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Green Breakfast Smoothie

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green-smoothie

It’s no secret I’m a HUGE smoothie fan!  It may be just me.. but there is something very satisfying about sending your child to school knowing that they have at least had their 5 a day for breakfast, they will have no blood sugar crash mid-morning and enough protein and healthy fats to stop them being hungry till lunch.

The conversion to eating smoothies for breakfast didn’t happen overnight but changing my diet helped me realise very quickly what whole-food nutrition could do for me and then slowly I adapted my way of thinking about what I was eating. If you want to know more about what brought me to this place with food then read about it here.  Why am I telling you this?  Like most people, I started the day with cereal or 2 pieces of toast and marmite until I learnt differently.

Starting with a smoothie bowl now helps keep me on track, it enables me to start the day with the best of intentions to exercise and eat well for the rest of the day.  I am literally flooding my body with nutrients – vitamins, minerals and antioxidants and it’s also just as quick as pouring cereal and milk in a bowl, you just have to get prepared with the right ingredients but organic delivery companies can do that for you!

I started with a Nutri Ninja and it worked out great but after a few years of abuse, I finally invested in a Vitamix, these are expensive but as I do a lot of food preparation using this blender, it has been worth the investment.

There are some important tips to a smoothie that I’ve learnt along the way..

  1. I use half an avocado every day, it gives a smoothie an amazing creamy texture as well as providing a really delicious healthy monounsaturated fats and lots of healthy fibre
  2. You need to add a protein to help keep you satiated (study) and build your immune system (study) (most protein powders are full of junk), I mostly use pea or hemp protein or sometimes a big spoonful of almond butter!
  3. Linseeds (or flax seeds as they are called in America) are a powerhouse of nutrition but they need to be freshly ground.  They are a rich source of Omega3 EFA and high in soluble and insoluble fibre so they support colon detoxification.   They do however lose their nutritional value very quickly when exposed to air so buying milled is not the same and trying to eat them whole, well, they’ll travel straight through your body undisturbed so put them in your blender and the best bit is they’ll help to thicken your smoothie and make it even creamier.
  4. Focus on smoothies rather than juices as a daily regime, they provide a great tool to detox your body but with all the fibre to help stabilise your blood sugar too.
  5. Start with the basics of whole-food nutrition before you take it to the next level with green powders, they have added nutritional influence but if you make it too complicated it wont fit into a morning routine.
  6. Unless you’re giving the smoothie to a child and you’re trying to convert them, make sure your smoothie is abundant in vegetables with a little fruit to flavour, lots of fruit can be an added burden on the liver because of the high fructose levels.  I really like adding lots of berries which are generally low glycemic index (conversion to blood sugar rates) and apples because like berries they are very high antioxidants.

If I have time, I make it look fancy but most of the time I chuck some cacao nibs on top because a) I love cacao b) it’s an amazing prebiotic that feeds your gut microbiome of healthy bacteria c) it has caffeine so it helps me kick start my day with an energy lift.

 

5.0 from 10 reviews
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Green Breakfast Smoothie
Author: 
Cuisine: Breakfast
Prep time: 
Total time: 
Serves: 2
 
Ingredients
  • 2 Sticks of celery
  • 1 apple
  • ½ an avocado
  • ¼ of a cucumber
  • 1 cup of salad leaves
  • 1 inch of fresh ginger
  • 1 tablespoon of pea protein
  • 1 tablespoon of linseeds / flax seeds
  • 1 cup of water
Instructions
  1. Roughly chop the larger vegetables and add to your blender - nutri ninja or a bullet will do. Add more water if required and for a thicker smoothie add almond or coconut milk instead.
  2. Pour into 2 bowls and spoon in for a nutritious breakfast.
  3. Decorate to your fancy, if you have time! Here i have added goji berries, cacao nibs, bee pollen and pumpkin seeds..

 

Turmeric – Support Healing with Nature

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turmericTurmeric has been used in Ayurveda for the last 6,000 years, most of us have a little in our curry and if you are a health advocate or foodie you will have at some point read a health article somewhere about the powers of turmeric – turmeric latte is a frequently suggested popular choice.

Last month, there was mainstream media skepticism about the reputed healthy benefits so I wanted to put out some of the research for this powerful spice that has stood the test against many drugs but more importantly without side effects.

