Santee Oils – Your Health, Just for Today

Improving Lives – change just one thing, just for today. Featuring the benefits of doTERRA Essential Oils

Mock Lasagna Dinner (made with my favorite Essential Oils, of course)

Mock Lasagna - by

Mock Lasagna – a delicious way to stay on your 2014 weight loss goal path!

No recipe posts since November? Where has my head been?! Time to dish the dirt about a delish dish that doesn’t taste like dirt … you with me on this?

I am going preface this recipe by tossing a challenge out to you. The challenge is: don’t click out of here after the next sentence. I have to be blunt here and tell you straight away … the noodles are replaced with … kale. Did you pass the challenge? Are you still here with me? I don’t know about you, but I’ve been put off of kale (until now). Everything I read made me think “not for me!” In my green smoothie recipes, I seem to always read “you can substitute kale for spinach if you don’t mind the taste”. Other places have similar things to say and it worked for me. I stayed f.a.r. away from this leafy green!

And then I saw the recipe that inspired me to make a couple of tweaks and take the leap into giving it a try. It is easy to make, looks yummy and my tastebuds were VERY happy with my efforts! This one is a keeper for me. Take a look at my version, give it a go, and let me know what YOU think of this!

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Mock Lasagna Dinner
serves 9; 207 calories per serving; recipe by Peggy Mundell
based on a recipe by Kalyn


2 medium sized bundles of kale
1 tsp salt
2 tsp olive oil
1 pkg (20 oz) ground turkey
1 24 oz jar of low-calorie/low-sugar pasta sauce (I used Safeway Select Tomato and Basil sauce)
1 drop Basil essential oil
1 drop Fennel essential oil
1 drop Rosemary essential oil
4 TBLS finely grated Parmesan cheese (divided into 2 portions)
2 cups grated reduced-fat mozzarella cheese (divided into 2 portions)


  • Preheat oven to 375F/190C.

  • Spray a 9″ x 12″ lasagna-type glass or crockery casserole dish with olive oil or non-stick spray.

  • Add the salt to a large pot of water and bring to a boil.

  • Trim stems from the kale, then cut the kale into ribbons about 1/2 inch wide (perpendicular to the direction the stems run). Add kale stips to boiling water, lowering heat so the water is gently boiling.

  • Cook kale 5-6 minutes.

  • Drain kale into a colander in the sink and let it continue to drain while you prepare other ingredients. (Kalyn suggests using a salad spinner to gently spin the water from the cooked kale and then let it continue to drain – note to self: put a salad spinner on my wish list!)

  • While the kale is cooking, heat the oil in a large heavy frying pan

  • Saute ground turkey until it is cooked through and nicely browned, breaking it apart as it cooks.

  • Add the pasta sauce and basil, fennel and rosemary essential oils. Stir to combine and let the sauce simmer 20-25 minutes, or until it’s thickened and the liquid is reduced.

  • In the casserole dish, layer 1/2 the drained kale, sprinkle 2 T Parmesan, 1/2 the sauce, and 1 cup mozzarella. Repeat with another layer of kale, Parmesan, sauce, and mozzarella.

  • Cover the dish with foil and bake for 20-25 minutes, then remove the foil and bake another 15-20 minutes, or until the casserole is bubbling and cheese is starting to brown.

  • Let the dish sit for about 5 minutes before you cut it. Serve hot.

  • ENJOY!
  • Diet Tips:

  • I cut my mock lasagna into 18 sections (6 columns across and 3 rows down). Two sections equals 1 serving. In eating casually at home, I put 1 section on a small serving plate (delicious with a small bowl of salad on the side!) and make myself go back “for seconds” for my other 1/2 serving if I am still hungry. If I were serving this for a more formal gathering, I would place both sections on my guests’ plates at once – guests look funny at me if I don’t use full-sized place settings!

