self-care, they usually get better. But if the symptoms get worse or last for months or even years and interfere with your functioning, you may have PTSD. (source)

So how do you know if you have PTSD? Take a look at this list of symptoms and try to see if any of them relate to your situation (source):

  1. Re-experiencing: intrusive memories, sleep disturbance, dissociation, intense anger or anxiety at memory
  2. Avoidance: avoidance, detachment, estrangement, numbing, “shutting down”
  3. Hyperarousal: nightmares, irritability, sleep disturbance, anger, aggression, impulsivity, panic attacks, exaggerated startle response

Ok, now that we’ve got explained, let’s talk about treatment.

Conventional Methods for Treating PTSD and Panic Attacks

Conventional methods of treating PTSD can be divided into two groups: psychotherapy and medicine.

I could not be happier with my therapist. She has been a wonderful guide that made me think of my experience in a different light. I strongly advocate for anyone to try therapy, even if they haven’t specifically experienced abuse. Getting in touch with your inner self is much easier if you have someone to talk to, someone who often understands you better than you do yourself. If you want to help someone with PTSD and don’t want to do the worst thing to do to someone with PTSD then read and be prepared to support them.

GAP

I am more conflicted about the medicine. I don’t want to rely solely on conventional drugs mostly because I am heavily aware of what I put in my body and because many of those drugs have unwanted side effects. So what if I can manage my panic attacks better if I am just sleepy all the time? I need to also be able to take care of my family.

I occasionally use some of my prescription drugs but in general, I try to avoid them. After carefully reading all the leaflets that come with the drugs and based on the potential side effects, I decide whether to use them or not. Only then I am making the best decision for me and my family.

Natural Methods for Treating PTSD and Panic Attacks

The way I most often manage my PTSD symptoms is with essential oils. I am very drawn to them because of their natural properties that well, are just pure nature. Also, I love utilizing whatever gifts nature gives us, be it organic food or essential oils. They contain no strange artificial fragrances, no chemical substances, they are just a concentrated essence of nature.

GAP

So I prepared a list of essential oils (single or blends) that I found to be the most effective at treating my PTSD symptoms. I underlined the ones that are available in the Premium Starter Kit.

  • Peace and Calming: a strong relaxant that uplifts mood and promotes a sense of inner peace, great for improving your emotional state. Can be used in a diffuser, added to bath water, or applied to the body directly (wrists, feet, temples).
  • Stress Away: relieves daily stress, loosens the tension in your muscles, promotes inner peace and emotional stability.
  • Deep Relief: relieves muscle tension caused by prolonged stress, soothes inflammation of muscles, joints, and ligaments, has pain relieving properties. Can be applied directly in the affected place every 15 minutes up to 5 times a day.
  • Lavender: a calming relaxant with anti-inflammatory properties. Can be used in a diffused, added to bath water, or applied to the body directly.
  • SARA: aids in recovery from trauma by focusing on the source of the stress. Can be applied over your body’s energy centers or places where it was abused.
  • Trauma Life: reduces stress caused by traumatic experiences and helps in managing symptoms like insomnia, restlessness, hopelessness, and anger.

gap

  • Valor: gives a feeling of empowerment, inner strength, and courage, used to treat low self-esteem. Can be applied to wrists, feet, and nape.
  • PanAway: helps manage pain and inflammation, speeds up the healing process. Can be used in a diffuser, added to bath water, or applied to the body directly (temples, forehead, nape).
  • Tranquil: combats restlessness and reduces anxiety, has a calming and relaxing effect on both mind and body. Can be applied to nape, temples, and wrists.
  • Release: releases anger and opens the subconscious mind to aid in recovery. Can be used in a diffuser, added to bath water, or applied to the body directly (wrists, feet, nape).
  • RutaVaLa: relieves anxiety and helps to achieve quality sleep. Can be applied to wrists, feet, nape, temples, and forehead.
  • Present Time: gives a feeling of empowerment and helps focus on the present rather than the past. Can be applied to chest, nape, forehead, and temples.
  • Joy: helps overcome spells of sadness and depression by producing positive energy. Can be used in a diffuser, added to bath water, or applied to the body directly (chest, nape, forehead, temples, wrists, and feet).

