Cooking with Essential Oils
What are Essential Oils?
- Essential oils are made from aromatic plants through natural processes to concentrate the “essence” of the plant into a liquid form.
- They are distilled or cold pressed from various parts of the plant such as the leaves, stems, petals, needles, twigs and branches.
- Some are also extracted using chemicals or solvents, but cold pressing and steam distillation are the preferred methods to keep the essence of the plant in its purest form.
- They are distilled or cold pressed from various parts of the plant such as the leaves, stems, petals, needles, twigs and branches.
- Some are also extracted using chemicals or solvents, but cold pressing and steam distillation are the preferred methods to keep the essence of the plant in its purest form.
More About Essential Oils
-Because these oils are going to be ingested and some of the properties are indeed retained, it's important to get high quality, certified organic oils for the absolute best in safety and flavor.
-Only GRAS (Generally Regarded As Safe) oils may be taken internally.
-Cooking with essential oils is largely to enjoy the flavors and fragrance, with a dash of potential health benefits on the side.
-Ideally you’ll find that substances used for cooking will be extracted through cold steam distillation or cold pressing. The use of high temperatures in the extraction process can break down the structure and change the chemical compounds so it’s best to avoid those that have been exposed to high temperatures.
-Only GRAS (Generally Regarded As Safe) oils may be taken internally.
-Cooking with essential oils is largely to enjoy the flavors and fragrance, with a dash of potential health benefits on the side.
-Ideally you’ll find that substances used for cooking will be extracted through cold steam distillation or cold pressing. The use of high temperatures in the extraction process can break down the structure and change the chemical compounds so it’s best to avoid those that have been exposed to high temperatures.
Why Use Essential Oils?
-Essential oils actually help to make cooking much easier and more flavorful.
-These concentrated sources of aromatic and healthful compounds add flavor and therapeutic benefits to your plate.
-Essential oils such as garlic, thyme, rosemary, oregano, and basil are effective in controlling bacterial growth on food products.
-Many essential oils like Lavender oil and Lime oil are known to control fungal infections in food. Therefore, the quality of lipid containing foods can be extended and preserved through storage and cooking by adding these oils that have strong antioxidant properties.
-The flavor and fragrance of essential oils like Lavender, Peppermint, and Lemon help to prime your body for digestion through the olfactory system. This primes your digestive tract to begin releasing enzymes and HCL (primary gastric acid secreted by your stomach) to improve digestion.
-Modern scientific studies and historical data have shown essential oils are safe and beneficial botanical products when consumed at low levels.
-Ingesting certain aromatherapy oils may potentially aid in weight loss. This is not a direct effect of taking essential oils internally; rather it is a combination of healthy lifestyle, diet and exercise. That said, since essential oils may boost and uplift the mood, they may actively alleviate binge eating and unhealthy cravings.
-These concentrated sources of aromatic and healthful compounds add flavor and therapeutic benefits to your plate.
-Essential oils such as garlic, thyme, rosemary, oregano, and basil are effective in controlling bacterial growth on food products.
-Many essential oils like Lavender oil and Lime oil are known to control fungal infections in food. Therefore, the quality of lipid containing foods can be extended and preserved through storage and cooking by adding these oils that have strong antioxidant properties.
-The flavor and fragrance of essential oils like Lavender, Peppermint, and Lemon help to prime your body for digestion through the olfactory system. This primes your digestive tract to begin releasing enzymes and HCL (primary gastric acid secreted by your stomach) to improve digestion.
-Modern scientific studies and historical data have shown essential oils are safe and beneficial botanical products when consumed at low levels.
-Ingesting certain aromatherapy oils may potentially aid in weight loss. This is not a direct effect of taking essential oils internally; rather it is a combination of healthy lifestyle, diet and exercise. That said, since essential oils may boost and uplift the mood, they may actively alleviate binge eating and unhealthy cravings.
For the Basics of Cooking with Essential Oils
-Convert
-Essential oil is a concentrated portion of its original source and should be used in much smaller quantities than the whole substance.
-A drop will replace a teaspoon.
