Cooking with Essential Oils: What You NEED to Know

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Cooking with Essential Oils: What You NEED to Know

Essential oils can be used as a great natural alternative to dried herbs that have lost many of the essential oils or flavoring extracts that use artificial flavors, alcohol propelyne glycol.

It can be easy to add essential oils into your baking and cooking to incorporate their healthful benefits. Usually only one drop is perfect, and for some, dipping a toothpick in the desired essential oil will be the right amount.

5 Reasons to Use Essential Oils in Cooking

  • Therapeutic-grade essential oils help purify the body, enhance the immune system and generate endorphins (mood-elevators).
  • Using essential oils in your kitchen can help you save money. A single drop of essential oil will give you as much flavor as one lemon.
  • Dried herbs lose up to 90% of their healing nutrients and oxygen molecules, whereas essential oils do not.
  • According to many french physicians, cooking with pure essential oils can improve circulation and oxygenation.
  • Essential oils contain high amounts of oxygenating molecules. They act as an effective delivery agent to bring food nutrients THROUGH the cell wall to feed the cell nucleus.


1/2 teaspoon of dried herbs or 1 1/2 teaspoon of fresh herbs is equivalent to 2-3 toothpick dips.
One drop of essential oil is typically equivalent to one teaspoons of dried herbs or 1 tablespoon fresh herbs.
I suggest starting with less and gradually add more to taste. Essential oils are extremely concentrated.
Baking usually requires more flavoring than cooking does.
1 teaspoon lemon extract is equivalent to 1/8 teaspoon lemon essential oil (or 16 drops).
1 tablespoon lemon zest is equivalent to 1/16 teaspoon lemon essential oil (or 8 drops).

It is very important to use a quality PURE essential oil, especially when ingesting them. Make sure your desired oils have the GRAS certification on their labels and are purchased from a reputable company.

As of 1958, all food additives must be provided to the FDA (Food and Drug Administration) to be tested to determine if it is considered safe by experts. Generally recognized as safe (GRAS) means that the substance, when intentionally added to food under the conditions of its intended use, is recognized by competent experts as being safe.

Common essential oils designated at GRAS:

Black pepper
Clary sage
Juniper berry
White fir
Ylang ylang

Citrus oils (for a tangy zest in beverages, desserts or even main dishes): Orange, lemon, lime, bergamot, lemongrass and grapefruit.

Sweet spice oils for sweet dishes and desserts): cardamon, cassia, cinnamon, clove, fennel, ginger and peppermint.

For meat dishes: basil, clove, dill, fennel, marjoram, mellisa, oregano, parsley, rosemary, sage, tarragon and thyme

For fish and seafood: black pepper, fennel, lavender, lemon, lime, orange, parsley, rosemary, sage and thyme.

For poultry: basil, dill, fennel, lemon, marjoram, mellisa, orange, oregano, parsley, rosemary, sage, tarragon and thyme

For salad dressings consider: basil, clove, lavender, lemon, lime, rosemary, sage and thyme.

Hearty chicken soup

3 tablespoons dried oregano
1 tablespoon extra virgin olive oil
1 organic chicken breast
Chicken bouillon
4 organic stalks celery
1 large organic green pepper
1 package gluten-free pasta
4 organic Roma tomatoes
1 pint organic whipping cream
2 drops doTERRA Oregano essential oil
½ teaspoon Himalayan pink sea salt
½ teaspoon black pepper

1. Place 1 tablespoon of olive oil and 4 tablespoons of oregano in small skillet and sauté over medium heat for approximately 1 minute. Set aside.

2. Place chicken, 1 tablespoon of chicken bouillon, and 1 cup of water in pressure cooker. Cook for 20 minutes on high. Once chicken has finished cooking, shred chicken.

3. Dice 4 stalks of celery and 1 green pepper. Place celery and green pepper in small skillet and sauté over medium heat for approximately 1 minute.

4. Place chicken and celery and green pepper mixture back into pressure cooker.

5. Add pasta.

6. Mix 1 tablespoon of powdered chicken bouillon with 5 cups of water and pour over noodles until covered.

7. Add ½ teaspoon of sea salt and ½ teaspoon coarse black pepper. Cook in pressure cooker on low pressure for 2 minutes.

8. When complete, add 1 pint of whipping cream, 4 Roma tomatoes diced, the sautéed oregano, and Oregano essential oil. Mix thoroughly and let heat for 1 minute before serving.

Please Do NOT use cheap, adulterated oils. I cannot overstress the importance of using only the highest-grade essential oil with no toxic, synthetic chemicals, SD40 alcohol, propylene glycol (carcinogenic).

Learn more about therapeutic grade essential oils here.

Important Note! The FDA only requires 2-3% of the essential oil to be PURE for the bottle to be labeled “pure 100%.” In other words, the other 97% is usually filled with synthetic ingredients, chemicals, and toxins…;


Croteau, R. 1986. Biochemistry of monoterpenes and sesquiterpenes of the essential oils. Herbs, spices and medicinal plants: Recent advances in botany, horticulture, and pharmacology. Vol. 1:81-135. Oryx Press, Phoenix, AZ.

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