The main healing component of turmeric is curcumin which makes up 2-5%, this is often used in supplemental form for treating conditions.

There are now over 2,000 studies on pubmed looking at its use for various conditions..

Anti-depressant – this study showed that turmeric could be used as a treatment for depressed patients when compared against and in conjunction with Prozac.  The study also showed no side affects with using turmeric.

Anti-inflammatory – here is a meta analysis of curcumin affects on patients with high degrees of systemic inflammation

Pain Management – this study found turmeric to be as effective as ibuprofen for treating osteoarthritis but with less abdominal pain and discomfort following treatment.

Cancer Prevention – Here curcumin and resveratrol (antioxidents in berries) were found to have an anti-prolific affect on tumour cells and there are many studies like this one.  Cancer UK has discussed that curcumin can stop precancerous changes becoming cancer.

How do we use turmeric?

For most of us there is no harm and certainly many benefits to using turmeric as a spice in culinary dishes – just make sure you go organic!

A good guide would be to add 1/2 -2 teaspoons of turmeric to your daily routine.  I find this very easy to do, it has a pleasant earthy taste to it when added in small amounts.  It is worth noting for maximum health benefits you need to combine turmeric with black pepper and some fat.  Black pepper enhances it’s bio-availability because it contains a natural drug inhibitor called pepperine so it stops the liver clearing the turmeric too quickly, 1 study has shown it increases the bio-availability of turmeric by 2000% and because turmeric is fat-soluble you need to add a fat too.

Homemade Sauerkraut Recipe

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Sauerkraut is likely the simplest fermented food to make and a great place to start, it was certainly my introduction to fermentation.  I’ve always loved the taste of pickled beetroot from a young age and so I instantly fell in love with the flavour of Sauerkraut.  I particularly like making purple kraut because I love its vibrant colour but green cabbages work just as well.

Sauerkraut originates from Germany but one of the first documented cases of its nutritional power was when the English Explorer James Cook took barrels of Sauerkraut aboard his ship.  It is said that he reserved the Sauerkraut for the Officers knowing full well that the sailors would then be enticed to consume it.  This was one of the first explorations where the sailors didn’t perish from scurvy, this is because Sauerkraut is packed full of Vitamin C (far more than an orange!).  Prior to fermentation it was extremely difficult to keep food fresh with no refrigeration and near impossible aboard long boat rides. Read here for more of the health benefits of fermented foods.

kraut

The recipe below is a basic recipe for beginners but once you start, there are plenty of further delicious flavours to try:

  1. Other Vegetables – carrots, celery, squash, salad onions, garlic
  2. Add some orange rind and juice for a different flavour
  3. A little turmeric for anti-inflammatory health benefits
  4. Lemon juice and onions
  5. Chilli for an extra kick

There are so many variations, I hope you have a go and please write your creations or questions below in the comments section.

 

5.0 from 6 reviews
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Homemade Sauerkraut Recipe
Author: 
Recipe type: Fermented foods
Cuisine: Fermentation
Prep time: 
Total time: 
 
Homemade sauerkraut
Ingredients
  • 2 cabbage, any kind
  • 2 tablespoon of sea salt not table salt
  • 1 grated apple
  • 1 tablespoon of caraway seeds
  • A mason jar
Instructions
  1. Shred the cabbage in a food processor or using a knife and put in a bowl with the sea salt sprinkled on top.
  2. Kneed the cabbage in the bowl so that it releases some cabbage juice as it starts to break down with the salt added.
  3. Cover with a tea towel and leave for 5 hours.
  4. Pour the cabbage and juice into a mason jar and keep pushing it down until the juice comes over the top of cabbage. If it doesn't add a little water.
  5. Close jar and check on your kraut every few days
  6. You should see little bubbles rising and a foam forming on top, this is the cabbage fermenting and producing very potent probiotics.
  7. Taste kraut after 3 days if it tastes sour and to your liking it is done and if you are new to fermentation this is probably about the right strength to begin with.
  8. After 3-7 days refrigerate and consume.
  9. The sauerkraut will keep for years this way.

FAQ

My cabbage has risen above the liquid and has some mould on top, is it safe to eat?

Scrape this off and discard, taste the submerged cabbage underneath, this should be fine as it will be under the liquid but let your taste buds guide you.

How long should I ferment for?

