Simple ways to savor the season—joyfully and comfortably

The holidays bring moments of laughter, light, and connection. Yet they can also bring a few challenges—too much sugar, a bit of stress, and that “I overdid it” feeling after another round of celebrations.

This guide is here to help you celebrate without compromise—to enjoy every flavor, every gathering, and every memory while still feeling vibrant, balanced, and at ease. Whether you joined our class or simply discovered this resource, you’ll find practical tips, essential oil support, and smart habits to help you stay energized through the entire season.

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🍽️ Eat, Enjoy, and Feel Amazing

Food connects us—it’s how we gather, share, and celebrate. The goal isn’t restriction, it’s intention.

Try these simple approaches to keep your body happy while you enjoy the festivities:

• Start with balance. Begin meals with something nourishing like protein or fiber to keep blood sugar steady.
• Hydrate often. Add a drop of Lemon or Grapefruit essential oil to your water for a refreshing, cleansing boost.
• Mindful indulgence. Savor every bite. Pause, breathe, and let your senses experience the joy of what’s on your plate.

You’ll also find that a few smart swaps go a long way:

• Sparkling water + a drop of Wild Orange instead of soda or mixers.
• Yogurt-based dips with herbs and a hint of Lemon oil instead of heavy creams.
• Essential oil–infused dark chocolate treats instead of overly sweet desserts.

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🌿 Essential Oils for Digestive and Emotional Balance

Essential oils and targeted supplements can offer powerful support for both the body and mind during the holidays. Try incorporating these into your daily routine to help keep energy and digestion on track:

• DigestZen®: Roll on the abdomen after large meals or add a drop to water to support digestion and comfort.
• Peppermint: Breathe deeply before gatherings for a clear, refreshed mind—or take internally for digestive support.
• Lemon: Brightens mood and supports natural cleansing pathways.
• Citrus Bliss® or Holiday Joy®: Diffuse for an instant mood lift and festive atmosphere.

And for extra metabolic and digestive balance this season, explore these powerful additions from doTERRA’s MetaPWR™ System and TerraZyme:

• MetaPWR Assist:
  This innovative supplement supports healthy glucose metabolism and helps promote balanced energy throughout the day. Taken with your largest meal, it helps moderate post-meal glucose spikes—perfect for keeping your energy and focus steady through holiday feasts and festivities.
• MetaPWR Softgels:
  A convenient way to experience the benefits of the MetaPWR Metabolic Blend, these softgels help curb cravings, support metabolic health, and assist in maintaining a healthy weight. They’re an easy addition to your daily routine to help you feel your best—no matter what’s on the menu.
• doTERRA TerraZyme is safe and effective and can be taken with every meal. It includes the doTERRA tummy tamer blend of peppermint, ginger, and caraway seed extracts to promote gastrointestinal comfort. The tummy tamer blend is especially helpful for those needing targeted digestive health, such as with protein, fat, and carbohydrate intolerances (like lactose).*

Together, these natural tools work in harmony to support both digestive comfort and emotional well-being, so you can enjoy every moment without compromise.

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✨ Stay Energized and Grounded

The key to thriving through the holidays is balance—supporting your energy without burning out. Here are a few small habits that make a big difference:

• Morning reset: Begin your day with warm water and a drop of Lemon essential oil. Roll Balance® on your feet and the back of your neck to not only ground but support emotional balance.
• Move gently: Take a short walk or stretch after meals to support digestion and energy flow.
• Rest intentionally: Diffuse Adaptiv® or Shinrin-Yoku in the evening to unwind and promote restful sleep.
• Breathe deeply: A few slow, intentional breaths with your favorite calming oil can bring you back to the present moment anytime.

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💃 Move to Support Digestion

Movement is one of the most natural ways to support digestion, balance blood sugar, and lift your mood—especially after those rich holiday meals. You don’t need a full workout to make a difference; even small, intentional movement helps your body process and use nutrients more effectively.

Try incorporating some of these gentle movement practices throughout your day:

• Walk it out: A 10–15 minute walk after meals encourages healthy digestion and helps regulate blood sugar.
• Twist and stretch: Gentle yoga twists or standing side bends can stimulate digestive organs and ease bloating.
• Dance in the kitchen: Turn on your favorite playlist and move with joy while cooking or cleaning up—it’s good for body and soul!
• Breathe and sway: Slow, mindful breathing with light movement keeps energy flowing and tension low.

Pair your movement with essential oils like Deep Blue® for soothing muscles or Motivate® for an energizing boost.
When your body moves, your energy flows—and that flow supports both digestion and emotional balance.

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💛 Celebrate the Moments That Matter

Remember—the holidays aren’t about perfection, they’re about presence. When you care for your body and emotions, you create more space for genuine connection, laughter, and gratitude.

Let this season be one of joy, nourishment, and mindful celebration. With small, intentional choices, you can truly celebrate without compromise.