So Many Different Essential Oil Blends

I know there are a lot of these blends out there. You don’t need to use or buy all of them. I believe that our bodies know best which ones are the most effective. I don’t know about you but I feel a certain pull towards some essential oils, some more than others. That’s because my body is telling me which ones are the most helpful at treating my PTSD and panic attacks.

GAP

I feel like being in tune with your own body is the first step to better wellbeing. Of course, that doesn’t mean that you should give in to any craving. Craving for a cigarette, for example, is not going to do you any good if you give in. It takes skill to distinguish between the bad and good cravings but it definitely can be learnt!

When it comes to essential oils, I most often choose those blends that have citrus in them. They are refreshing in a way that other blends can’t compete and they are great when I need something to lift my spirit. They also give me that much needed boost of energy if I had a rough night and couldn’t get much sleep.

The ones I have been using the most lately are Peace and Calming and Stress Away. Together with single lavender essential oil, they are the most heavily utilized natural remedies in my arsenal.

GAP

Other Natural Methods for Treating PTSD and Panic Attacks

Essential oils are not for everyone, I get it. Some don’t like the oily texture, some find the fragrances to be too strong, and some plainly don’t believe they work. That’s ok. You don’t need to force yourself to use something you don’t trust. There are some other methods.

It will sound like a cliché but I observed a strong correlation between PTSD and my sleep patterns. Whenever I have trouble sleeping, I am tired the next day (which is obvious, I know). I also get stressed because I know how important sleep is and am upset with myself for not being able to sleep. That makes me more prone to suffering from PTSD symptoms. I am still working on it but I believe that learning how to sleep well is the key to living a stress-free life.

GAP

And in the end, I just want to introduce you to this one neat trick I learned from reading Eat For Heat that has helped me greatly in the past. I make a mixture of one spoonful of sugar and one spoonful of salt. I then place that mixture under my tongue. This triggers a relaxation response that is powerful enough to stop most panic attacks!

That’s it for now, thank you for sticking with me until the end. And remember that you can choose not to follow what I have written here. Listen to your body and doctor, then decide what is best for you.

Everything You Need to Know About Essential Oils

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Everything You Need to Know About Essential Oils

What exactly are essential oils? Well, they are one of the most important components of natural medicine. Natural medicine draws from the power of nature rather than modern science to cure our ailments without interfering in the intricate balance of what makes up the human organism. By choosing natural and organic methods of treatment over synthetic pills and syrups we can be sure that the body will have no trouble with accepting that natural medicine.

What are essential oils?

Essential oils are called essential not due to being vital to us but from the word “essence.” They are the essence of a plant that has been collected for use in natural medicine. These fragrant and ethereal oils carry a very potent strength within. Depending on the plant it comes from, each essential oil has its own unique properties. Knowing all of them will allow you to never again reach for modern medicine when curing common ailments.

If you feel doubts about what essential oils can do, try to remember the last time you were surrounded by nature. Maybe it was a memorable walk on the beach or a stroll through a forest. Didn’t you feel strangely energized afterward? Breathing in all the different fragrances is how we revitalize ourselves after living in concrete jungles all the time. Essential oils are how you can bring some of that nature home so that you can enjoy all of its benefits even when you don’t have the time to go and surround yourself with nature’s gifts. And let’s be serious, in today’s modern world we rarely have the luxury of that free time.

Do they really work?

After years of experimenting with essential oils on my own, I can say this for sure: “Essential oils can aid you in curing some ailments and reduce the amount of modern medicine you use”.

However, that doesn’t mean they are the answer to everything. I don’t kid around with more serious diseases and will always consult a doctor before trying to treat it on my own with only natural medicine. We need to find the right balance between modern and natural medicine.

