Abundant Health™ Blog

March 17, 2016
by Abundant Health™
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Butternut Squash Pasta Sauce

This delicious pasta sauce flavored with sage and thyme essential oils is sure to have your family asking for seconds.

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Butternut Squash Pasta Sauce

Servings: 6 | Time: 30 minutes active | Difficulty: Easy

Ingredients:

    • 4 strips of bacon
    • 2 Tbsp. bacon grease (reserved)
    • 1 cup diced red onion
    • 1 garlic clove, minced
    • 3 cups butternut squash cubes
    • Salt to taste
    • 1 cup low sodium chicken stock
    • 16 oz. fettuccine pasta
    • 1 cup milk
    • 2 drops sage essential oil
  • 1 drop thyme essential oil

Instructions:

  1. Cook bacon either in the oven or in a skillet. Reserve 2 Tbsp. bacon grease.
  2. Chop up bacon, and set aside.
  3. Pour reserved bacon grease in a skillet. Add onion and garlic. Over medium heat, sauté for approximately 2 minutes.
  4. Add butternut squash, salt, and chicken stock. Stir, and then cover. Cook until the butternut squash is tender, approximately 8 minutes.
  5. While the squash is cooking, bring a large pot of water to a boil, and prepare the pasta according to the package directions.
  6. Once the squash has softened, transfer contents to a blender or a food processor. Add milk, sage essential oil, and thyme essential oil; then purée.
  7. Drain pasta, and add the butternut squash sauce to the pasta.
  8. Sprinkle chopped up bacon bits over the top. Enjoy!

March 15, 2016
by Abundant Health™
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Easter Salve Jars

These darling Easter salve jars make a fun project to do with your kids or grandkids. You can fill them with Easter treats to put in Easter baskets or to give as gifts. You can also use them as cute Easter decorations around your home.

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Easter Salve Jars

Time: 30 minutes active | Difficulty: Easy

Supplies:

  • Foam paint brush
  • Acrylic glue (Choose a glue that adheres to glass.)
  • 4 oz. Glass Salve Jar
  • Glitter (assorted colors)
  • Scissors
  • Craft foam sheets (assorted colors)
  • Hot glue gun
  • Small craft pom poms
  • Craft eyes

Instructions:

  1. Using a foam paint brush, spread a thin layer of glue on the sides of a glass salve jar.
  2. Sprinkle glitter all over the jar, and then shake gently to remove excess glitter.
  3. Set salve jar aside to dry completely.
  4. While the jar is drying, cut pieces of foam into desired shapes for bunny ears, baby chick feet, bunny whiskers, etc.
  5. Once the jar is completely dry, use a hot glue gun to attach foam pieces, pom poms, and eyes to the salve jar.
  6. Fill jar with desired candy or snacks, and twist on the lid.

Extra Idea:

  • Make fun designs on your salve jar by painting circles, stripes, swirls, or other patterns on your salve jar with glue and then sprinkling glitter over the glue.

Many thanks to Crazy Little Projects for the fun idea: http://crazylittleprojects.com/2015/03/easy-easter-candy-jars.html.

March 12, 2016
by Abundant Health™
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Natural Deodorant

Try this simple recipe for a natural alternative to commercial deodorant that incorporates the benefits of pure essential oils. Feel free to try other essential oil combinations to achieve a scent that you love.

AH-Deodorant

Natural Deodorant

Servings: Yield=1 stick | Time: 30 minutes active; 2 hours inactive | Difficulty: Easy

Ingredients:

Instructions:

  1. Melt the coconut oil and beeswax pellets together in a double boiler.
  2. Stir in the cornstarch, baking soda, and vitamin E oil.
  3. Remove mixture from heat, and stir in essential oils.
  4. Quickly pour the mixture into the empty deodorant container.
  5. Allow the deodorant to completely cool and solidify before using.

March 9, 2016
by Abundant Health™
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Chicken Alfredo Lasagna Roll-ups

Not only are these lasagna roll-ups pretty to look at, but they are declicious too! Impress your family and friends with this classy meal.