-Dilute
-Essential oils should still be diluted into a lipid first. For savory recipes, dilute into a bit of olive or coconut oil. Stir, then add to the recipe. For sweet recipes, honey, YL’s agave, or YL’s yacon syrup works well.
-Delay
-For hot recipes, wait until the end of the process before adding the essential oil. These are called “volatile oils” for a reason
– they are relatively fragile and will dissipate quickly in high heat!
-Essential oil is a concentrated portion of its original source and should be used in much smaller quantities than the whole substance.
-A drop will replace a teaspoon.
-Dilute
-Essential oils should still be diluted into a lipid first. For savory recipes, dilute into a bit of olive or coconut oil. Stir, then add to the recipe. For sweet recipes, honey, YL’s agave, or YL’s yacon syrup works well.
-Delay
-For hot recipes, wait until the end of the process before adding the essential oil. These are called “volatile oils” for a reason
– they are relatively fragile and will dissipate quickly in high heat!
Does Cooking Damage Essential Oils?
The two concerns with cooking essential oils seem to be:
-Alteration of chemical structure
-Minimize exposure to high heat by adding essential oils last.
-Evaporation
-Minimize evaporation by proper dilution and dispersion throughout the recipe.
-Alteration of chemical structure
-Minimize exposure to high heat by adding essential oils last.
-Evaporation
-Minimize evaporation by proper dilution and dispersion throughout the recipe.
Cooking Tips
- If you are adding the oils at the end of cooking, smaller amounts are needed than if adding before baking, simmering, or steaming because oils tend to start to evaporate under heat. It is generally better to stir the essential oil in at the end of cooking or when the food has cooled; but some oils such as basil, marjoram, oregano, rosemary, and thyme are quite strong and may actually benefit from cooking a little to get a milder flavor.
- One thing to keep in mind is that oil flavors tend to get stronger the longer the food or beverage has to “steep.” If you are preparing something that will sit in the fridge for a day or two before you eat or drink it, you may want to add your oils an hour or two before serving instead of when you prepare the food or beverage.
- One thing to keep in mind is that oil flavors tend to get stronger the longer the food or beverage has to “steep.” If you are preparing something that will sit in the fridge for a day or two before you eat or drink it, you may want to add your oils an hour or two before serving instead of when you prepare the food or beverage.
Baseline Amounts
Typically, 1 drop of a citrus oil can substitute for 1 tsp. of citrus zest. If the recipe calls for the zest from 1 citrus fruit, you can use 8–14 drops of the citrus essential oil instead.
- For minty oils such as peppermint and spearmint, try substituting 1 drop for 1 tsp. dried mint leaves or 1 Tbsp. fresh mint leaves.
- Cinnamon and cassia are pretty similar, and typically what we know as ground cinnamon is really ground cassia; however, the strength of their flavor is quite a bit different. You will want to start by substituting 1 drop of cinnamon for 1–2 Tbsp. ground cinnamon and 1 drop of cassia for 1 tsp. ground cinnamon or cassia.
- For herbaceous oils like basil, marjoram, oregano, rosemary, cilantro, dill, etc., start with a toothpick dipped in the oil and stirred into the mixture, and then add more to taste as needed.
- Floral herbs like lavender can be used in cooking; but because floral flavors are uncommon, you want just a hint of this flavor. Start with a toothpick, and add more if needed.
- For other flavors, a good rule of thumb is to substitute 1 drop of oil for 1–2 Tbsp. of dried spice or herb and 1 drop of oil for 1–2 tsp. of fresh spice. If you think the oil is strong or the recipe calls for less than the above quantities, start with a toothpick dip instead. Taste, and add more if needed.
- For minty oils such as peppermint and spearmint, try substituting 1 drop for 1 tsp. dried mint leaves or 1 Tbsp. fresh mint leaves.
- Cinnamon and cassia are pretty similar, and typically what we know as ground cinnamon is really ground cassia; however, the strength of their flavor is quite a bit different. You will want to start by substituting 1 drop of cinnamon for 1–2 Tbsp. ground cinnamon and 1 drop of cassia for 1 tsp. ground cinnamon or cassia.
