Essential Traditions/Real Food Real Frugal

The archives for the old Essential Traditions blog and the old Real Food Real Frugal Blog

Essential Guacamole

Essential GuacamoleThis is such an easy recipe and so yummy that the entire family will gobble it up — I know mine does!  Beware, I am one of those cooks that often seasons by taste and this is one of those cases.  This is such a basic recipe and is good anytime you’re serving Mexican food.  It’s also a yummy, yet healthy snack.  This is the perfect compliment to your favorite Mexican dinner.

We are mostly grain free here, but we do allow small bits of gluten free foods.  We have really missed our tortilla chips though.  We’ve been using rice crackers to eat this with and it’s a pretty good substitute.    We eat so much Mexican food that we’ve become accustomed to serving it with queso, salsa, and guacamole.  It’s one of the ways that we spread the more expensive grass-fed ground beef that we try to use.  But, since we’ve been mostly grain free, we hadn’t been making those items because we were accustomed to eating them with chips.  The rice crackers really do work pretty well, as they are crisp, more like chips than crackers.

This guacamole has a very special ingredient…doTERRA Lemon Essential Oil!  I have to say this was a wonderful addition to my family’s favorite guacamole.  Normally, I would put in lime  juice in this guacamole, but I didn’t have the limes, nor did I have lemon juice.  I remembered that I had the Lemon Essential oil and decided to give that a try and I have to say that this was the BEST batch of guacamole I’ve ever made.  The essential oil made a HUGE difference in the taste.  I had made really big batch of guacamole and we ended up eating it for lunch, along with some strawberries and grapes.  My youngest, who wasn’t a fan of guacamole, ate it like it was going out of style and asked me to fix it again sometime this week for lunch.



Avocado Olive Oil Vinaigrette

avodado olive oil vinaigrette

Gather your ingredients

As I’ve mentioned on the blog before, I’ve been experimenting with essential oils for health and since most dōTERRA Essential Oils have be approved by the FDA for internal use, I’ve also been trying my hand at cooking with essential oils.  This is my very first recipe that I’ve created using dōTERRA Essential Oilss, but expect more in the future!  I decided to try something really simple and since I recently received several products from Mountain Rose Herb’s Epicurean Organics line to review, I decided to try my hand at a salad dressing.

The products from Mountain Rose Herb’s Epicurean Organics line that I used in this recipe are:

  • Avocado Oil – Avocado oil is a new oil for me to use.  I’ve never used it, but it sound like something we would like.  We eat a lot of Mexican food around here and my husband LOVES my homemade guacamole.  So, I thought I’d give it a try…and I sure glad that I did.  It tastes absolutely fantastic and I’ve found a new addition to my kitchen oil collection!
  • Olive Oil – The Epicurean Organics line’s olive oil is some of the best I’ve ever tried.  It has the most wonderful flavor.  We’ve eaten it in this salad dressing recipe, but it really doesn’t need any seasoning.  It’s really yummy just as it is to dip in homemade garlic bread.  Yum!
  • Smoked Black Pepper – This black pepper is smoked over wood smoke and it has the most amazing flavor!  My husband absolutely LOVES it sprinkled over steak from the grill.  But he REALLY loves it on steaks cooked on the George Foreman grill because the pepper gives the meat a nice wood smoked taste.  It also really smells wonderful!
  • Black Lava Salt  – My youngest son, Riley, thinks the black lava salt it “totally cool!” because of it’s black color.  The flavor is also really fantastic and it has the added advantage that it is infused with activated charcoal which assists the body in removing harmful impurities, and is exceptionally high in essential minerals to help maintain the body’s normal functions.