I treat essential oils as a general aid to improve my well-being. If I have a light headache then I will first try to get rid of it with some peppermint oil. Itchiness from dry skin? That’s the job for chamomile oil. For combating stress I use valerian oil and lavender oil in my bathtub. Whenever I feel an oncoming cold, I try to prevent it using tea tree oil. You need to find what works for you. I feel that thanks to essential oil my overall body condition has improved and I rarely succumb to real sickness now.

The use of essential oils in medicine is not a new concept. Many cultures had been using plant essences before the invention of modern medicine and researchers have found evidence for that. That’s because they work. Pure essential oils can have been proven to have anti-bacterial, anti-inflammatory, anti-fungal, and many other properties. Each works in a unique way and while they might not work for everyone, one thing is sure: they will not harm anyone. Which is more than can be said about current medicine with each one having a long list of possible side effects.

What about the science?

No scientist is denying the fact that plants used to be the most common way of treating diseases in ancient times. That is an established fact. So why did we turn our backs on them?

Plenty of modern drugs, especially dietary supplements, are made with the use of natural plant compounds. Researchers discover new plant properties each day and that research is one of the fuels of creating modern pharmaceuticals. However, even if a synthetic drug is based on natural properties, that rarely means it’s completely organic. Lab scientists work very hard to improve the effectiveness of their medicine and that’s obviously a very important job. But for me, when it comes to curing a common cold, I believe it is better to treat myself with essential oils over the course of five days rather than take antibiotics and face more severe problems later in life when my immune system has completely deteriorated due to medicine overuse.

But if essential oils don’t have the desired results then there is no shame in turning to modern medicine instead. As I said before, it’s all about the balance. I don’t believe in the one-cure-for-all idea. There are things that can’t be treated with natural medicine and there are things that better left to be treated without the use of modern medicine. I have come to this belief after a long time of trying out different methods and seeing how they work with my own eyes. I am generally skeptical of claims made by other people, especially if they are representatives of a company trying to sell its medicine, natural or not. That’s why I strive for my own empirical evidence. What I’m sharing with you here is what has worked for me and my family.

What’s in my home medicine cabinet?

I have a regular supply of essential oils at home. I tried them all out and I know how they work. Whenever I feel even slightly unwell, these essential oils are the first thing I reach for. And more often than not, I don’t need to anything else.

I do make sure to have some modern medicine as well because sometimes the onset of a sore throat or a migraine is so sudden and severe that I don’t want to take my chances, especially when it comes to the well-being of my family. However, thanks to essential oils I often find myself having to throw out some of that medicine due to it passing its expiration date. That’s why now I really only have the minimum amount of modern medicine in my bathroom cabinet. Buying too much of it is wasteful and I know that I can always run to the store if I really need some for emergency use.

Being able to use essential oils has really eased my mind as well because I don’t need to worry about watching out for side effects. That’s one of the biggest benefits for me because I am a mother of two children who I love very much and wouldn’t want their bodies to react badly because of the medicine I gave them.

What essential oils brand is the best?

I am a loyal customer of Young Living essential oils. It’s the only company I trust completely and that I feel confident enough to recommend to others. I have used essential oils from other brands that were pretty good as well but then I would always find that one oil that didn’t seem as pure as the others. Young Living is the only company that consistently uses only the purest essential oils. They are the highest standard in the industry when it comes to quality.

They claim to monitor every step of production very carefully and I have no reason to think their claims aren’t true.

The Young Living website explains their process in great detail. They are transparent and dedicated to providing customers with only the best products. I never had any problems with their oils and no one in my family ever had any negative reaction to them. They are so pure that I am confident I would be fine even if I drunk some of them!

Young Living Premium Starter Kit

I highly recommend their Premium Starter Kit. It is by the best value and it contains all of the oils we use the most frequently at our home – that’s peppermint, lemon, Peace and Calming, and Thieves. Some of them are essential oil blends, meaning a combination of essential oils that has been deemed to be the most effective in curing a particular ailment. The Young Living’s Premium Starter Kit is a great starting point for any beginner in natural medicine.

