Real Food

Cardomom Mustard Chicken

4 tablespoons spicy mustard
2 tablespoons olive oil
2 tablespoons brown sugar
3–4 drops Cardamom oil
½ teaspoon salt
¼ teaspoon pepper


1 dozen chicken wings
Olive oil to coat wings


  1. Mix all sauce ingredients together until sugar dissolves and set aside.
  2. Coat wings with oil and a little salt and pepper.
  3. Bake wings at 350° F for about an hour or until wings are crispy. Turn once halfway through cooking.
  4. Pull the wings out and baste with sauce, coating evenly.


4 roma tomatoes, diced
1 jalapeno pepper, seeded and diced
1 red bell pepper, cored and diced
1 orange bell pepper, cored and diced
1 yellow bell pepper, cored and diced
1 can black beans, drained and rinsed
2 fresh Mango diced
1 cup chopped fresh cilantro
⅔ cup chopped red onion
2 tablespoons freshly squeezed lime juice
½ teaspoon garlic powder
1 drop each of Cumin oil, Corriander Oil (or Cilantro Oil), Lime oil and Lemongrass Oil
2 teaspoons salt
Tortilla chips


  1. Combine the tomatoes, jalapeno, bell peppers, black beans, corn, cilantro, and red onion in a large bowl.
  2. In a separate bowl whisk together lime juice, garlic powder, all essential oils being used, and salt until combined. Pour the juice over the salsa and toss until well combined.
  3. Serve immediately, or cover and refrigerate.


¼ cup olive oil
2 tablespoons raw apple cider vinegar
2 drops Cinnamon Bark oil (or Cinnamon oil)
1 drop Clove oil
Pinch of fresh ground nutmeg
1 small garlic clove finely minced
¼ teaspoon sea salt
⅛ teaspoon fresh ground pepperInstructions
  1. Mix all ingredients in a jar.
  2. Store in the fridge for up to four days.
Tip: Stir in a spoonful of honey for a sweet and savory dressing.  Goat cheese is a good pairing for this spice filled dressing. Serve on a bed of baby spinach leaves, tossed with thinly sliced apples and toasted pine nuts for a great holiday green salad.


  • 1 ½ tablespoons fresh cilantro, chopped
  • 2 tablespoons honey or agave
  • 2 tablespoons water
  • 8 drops Lime essential oil
  • 1 clove garlic, minced
  • 1 tablespoon lemon grass, minced
  • 1 tablespoon chili flakes
  • 1 ½ tablespoons ginger
  • 2 tablespoons coconut oil

*Recommended with shrimp.


  • 1 cup plain whole-milk yogurt
  • 2 tablespoons coconut oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground coriander
  • 1 drop Cinnamon or Clove essential oil

*Recommended with chicken.



Avocado Shrimp Salsa

Doesn’t the name just say it all – YUMM

  • 1 lb. raw shrimp peeled and deveined (but you could get cooked sweet salad shrimp, if so rinse under cold water and pat dry)
  • 1/4 tsp each Salt & Black Pepper (season to taste)
  • 1 Tbsp Avocado Oil (or your favourite oil)
  • 3 medium Limes, Juiced
  • 1 drop Lime Essential Oil
  • 2 medium to large Avocados, peeled and chopped
  • 1/2 English Cucumber Chopped
  • 3 medium Tomatoes chopped or (15 Cherry or Grape Tomatoes cut in half)
  • 1 Small Red Onion finely chopped or a bunch of Green onions chopped
  • 1/2  cup Cilantro washed well and chopped
  • 1 drop Cilantro Essential Oil


  • Season shrimp lightly with salt and pepper.  Heat skillet over medium heat, add Avocado Oil then add shrimp.  Cook 3 minutes total, turning often.  Do not overcook.  Remove from pan, chop and place in a large bowl.
  • In a small bowl, squeeze juice of the limes, 1 drop of Lime Essential Oil, 1 drop of Cilantro Essential Oil.  Mix well and pour over chopped shrimp.  Let marinate while you prepare the rest.
  • Mix together Cucumber, Avocado and Tomatoes.
  • Add them to the Shrimp.  Add Onions and Cilantro and mix gently.
  • You can add a bit of hot sauce if you like!
  • Serve with Tortilla chips, Flour Tortilla bowls or anything you can scoop with!
  • Enjoy!

If you like a bit of sweetness, add a few diced Green Grapes or Mango!