I also received Mountain Rose Herb’s Epicurean Organics line Mexican Seasoning, which I’ll be reviewing at a later date.

header-epicureanFirst let me say we are LOVING the Epicurean Organics line from Mountain Rose Herb.  All of the products were top of the line and absolutely fantastic tasting.  We’ve been using the smoked black pepper and black lava salt on everything and have been so pleased with the flavor.   I am really impressed with Mountain Rose Herb’s Epicurean Organics line and I can see me purchasing more products from them in the future.  The taste and quality of the items I’ve tried have been out of this world!

Okay…back to the recipe!  As I was saying, I decided to try my hand at something simple to begin with.  I had been dying to use some of the avocado oil in a recipe and thought now would be a perfect time.  First of all, I added equal amounts of the olive oil and avocado oil.  Then I added some of Bragg’s Apple Cider Vinegar.  I now had a really basic, unseasoned vinaigrette.

avodado olive oil vinaigrette

Next I added some raw local honey.  This is my go to sweetener for salad dressings.  What I generally do is add all the sweeteners and seasonings to taste.  I generally start off with the amount a recipe calls for and then adjust to fit my tastes.  Next I added the Black Lava Salt.  This is a large grain salt, so you will want to let the salad dressing “sit” overnight to help dissolve the salt into the dressing.  I would suggest you wait until the salt is dissolved before you try to adjust the salt level.  Otherwise you may end up with REALLY salty vinaigrette…like I did with my first batch!

avodado olive oil vinaigrette

Now you can add some of that wonderful smoked black pepper.  It gives the vinaigrette the most wonderful flavor!  Add some minced garlic, you can use fresh or the kind in oil.  I used the kind in oil because it is so much easier .

avodado olive oil vinaigrette

Now you can add some crushed red pepper flakes.  This give the vinaigrette a bit of punch.  Finally, add 2 drops of dōTERRA Oregano Essential Oils.  This adds such a fantastic Italian sort of taste to the vinaigrette, as well as some healthy benefits!  Oregano Essential Oil is antibacterial, antifungal, antiparasitic, antiseptic to the respiratory system, antiviral, and is an immune stimulant.  It helps to boost your immune and respiratory systems.  My son loves Oregano oil…he calls it pizza oil because it smells like pizza to him!

avodado olive oil vinaigrette

Now, all you have to do is shake it up to combine and let rest overnight in the refrigerator.  This will allow the flavors to blend.  Shake and taste the next morning, and adjust the seasonings if you wish.

This is now one of my favorite salad toppings.  Since we are eating grain free, I eat a LOT of salads and veggies and so I like to have several options when it comes to topping them for variety.


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Natural Home Challenge Week 4 – Health Care

RFRF-NaturalHomeChallenge-600x600Good evening everyone! Today is the forth week of the Natural Home Challenge! This week our challenge will focus on ridding our home of unnecessary commercial and chemical full health care items.  We will focus on homemade and/or natural remedies.  What are you doing to get rid of the chemicals in your health care?

How many of y’all are frustrated with modern medicine?  I know I am!  Medical care is expensive.  First you go to your family doctor, he may want to run some tests, and then  you leave the office with a prescription and you wallet a lot lighter.  Sound familiar?  Yeah, it does to me too.  It’s like an awful merry-go-round.  You take a prescription to help with this problem and then you have to take over-the-counter medicines to counter-act the side effects.  I WANTED OFF!  So, decided to take control of my family’s health care needs as much as I possibly could with essential oils, herbs, and natural remedies.  You know what?  I’m saving a bundle!  Does that mean that we never go to the doctor?  Nope!  If the condition does not improve with natural sources then I won’t hesitate to see a doctor and if the situation warrants it, a trip to the ER.  But no longer am I going to the doctor for every fever, cough, or sneeze.

Prescription and over-the-counter drugs are designed to treat symptoms and often just end up masking them.  All drugs have side effects and if they are misused they can have devastating effects.  Have you ever paid attention to the commercials on TV for the newest prescription medications?  Some of the know side effects they mention are often scarier than the disease/symptoms they are suppose to treat!