  • When doing portion control at home, I don’t place the serving platter on the dining room table – I make myself get up and go back into the kitchen to serve my other half – this makes me less likely to eat without intending to while I visit with family/friends at the table.

  • After the meal, I prefer to use smaller containers in the ‘fridge and put one serving in each container – this helps me not eat too much when I dive into the leftovers.

  • Like Kalyn, I suspect this would freeze up nicely!

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    Contact me to find out more about my favorite line of Essential Oils!

  • Basil EO 15ml = approximately 250 drops
    Retail Price: $26.67
    Wholesale Price: $20.00

  • Fennel EO 15ml = approximately 250 drops
    Retail Price: $20.00
    Wholesale Price: $15.00

  • Rosemary EO 15ml = approximately 250 drops
    Retail Price: $18.67
    Wholesale Price: $14.00>/LI>

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    Recipe: No Bake Peppermint Eclairs

    Can I get a YUM!? These were a huge hit a couple of months ago at a Spa 33 Open House event in El Cajon, CA. They went so fast, I didn’t even get any photos of the deliciousness – can you forgive me? Let the recipe itself tantalize you – and ENJOY! Come back to the comments … I would love to hear how YOURS turned out.

    • 1 (14.4-ounce) box honey graham crackers
    • 2 (4-serving) packages French vanilla instant pudding mix
    • 3 cups milk
    • 1 (12-ounce) container frozen whipped topping, thawed
    • 1 (16-ounce) container ready-to-spread chocolate frosting
    • 3-4 drops doTERRA Peppermint Essential Oil

    1. Line bottom of an ungreased 9- x 13-inch baking dish with one-third of the graham crackers.
    2. In a large bowl, whisk together pudding mix and milk; add whipped topping, stirring until mixture thickens.
    3. Spread half of pudding mixture over graham crackers in baking dish. Repeat layers with one-third of graham crackers and remaining pudding mixture. Top with remaining graham crackers.
    4. Add 3 – 4 drops of Peppermint Essential Oil to Chocolate Frosting. Mix well.
    5. Spread chocolate frosting over ingredients in baking dish.
    6. Cover to chill, about 8 hours.


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    Recipe: Cinnamon Peanut Butter Energy Balls

    Cinnamon Peanut Butter Energy Balls

    Cinnamon Peanut Butter Energy Balls

    I am having such a blast finding great recipes and adapting them into lower calorie treats that incorporate doTERRA CPTG Essential Oils! This one does double duty: it is a treat for the two-leggers (humans) that can be shared with the four-leggers (dogs) in our lives – just be sure you are using the recipe without the chocolate chips if you share. I use these for a quick pick-me-up for myself and also hide my dogs’ medicine in it and they don’t even notice! Note: My four-legged “kids” are 20# Cocker Spaniels … so for them I split a mini-ball in half to keep their calorie count down as well. But for ME – the full, whole Energy Ball, definitely!

    Energy Balls

    1 cup rolled oats

    ½ cup organic peanut butter (no sugars added)

    1/3 cup organic honey

    1 cup coconut flakes, unsweetened (if you don’t like the chunks of coconut  flakes, you can grind them to powder in a coffee grinder)

    ½ cup ground flaxseed

    1 tsp vanilla extract

    2 drops doTERRA Cinnamon Bark CPTG Essential Oil

    • Mix all ingredients together in a bowl.
    • Place in refrigerator for at least 30 minutes.
    • Roll into teaspoon sized balls.
    • Eat them up!

    The recipe above makes 34 mini-balls at only 72 calories each!

    (Optional:  add a few mini chocolate chips to each ball for a touch  of extra sweetness!)

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    The Benefits of Energy Balls:  Slow burning energy.  Natural sugars.  Great taste!