If you are new to fermentation I suggest 3 days as this will be strong enough.  Most people will ferment for 7-10 days, I now like to ferment mine for about a month because I like it strong!

Is there anyone who shouldn’t eat sauerkraut?

It is safe for children, in fact you are helping to build their immune system but start with small amounts, add a little of the kraut juice to their food before serving.  About 1% of the population will have histermine intolerance and fermented foods contain high levels of histermine (as do many other natural foods), if you feel adverse reactions stay reduce fermented foods while you find alternative ways to balance your histermine levels.

Can I add kraut to my cooking?

Cooking will kill the probiotic rich goodness so add sauerkraut to your dishes as the condiment.

Are toxins halting weight loss and making you sick?

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toxins

When it comes to health and weight loss most of us consider nutrition and exercise to be key but have you considered that the chemical toxins that you come into contact with on a daily bases could be a contributing factor. Our body’s natural detoxification pathways are meant to be detoxing us all the time but when our health is compromised or bombarded with excessive toxins it becomes increasingly difficult for our detox organs to function optimally.

  • Do you consider how many toxins you put in and on your body in the home environment?
  • Did you know that chronic toxic exposure is also linked to obesity?
  • Did you know that toxins can mimic and interfere with your endocrine (hormonal) system, these toxins are called endocrine disrupting chemicals?

Chronic toxic exposure is now a leading cause of obesity, a 2012 study in the Environmental Health Journal refers to “obesogen”.  Studies have concluded that obesogens are linked to risk of obesity and type 2 diabetes.  When your liver cannot process excessive toxins in the body, as a protective mechanism, toxins are filtered to your adipose tissue (fat cells).  The National Human Adipose Tissue Survey has been studying our toxic exposure in the adipose tissue since the 60s but the consequence of this could mean that your body is holding on to fat cells to reduce the toxin burden making you sick!

Some of the Main Toxins

  1. Endocrine disrupting hormones – these can be found in plastic, pesticides, cosmetics, fragrance, cleaners, paints
  2. Pesticides – glyphophate (roundup or weedol) is used on and found in many of our foods and crops and the World Health Organisation recognises this as a probable carcinogen.
  3. Fluoride – in toothpastes and water has been now classified a neurotoxin by prestigious medical paper The Lancet
  4. Antibacterial products – 17 of the chemicals used in these products were banned by the FDA (Food and Drug Association) in the US (NOT the UK, yet!), effective September 2017.  Not only were they found to be ineffective but they were also damaging to our body’s gut microbiome, ironically damaging our immune system.

 

Toxins in our Beauty Care

The Environmental Working Group established that the average woman is using 18 personal care products a day which amounts to a shocking 168 chemicals.  60% of what goes on your skin is entering your bloodstream, absorption is 5-10x higher on the face and at a staggering 100% absorption through the armpits, endocrine disrupting chemicals have been found in body fluids, breast milk and tissue.

Just a few examples of toxins in our beauty care:

  • Formaldehyde is used as a preservative and antibacterial in shampoos and cosmetics (skin irritant and carcinogen)
  • Sodium Laurel Sulphate is used in 90% of products as a foaming agent, shown to cause eye, lung and skin irritation and when it combines with other products it can also become a carcinogen
  • Parabans used to preserve cosmetics bind to oestrogen receptors causing mimicry and hormone disruption
  • BPA (Bisphenol A) still used in many plastic containers has been linked to obesity, infertility, CVD and cancers even at very low levels.

 

The Good News

The good new is that most of these toxins can be avoided, we are in control of our home environment, we can limit our exposure and support our detoxification systems flush toxins out of the body.  Simple steps to make.

  • Make your own skincare and cleaning products – much easier that you think!
  • Use essential oils instead of perfume, it will offer additional health benefits and you’ll smell divine.
  • Buy organic produce to avoid pesticides
  • Stop using plastic containers – buy a reusable water bottle and keep your food in glass pots.
  • Source the most natural products on the market, there are some great companies now providing everything from chemical-free nail varnish to toxin-free paint.
  • Let your skin breathe, for millions of years our sensitive skin microbiome has been harnessing it’s own bacteria to keep us healthy. Reduce excessive soap and cleanliness, you’ll likely discover you’ll smell better and your skin will thank you for it!

Don’t try to be perfect and change everything at once, the real secret lies with creating awareness around what you put in and on your body.