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🥂 Continue the Celebration

Before you dive into the recipes below, consider how essential oils and supplements can naturally complement your meals.

• Enjoy your MetaPWR Assist capsule with your main course to help support balanced energy and digestion.
• Add a drop of Lemon, Wild Orange, or Peppermint essential oil to your water, mocktails, or treats for bright, natural flavor.
• Keep DigestZen and MetaPWR Softgels handy for gentle, daily support that keeps you feeling your best.

These small, mindful additions make a big difference—helping your body stay aligned while you enjoy every delicious moment.

Let this season be one of joy, nourishment, and mindful celebration. With small, intentional choices, you can truly celebrate without compromise.

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🍽️ Recipes

doTERRA On Guard^® Pumpkin Smoothie

Are you someone who goes crazy for pumpkin-flavored treats as soon as the first day of fall hits? If so, you’ll definitely want to try this essential oil recipe that combines the delectable taste of pumpkin pie with the doTERRA On Guard Protective Blend for the ultimate autumn treat. This doTERRA On Guard Pumpkin Smoothie is a simple way to get your pumpkin fix, while enjoying the immune-supporting benefits of doTERRA On Guard.*

Cinnamon Apple Chips

As you can tell, Cinnamon Bark oil is a favorite for fall essential oil recipes because of its distinct smell and taste that radiates the essence of the season. If you are looking for more ways to use Cinnamon essential oil this fall, try these Cinnamon Apple Chips with doTERRA essential oils. You’ll soon find that this sweet snack offers a guilt-free alternative to a bag of potato chips.

Glazed Spicy Sweet Potatoes

The colors and flavors of fall are in full swing with this essential oil recipe. The perfect companion for ham, turkey, stuffing, or any traditional fall foods, these potatoes offer a sweet and spicy flavor that pairs well with anything savory. Using Cinnamon Bark and Ginger oil, these Glazed Spicey Sweet Potatoes provide a hearty, filling side dish for any autumn meal that everyone at the table is sure to love.

Ingredients:

• 4 tablespoons butter, melted
• 4 tablespoons honey
• Juice of 1 lime
• 2 teaspoons ground allspice
• 8 drops doTERRA Cinnamon Bark essential oil
• 5 drops doTERRA Ginger essential oil
• 2 pounds orange-fleshed sweet potatoes, peeled and cut into ½-inch thick slices Kosher salt and freshly ground black pepper to taste
• Fresh thyme sprigs for garnish (optional)

Instructions:

1. Place ¼ cup of cream into small bowl, sprinkle with gelatin. Let stand to soften (about 10 minutes).
2. While gelatin is softening, pour remaining cream and ½-cup sugar into a 2-quart saucepan; place over medium heat. Stir until sugar is dissolved. Pour into a large bowl.
3. Add yogurt, softened gelatin/cream mixture, and Wild Orange oil; whisk until well blended and smooth.
4. Divide between 8 martini or juice glasses and chill for several hours or overnight, until set.
5. Once panna cotta is set, place ¼ cup of orange juice in small dish and sprinkle unflavored gelatin over the top.
6. Set aside to soften for about 5 minutes.
7. Heat remaining orange juice in a microwave safe dish until it begins to simmer, about 45–60 seconds.
8. Scrape softened gelatin mixture into hot orange juice and stir until gelatin is dissolved. Set aside to cool at room temperature; divide between each of the panna cotta glasses to create an even layer on top.
9. Refrigerate until orange gelee is set.

Roasted Butternut Squash Soup

Take advantage of fall produce with this delicious soup. Filled with vegetables and rich seasoning from Rosemary, Spanish Sage, and Black Pepper essential oils, you’ll not only love the taste, but the smell it brings into your home too.

Ingredients:

• 3-pound butternut squash
• Olive oil 1 large yellow onion
• 1 large carrot
• 1 teaspoon minced garlic
• 1 tablespoon maple syrup
• 1 teaspoon salt
• Rosemary essential oil
• Ginger essential oil
• Spanish Sage essential oil
• Black Pepper essential oil
• 4 cups vegetable broth
• ½ cup heavy cream
• Garnish: Sour cream and roasted squash seeds

Instructions:

1. Preheat the oven to 400°F.
2. Slice the squash in half lengthwise and remove its seeds and membrane.
3. Place the squash on a baking dish—cut side facing up—brush with olive oil, sprinkle with salt, and roast for 30 minutes.
4. Remove the outer layers of the onion and quarter. Clean and rough chop the carrot, setting aside.
5. After the squash has roasted, brush the onion and carrot with olive oil and place in the baking dish with the squash. Continue cooking for 20 minutes. (If the squash needs to be cooked more, remove the onion and carrot and return the squash into the oven until tender. Take out of the oven and let cool.)
6. Scoop out the squash flesh and transfer to a blender along with the onion, carrot, and minced garlic, blending on high until smooth. Pour the mixture into a stock pot and slowly incorporate the maple syrup, vegetable broth, heavy cream, and salt. Simmer over medium heat.
7. Add one drop of Ginger and Black Pepper essential oils.
8. Dip two toothpicks into your bottles of Rosemary and Spanish Sage and insert the toothpicks into the soup, stirring.
9. Add additional essential oils and salt to taste. Caution: A little essential oil goes a long way, especially with recipes. Add deliberately.
10. Pour the soup into bowls and top with roasted squash seeds and sour cream.