    Helps stop food cravings

    Contains plant lignans which protect against heart disease and cancer

    Enhances immune response to disease

    Peanut Butter:

    Boosts energyboth protein and healthy monosaturated fats will give you an energy pick-me-up

    Peanut butter is a great source of iron, which helps to maintain good circulation

    The antioxidants and fiber in peanut butter help to reduce the risk of cancer


    Honey is known for reducing muscle fatigue in athletes

    Great immune system builder and possesses carcinogen-preventing and anti-tumor properties

    Nature’s energy booster – the glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar

    Coconut Flakes:

    Two components, lauric acid and monolaurin, appear to have antibacterial and antiviral properties


    Three heathly components:  Omega-3 essential fatty acids, Lignans, and Fiber

    Flaxseed may have a protective effect against breast cancer, prostate cancer, and colon cancer

    New research also suggests significant blood pressure-lowering effects of flaxseed


    Studies have shown that the scent of vanilla extract may assist people to lose weight

    Studies have shown that vanilla extract has a positive benefit on dealing with stress and anxiety

    doTERRA Cinnamon Essential Oil:

    Cinnamon detoxifies the digestive system and stimulates brain function

    Clinical studies have linked cinnamon consumption to lowered blood sugar

    Cinnamon contains anti-inflammatory compounds that can help relieve arthritis pain

    (Purchase doTERRA Oils online at


    Recipe: Citrus Bliss Cheesecake Mousse

    Citrus Bliss Cheesecake Mousse

    Citrus Bliss Cheesecake Mousse

    This recipe was a hit at last month’s Spa 33 Open House.  I think Nell is stalking me for the recipe tho, so I had to make this my next post …

    Citrus Bliss Cheesecake Mousse

    3.4 oz vanilla instant pudding mix

    4 drops of doTERRA Citrus Bliss essential oil

    1 packet Knox gelatin

    1.5 cups 1% Milk

    8 oz cream fat-free cream cheese

    8 oz fat-free ricotta cheese

    ½  tablespoon honey

    Dream Whip (1 envelope)

    •  In a microwave-safe bowl, heat up ½ cup of milk in microwave (or you can use stove-top)
    • Add 1 packet of Knox gelatin and stir until completely dissolved
    • Let mixture cool
    • Add pudding mix, ½ cup of cold milk and Citrus Bliss Essential Oil.  Whisk for 2 minutes  (this is the bowl I refer to from now on as the “mousse mixture”)
    • In a separate bowl combine cream cheese, ricotta cheese and honey.  Blend until smooth
    • Add to mousse mixture, blend until smooth
    • In a separate bowl, prepare Dream Whip according to box directions, using remaining ½ cup of milk (do not add vanilla)
    • Add to mousse mixture, blend until smooth
    • In mini-serving cups (I used 2 oz sample cups, this recipe makes approx 24 servings) place 2 tablespoons of mousse mixture.  Top with your choice of fresh fruit or mini-chocolate chips.   Also works great in full-size dessert dishes for a more formal serving size
    • Refrigerate for at least 3 – 4 hours
    • Eat and enjoy!

    ALTERNATE YUMMY-NESS:  add a Graham Cracker crust and topping:

    ½ cup graham cracker crumbs

    2 tablespoons sugar

    2 tablespoons melted butter

    • Combine all ingredients together.  Add a small layer at the bottom of the serving cups before piping on the Mousse.  Sprinkle crumbs on top after garnishing with berries or chips.  YUM!

    These mini-sized Cheesecake Mousse servings are approximately 45 calories (before adding the optional graham cracker crust)!

    To purchase Citrus Bliss Essential Oil go to and look in the “BLENDS” section.  Item #3102.  15 ml bottle $20.00.

