Pure essential oils are potent. Internal use is a personal choice, and not all essential oils are equal in quality. The industry is not regulated, so labels can be confusing. Before choosing to ingest, it’s important to research the policies and procedures of the brand to ensure there are no contaminants or fillers. The brand we use and trust does the most third-party testing in the industry; for more information or to place an order, please contact us.
When used sparingly, cooking with essential oils can bring out the flavor of foods, add other flavors, and promote health benefits, as well. Some herbal oils can even help balance the body and discipline the mind. Basil brings relief; Rosemary aids focus. Peppermint boosts energy, and Thyme promotes courage. Oregano supports cleansing functions, while Cilantro is freshening. However, preparing food with essential oils on a daily basis is not recommended.
A few simple rules:
- Less is more!
- Experiment often with flavors to find what you like and the level of flavors you taste. Everyone’s palate is unique.
- Balance the oils when cooking by using salt. Both sea salt and kosher salt work well.
- Cook at low or moderate temperatures when using essential oils. High heat will cause the essential oils to denature, forfeiting their health benefits, as well as over- or undercook the food.
Recipes
Simple Meat Marinade
1 lb beef, pork, or chicken
2-4 drops Black Pepper essential oil (taste in smaller amounts first; again, always err on the side of less is more)
1-2 drops Basil essential oil
1-2 drops Thyme essential oil
2 Tblsp sea salt
8 oz olive oil
2 Tbsp chopped fresh garlic
Mix all ingredients in a 1-gallon zippered bag, except the meat. After everything is mixed well, add the meat and seal the bag. Let the meat sit for 3-5 hours. The longer you allow the meat to marinate, the more flavor you will get, and it will also allow the marinade to break down the protein bonds in the meat. This makes the meat more tender.
Simple Marinade/Seasoning for Vegetables (Black Pepper Brussels Sprouts)
1 lb bag frozen Brussels sprouts
2 cups water
2-3 drops Black Pepper essential oil
1 Tbsp sea salt
Add Brussels sprouts to a medium sauce pan with the water. Let the Brussels sprouts start to simmer, then add essential oils and sea salt, and heat through.
Healthy Snack Kale Chips
1 large bunch kale, thoroughly washed, dried, and torn into bite-size pieces
2 Tblsp olive oil
2 drops Lemon essential oil
salt and pepper to taste
Preheat oven to 200°F. Combine olive oil and Lemon essential oil in a large mixing bowl. Place kale in mixing bowl and toss with oils; making certain it is well-coated. Place kale on baking sheet in a single layer and sprinkle with salt and pepper. Bake on center rack for 45-50 minutes. Make sure to keep an eye on smaller pieces, as they can burn more easily.
Black Pepper Marinated Steak
1 lb steak
5 drops Black Pepper essential oil
12 oz extra-virgin olive oil
2 Tblsp sea salt
2 oz Worcestershire sauce
1 Tbsp chopped fresh garlic
Mix all ingredients in a bowl. Add the marinade and steak to a 1-gallon zippered bag and let marinate 8-12 hours, or more if you want more tender meat. When you are finished marinating, heat oil in a saute pan over medium heat. Once oil is heated, add steak to saute pan and cook to desired temperature. If preferred, the steak could be cooked on a grill.
Honey-Lime Fruit Salad
1 pint strawberries
1 pint blueberries
1 bunch seedless grapes
1/4 cup honey
2 Tblsp water
4 drops Lime essential oil
Rinse strawberries, blueberries and grapes; gently pat dry. Hull strawberries and cut into quarters. Remove stems from blueberries. Gently combine all the fruit in a large bowl and set aside. In a small bowl, whisk together honey, water, and Lime essential oil. Combine fruit and honey mixture.
Travis Brooks is the Executive Chef of Brio Tuscan Grille in Frontenac, MO.