Last week in "Grow, Harvest & Thrive," we explored the joys of cultivating a flourishing garden and connecting with nature for health and healing. Now, let's now delve into the art of using your garden gems to prepare and savor delicious summer recipes. These seasonal recipes celebrate the bounty of summer while infusing them with holistic approaches, ensuring not only delicious meals but also nourishment for the body and soul.
Whether your garden bounty includes vibrant greens, robust root vegetables, or fragrant herbs, how you prepare your food matters. It affects not only flavor but the potency of the nutrients your body receives. It also shapes your emotional connection to the act of eating. Let’s bring your harvest full circle—mindfully, deliciously, and holistically.
PRESERVING THE GOODNESS
Your fresh produce is bursting with phytonutrients - plant compounds that support immunity, reduce inflammation, and provide antioxidant protection. However, these nutrients can be delicate and easily destroyed by improper cooking.
Here are some gentle cooking methods that help preserve the nutrients:
Light Steaming: Steaming vegetables for a short time (2–5 minutes) retains color, texture, and nutrients like vitamin C and folate. Cruciferous veggies like broccoli and kale benefit most from this method.
Sautéing in Healthy Fats: Using a high-quality olive oil or avocado oil for a quick sauté can help your body absorb fat-soluble nutrients such as vitamins A, D, E, and K.
Roasting at Moderate Temps: Roasting brings out flavor without water loss, so nutrients stay intact. Just avoid high heat for prolonged times, which can degrade delicate compounds.
Avoid boiling unless you're making soups or stews where the broth retains the water-soluble vitamins. Even then, keep cooking times short and consider using vegetable broth to enrich flavor and nutrient density.
CULINARY CREATIVITY with ESSENTIAL OILS
Cooking with essential oils is not only convenient, but when done properly, it's also a vibrant way to elevate flavor. One drop goes a long way - essential oils are far more potent than dried herbs. Be sure to use only pure, food-grade essential oils, like those from doTERRA, that are labeled for internal use.
Consider these swaps to add a twist to your seasonal dishes:
Lemon: Substitute lemon zest with a drop of doTERRA Lemon essential oil in salad dressings or seafood dishes for a burst of citrusy freshness.
Basil: Infuse sauces or soups with doTERRA Basil essential oil to intensify herbal notes without the need for fresh herbs.
Peppermint: Add a drop of doTERRA Peppermint essential oil to chocolate desserts or fruit salads for a cooling sensation and digestive support.
Pro Tip #1: Always mix essential oils into fats, liquids, or sauces before adding them to hot dishes - never drip them directly into a pan. This preserves flavor integrity.
Pro Tip #2: Combining the fresh ingredients (like mint, basil, or lemon zest) with the corresponding essential oil creates a layered flavor profile and allows the fruit or herbs colors to enhance the dish. Fresh herbs bring texture and mild bitterness and/or brightness, while essential oils add intensity, depth and aromatic volatiles that elevate the taste in a way that dried or fresh alone cannot.
SEASONAL RECIPES Remember you can play around using fresh herbs or fruits along with the essential oils. If you’re not into cooking with the essential oils, simply omit them from the recipes.
Zucchini Tomato Basil Salad Ingredients:
¼ c white wine vinegar
2 tbls extra virgin olive oil
1 drop Basil essential oil
2 drops Lemon essential oil
1 clove garlic, finely minced
1 tbls minced shallot
2 medium zucchinis, ends removed
8 large fresh basil leaves, sliced thin
~20 cherry tomatoes in a variety of colors, sliced in half lengthwise
~1 c small fresh mozzarella balls
salt & pepper to taste
Dressing Instructions:
In a small jar, combine white wine vinegar, extra virgin olive oil, Basil essential oil, Lemon essential oil, garlic, and shallot. Screw the lid to the jar on tightly, then shake until well mixed. Set aside.
Salad Instructions:
Using a vegetable spiralizer, prepare the zucchini using the straight blade according to manufacturer’s recommended instructions. Alternatively, slice the zucchini into ribbons using a vegetable peeler or a mandolin.
In a mixing bowl, toss the zucchini with the basil. Transfer to a large serving platter. Arrange the tomatoes and the mozzarella on top of the bed of zucchini.
Pour the dressing on top of the prepared salad, then sprinkle the top with salt and pepper, seasoning to taste.
Tip: The dressing can be made ahead of time and stored in the refrigerator until ready to use.
Grilled Chicken Marinade
Ingredients:
1 lemon, juiced
2 tbls olive oil
1 clove garlic, chopped
1 tsp salt
¼–½ tsp fresh ground black pepper
1 drop Summer Savory essential oil (marjoram, mint & thyme)
2–4 boneless, skinless chicken breasts
Optional: ¼ teaspoon ground mustard
Instructions:
Prepare marinade by adding lemon juice, olive oil, garlic, salt, pepper, and Summer Savory essential oil in a large bowl or food storage container with lid and mix together.
Add chicken to marinade and shake to completely cover the chicken in marinade.
Place in the refrigerator to marinate, occasionally shaking the container. Let the chicken marinate for at least 3 hours up to 12 hours.