    Citrus Bliss Cheesecake Mousse

    Citrus Bliss Cheesecake Mousse

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    About Citrus Bliss Essential Oil:

    Citrus Bliss (Invigorating Blend)

    Citrus Bliss Essential Oil Blen

    Citrus Bliss Essential Oil Blen

    dōTERRA®’s Citrus Bliss invigorating blend merges the benefits of citrus essential oils.  We combine the powerful essences of wild orange, lemon, grapefruit, mandarin, bergamot, tangerine, and clementine with a hint of vanilla to form this unique and harmonious blend.  With benefits that extend beyond elevating mood and reducing stress, Citrus Bliss has natural, potent compounds with cleansing properties.  Mixed with water, Citrus Bliss is a perfect solution for disinfecting countertops and other surfaces while emitting a fresh sweet scent.  For aromatic or topical, use.  (Note from Santee Oils:  even though it isn’t listed on the labeling, Citrus Bliss IS ingestible!  Dr. Hill of doTERRA recommends it in his Mood Management seminar)


    Caution: Avoid direct sunlight for up to 12 hours after use on skin.

    Citrus Bliss’s special combination of elements is anti-bacterial, anti-depressant, antiseptic, circulation improvement, detoxifying, immune system booting and has a wonderful sweet fragrance that works well in a working environment as a motivator and in home to brighten each person’s outlook.

    Citrus oils enhance Glutathione production in the body. Glutathione is a naturally occurring substance that is an anti-oxidant, detoxifier, and immune system booster. Glutathione creates an atmosphere within the body for mood improvement as well as circulation strengthening and tissue regenerator. Because Glutathione is present in every cell it is important to note that doTerra’s Citrus Bliss essential oil runs thru the whole body, so as a precursor to implement Glutathione production, the whole body benefits.

    • Wild Orange: Major anti-depressant, mind lifter, stimulant, pep-up.
    • Lemon: It is healing, boosts physical energy, is invigorating and warming
    • Grapefruit: antidepressant, uplifting, natural diuretic, and relieves anxiety
    • Mandarin: Excellent for relieving stress and irritability; promotes happiness
    • Bergamot: Is uplifting and may help with depression and agitation.
    • Tangerine: Decongestant to the lymphatic system and is a diuretic.
    • Clementine: Soothing and Sedating.
    • Vanilla Bean Extract: Is calming and may help ease tension.

    Amazing blend inside and out, that creates atmosphere of optimism and an expectation of success. Can be worn as a perfume and positively influence people around you and even use in the office to discourage crabby people from approaching. This blend of citrus oils is special in that they are powerful adaptagens within the chemistry of your body: these oils each provide stimulating and sedative Elements depending on what you need. So it can clear your mind and heart and yet be calming at the same time. This group is powerfully anti-depressive, a good diuretic, tonic for stomach and intestines, motivating emotionally and healing physically.

    • Anti-depressant: Citrus Bliss diffused in the home or in the car daytime.
    • Anti-depressant: Citrus Bliss 3 drops, White Fir 2 drops, Roman Chamomile 1 drop.
    • Confidence Booster: Citrus Bliss 3 drops in palm of hand and doTerra’s Hand And Body Lotion, blend by rubbing into hands and arms.
    • COPD Relief: Citrus Bliss 3 drops, White Fir 2 drops, Eucalyptus 1 drop. Gently Blend and apply vertically along the sternum.
    • Focus Improvement: Citrus Bliss 2 drops, Lavender 2, Peppermint 2 drops. Gently blend and apply to temples and inhale.
    • Hormone Cool Down Compress Blend: Citrus Bliss 5 drops, Roman Chamomile 6 Drops, Clary Sage 6 drops, Geranium 2 drops, Patchouli 2 drops. Add oils to a glass bottle and gently blend. Add 2-3 drops of the blend to 1 /2 teaspoon of Epsom salts, and add to 1 quart of cool water. Soak a clean cloth in the water and apply it to your face, forehead, back of your neck, chest or other areas of your body to prevent or cool down hot flashes.
    • Shock Recovery: Citrus Bliss 3 drops, Frankincense 2 drops, Patchouli 2 drops, Cassia 1 drop. Gently blend and apply to back of neck and wrists and inhale.


