Fall Wellness Toolkit

This fall take advantage of fragrant herbs to boost your stamina and immune system! Also don't forget to get your vitamin D ready to supplement as we start to lose our precious daylight hours. This is the brand I use for my multi-minerals and vitamin D3/K2 drops:

https://oken.do/ryyi73n3

Following are recipes to keep you cozy and happy this fall! Enjoy!

Quick Thai Basil Beef Recipe:

Ingredients: beef steak tips or ground beef, chopped ginger, chopped garlic, coconut aminos, salt, coconut oil , chopped green onions, chopped basil.

Instructions: on a hot skillet stirfy ginger, garlic, and then add beef. Stir as you cook on medium heat. Once beef seems close to finished add chopped green onions and finally basil. Add salt to taste.

Cauliflower Risotto:

Ingredients: 1 head of cauliflowr, 5 carrots, 1 heaping tbsp arrow root, 1tbsp wakame, 1tsp garlic powder, 1tsp salt, 1 sprinkle fenugreek, 1 can of guar-free coconut milk, 2tbsp tallow or coconut butter, 1/2 teaspoon of chopped ginger.

Directions: Heat large sauce pan, meanwhile chop carrots and cauliflower . Melt tallow or butter in frying pan and add either fresh garlic chopped or garlic powder, ginger and fenugreek, then throw in veggies once the oil has taken on the flavors. Add coconut milk and cook thoroughly until the cauliflower is falling apart, then break it up with spatula unlit the consistency resembles risotto. Sprinkle over top arrow root powder and mix it in. Follow by cutting the wakame with kitchen scissors into the pan. stir until the dish thickens, let it rest and serve hot as a side for a protein of your choice.

Prawn and Pumpkin Yellow Curry:

Ingredients: 1 shallot peeled, 3 cloves of garlic, 1 inch ginger peeled and cut in half, 1 1/2 teaspoon cumin, 1 teaspoon corriander, 3/4 teaspoon turmeric, 1/4 teaspoon fennel seeds, 1/8 teaspoon nutmeg, 1/4 teaspoon dried thai chilles ground, 3 tablespoon fish sauce, 1 13 oz can of coconut milk, 2 kaffir lime leaves, 1tbsp honey or coconut syrup, 3 cups mixed stirfry vegetables, 1 cup diced pumpkin, 1lb prawns peeled and de-veined..

Directions: place shallots, garlic, cumin, coriander, turmeric, fennel, nutmeg, chilies, and fish sauce in food processor and pulse until finely chopped and paste has formed.

scrape paste into a saucepan. whisk in coconut milk, kaffir lime leaves, honey, tomato paste, and coconut butter. cook over high medium heat until it comes to a boil, then simmer heat to medium low and add the vegetables, pupkin and prawns. simmer 10-12min until vegetables are cooked and slightly softened and prawns have turned pink and firm. Remove from heat and let the sauce thicken for a few minutes. Serve inside a baked carnival squash for exra presentation or over a bed of basmati rice.

Essential oil Diffuser Recipes:

Add these blends to your diffuser with the recommended amount of water (check your diffuser’s instructions, typically 100–200 mL). Run for 30–60 minutes to fill your space with fall scents.

Autumn Forest Glow

• 4 drops Cedarwood (earthy, grounding)

• 3 drops Frankincense (warm, resinous)

• 2 drops Orange (sweet, uplifting)
Evokes a crisp walk through a pine forest with a hint of citrus warmth.

Pumpkin Spice Dream

• 3 drops Cinnamon Bark (spicy, cozy)

• 2 drops Clove (warm, rich)

• 2 drops Nutmeg (sweet, nutty)

• 1 drop Vanilla (optional, for creamy sweetness)
Mimics the comforting aroma of pumpkin pie baking in the oven.

Harvest Moon

• 3 drops Bergamot (bright, citrusy)

• 2 drops Patchouli (deep, musky)

• 2 drops Sandalwood (smooth, woody)
A grounding yet uplifting blend, like a cool evening under a full moon.

Bath Recipes:

Add these blends to 1 tablespoon of a carrier like jojoba oil or unscented bath gel, then mix into a warm bath to avoid skin irritation. Soak for 15–20 minutes.

Cozy Fireside Soak

• 3 drops Clove (warming, spicy)

• 2 drops Cedarwood (woodsy, calming)

• 2 drops Sweet Orange (cheerful, bright)
Feels like curling up by a crackling fire on a chilly night.

Apple Orchard Bliss

• 3 drops Chamomile (soft, apple-like)

• 2 drops Cinnamon Leaf (gentler than bark, spicy)

• 1 drop Ylang Ylang (floral, sweet)
Reminds you of picking apples in a crisp orchard.

Spiced Chai Retreat

• 2 drops Cardamom (exotic, spicy)

• 2 drops Ginger (warm, zesty)

• 2 drops Vanilla (smooth, sweet)
Like sipping a warm chai latte in a relaxing bath.

Massage Oil Recipes:

Mix these blends with 1 ounce (30 mL) of a carrier oil (e.g., sweet almond, macadamia, or coconut oil) for a soothing massage. Store in a dark glass bottle and use within a month.

Woodland Warmth

• 6 drops Pine (fresh, forest-like)

• 4 drops Frankincense (resinous, grounding)

• 3 drops Lavender (calming, floral)
Perfect for easing tension with a woodsy, grounding touch.

Fall Sunset Rub

• 5 drops Tangerine (sweet, citrusy)

• 4 drops Patchouli (earthy, rich)

• 3 drops Geranium (floral, balancing)
Evokes the warm hues of a fall sunset, soothing and uplifting.

Spiced Comfort Blend

• 4 drops Clove (cozy, spicy)

• 3 drops Rosemary (herbaceous, warming)

• 3 drops Bergamot (citrusy, bright)
A warming blend to relax muscles and lift your mood.

Safety Tips:

• Diffuser: Ensure proper ventilation and don’t overuse (stick to 30–60 minute sessions).

• Bath: Always mix essential oils with a carrier to disperse in water; never apply undiluted oils to skin.

• Massage: Test a small patch of skin for sensitivity before full use. Avoid sensitive areas like eyes or broken skin.

• Quality: Use 100% pure, therapeutic-grade essential oils from reputable sources.

• Pregnancy/Health Conditions: Consult a doctor before using essential oils if pregnant, nursing, or managing medical conditions.