Remove from the refrigerator 5–15 minutes before grilling. Grill chicken on a medium to medium high temperature for about 5–7 minutes on each side or until cooked through.
Homemade Pizza Dough Ingredients: 3½ c all-purpose flour
2 tsp salt
1 tsp yeast
1 c water
1 tbls extra virgin olive oil
Dough Instructions: Combine the flour, salt, yeast, and water in a mixer and mix until just combined.
Cover the bowl and allow to sit for 30 minutes.
Uncover the dough, and then add the olive oil and mix until the dough doesn’t stick to the bowl. Once ready, remove the dough from the bowl and divide into 3 balls. Cover lightly with plastic wrap and allow to rest for 10 minutes.
Roll out the dough into a large pizza or separate into mini pizzas. Add the sauce and your favorite toppings before baking.
Bake at 350 °F for 7–10 minutes for mini pizzas or 10–13 minutes for a large pizza.
Tip: Take advantage of the nice weather and grill your pizza dough! Grill dough over direct heat on one side for 2 minutes, flip and immediately remove. Top as desired. Return pizza to grill over indirect heat. Grill covered 5-7 minutes until bottom is evenly golden and crisp and cheese has melted.
Red Sauce Ingredients:
2 28oz cans puree tomatoes
¼ c + 1 tsp garlic, minced (approximately 12 cloves)
¼ c + 1 tsp extra virgin olive oil
2 tbls salt
⅓ c sugar
1 tsp dry thyme or fresh thyme to taste
1 drop dōTERRA Italian Cuisine Blend (thyme, rosemary, basil, marjoram & oregano)
1 drop Black Pepper oil
Red Sauce Instructions: Combine all the ingredients together and mix until well combined. Use the sauce immediately or to store for future use.
Herbed Pasta Salad Ingredients: (16oz) pkg. bow-tie pasta
2 c grape tomatoes, quartered
7oz fresh mozzarella, cubed
1 medium sweet yellow bell pepper, diced
½ small red onion, chopped
½ c of pickled banana pepper rings
1 (2 ¼oz can) black olive slices
8 slices salami, chopped
½ c fresh basil, thinly shredded
Dressing:
¾ c olive oil
¾ c red wine vinegar
1 garlic clove
1 tsp salt
½ tsp pepper
2 drops doTERRA Basil essential oil
Directions:
Cook pasta according to package instructions. Drain and rinse in cold water.
In a large bowl, combine all ingredients leaving dressing until last.
Mix dressing ingredients in a blender until emulsified. Toss dressing with pasta until coated. Cover and refrigerate for one hour to allow flavors to mingle.
Spicy Quinoa Salad
Ingredients
1 c uncooked quinoa
2 c water
½ tsp salt
2 medium tomatoes, seeded + cut into chunks
1 red onion, diced
3 tbls olive oil
1 (15oz) can black beans, drained + rinsed
1–2 drops Lime essential oil
2 tbls lime juice
1 jalapeño pepper, seeded & finely chopped
5oz queso fresco or fresh mozzarella
salt & pepper to taste
Instructions
Cook the quinoa in salt water.
While the quinoa is cooking, dice tomatoes, peppers, and red onion.
Mix the black beans, tomatoes, red onion, cheese, jalapeño, essential oils, lime juice, salt, pepper, and olive oil in large bowl.
When the quinoa has cooled, mix into the bean mixture.
THE ART OF MINDFUL EATING One of the most transformative ways to support holistic health is by making meals sacred again. The pace of modern life often turns eating into a mindless task but food is meant to be celebrated, shared, and savored.
Here are ways to turn your meal into a mindful ritual:
Eat Outdoors: Embrace nature's beauty by enjoying meals al fresco, connecting with the seasons and natural rhythms. Even a simple meal on a balcony, porch, or blanket in the yard can elevate your mood, calm your nervous system, and enhance digestion.
Go Tech-Free: Ditch the screens. Disconnecting from devices to focus on the sensory experience of eating enhances your appreciation for flavors and textures. Light a candle or use the natural glow of sunset to further enhance the tech-free experience. Allow conversation, reflection, and sensory presence replace the distractions of screens.
Offer a Gratitude Prayer: Beginning meals with a moment of gratitude, reflecting on the journey from garden to plate, fosters a deeper connection with food and its origins. So, before your first bite, pause to give thanks; for the soil, the seed, the sun, the water, and the hands that brought this food to your plate. You can say something simple like:
“Thank you for this nourishment. May it bless my body and bring health, joy, and connection.”
These shifts of mindful eating turns food into a deeper kind of fuel - nourishment for both the body and the spirit.
"Prepare & Savor" is a holistic reminder that food is more than fuel. It’s a daily opportunity to connect with the land, with your health, and with those around your table. By incorporating these tips and ideas into your culinary adventures, you not only enhance the flavor of your dishes but also nourish your well-being from the inside out.
This week, take time to:
- Lightly steam your homegrown greens.
- Swap a dried herb for a vibrant drop of essential oil.
- Set the table outside and feel the breeze.
- Say a simple prayer of thanks.
- And most of all - savor.
Your health isn’t just in what you eat, but in how you eat it.
xoDanette