    •  Diffuse its dreamy aroma for calming, elevating, killing airborne pathogens, and eliminating odors.
    • Make a surface disinfecting spritz with a 2%-5% dilution of distilled water (shake often).
    • Use the spritz on bed sheets one hour before bed time to repel dust mites, fleas, and other bed bugs.
    • Use on kitchen or bathroom surfaces.
    • Spray in cars, offices and bathrooms.
    • Cup and inhale or make a tissue cup to enjoy the elevating or calming qualities of citrus bliss.
    • Use as a clean smelling aftershave that will also soothe skin, especially after irritating shaves.
    • Use 4-5 drops in a large bowl or sink to wash fruits and vegetables. The wash will clean off chemicals, pesticides and pathogens, but will also help preserve the fruits and vegetables.
    • This blend is GRAS (Generally Regarded As Safe to ingest, per FDA). Add to drinking water to kill pathogens and improve taste.
    • Swish, pull, gargle, and swallow in the morning for halitosis.
    • Use in smoothies, drinks and dressings.

    From reference book Emotions & Essential Oils:

    Citrus Bliss is “the Oil of Creativity” and acts as a powerful “fire starter”.  It returns motivation and drive when it is lacking.  This is a wonderful combination of oils for addressing lethargy, discouragement, despondency or low will to live.  When the soul has lost its connection to the magic in life, this blend helps restore the spark.  This blend also inspires Creativity.  Placed over the solar plexus, this blend restores confidence in one’s Self and in one’s creations.  Citrus Bliss rekindles the fire of the personality and fills the heart with creativity and joy.

    To purchase Citrus Bliss Essential Oil go to and look in the “BLENDS” section.  Item #3102.  15 ml bottle $20.00.


    Recipe: Apricot Glazed Pork Chops with doTERRA Rosemary Oil

    Apricot Glazed Pork Chops with doTERRA Rosemary OilLet’s lay my cards on the table from the get-go.  I. Don’t. Cook.  Period!  I *can* cook and when I’m creating from a recipe I’m enjoying the process, but getting into the “ooh!  what will I cook this week?” mode just isn’t something I tend to do.  I’m forcing myself to cook more often, as I’d like to more control over what goes into my body.  Recovering from a major financial crash makes the weekly grocery trip and full ‘fridge a thing of the past (for now).  A supportive and generous room-mate makes sure I’m not skin and bones – so when I find myself able to “whip up” something nice to show her how appreciative I am, I jump at that chance.  This past week my gratitude to her was shown in the form of Apricot Glazed Pork Chops.  Delish!

    I modified the recipe from one I found on to allow for some ingredients on hand and for personal tastes.  Give mine a taste drive and let me know what you think!


    • 3 tablespoons Apricot Preserves
    • 2 tablespoons Worcestershire Sauce
    • 1 tablesoon Dijon Mustard
    • 1/4 teaspoon Ground Ginger
    • 1 drop doTERRA Rosemary Essential Oil (or a pinch of fresh chopped Rosemary – but trust me, the oil option is better tasting!)
    • Salt and Pepper to taste
    • 3 tablespoons Extra Virgin Olive Oil
    • 2 boneless Pork Chops, 1/2 inch thick
    1. Mix the apricot preserves, worcestershire sauce, dijon mustard, ground ginger and rosemary together in a small bowl; set aside.
    2. Season the pork chops with salt and pepper. Heat the olive oil in a skillet over medium high heat. Add the pork chops and cook until brown on each side, and no longer pink in the center, about 4 minutes per side. Remove chops from the skillet. Reduce heat to medium low. Using the same skillet, pour in the apricot preserves mixture and simmer until thickened, about 4 minutes. Return pork chops to the skillet, turning to coat each side in the sauce; cook 1 minute.

    I served mine with Roasted Garlic Couscous and Green Beans with Almonds for a very yummy meal!  Here is the “after” photo of my plate for proof



    If you’d like to try yours with the doTERRA oil, you can find it at my online store   for purchase.  Enjoy!

