five minute spaghetti sauce

You heard me right.

Five minute spaghetti sauce.

Homemade… from scratch… using the finest ingredients. In five minutes.

What had happened was… I was going to make spaghetti. I had ground beef (grass-fed goodness!) already made in the fridge from earlier in the week, and we were in a time crunch, and I knew I could quickly and easily whip this up.

I started the pasta (my favorite, super tasty DeBole’s Ancient Grain rice, quinoa, and amaranth pasta. 💕💕💕 See, none of the grocery stores I shop at carried it anymore… and I found it a few days ago. Best day ever. I digress.) … only to realize I didn’t have any spaghetti sauce on hand.

If there’s one thing I’ve learned well, it’s improv cooking.

Not a moment to lose.. Grab the diced tomatoes & the tomato paste in the fridge from last week. Need to add some water… oh, I can use essential oils to flavor this one! I actually don’t often use essential oils when I cook because I love the colors and textures of ground spices. But in this case, essential oils would instantly permeate the sauce with savory notes, which was perfect since I didn’t have time to let spices simmer out their full flavor.

I find there are two secrets to improv cooking. One, don’t be afraid. You can always find a way to fix it if you mess up – Google is your friend. Two, cook with your nose. If it smells good, it will taste good. And with that, I chose oregano, marjoram, rosemary, and basil for my sauce. A drop of each goes in. We’re a garlic family, so now a generous portion of garlic powder and a sprinkle of onion powder into the saucepan. A dash of sea salt to bring out the flavor.. and in goes the ground beef.

You guys. This is heavenly.

I’ll do my best to reiterate the ingredients as a recipe for you here. (I’ll fine tune measurements and make an update to this recipe in due time.) But for now, here is the rough recipe so you can whip up your own five minute pasta sauce. Feel free to sauté a couple minced cloves of garlic & half a chopped onion in place of the powdered versions – if you have more than five minutes!

Processed with VSCO with f2 preset

Five Minute Pasta Sauce


1 jar diced tomatoes (about 18 oz)

3 tbsp tomato paste

1 cup water

1/2 tbsp garlic powder

1 tsp onion powder

1/2 tsp sea salt

Essential oils

(be sure to use only dōTERRA or other high-quality essential oil suitable for internal use)

1 drop oregano

1 drop marjoram

1 drop rosemary

1 drop basil


Combine ingredients (except water) in saucepan over medium heat. Add water to desired consistency, starting with roughly 1/4 cup. Add cooked ground beef, ground turkey, or other meat if desired. Once sauce is heated throughout, stir in essential oils and serve over pasta.


simple substitution: quinoa

s i m p l e  s u b s t i t u t i o n s –

I’m so excited to start this new feature with you guys! I’ll show you easy “swap outs” to incorporate into what you’re already eating & increase your nutrition!

quinoa is full of key nutrients, including all 9 essential amino acids (making it a complete protein), heart-healthy fats, b vitamins, iron, and other minerals. while not a true grain, quinoa is prepared in much the same way as rice – though with more fiber, it is better for digestion and does not cause blood sugar to spike as rice can. new research indicates quinoa may also have anti-inflammatory properties! swap out this nutrient-rich “grain” in any dish that calls for white or brown rice.

what are your favorite quinoa recipes?


balance your wellness goals through the holidays

xbx3uqbcn1k-mira-bozhkoBeing healthy doesn’t mean you can’t enjoy the holidays! However, there are a few things you can put into practice to balance reaching your wellness goals through the endless spreads of deliciousness.

1. Enjoy the foods you do choose to eat! Eating with guilt not only adds stress, but defeats the purpose of eating those things in the first place. Savor every bite – make it count!

2. Choose small portions. You can have a little bit of everything – and you won’t feel you’re missing out if you refer to number 1 😉  sweet potatoes, mashed potatoes, turkey, ham, stuffing… yummm.

3. It may work best to narrow down your options to one or a few. You don’t need every cookie, just pick the most delicious, best looking one. Cookies are definitely my weakness! 🍪

I think it’s safe to say, one of the most challenging things for everyone through the holidays – regardless of what your wellness goals are – is not to eat too much sugar. Choose carefully & make it count.

Though there may be challenges, it really is so important to e n j o y your wellness journey – this is all about living!

w a t e r .

Does this photo make you thirsty? Staying hydrated is one of the easiest ways to improve your mood & energy level! When our cells become dehydrated, they are sluggish and don’t function quite as well. An easy way to figure out how much water you should be drinking is to take your weight in pounds and divide by 2 – that’s how many ounces of water you should get in a day! It’s easy to remember on a hot summer day, but make sure to drink enough water in the cold, dry winter months as well!