2555335807_dd66aeaaa6_oI treat food as a medicine and have made changes in our diet to reflect that.  What we eat is our first line of defense against illness.  Truly!  But, when illness comes on, I am finding that my main source of home health care centers around essential oils–even before herbal remedies.  Why?  Because essential oils are 50 to 70 times more effective.   Essential oils are natural aromatic compounds found in plants.   I find that essential oils work much more quickly than herbs do because they are so concentrated.  They certainly work more quickly than conventional medicine because they enter the bloodstream within thirty seconds.  Essential oils can be used safely without the harmful side effects.  They kill bacteria and inhibit the growth of viruses, as well as being naturally antibiotic and have the ability to kill bacteria.  What’s even more amazing is that essential oils can penetrate the outer membrane of cell walls which means that they can work against viruses.

Think about it.  Where is the last place  you want to take your children when there’s a flu epidemic, viral stomach bug, or virus going around?  For me, that’s the doctor’s office or the hospital!  The waiting room is filled with sick folks—a prime way to catch what you don’t want in the first place!  To top it off, many times the doctor can’t really do anything but treat the symptoms or tell you to rest and drink plenty of fluids.  You can do that at home!  Unless an illness does not improve, or it’s a true emergency, most of your family’s health care can be done at home.  Now don’t get me wrong, you should go to the doctor or hospital if it’s a true emergency or if an illness does not improve in a couple of days or gets worse.  But, we should all be proactive about our family’s health.

8495059113_fc78897145_oEssential oils are also cheaper than going to the doctor, having tests run, and then going to the pharmacy to fill a prescription.  The average American spends over $3,000 per year on medical care!  That’s just for minor things like doctor visits, routine tests, and prescriptions.  That doesn’t even begin to cover all the over-the-counter medications that we –that adds a minimum of  nearly $200 additional dollars.  That’s a LOT of money!  Essential oils are MUCH cheaper than that.  You can purchase a Family Physician Kit from doTerra for a fraction of that cost!  It’s only $166.67 and contains ten of the most useful essential oils and essential oil blends that a parent needs on a daily basis to take care of their families.  Also because you only have to use a tiny bit of the oil in most instances, a bottle can last a long time.  Not to mention the shelf life of pure essential oils, which is FAR longer than any OTC or prescription drug.

Think about it.  What are your top three health concerns for you and your family?  How long have you been effected by these concerns?  How would you rather treat those concerns?  With conventional medicine–and it’s associated side effects or with a natural medicine?  There are so many ways to learn how to treat and prevent illness using essential oils.  Below are some books that I recommend to help get you started.  These are some of my favorite go-to books for the use of essential oils.

  • Modern Essentials *4th Edition* a Contemporary Guide to the Therapeutic Use of Essential Oils – This is one of my FAVORITE essential oil books.  It has quickly become my go-to guide for using essential oils.  It’s a wonderful hardback book that has an A-Z listing of every disease, symptom, and illness that I can think of.  It’s 282 pages long and is a very invaluable resource for anyone wanting to learn more about taking control of their family’s health using essential oils.  One notice, this book is geared towards doTerra Essential Oils.  When it mentions blends, it only refers to doTerra‘s proprietary blends, but CAN be used successfully for other brands when referring to the individual essential oils.
  • Modern Essential Usage Guide, A Quick Guide to the Therapeutic Use of Essential Oils (The Mini Edition) – This is the same book as above, only the pocket edition.  It does not include all of the listings for the disease, symptom, and illness found in the full sized edition.  This book, though is perfect for keeping with your oils for on the go.  It’s smaller, and lighter so it can go everywhere and is perfect for travel.
  •  The Complete Book of Essential Oils and Aromatherapy – This is my second favorite book on essential oils and has some really great information and recipes for making your own blends.  I don’t use it quite as often as the Modern Essential books, but I do use it on a regular basis.  It’s a great book to have in your natural healing library.

clip_image002As for what brand of essential oils to purchase, well that’s a very personal choice.  After much research, I have chosen to use doTerra Essential Oils.  I was so impressed with them, that I also decided to become a distributor.  I chose doTerra Essential Oils because it is 100% pure essential oil.  Not all essential oils are equal.  In the case of essential oils, the old adage is true–You get what you pay for.  Many of the lower priced essential oils are full of toxic and harmful chemicals.  To understand why this is, you have to learn about the different grades of essential oils.