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    No-Cook Tomato and Watermelon Soup – yum!


    Check out the Recipe:  No-Cook Tomato and Watermelon Soup  (147 calories per serving).  Especially good in the summer when it’s just too darn hot to stand over the stove.  But delicious any time of the year.  Try it – you’ll be surprised at how it tastes!

    Do you have a “tastes better than it sounds” recipe that is good for you?  Share it in the comments, I’d love to hear about it.


    Green Fruit Smoothies – what a wonderful start to my day!

    Oz_Weekend_Cleanse_MEDIALast summer I had a serious lack of energy.  Not your run of the mill, tired after a long day’s work lack, but a full drag your butt on the ground just to get across the room lack.  I could push myself enough to fake it through a couple hours of work, but that was about it.  When I didn’t have work on a day, I was able to get myself to an hour cardio workout, but again – that’s all she wrote, my day was pooped!  As a self-employed person, struggling along without health insurance, I put off doctor visits (usually until my body has healed itself) but I was about to break open my piggie bank and drag my tired butt to the clinic.  And then I had a couple of things make me go aHA! Maybe I’d found my answer?

    An episode of Dr. Oz talked about women who described the exact same symptoms as mine, down to a “T” and caught my interest.  The topic that day was on Magnesium deficiencies (I’ll bring a post over to this blog from my facebook page later this week about this topic for more information).  And the next day I opened a new issue of First for Women magazine and there it was again:  Magnesium deficiency.  Among the recipes presented in the magazine were a couple for Green Fruit Smoothies.  Those definitely caught my attention – good for me and EASY to shop for and to make!  Trust me – when you have this type of energy loss, going to the store is akin to climbing Mount Everest (in my mind).

    They are now a regular part of my weekday mornings.  A batch usually lasts me two – three days and it’s easy to just reach in the ‘fridge and grab-n-go with my drink in hand, providing me with about 2 1/2 servings of magnesium boosters (5 a day is optimum, and spread them out throughout the day to keep the body supplied).   My smoothie is enough to last me thru lunchtime as I take sips throughout the morning hours.

    You can web search for so many Green Fruit Smoothie recipies – they are at your fingertips!  Here is a sample of what one of mine looks like:

    • 1 cup chopped spinach
    • 1 tablespoon chopped shallot
    • 1 chopped carrot
    • 1/2 cup oats
    • 1 container yogurt (I use one of my flavored single-serving yogurts)
    • 1 tablesoon flaxseed
    • 2 bananas
    • assorted fresh fruits:  I try to stay with fresh and pick up whatever is in season when I’m at the grocery store or farmer’s market.  My favorites are blackberries, raspberries, blueberries and strawberries.  Try watermelon – delish!   Experiment!

    Toss them all in the blender (I start with the yogurt and veggies to get them blended well, then add the other ingredients) and p5ml_Cinnamonulverize!  I personally don’t use my blender – it doesn’t liquify as well as my hand-held Braun mixer, it works like magic! – but not everyone has one of these.

    As I pour them into my individual cups, I save room to add no-sugar added apple juice to thin it out and make it to a full serving.

    And for a delicious way to add a dose of extra health benefit to your smoothie:  add ONE drop of doTERRA Cinnamon essential oil (Cinnamomum zeylanicum)!  Cinnamon is a metabolism booster and has many other health properties (take a look HERE for more information on this spice).  PLEASE NOTE:  one drop is all that is needed of this tasty oil.  Essential oils are much more concentrated than their herbal counterparts.  Also NOTE:  not all essential oils are created equal!  doTERRA Cinnamon essential oil is approved to be ingested – not all oils can be taken internally.  If you choose your Cinnamon from another source, be sure to find out if it is ingestible first!

    What is YOUR favorite green smoothie recipe?  Let us know in the comments below!


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