Mini Pumpkin Pies

Ingredients

• 2 cups pureed pumpkin
• 1 large egg
• ¼ cup egg whites
• ½ cup milk of choice
• 3 teaspoon melted butter or coconut oil
• ⅓ cup brown sugar or honey
• 2 tablespoons vanilla extract
• ¼ teaspoon ground nutmeg
• 2 drops Clove oil
• 2 drops Ginger oil
• 3 drops Cassia or Cinnamon Bark oil
• 1 uncooked pie crust

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Instructions

1. Preheat oven to 350° F.
2. Take pie crust and cut out circles to fit inside greased muffin tin. Don’t roll the dough out too thin or else the pie will fall apart after its cooked.
3. In a blender or food processor, blend all ingredients until smooth.
4. Evenly divide the pie filling into pie crust.
5. Bake for 30–45 minutes or until crust lightly browns and when a toothpick inserted into the pies come out clean.
6. Let sit for 10 minutes, or until cool. Gently remove from pan and refrigerate.

Tip: If you want to make a whole pie rather than mini pies, this recipe will make one medium sized pie.

Peppermint Chocolates

Submitted by: Mandi Felici, Virginia

Ingredients

1 ½ cup organic coconut oil

¼ cup raw honey

3 drops Peppermint oil

1 cup dark or semi-sweet chocolate chips

1 candy cane, crushed

Instructions

1. Whip solid coconut oil, raw honey, and Peppermint essential oil together with hand mixer. The whipped filling should be white and fluffy when complete.
2. Refrigerate whipped filling for about five minutes.
3. Use a small scoop or measuring spoon to make small mounds of mint filling. Press down with spoon or finger to make a flat shape.
4. Place each piece on sheet of parchment paper on top of cookie sheet. Return mints to freezer until ready to coat with chocolate.
5. In small saucepan or double boiler, gently melt chocolate chips over low heat.
6. Take mints out of freezer. Use fork to dip each piece in melted chocolate. Place on top of cooling rack.
7. For holiday fun, sprinkle with crushed candy cane immediately after coating.
8. Put chocolates back in freezer to cool until hardened. Serve chocolates immediately or store in refrigerator until you are ready to eat them.

Tip: Use a cool spoon to shape whipped filling to reduce sticking. 

Cinnamon Apple Cake

Enjoy this vegan apple cake with breakfast or as a dessert.  This healthy alternative to traditional sugary teacakes has a nice autumn flavor and goes well with a warm mug of apple cider. 

Ingredients

• 1 ½ cups all purpose flour
• 2 ½ teaspoons baking powder
• ¾ cup raw sugar
• ½ cup olive oil
• ½ cup orange juice
• ½ cup walnuts
• 2 small apples, grated
• 1 tablespoon ground cinnamon
• 1 drop Cinnamon Bark oil

Instructions

1. Preheat oven to 350° F. Lightly coat cake tin with olive oil.
2. Juice orange in bowl and set aside.
3. In a separate bowl, mix together flour, ground cinnamon, and baking powder. Set aside.
4. Grate the apples. Set aside.
5. In a large bowl, add sugar, olive oil, and Cinnamon Bark oil. Mix together using a handheld or free-standing mixer.
6. Add the flour mix and the orange juice to a bowl with sugar and oil alternatively and keep mixing.
7. Add the apples and the walnuts and fold in gently with a spoon until just combined.
8. Pour the mixture into baking dish and bake for 45 minutes (or until a toothpick can be inserted and removed clean). Slice and enjoy.

Tip: The mixture will look a little dry until after the apples are added. This cake is best right out of the oven, but is good for a week.

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Spiced Apple Crisp

Wild Orange Fruit Dip and OnGuard Apples

Chocolate Pumpkin Fudge

Pumpkin Butterscotch Streusel Muffins

Star Anise Wild Orange Shortbread Cookies

Easy Peppermint Bark

Chocolate Orange Cheese Ball

Gluten Free Pumpkin Cheesecake

Chocolate SuperMint Christmas Crunch 

Compound Butter with Essential Oils

Easy Pumpkin Chocolate Chip Cookies

Pumpkin Squares

Sweet Potato Casserole

Italian Bread Dip

doTERRA Favorite Essential Oil Recipes for Fall

Using Spice Oils

_*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.