The way I recommend is joining Young Living as a Wholesale Member. By being a part of Young Living, you automatically get an amazing 24% discount on each item. Feel free to share this information with your friends and family so they can get their own discount as well! To keep your discount you need to order a minimum of $50 a year which is really not a lot considering how many wonderful essential oils and other products Young Living has to offer. So while the Premium Starter Kit costs over $300 for the retail price, with your Wholesale Member discount you can get it for half the price!

The Kit contains the following:

  • Ten bottles (5 ml) of various essential oils that include lavender, peppermint, lemon, PanAway, Peace & Calming, Frankincense, Purification, Thieves, Valor and Joy, Stress Away
  • Aroma Glide roller fitment that allows you turn any oil into a roll on for easier application. If you suffer from chronic headaches, heaving a roll on of peppermint oil in your purse can be a real life-saver
  • A home diffuser to hang somewhere at home
  • Sample packets you can share with your friends to introduce them to the benefits of essential oils. These include lavender, lemon, peppermint, Peace & Calming, and Thieves
  • Two 2 oz. NingXia Red samples that are great for those days you just have no energy for anything

How to use the Peace and Calming Essential Oil Blend

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In today’s post, I want to talk a bit more in-depth about one of my favorite essential oil blend: the Peace and Calming.

The other day I had a milk allergic reaction after eating a piece of fresh pineapple. I don’t know why but it happens sometimes to me after eating fresh fruit. It’s never that serious but the itchiness around my mouth and the feeling of puffiness cause discomfort that’s hard to ignore. I usually wait for it to pass on its own but this time, I decided to experiment with my essential oils to see if they would help.

I first used lavender essential oil on the spot above my lip where I was feeling the strongest itchiness, hoping the lavender would soothe the skin there. I can’t say I felt any effects.

I then tried Stress Away (in my roll-on) and applied some of it on my wrists and temples. It didn’t do much (although the fragrance is always nice!).

Then I reached for Peace and Calming. In just a few seconds I knew I had found what I had been looking for. My body clearly reacted to it. So I put the Peace and Calming blend in my diffuser and spent a few minutes inhaling it. The puffiness went away and the itching got much weaker. I felt so much better!

I again realized the importance of listening to one’s body. I know that my body is smart and if it’s craving certain essential oils then that’s because it knows what it’s doing. I trust my best to tell me what it needs.

Once again, I was astounded by the amazing power of essential oils. It was exactly the same sense of epiphany I felt when I used Deep Relief which worked better than any OTC pain medicine I know.

I feel grateful to the power of nature for giving me a chance to combat my ailments without reaching for modern medicine. I would do it if I had to but I definitely prefer using natural methods. From now on, Peace and Calming is going to be one of my most treasured remedies in my medicine cabinet.

Choosing the right essential oils

If you aren’t using essential oils yet, I highly recommend you give them a try. They don’t work for everyone but contrary to modern medicine, they also don’t cause any negative side effects.

You will have the best results if you choose essential oils from a reputable company. I purchase mine from Young Living because I know that their products are of high quality. They use the best sources to ensure that each bottle is filled with only the safest and the purest essential oils possible. They really are someone you can trust!

For beginners, I always recommend getting the Premium Starter Kit. It’s the best value and contains everything you need to start your journey of familiarizing yourself with essential oils. With the Premium Starter Kit, you will get ten basic essential oils and a beautiful looking diffuser. Here is the full list of the essential oils it contains (three singles and seven blends):

  • Peace and Calming (my fave!)
  • PanAway
  • Purification
  • Joy
  • Frankincense
  • Thieves
  • Valor
  • Lemon
  • Peppermint
  • Lavender

But how do you even use essential oils? It’s simple. There are three main methods of medicating with essential oils:

  1. It basically means inhaling the essential oils. Using a diffuser is the most effective way of doing this, but you can also put a few drops onto a cotton ball or a small cloth and keep it under your nose. If you don’t have anything with you, just sniff the open bottle!
  2. Direct application. You can also dab some of the essential oils directly on your body using your fingers or a roll-on. This is helpful at those times when you have a particular spot that is hurting you, like muscle pain or a strained ligament.
  3. Internal use. Essential oils can be also ingested but in very small amounts. I sometimes put a few drops in my tea or a glass of water. You can also put them in an empty capsule and swallow them like a pill. But be careful that this is only possible if your essential oils are 100% pure. I can vouch for Young Living but I do not advocate you do this with other brands.