 

Raw Cacao Chocolates

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cacao-1

I make these chocolates far too frequently, I make them if you come to one of my essential oil classes, I often make them as a gift and I indulge when I have that chocolate urge.  I’ve always been a chocoholic but these days I’m very fussy about the type of chocolate that I eat.  Processed chocolate that you eat in the shops tastes nothing like unprocessed, pure cacao nor does it offer any of the same health benefits (see below). You can also remove the guilt by not eating the ton of sugar in regular chocolate and instead opt for healthier alternatives like maple syrup, raw honey or a little coconut sugar (make sure you grind it first to a fine powder or your cacao will be gritty).

I always get compliments about this chocolate but the real secret is in the essential oils I use, not only do they offer an intense flavour but they also support your health too. Peppermint helps support digestive health and can enhance focus and concentration. Wild orange can help to improve your mood and boost your immune system.  Please don’t use oils that do not clearly state they are for internal use so if you don’t have any, then consider adding a little grated ginger or some orange juice with a little of the grated rind, you could even try a sprinkling of cinnamon.

If you don’t have molds, you could even turn it into a chocolate slab like this one

cacao-3

Reasons to eat pure cacao:cacao-2

  • It is one of the highest dietary sources of magnesium (70% of the population is deficient and it is required for over 300 enzyme reactions in the body), in fact if you are strongly craving  dark chocolate it can be a sign you are magnesium deficient.
  • Studies have shown that it is higher in antioxidants than blueberries and Acai.
  • It has been shown to protect the skin against sun damage because the flavanols increase skin density and hydration.
  • Epicatechin the flavanol which gives cacao the bitter flavour (incidentally removed from commercial chocolate) has been linked to improving insulin sensitivity and potentially preventing cardiovascular disease.
  • It’s been linked to reduced rates of coronary heart disease.
  • It is a prebiotic so it has been shown to feed your good bacteria in your gut microbiome, which is shown to be the key to immunity.

Do we need any more reasons?  Just choose your cacao wisely!

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Raw Cacao Chocolates
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 26
 
Ingredients
  • 1 cup of cacao buttons or 100g of cacao butter
  • 3 tablespoons of cacao powder
  • 1-2 tablespoons of maple syrup to desired sweetness
  • 2 drops of wild orange doTERRA essential oil
  • 2 drops of peppermint doTERRA essential oil
  • A pinch of sea salt
Instructions
  1. Heat the cacao butter on a very low temperature on a bain marie NB it is important to not overheat the cacao butter so take your time melting the butter and take off the heat if it is melting too quickly
  2. Add the powder and maple syrup and whisk quickly to incoraporate
  3. Split the cacao into 2 amounts and add the essential oil
  4. Pour into chocolate moulds and refridgerate for an hour
  5. Pop out and devour!

 

Cranberry, Apple and Walnut Stuffing (Paleo)

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stuffing-1

I find Christmas a fairly easy time of year to remain healthy, I eat a fairly high fat diet so I never feel deprived in the way I would have been on a low fat diet.  Historically, I would have justified dieting in January and eating whatever I wanted but eating fat has had the consequence of managing cravings although I certainly indulge in a little refined sugar-free cacao!  Read more about how to staying healthy over Christmas here.

I do remain gluten free and although most of a standard Christmas meal is easy to avoid gluten, I do love stuffing which traditionally is always made with breadcrumbs.  I was lucky enough to find fresh cranberries in Planet Organic the other week, I knew this is what I wanted to make.  Cranberries can be quite sharp when fresh so I’ve combined this recipe with fresh grated apple but you could substitute with dried cranberries if you cant find fresh.

stuffing-2

stuffing-3Cranberries are full of  health benefits, they are very high in antioxidants, higher than blueberries, which protect you against free radicals which help keep your cells from aging prematurely.  They are low in sugar, high in Vitamin C and many other minerals and vitamins.   They are also high in quercetin which is useful at lowering inflammation in the body.

Cranberries have historically been used in studies for the treatment of urinary tract infections for women.   Cranberry extract was found in this study to be as effective as the drug trimethoprim without the side affects that came with the drug.

It has also been shown to have an inhibitory responses to cancer cells causing death induction via apoptosis, necrosis and autophagy.  More studies are needed but this is such a simple food to add for it’s protective mechanisms.