  • The lowest grade essential oils are SYNTHETIC ESSENTIAL OILS and produced in labs.  These are low quality and are often used in perfumes and for scenting products.
  • Then next are FOOD GRADE ESSENTIAL OILS.  These are used to flavor foods, candy, and gums.
  • The next grade is THERAPEUTIC GRADE ESSENTIAL OILS.  This is the industry standard for the last 3o years.  These are the essential oils that you find in most health food stores and online.  The problem with these essential oils is that there is no regulations enforcing quality, so you don’t really know what you are getting or what they may contain.  Even if they say 100% pure they still may be diluted or could be contaminated by pesticides.
  • The final grade is CERTIFIED PURE THERAPUTIC GRADE ESSENTIAL OIL.  In order to be certified pure, it has to come from the country or region where the plant indigenously growns.  Each liter of oil goes through extensive testing by a third party.  This ensures that each oils is free of impurities, pesticides, fillers, or any other contaminates.  Certified Pure Theraputic Grade goes beyond organic.  The only brand that I could find on the market that is Certified Pure Theraputic Grade essential oil is doTerra’s Essential Oils.

So, whatever essential oil brand you decide on, do you research first.  Don’t just make a decision based on price.

What are YOUR reasons for using natural health care items?

Share all your natural cleaning tips, recipes, and ideas on your blog this week and then come by and link the post up!! I look forward to seeing what you share and hope to get some new ideas!! I’ll be sharing a few of the recipes that I use for cleaning later in the week!

The Rules are simple:

1. Link back to this post on your site.
2. Linked posts need to be related to the Natural Home Challenge theme of the week this week it’s LAUNDRY AIDS.
3. Please link the URL of the actual blog post, not just your blog’s home page.
4. Please leave a comment after linking up and check out some of the other links, you will learn a lot from others!


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Essential Oil Inhalant

Essential Oil Inhalant - Real Food Real Frugal - realfoodrealfrugal.comIt’s the time of year for colds and flu. My family has literally been walking around with stuffy noses for months. In general, most people go and use an over-the-counter treatment of decongestants and antihistamines. But I much prefer going for the natural method. Also, I have high blood pressure and decongestants and antihistamines really raises it higher, so I have to avoid them. Sometimes a stuffy nose is easy repaired by simply smelling essential oils such as peppermint or eucalyptus. So I started thinking that maybe I could create some sort of inhaler to use. I did a little research and found that in days gone by, that people would put these oils onto rock salt to create an inhalant that they could easily carry around with them. I thought that would be a great idea. So I put some into the bottom of a small glass jar (baby food jar). Now to figure out which essential oils to put in with the rock salt! Again, I did a little research and settled on Peppermint, eucalyptus, tea tree, and rosemary.


Peppermint is used to treat inflammation which is the main problem associated with a stuffy nose.  The tissues inside your nose are inflamed.  So peppermint helps to relieve the inflammation, which opens the nasal passages so you can breathe easier.


Eucalyptus is used to help treat sinusitis, which is an inflammation of the sinus passages.  Eucalyptus helps to open up those sinuses so you can breathe easier.   It’s good for treating all sorts of respiratory problems.

Tea Tree

Tea Tree also helps to treat inflammation and is great for treating colds and the flu, as well as viral infections.


Rosemary acts as a decongestant, and helps to start draining off any thing that is blocking your nasal passages up.