PEACE AND CALMING – A GUIDE

Peace and Calming, just like Deep Relief, convinced me of the power of essential oils blends. I have used single essential oils in the past and while I have heard of essential oils blends, I never really knew how to go about them. I mean, how do you know which ones go together? There are so many possible combinations!

But because Young Living prepares the blends for you, you can be sure that they are effective. Peace and Calming worked better for me than any allergy drugs and I don’t think I will ever go back. If you’re wondering, it’s a blend of orange, tangerine, patchouli, ylang ylang, and blue tansy.

Here is the official description of Peace and Calming:

…promotes relaxation and a deep sense of peace and emotional well-being, helping to dampen tensions and uplift spirits.  When massaged on the bottom of the feet, it can be a wonderful prelude to a peaceful night’s rest.  It may calm overactive and hard-to-manage children.  It also reduces depression, anxiety, stress, and insomnia. (source)

And here’s how you can use your Peace and Calming blend (besides treating allergic reactions):

  1. Massage: Dilute several drops in another carrier oil (like coconut oil) and give your muscles a nice relaxation session.
  2. Tension headache: rub a few drops onto your temples and behind the ears for best effects.
  3. Yoga: put some Peace and Calming into a diffuser and use during yoga practice to increase its effectiveness.
  4. Meditation: similarly, use a diffuser when meditating to help you focus and relax.
  5. Bath: add Peace and Calming together with some Epsom salt to your bathwater and close your eyes as you feel your body relax.
  6. Soothing babies: rub one drop on each foot of a fuzzy baby to calm it down.
  7. Soothing dogs: calm down a hyperactive pet by rubbing a drop of Peace and Calming behind its ears.
  8. Insomnia: diffuse at night together with lavender oil to aid falling asleep.
  9. Teeth grinding: diffuse at night to prevent jaw tension.
  10. Stress: dab a few drops on the inside of your wrists and behind your ears to calm down after a stressful interaction.

Real Cocktails: Mojitos

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Real Cocktails: Mojitos

Mojito – one of my favorite cocktails and it’s so easy to make at home! I love the refreshing mint and lime taste together with some light rum and raw honey syrup. It’s the perfect combination that I enjoy maybe a bit too much, especially on these hot summer evenings.

If you know anything about me then you surely know that I simply love making cocktails. I think it’s such a wonderful way of trying out different flavor combinations and it’s great fun to do at parties. That’s part of the reason I have mint growing on my veranda and I recommend you plant some too! There is no comparison between fresh mint you grew yourself and the mint bought at the grocery store covered with pesticides.

Necessary equipment:

  • a cocktail shaker
  • a cocktail muddler
  • a measuring shot glass
  • a tall glass for serving

Ingredients:

  • 1 ½ ounces of light rum
  • ¾ ounces of fresh lime juice
  • 1 ounce of homemade honey syrup
  • 2 sprigs of fresh mint
  • 2 dashes of Aromatic Bitters
  • mineral water

*Honey syrup recipe: You will need equal parts of filtered water and raw honey. Heat the water in the saucepan and then remove it from the stove. Add in the honey and stir together until you get a syrup-like consistency. Store in a glass jar in the fridge.

Instructions:

  1. Use a cocktail muddler to combine lime juice, honey syrup, and one mint sprig together in a cocktail shaker.
  2. Add in the rum and Aromatic Bitters.
  3. Shake together.
  4. Pour the mixture into a tall glass filled ¾ with small ice cubes.
  5. Fill the glass to the top with mineral water.
  6. Decorate the top with the other fresh mint sprig.