Wishing all my readers the healthiest and happiest of Christmas celebrations!

With love Vanessa x

 

 

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Cranberry, Apple and Walnut Stuffing (Paleo)
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 9
 
Perfect for a Gluten Free Christmas
Ingredients
  • 400g pork sausagemeat
  • 1 cup of fresh cranberries
  • 1 red onion
  • 1 large handful of chopped walnuts
  • A sprig of rosemary
  • 1 apple grated
  • 1 Egg
  • ¼ of a finely grated nutmeg
  • ½ teaspoon of all spice
  • Pinch of sea salt and black pepper
Instructions
  1. Mix all the ingredients in a large bowl
  2. Mould into balls or stuff into your turkey!
  3. Put balls in the fridge for a couple of hours to firm up, this mixture made 9 large stuffing balls.
  4. Cook in the oven in and oven proof dish for 35-40 minutes at 35 degrees until just starting to brown.

 

Goji and Coconut Energy Balls

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coconut-goji-balls

If you’ve been following my blog you’ll know that I am a big advocate of pure therapeutic- grade essential oils.  I run classes locally and online but if you get the chance to come to one of my classes I nearly always make these…. so after much demand for the recipe I am finally posting it up!  I will be honest, the single 1 drop of cinnamon bark oil* that I use in this recipe transforms the taste.  You can use cinnamon spice but you don’t get the same intensity of flavour.

*Please do not use oils that are not safe for ingestion.

Coconutgojiballs1

While this recipe has no-refined sugar, it does contain quite a few dates so adding cinnamon is a very sensible way to support balancing your blood sugar.  Studies have shown that it cinnamon can lower even fasting blood sugar levels.

Full of healthy saturated fats in the coconut oil and seeds.  Goji berries are one of my favourite berries  cacao nibs which add a lovely nutty texture without actual nuts, therefore they are perfect as lunchbox fillers, an energy food between meals but even as a nibble when hosting a party!

If you’re interested in learning more about pure essential oils, then contact me to join one of my online classes or drop me an email.

 

 

 

 

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Goji and Coconut Energy Balls
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Prep time: 
Total time: 
Serves: 16-20
 
Ingredients
  • 1 cup of coconut flakes
  • ½ cup of pumpkin seeds
  • 8 dates
  • 2 tablespoons of melted coconut oil
  • ½ cup of goji berries
  • 2 tablespoons cacao nibs
  • Pinch of sea salt
  • ½ teaspoon of cinnamon or 1 drop of doTERRA cinnamon oil (never more than 1!)
Instructions
  1. Add all ingredients into a food processor apart from half of the goji berries and the cacao nibs, blend until the consistency of fine gravel, this may take several minutes depending on the power of the blender
  2. Add the rest of the goji berries and cacao nibs and pulse in to give the energy balls a little texture
  3. Roll the mixture into ping pong size balls or smaller for children and add to the fridge for the coconut oil to harden
  4. Enjoy as a great energy boost when needed or gift to a friend

 

Beetroot, Fennel and Dill Ferment – Perfect for Beginners

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Beetroot-ferment

This is my daughter’s favourite ferment, she has it most days in her lunch box and loves it. Fermentation is what has been used for generations before refrigeration and is the perfect preserved food that wont spoil but has so many health benefits.  The beetroot gives it a really sweet flavour and the dill adds the most incredibly delicious smell whilst you are making it.

Beetroot-Ferment

If you’re new to fermentation, this is a great one to start with.  Beetroot contains betalin which powerfully supports detoxification of the liver.  This animal study shows the reduction in toxins in the blood when given beetroot extract.  The naturally occurring nitrates have also been shown to improve athletic performance and boost stamina.

Fennel has some wonderfully healing properties for anyone with gastrointestinal issues.  It is not only full of fiber but boosts the excretion of gastric juices so supports digestive function.  It has also been shown to be effective in reducing menstrual pain in girls.

Full of health benefits this ferment is a must to make!

Quick Tip

Beetroot ferments very quickly so make sure you only ferment for a few days and I put my jar in a bowl in my cupboard in case some of the liquid escapes from the top of the jar!