- For herbaceous oils like basil, marjoram, oregano, rosemary, cilantro, dill, etc., start with a toothpick dipped in the oil and stirred into the mixture, and then add more to taste as needed.
- Floral herbs like lavender can be used in cooking; but because floral flavors are uncommon, you want just a hint of this flavor. Start with a toothpick, and add more if needed.
- For other flavors, a good rule of thumb is to substitute 1 drop of oil for 1–2 Tbsp. of dried spice or herb and 1 drop of oil for 1–2 tsp. of fresh spice. If you think the oil is strong or the recipe calls for less than the above quantities, start with a toothpick dip instead. Taste, and add more if needed.
Cooking Tips
- Know what part of the plant the oil came from. Citrus oils are pressed from the peel, so they can substitute for the zest but not the juice.
- Getting the exact amount of oil drops can be tricky due to the different viscosity levels of the oils. If using the regular bottle with the orifice reducer, place your drops on a spoon; then stir into your mixture to ensure you have the right amount.
- Putting your cooking oils in dropper bottles allows you to easily control the number of drops used and provides sufficient space to dip a toothpick into the oil when needed.
- A little goes a long way. Start with only a drop of oil, taste, and repeat until you are satisfied with the taste. Some oils are really strong, and a toothpick dipped in the oil, then stirred into your mixture, may be sufficient.
- Use glass or stainless steel mixing bowls. Try to avoid plastic cookware, as the oils can damage certain types of plastic.
- Always keep your oils away from heat, light, and humid conditions to maintain a long shelf life. Refrigerator storage is fine.
- Make sure to recap your bottles so the oils don’t evaporate out.
- Because oils are altered by heat and may evaporate, it is always best to add the oils at the end of cooking if possible.
- Give a subtle hint of herbs to your savory baked goods by creating a spray in a 4 oz. Trigger Spray Bottle. Add a few drops of essential oil and 1/8 cup of olive oil to the spray bottle, and then fill the bottle the rest of the way with distilled water. Use this mixture to spray items like empanadas, tortilla chips, baked french fries, egg rolls, etc.
- If you are baking with kids, make sure to keep the oils out of their reach.
- Getting the exact amount of oil drops can be tricky due to the different viscosity levels of the oils. If using the regular bottle with the orifice reducer, place your drops on a spoon; then stir into your mixture to ensure you have the right amount.
- Putting your cooking oils in dropper bottles allows you to easily control the number of drops used and provides sufficient space to dip a toothpick into the oil when needed.
- A little goes a long way. Start with only a drop of oil, taste, and repeat until you are satisfied with the taste. Some oils are really strong, and a toothpick dipped in the oil, then stirred into your mixture, may be sufficient.
- Use glass or stainless steel mixing bowls. Try to avoid plastic cookware, as the oils can damage certain types of plastic.
- Always keep your oils away from heat, light, and humid conditions to maintain a long shelf life. Refrigerator storage is fine.
- Make sure to recap your bottles so the oils don’t evaporate out.
- Because oils are altered by heat and may evaporate, it is always best to add the oils at the end of cooking if possible.
- Give a subtle hint of herbs to your savory baked goods by creating a spray in a 4 oz. Trigger Spray Bottle. Add a few drops of essential oil and 1/8 cup of olive oil to the spray bottle, and then fill the bottle the rest of the way with distilled water. Use this mixture to spray items like empanadas, tortilla chips, baked french fries, egg rolls, etc.
- If you are baking with kids, make sure to keep the oils out of their reach.
Breakfast
- Waffles: Add 1–4 drops of Orange essential oil to wet waffle mix.
- Oatmeal: Add 1 drop of Cinnamon Oil and 2 drops of Orange essential oil to a bowl of oatmeal or oat bran, and then sweeten with Blue Agave.
- Lemon with Berries: Add Lemon essential oil to berry protein shakes or to plain yogurt and top with berries.
- Smoothie: Add 2-4 drops essential oil.
- Oatmeal: Add 1 drop of Cinnamon Oil and 2 drops of Orange essential oil to a bowl of oatmeal or oat bran, and then sweeten with Blue Agave.