Enjoy your homemade refreshing Mojito!

How to make your own Butter (and Buttermilk)

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How to make your own Butter (and Buttermilk)

Making your own butter at home is the ultimate homemade foodie goal! Making personal spice mixes or even making homemade mayonnaise is already pretty good but butter is on another level altogether. I don’t care if you call me old-fashioned, I will not stop making my own butter at home. Once you try it, you will never go back to buying from a store.

Real butter has a gorgeous yellow color and making your own is how you can be sure that what you are eating is indeed real traditional butter. And as another bonus, you also get some natural buttermilk in the process.

Making butter has this image of heavy churning that tires out the arms and causes your muscles to be sore for weeks. But after experiencing it for myself, I need to say that this image is heavily overrated. Sure, there are easier foods to make than butter but it is nowhere as hard as I imagined it to be. If you give it a try, I am sure you will be pleasantly surprised at your own strength!

Making Butter and Buttermilk

So how do you even make butter? Well, first you need some good quality cream. It can be made with regular whipping cream from a supermarket but if you have a dairy source nearby then I highly recommend you ask around your local farmers if they can sell you some raw cream.

The basic process of making butter is pretty straightforward. If you whip the cream long enough then eventually it will separate into two different textures: solid butter and liquid buttermilk. You will need to press the butter so that all the buttermilk comes out of it and you will be left with two very useful ingredients. See, doesn’t seem so hard, right?

If you use grass-fed cream then your butter will have that beautiful yellow coloring I was talking about. This means that the butter is rich in the vitamin K2 that’s found in fat. As long as your cream was grass-fed, you will get the vitamin K2. It doesn’t matter if the cream was raw or not. Vitamin K2 doesn’t break down when heated. So even if you use your butter to bake a cake or cookies, you will not lose those precious vitamins. You can read more about it in “On the Trail of the Elusive X Factor: A Sixty-Two Year Mystery Finally Solved”. As the author says:

“There are two natural forms of vitamin K: vitamin K1 and vitamin K2. Vitamin K1, also called phylloquinone, is found in the green tissues of plants, tightly embedded within the membrane of the photosynthesizing organelle called the chloroplast. As the chlorophyll within this organelle absorbs energy from sunlight, it releases high-energy electrons; vitamin K1 forms a bridge between chlorophyll and several iron-sulfur centers across which these electrons travel, releasing their energy so that the cell can ultimately use it to synthesize glucose. . When animals consume vitamin K1, their tissues convert part of it into vitamin K2, which fulfills a host of physiological functions in the animal that we are only now beginning to understand. The ability to make this conversion varies widely not only between species but even between strains of laboratory rats, and has not been determined in humans. The mammary glands appear to be especially efficient at making this conversion, presumably because vitamin K2 is essential for the growing infant. Vitamin K2 is also produced by lactic acid bacteria, although bacteria produce forms of the vitamin that are chemically different from those that animals produce, and researchers have not yet established the differences in biological activity between these forms.”

The beautiful thing about this recipe is that you can customize your butter however you want! I usually add just a pinch of sea salt to mine but you might as well add some herbs or even honey.

Necessary equipment:

  • two large bowls
  • a large strainer
  • a stand mixer OR a blender
  • a dishcloth

Ingredients:

  • 1 quart of grass-fed cream at room temperature
  • ½ teaspoon of sea salt (or more, if you like your butter really salty!)

Instructions:

  1. Pour the cream into your mixing bowl and start mixing it using your stand mixer with a whisk attachment. Start with low speed.
  2. You can gradually increase the speed to medium but make sure the cream doesn’t splash.
  3. The liquid will start bubbling and then it will get frothy. After that, it’ll thicken as if you were making whipped cream. That’s when you should add the salt.
  4. The liquid will go back to thin again and start appearing grainy due to the fat in the cream clumping.
  5. The clumps will separate from the liquid all together and form one big clump of butter. That’s how you will know your butter is almost done. The color should also start deepening and turning yellow.
  6. Now it’s time to take out the strainer. Put the strainer over another bowl and slowly pour the contents of your first mixing bowl inside. The buttermilk should go right through to the bottom and the butter will be left on the strainer.
  7. Press down on the left butter to release more buttermilk.
  8. Once you think you have done all the pressing you can, rinse your clump of butter under cold water in the sink. Try pressing down some. You are likely to see some buttermilk come out. Keep pressing until the liquid that comes out is clear.
  9. Wrap your butter in a dishcloth and squeeze it. The dishcloth will act like a strainer and this way you should get the last drops of the buttermilk out.
  10. Unwrap the butter and start admiring the fruit of your labor!
  11. Keep the butter in the fridge to prolong its freshness. Save the buttermilk for baking, making pancakes, or just drinking!

How to make Homemade Mayonnaise

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How to make Homemade Mayonnaise

As you might probably already know, I am a big fan of homemade cooking and making meals from scratch. I feel like it’s one of the best methods of vetting what goes into your body. With store-bought items, you never know what exactly they contain and even if you look at the ingredients list then it might be difficult to recognize what each ingredient is unless you’re a professional dietician.

And while preparing your own fish sticks instead of buying them is not something unthinkable, many people seem surprised that I even make my own mayonnaise at home. Especially since mayo has such a bad rep in the first place due to its fat content.

But I feel that as long as something is made with healthy natural ingredients, then there is no harm in eating it! My mayonnaise consists of egg yolks, olive oil, mustard, lemon, whey, and sea salt. Are any of these ingredients inherently bad? Definitely not! As I always say:
”Everything in moderation.” There is no need to prohibit eating mayonnaise. It’s a great condiment that can be used in a variety of ways. Store-bought mayo does indeed contain many unnecessary preservatives but my homemade version is as healthy as possible.

Another great advantage of making your own condiments (not only mayonnaise) is that you can customize their taste to your liking. If you want to, you can add some herbs to it or maybe even some spicy pepper for the hot food lovers out there. Instead of olive oil, you can use any other kind of oil (as long as it’s buttery). That can be sesame oil, macadamia nut oil, or even bacon fat! Work with whatever you have in your pantry at the time.

Homemade Mayonnaise

The key to a good homemade mayonnaise is the blending. Many recipe books I have read, including the Mastering the Art of French Cooking by Julia Child, insist on using a blender or a food processor to reach the ultimate smoothness. Personally, I have never been able to. I suppose my food processor might be too weak. I whisk the mayo manually and while it can be quite tiring, I can control exactly how I want my mayo to look. So try whichever method works best for you.

And just as a disclaimer, I am not saying that you need to make your own mayonnaise. This is all about balancing your free time and deciding what is best for you: spending some time in the kitchen or saving that time by buying mayonnaise in a jar. Obviously, if you don’t use mayonnaise that much anyway then store-bought might be better. Just remember to choose reputable brands and always take the time to check out the ingredients list!

Necessary equipment:

  • a large bowl
  • a whisk
  • a glass jar with a cover lid

Ingredients:

  • 4 egg yolks (room temperature)
  • ½ t. of mustard
  • ½ t. of sea salt
  • juice of one lemon
  • 2 cups of olive oil*
  • 3 T. of whey

*For this recipe you should be using late harvest olive oil. It’s more mellow and buttery than early harvest olive oil which makes it perfect for mayonnaise. Early harvest oil is clearer and brighter which is good if you are preparing a salad dressing or a dip.

Instructions:

  1. Whisk all the egg yolks in a large bowl for about one minute.
  2. Add in the mustard, sea salt, and lemon juice. Continue whisking for another minute.
  3. Gradually, drop by drop, add in the olive oil while constantly whisking. Do it in a very thin stream. It should take you about two minutes to get one half of a cup in.
  4. Now you can add the rest of the olive oil in a more steady stream.
  5. Once you have done that, add the whey and whisk the mixture until well combined.
  6. Transfer your new mayonnaise into a glass jar and tightly screw the lid.
  7. Leave at room temperature for seven hours while the culturing process is happening.
  8. After seven hours pass, put the jar in the fridge. Once it is completely chilled, it will have that typical mayo consistency and be ready to eat.