How to Make the Essential Oil Inhalant

Making this Essential Oil Inhalant is really easy.  Here are the ingredients:

1/2 tsp. rock salt (I used Himalayan Pink Salt which is what I had, but you can use inexpensive rock salt used for making ice cream)
3 drops tea tree essential oil
3 drops rosemary essential oil
3 drops peppermint essential oil
3 drops eucalyptus essential oil

In the bottom of a small glass jar with a tight fitting lid (I used one of the small baby food jars), place the rock salt and the essential oils.  Shake it up well to coat the rock salt with the essential oils well.  Put in a dark place and let sit for 24-48 hours to help mingle the oils well.  You can carry this in your purse or pocket and sniff whenever you need to unclog your nose.

This is a simple remedy that really works and it’s safe to “sniff” whenever you need to.  No nasty chemicals!


Menstrual Cramp Remedy Using Essential Oils

Since hitting perimenopause, I’ve been having all sorts of “fun” menstrual problems.  One of the ones that bothers me the most are the cramps.  I haven’t had cramps this bad since before I had children.  Believe me, they are no fun at all.  At least one full day of my period, I have to spend doubled over in pain.  The pain makes me nauseous and uncomfortable.  It’s actually pretty debilitating.  In the past, before I learned about natural remedies, my doctor treated the cramps with a muscle relaxer and prescription pain reliever.  Since the cramps have now started up again, I wanted to avoid going that route and have started researching how best to treat it naturally.  I’ve started taking a variety of herbs which include red raspberry leaf, vitex, and cramp bark which do help.  But I’ve also started using my own Menstrual Cramp Remedy Using Essential Oils, and I have to say it ROCKS!.  I’m a big essential oil fan and am constantly amazed at how well essential oils actually do work.  Below is a video where I talk about what essential oils I use in this cramp relief blend, as well as the actual recipe so you can make it yourself!


Why Use Thieves Essential Oil Blend & Giveaway

Why Thieves Essential Oil Blend & Giveaway - Real Food Real FrugalI’ve been using Thieves Essential Oil Blend now for a number of years.  It’s one of my favorite essential oil blends.  Recently, I was able to try the Thieves Essential Oil Blend from Rella Rae.  Tracey from Rella Rae is so wonderful to work with and the customer service was fantastic.  I received my Thieves Essential Oil Blend very quickly and couldn’t wait to start using it. .  My bottle came extremely well wrapped and protected from breaking during shipping.  Rella Rae’s Thieves Essential Oil Blend is made with top quality essential oils from the traditional recipe which dates back to the 15th century.  I’ve used a couple of different brands of thieves oil blends in the past and I have to say that from my experience, Rella Rae’s Thieves Essential Oil Blend has been just as good quality at a much better price.  You can get a 2 oz. bottle for only $22.00 and that is really GREAT price for Thieves Essential Oil Blend.  Tracey from Rella Rae has be gracious enough to sponsor a giveaway today, so don’t forget to scroll down to enter!

It’s the perfect time of year for everyone to invest in Thieves Essential Oil Blend, because winter is PRIME cough/cold/flu season.  Thieves Essential Oil Blend really helps to combat the “yucks” that come out this time of the year.  Below, you will find a short video I made about the health benefits of using Thieves Essential Oil Blend.

 Enter to WIN a 2 oz. Bottle of Thieves Essential Oil Blend from Rella Rae

To enter, simply use the Rafflecopter form below! This giveaway ends on Thursday, December 13th and the winner will be announced on Friday, December 14th!

a Rafflecopter giveaway

Disclaimer: Rella Rae provided me with a free sample of this product to review. I was not under any obligation to write a positive review return for the free product.

Linking Up With


Creating an Essential Oil Basic Care Kit

Below is a video blog about how I created an essential oil basic care kit. This is the perfect kit for beginners who are wanting to start using essential oils. It’s easy and pretty inexpensive to start out. With just these few oils you can create so many remedies and start treating your family’s illnesses with essential oils. It’s a great starting point! Enjoy the video!

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