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Chicken Alfredo Lasagna Roll-ups

Servings: Yield=7 lasagna roll-ups | Time: 30 minutes active; 35 minutes inactive | Difficulty: Moderate

Ingredients:

  • 7 lasagna noodles
  • 1 cup ricotta cheese
  • 1/4 cup frozen spinach, defrosted and water squeezed out
  • 1 1/2 cups grated cheddar cheese, divided
  • 1 cup cooked chicken, cut into small pieces
  • 8 oz. prepared alfredo sauce, divided
  • 1/8 tsp. red pepper flakes
  • 1 drop rosemary essential oil
  • 1 toothpick oregano essential oil

Instructions:

  1. Cook lasagna noodles according to package directions.
  2. Preheat oven to 375 degrees Fahrenheit.
  3. In a medium-size bowl, combine the ricotta cheese, spinach, 1 cup cheddar cheese, chopped chicken, 1 Tbsp. of alfredo sauce, and red pepper flakes.
  4. Stir in the rosemary and oregano essential oils (dip a toothpick in the oregano oil, and then swish the toothpick around in the ricotta mixture).
  5. Take a lasagna noodle, and spread some of the ricotta mixture across it. Then roll the noodle up tightly, and place it, seam down, in a greased baking dish. Repeat until you have used all of the noodles and ricotta filling.
  6. Pour alfredo sauce on top of the lasagna roll-ups, and sprinkle the remaining cheese on top.
  7. Bake in preheated oven for 25–35 minutes, or until the roll-ups are hot and bubbly.
  8. Serve lasagna roll-ups with a garden salad. Enjoy!

March 5, 2016
by Abundant Health™
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Toilet Freshener Tablets

Sometimes our toilets need a little freshening, so why not give them some essential oil love? These tablets are made out of baking soda, citric acid, water, and essential oils and will fizz when dropped in water. As the tablet fizzes in the toilet, it can help loosen grime, making the toilet easier to clean, and provide a lovely scent to help your bathroom smell great!

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Toilet Freshener Tablets

Servings: Yield=18–20 tablets | Time: 10 minutes active; 10 hours inactive | Difficulty: Easy

Ingredients:

  • 1 1/2 cups baking soda
  • 1/2 cup citric acid
  • 2 tsp. water (more if needed)
  • 80–90 drops desired essential oils (We used 20 drops each of lemon, peppermint, rosemary, and orange.)
  • 15 ml spray bottle (An “empty” oil bottle with a spray top works well.)
  • Silicone mold, ice cube tray, etc.
  • 16 oz. PET Jars or other air-tight container to store the toilet freshener tablets

Instructions:

  1. In a small bowl, mix together the baking soda and citric acid.
  2. Add the water and essential oils to the 15 ml spray bottle, and shake to combine. A funnel may help with this process.
  3. Gently spray the essential oil/water solution into the dry mixture as you stir, until all of the oils have been added. Using the spray bottle helps minimize the fizzing action as the water is added to the citric acid.
  4. Once you have sprayed out all of the essential oil/water solution, test the mixture by squeezing a little in your hand to see if it clumps together. If it doesn’t clump well, add a little more water to the spray bottle, and continue spraying the mixture and stirring just until it can can form a good clump.
  5. Transfer the mixture to your mold or ice cube tray, and pack down firmly. A silicone mold works really well for this and allows the tablets to come out nicely once dry.
  6. Allow the tablets to dry for several hours or overnight before using.
  7. Store your toilet freshener tablets in an air tight container such as these PET jars.
  8. To use, simply place 1 tablet in the toilet, and let it fizz and release its aroma. Depending on the essential oils used, these tablets may help loosen grime and make the toilet easier to scrub, or they can simply be used to help freshen the scent of the bathroom.

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March 3, 2016
by Abundant Health™
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Essential Oil–Scented Play Dough

Play dough can be a great tool for sparking creativity in both children and adults. You can make a great sensory experience by adding essential oils to your play dough. This recipe makes a smooth, shiny, colorful, scented play dough that lasts a long time before drying out!

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Essential Oil–Scented Play Dough

Servings: Yield=4 play dough balls | Time: 20 minutes active | Difficulty: Easy

Ingredients:

  • 2 cups all-purpose flour, divided
  • 1/2 cup salt, divided
  • 2 Tbsp. cream of tartar, divided
  • 2 Tbsp. vegetable oil, divided
  • 1 1/2 cups boiling water, divided
  • Food coloring
  • Essential oil
  • Vegetable Glycerin
  • 4 oz. Salve Jars

Instructions:

  1. In four separate bowls, add 1/2 cup flour, 1/8 cup (2 Tbsp.) salt, 1/2 Tbsp. cream of tartar, and 1/2 Tbsp. vegetable oil, and stir together.
  2. In a small saucepan, bring 1 1/2 cups of water to boil. Once boiling, remove from heat, and place 1/3 cup of water in four separate bowls or cups. Stir in a different color of food coloring in each bowl or cup of hot water. Keep in mind that the coloring will be lighter once added to the flour mixture, so you may need more than you think. About 10 drops of food coloring for each bowl should work well.
  3. Add a bowl of water to each bowl of flour mixture, but add just a little bit of water at a time as you stir the dough. Continue adding water until the dough feels just right. If you added too much water, you can add a little flour and knead it into the dough until you get the right consistency.
  4. Once you have your colored dough balls, make a little well in each one, add a few drops of essential oil and a drop or two of vegetable glycerin to each ball, fold the dough so it closes over the well opening, and then continue to knead the dough for about 60 seconds each ball. If you find the scent of the dough is not strong enough, add  a few more drops of the essential oil.
  5. Store each piece of dough in a 4 oz. salve container, ziplock bag, or other air-tight container.

Extra Ideas:

  • Adding the food coloring to the water is a much cleaner way to get the color distributed evenly throughout the dough than adding the coloring after the dough is formed. But, if you would rather, you can always just make one bowl of flour mixture by following the measurements above, add the boiling water in increments until you have a good dough, divide the dough as desired, and then add your food coloring just like you would add the essential oil.
  • Be sure to choose essential oils that are safe for children. It’s fun to choose oil scents that go along with each color, and this also makes for a fun sensory experience. For example, mix a drop of lemon essential oil in with the yellow play dough, a drop of peppermint essential oil in with the green or blue play dough, a drop of orange essential oil in with the orange play dough, a drop of lavender essential oil in with the purple play dough, etc.

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February 27, 2016
by Abundant Health™
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Laundry Scent Enhancer

Are you looking for a way to enhance the scent of your laundry without all the toxic chemicals? Try this extremely simple recipe for boosting the scent of your laundry. It is especially great to use on freshening up your linens and towels!

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Laundry Scent Enhancer

Servings: Yield=2 cups | Time: 5 minutes active | Difficulty: Easy

Ingredients & Supplies:

Instructions:

  1. In a mixing bowl, stir together the Epsom salts and essential oil until well combined.
  2. Transfer the mixture to the plastic jar.
  3. When ready to use, scoop 1/4 cup of laundry enhancer into the basin of your washing machine.

You will love this all-natural way of improving the scent of your laundry!

February 26, 2016
by Abundant Health™
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Essential Oils and Dilution

We have been asked a lot about recommended dilution amounts when using essential oils. The amount of dilution needed depends largely on many different factors, such as the essential oil being used and whether or not the person is a child, has sensitive skin, is pregnant, is diabetic, or is dealing with epilepsy or high blood pressure. For detailed information on each essential oil, please see the Reference Guide for Essential Oils by Alan and Connie Higley, pp. 573–589. The information provided in this post consists of general tips and recommendations.

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The information on this page is for educational purposes only. It is not meant to be used to diagnose, prescribe, or treat any disease, illness, or injury. Seek professional medical attention for any disease, illness, or injury.

First, it may be important to define a few terms.

Neat: This refers to the essential oil being applied without dilution.

Dilution: This refers to combining an essential oil with a carrier oil so that its effects are not so concentrated in one area.

Carrier Oil: A carrier oil is a vegetable oil derived from the fatty portion of a plant, usually from the seeds, kernels, or the nuts. Carrier oils are used to dilute and “carry” an essential oil into the skin during topical application.

Why should I dilute essential oils?

Since essential oils are really potent, and some oils may cause irritation, diluting the essential oil with a carrier oil is recommended. Children, pregnant women, and those with sensitive skin should always dilute essential oils. Diluting an essential oil in carrier oil is also a great way to help spread the essential oils over a larger area.

How do I dilute an essential oil?

To dilute an essential oil, simply mix the essential oil with the recommended amount of carrier oil. You can do this at the time of application by mixing the oils in the palm of your hand or in a small glass dish; or you can prepare a diluted essential oil mixture ahead of time and store it in a bottle. A roll-on bottle (or roller bottle) is useful for diluting an essential oil for topical application and applying essential oils easily to the skin. A dropper bottle can help you easily dilute essential oils to take internally by capsule.

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What are the recommended dilution ratios?