- Lemon with Berries: Add Lemon essential oil to berry protein shakes or to plain yogurt and top with berries.
- Smoothie: Add 2-4 drops essential oil.
Snacks
- Cream Cheese Spread: Put cream cheese into a bowl and mix in Lemon essential oil to taste.
- Olive Oil: Add various culinary herb essential oils to your olive oil, such as Rosemary. Pour over a plate of balsamic vinegar and use focaccia bread for dipping.
- Vegetable Dip: Add 1 drop dill essential oil to cream cheese, mayonnaise or sour cream.
- Vegetable and Fruit Rinse: Use 3 drops of Lemon essential oil in a bowl of water when rinsing lettuce, grapes, berries, and greens.
- Olive Oil: Add various culinary herb essential oils to your olive oil, such as Rosemary. Pour over a plate of balsamic vinegar and use focaccia bread for dipping.
- Vegetable Dip: Add 1 drop dill essential oil to cream cheese, mayonnaise or sour cream.
- Vegetable and Fruit Rinse: Use 3 drops of Lemon essential oil in a bowl of water when rinsing lettuce, grapes, berries, and greens.
Lunch / Dinner
- Tomato Pasta Sauce: Add 2 drops of Basil essential oil and 1 drop each of Rosemary and Thyme essential oil to tomato sauce base.
- Dipping Sauce: Olive Oil with Rosemary Essential Oil
- Potato Salad: Add 1–2 drops of Dill essential oil to potato salad.
- Rice Pilaf: Add 4 drops of Lemon essential oil to water before adding rice.
- Tuna Salad Sandwiches: Add 2 drops of Lemon essential oil per can of tuna and mix with mayonnaise and freshly ground pepper. Spoon onto bread and serve topped with alfalfa sprouts.
- Flavored Butter on Potatoes or Vegetables: Add 1-2 drops of essential oil (rosemary, thyme, oregano etc.) to ½ cup butter (melted)
- Dipping Sauce: Olive Oil with Rosemary Essential Oil
- Potato Salad: Add 1–2 drops of Dill essential oil to potato salad.
- Rice Pilaf: Add 4 drops of Lemon essential oil to water before adding rice.
- Tuna Salad Sandwiches: Add 2 drops of Lemon essential oil per can of tuna and mix with mayonnaise and freshly ground pepper. Spoon onto bread and serve topped with alfalfa sprouts.
- Flavored Butter on Potatoes or Vegetables: Add 1-2 drops of essential oil (rosemary, thyme, oregano etc.) to ½ cup butter (melted)
Beverages
- Horchata with a Twist: Add 1 drop of Cinnamon Bark essential oil to a tall glass filled with ice and vanilla rice milk.
- Vanilla Protein Shake: Add 2 drops of Lemon or Peppermint essential oil to any vanilla protein shake.
- Flavored Water: Add 1-3 drops of Peppermint essential oil or any citrus essential oils to your gym water bottle (glass or stainless).
- Hot Tea: Add 1 drop bergamot, cardamom, peppermint, or lemon essential oils to tea. Add YL’s Blue Agave to taste.
- Hot Apple Cider: Add 1 drop cinnamon bark essential oil to 1 cup apple juice or cider.
- Hot Chocolate: Add 1 drop peppermint essential oil to 1 cup hot chocolate.
- Lemonade: Add 1 drop lavender essential oil to homemade lemonade.
- Vanilla Protein Shake: Add 2 drops of Lemon or Peppermint essential oil to any vanilla protein shake.
- Flavored Water: Add 1-3 drops of Peppermint essential oil or any citrus essential oils to your gym water bottle (glass or stainless).
- Hot Tea: Add 1 drop bergamot, cardamom, peppermint, or lemon essential oils to tea. Add YL’s Blue Agave to taste.
- Hot Apple Cider: Add 1 drop cinnamon bark essential oil to 1 cup apple juice or cider.
- Hot Chocolate: Add 1 drop peppermint essential oil to 1 cup hot chocolate.
- Lemonade: Add 1 drop lavender essential oil to homemade lemonade.
