Essential oils are so highly concentrated, they are 50 to 70 times more therapeutically potent than the herbs or plants they are derived from! Dried herbs lose up to 90% of their healing nutrients and oxygen molecules, whereas essential oils do not.
Plus, essential oils have a chemical structure that is similar to human cells and tissues. This makes essential oils compatible with human protein and enables them to be readily identified and accepted by the body. So let’s start using essential oils in our cooking for flavor and benefit!
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How much oil to substitute for an herb varies quite a bit depending on the essential oil. Essential oils are very concentrated, so you only need a little bit––typically a drop or two. Some oils are really strong, and you may only need to dip a toothpick in the oil and then stir the toothpick into your mixture.
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.
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With that said, let’s talk about some specific amounts or at least the baseline amounts for you to add to according to your taste preferences.
- 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.