Enjoy the taste of your homemade probiotic mayonnaise!

My Green Bean Casserole (not only for Thanksgiving!)

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My Green Bean Casserole (not only for Thanksgiving!)

Green bean casserole is a staple dish of the Thanksgiving season. And each year as I eat it, I promise myself to prepare it more often. When made from scratch, this casserole tastes simply amazing. And it’s a great opportunity to use season produce and enjoy all the gifts fall is giving us each year.

green bean casserole

The base of my green bean casserole is the mushroom sauce and I will not hide that it really makes or breaks the dish. I love mushroom and I put them everywhere I can but in the case of this casserole, they turn it into a spectacular meal that is just mind-blowing. It amazes me by how good well-prepared mushrooms can taste.

I also add in some gently sautéed onions, cream, butter, and of course the steamed green beans. The result is a delicious flavorful casserole that melts in your mouth.

And going back to the mushroom sauce (forgive me, I really think I love it too much sometimes!), I just want to say that I feel like making sauces from scratch instead of buying cans from the store is a great opportunity to improve your culinary skills. It sometimes feels like a lost art with all the variety and selection you can find at supermarkets. And these cans of sauces or condensed soups are rarely free of potentially harmful ingredients, like MSG and other preservatives. Whenever I have the time, I prefer spending a few extra minutes in the kitchen to make sure that no funny ingredients find a way into the sauce I serve my family.

Necessary equipment:

  • a large cast iron skillet
  • a wooden spoon
  • a measuring cup
  • a large mixing bowl
  • a large skillet
  • a casserole dish (9×13 or 10×14)

Ingredients:

Mushroom sauce:

  • 8 cups of steamed green beans
  • 32 ounces of sliced mushrooms (any kind will do but I usually go for half white button and half crimini mushrooms)
  • 2 chopped onions
  • ½ cup of butter (about 1 stick) plus 4 tablespoons
  • ½ cup of sprouted flour OR arrowroot powder
  • 4 cups of cream
  • salt and pepper to taste

Shoestring onions:

  • 4 very thinly sliced onions, separated into pieces
  • 1 cup of flour
  • 1 cup of arrowroot powder
  • salt and pepper to taste
  • healthy fat for frying (eg. palm shortening)

Instructions:

  1. Preheat the oven to 375 degrees.
  2. Butter your casserole dish and set it aside.
  3. Mushroom sauce: Melt ½ cup of butter in a large cast iron skillet.
  4. Sauté the mushrooms and onions over medium high heat. Do it for about 8 to 10 minutes. The onions should get a little color in them.
  5. Add the remaining butter and stir until it melts completely.
  6. Sprinkle the flour on top of the sautéed mixture and keep stirring so it’s fully coated. Cook for about two minutes.
  7. Continue to stir using one hand and pour in the cream using the other one. Keep the stream slow and steady as you gradually add in all the cream.
  8. Turn the heat higher until the sauce is simmering. Keep it at that level until it thickens, usually about 5 or 10 minutes.
  9. Taste the sauce and season with salt and pepper as needed.
  10. Transfer the sauce to a large mixing bowl.
  11. Add in the steamed green beans and stir to combine.
  12. Now transfer the mushrooms and beans mixture to the bottom of your casserole dish and set aside.
  13. Make the shoestring onions: Whisk the flour, arrowroot, salt, and pepper together in a large bowl.
  14. Toss the sliced onions in and mix together so that they are well coated.
  15. Heat the oil in a large skillet.
  16. Fry the onions in the skillet until they brown nicely. Remove immediately and drain using a paper towel.
  17. Salt if needed.
  18. Sprinkle the shoestring onions on top of your mushroom sauce and green beans.
  19. Put in the oven and bake for 15 to 20 minutes. The top should be bubbling when ready.
  20. Serve immediately.

Enjoy!

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