In general, many essential oils can be used neat, but some do require dilution. For most adults, a 1:1 or 1:2 ratio (essential oil drop:carrier oil drop) is a good rule of thumb for most oils. For “hot” oils, such as cassia, cinnamon, clove, oregano, thyme, lemongrass, or lemon myrtle, the recommended dilution ratio is 1:4.
For children, pregnant women, or those with sensitive skin, we recommend diluting 1 drop of essential oil in 1–3 tsp. of carrier oil.

What are good carrier oils to dilute an essential oil with?

Some great carrier oils for diluting essential oils include Almond Oil, Fractionated Coconut Oil, Jojoba Oil, Coconut Oil, and olive oil.

Fractionated Coconut Oil (FCO) is a common carrier oil because it is clear, odorless, and absorbs easily into the skin.

You can also use a dilution stick like this one to rub onto the skin before applying the essential oils.

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What do I do if I get a reaction on my skin from an essential oil?

If a rash develops or you feel a burning sensation after applying essential oils, you may not have diluted the oil enough. To help relieve the pain, simply apply more carrier oil to the area. It is important to note that water will not help relieve the pain but may actually increase it, because water will drive the oils deeper into the tissue.

What do I do if I get essential oils in my eyes or other sensitive areas?

First, DO NOT try using water to wash the oils out. Water and oil do not mix, and the water will actually drive the oils deeper. If you get oils in your eyes, wash your eyes with a little carrier oil such as coconut oil. If oils come in contact with other sensitive areas of the body, apply carrier oil to the area to help dilute the essential oils.

What does photosensitive mean?

Using some oils, such as lemon, orange, grapefruit, mandarin, bergamot, angelica, etc., before or during exposure to direct sunlight or UV rays (tanning beds, etc.) may cause a rash, pigmentation, or even severe burns. These oils are designated as photosensitive, and care should be taken after applying these oils on the skin to protect the skin from direct, prolonged ultraviolet light exposure for 1–3 days.

Source: Reference Guide for Essential Oils by Connie and Alan Higley

This information has been designed to help educate the reader in regard to the subject matter covered. This information is provided with the understanding that the publisher, the authors, and Abundant Health™, LLC, are not liable for the misconception or misuse of the information provided. It is not provided in order to diagnose, prescribe, or treat any disease, illness, or injured condition of the body. The authors, publisher, and Abundant Health™, LLC, shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused, directly or indirectly, by this information. The information presented is in no way intended as a substitute for medical counseling. Anyone suffering from any disease, illness, or injury should consult a qualified health care professional.

February 25, 2016
by Abundant Health™
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Herbed Chicken and Veggie Wraps

These delicious wraps make a wonderful healthy lunch or a great appetizer for a party! They are super easy to make and are full of vibrant colors. You can make them just like we did or try different toppings. Try your favorite mix of meats, cheese, and veggies for a customized, delicious meal!
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Herbed Chicken and Veggie Wraps

Servings: Yield=3 wraps | Time: 20 minutes active | Difficulty: Easy

Ingredients:

  • 1/2 cup ricotta cheese
  • 2 Tbsp. ranch dressing
  • 1 drop rosemary essential oil
  • 3 tortillas or flat bread
  • 1 chicken breast, thinly sliced
  • 1 tomato, thinly sliced and sprinkled with salt
  • 1 avocado, thinly sliced and sprinkled with salt
  • 1 cup fresh spinach

Instructions:

  1. Stir together ricotta cheese, ranch dressing, and rosemary essential oil in a small bowl.
  2. Spread ricotta mixture on tortillas.
  3. Layer the tortillas with chicken, tomato, avocado, and spinach.
  4. Roll tortillas tightly.
  5. You can eat the wrap as is, or your can slice it in 1 inch increments to make pinwheels (the pinwheels are perfect for serving as a party appetizer).
  6. Enjoy!

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February 20, 2016
by Abundant Health™
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Cinnamon Honey Butter

Enjoy this delicious honey butter with a slice of bread or a warm dinner roll.

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Cinnamon Honey Butter

Servings: 10–12 | Time: 10 minutes active | Difficulty: Easy

Ingredients:

  • 1/2 cup butter (softened)
  • 1/4 cup honey
  • 1/4 cup powdered sugar
  • 1/4 tsp. vanilla
  • 1 toothpick cinnamon essential oil

Instructions:

  1. Using an electric mixer, cream butter until smooth.
  2. Add honey, powdered sugar, and vanilla, and blend until well combined.
  3. Dip a toothpick into the cinnamon essential oil, and then swish the toothpick around in the butter mixture. Mix to incorporate.
  4. Serve with warm rolls or bread.