5.0 from 7 reviews
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Beetroot, Fennel and Dill Ferment
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Ingredients
  • 1 bunch of fresh beetroot
  • 1 bulb of fennel
  • 1 bunch of fresh dill
  • 1 tablespoon of sea salt (NOT table salt)
  • 500ml mason jar
Instructions
  1. Grate the beetroot - I use my food processor and the 4 ml grated blade so that it doesnt release too much of the liquid of the beetroot
  2. Finely slice the fennel
  3. Put your dill through the food processor too for speed and finely chop
  4. Put all the ingredients in a bowl and cover with the salt and squeeze until the beetroot until it releases the juice.
  5. Add the ingredients to the mason jar and push down until the liquid covers, allow at leat 3 cm at the top of the jar for the vegetables to expand
  6. Close lid and put in a dark cupboard for 3-5 days to ferment
  7. NB It might be worth putting a bowl underneath the jar just in case the liquid spills.

 

Fermented Lemon Chutney

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lemon-chutney

Very easy to make and a great accompaniment to most dishes, this is the perfect fermented foods to start when you’re new to cultured foods. Enhancing the nutritional properties of this low sugar fruit, fermentation adds beneficial microbes that will give your immune system a boost.

Lemons are renowned for their cleansing properties but what most people don’t know is that most of the nutrition is locked in the skin or zest of the lemon and this is often the part we throw away.  More vitamin C than an orange and powerful at supporting liver detoxification, this is a great way to utilise all the nutritional properties.

Lemons help the liver produce more bile and protect the liver from oxidative damage (see study). Lemons are also commonly used for their natural pectin which has appetite suppressing capabilities.

I personally love this with Moroccan tagines or curry.

No need to peel, you can use the rind too but make sure you use organic lemons without wax.  This only takes a few minutes to prepare with a grater blade on the food processor, I even threw in a couple of limes for good measure too!

 

lemon-chutney-2

 

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Fermented Lemon Chutney
Author: 
Recipe type: Fermented foods
Prep time: 
Total time: 
 
Ingredients
  • 10 lemons
  • 2 limes
  • 1 tablespoon of sea salt (not table salt)
  • 1 tablespoon of raw honey
  • 1 teaspoon of fennel seeds
Instructions
  1. Push the lemons and limes through the grater attachment of the food processor
  2. Mix with all the other ingrediants
  3. Add to a medium sized mason jar or I used 2 small ones
  4. Push the mixture down to ensure the liquid covers the lemon chutney
  5. Store in a dark cupboard for 3-10 days

 

Wild Cranberry and Seed Chocolate Covered Slices

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cranberry-seed-slice

These are the perfect treat for those who are following a GAPS, AIP, SCD protocol.  These are what I made for my daughter when she couldn’t tolerate eggs and had birthday parties to go to.  Sugar free, vegan, nut and egg-free these cater for most people suffering with food intolerances.

The cranberries give an incredible sour flavour to the bars and there is very little sweetner in these but I challenge you to eat only one (or is that just me!).

 

base-of-cranberry-seed-slic

4.0 from 1 reviews
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Wild Cranberry and Seed Chocolate Covered Slices
Author: 
Recipe type: Raw Food
Prep time: 
Total time: 
Serves: 16
 
Ingredients
  • For the Base
  • ½ cup of pumpkin seeds
  • ½ cup of sunflower seeds
  • ½ cup of desiccated coconut (additive free)
  • 2 tablespoons of coconut oil
  • 2 tablespoons of wild dried cranberries
  • 1 tablespoon of coconut flour
  • 1 tablespoon of raw honey or maple syrup for a vegan version
  • For the Chocolate Topping
  • ½ cup of cacao butter
  • 3 tablespoons of cacao powder
  • 1 tablespoon of raw honey or maple syrup
  • 3 drops of wild orange essential oil (optional but please only use therapeutic grade oils suitable for internal use, see here for more details)
Instructions
  1. For the Base Save back 1 tablespoon of the cranberries and add the rest to a food processor and blend until a fine crumbly texture. this may take several minutes depending on the power of your processor.
  2. Add in the other tablespoon of cranberries for more texture.
  3. Press firmly into an 8 inch brownie tin lined with grease-proof paper and chill in the fridge
  4. For the topping Gently warm the cacao butter on a bain-marie, melting gently
  5. Stir in the cacao powder until combined
  6. Remove from the heat and add the sweetener of choice and the essential oil (optional)
  7. Pour on top of the cooled base and return to the fridge to allow it to harden before cutting into squares.