Essential Oils: A Beginner’s Guide
Weekly Meal Prep Made Easy
There are a lot of benefits to meal prepping in order to create multiple meals or snacks for the upcoming week. It can reduce stress, save time and money, and help you and your loved ones eat a little healthier, too.
Where to Start: How to Meal Prep
Start small so you don’t feel overwhelmed. Picking something easier like snacks or breakfasts as a place to start your meal prep practice means you’re more apt to continue the new routine. Once you get the hang of it, you’ll be ready to take your meal prep to the next level adding lunches and dinners. Two super-easy make-ahead breakfasts you can try are overnight oats or chia pudding—both are packed with protein and nutrients.Prepping Your Meals
The beauty of prepping is all the time you will save. In most cases, you can make multiple meals in about the same amount of time it takes to make just one. And, while you’re planning meals, think of those that can be frozen and reheated later. Making more than usual will leave you with dinners you can freeze and use when you’re in a pinch. Cooking a big batch of rice, portioning into freezer bags and freezing it is a great way to shave cooking time off weeknight meals for a fast stir-fry, fried rice or simple side dish. You’ll thank yourself later for thinking ahead now!Planned Overs
This practice is another way to ease your way into meal prep. When you’re making the evening meal, simply make extra. You can pack up the leftovers in reusable containers to save for the next day or freeze for later. Try making extra taco toppings for dinner and turn them into taco salads for the next day’s lunch. A few corn chips in a resealable baggie can be crumbled on top just before eating to create a satisfying crunch.Put a Lid on It
If you don’t already have a big stash of various-sized reusable containers, you’ll want to stock up. Having both glass and plastic containers, as well as resealable bags means you’ll have just the right-sized container for everything from full dinners to individual-sized meals—that too will save you time!Remember …
There is no right way to meal prep. Whether you opt to prepare and freeze multiple slow-cooker meals in resealable bags to use later in the month, make lunches for several days at a time or anything in between, any meal prep you do before your week begins will save you time and stress later. Have fun with it! Once you get the hang of it, you’ll wonder why you didn’t start sooner.Easy Weeknight Dinners
Easy Weeknight Dinners
Sometimes, even when we do our best to meal plan, prep and juggle life’s hectic schedule, the occasional scramble to plan dinner on the fly can still happen. We’ve pulled together a few of our favorite easy weeknight dinners for when you find yourself in a pinch.
Quick Dinner Ideas with Chicken
Chicken to the rescue! Buying a whole roasted chicken can save time and money during a hectic school night. When combined with lettuce, tomatoes, cucumber, olives and feta you’ll have a hearty Greek salad in minutes. Or shred the chicken over cooked rice, black beans, queso fresco, sour cream and salsa for hassle-free burrito bowls!
Frozen in a Flash
Next time you’re in the frozen food department, stock up on your favorite veggies. Always ready to prepare, frozen vegetables have just as much nutritional value as their fresh friends in our produce department. Sautéed with savory spices and served over rice or noodles—you’ll have a fantastic stir-fry the whole family can enjoy. Add leftover protein if you have it, or cashews make a nice meatless protein addition as well.
Easy Options
A quick stop at Sprouts’ on your way home can give you loads of inspiring dinner ideas. Paired with fresh, steamed broccoli, our Market Corner Signature Mac & Cheese will become a family favorite. Create your own Cobb-style salad by topping fresh field greens with hard-boiled eggs, meat and cheese from our Deli. Try our chef-inspired One Pan Meals like Citrus Herb Chicken, Shrimp Scampi, Thai Chicken Sauté and more for a savory, nutritious dinner that’s ready in less time it takes to order and pick up!
Give These Simple Recipes a Try!
Healthy Snacks for Kids
Refresh your afternoon snacks with these simple recipes, created by registered dietitians, that you and the kids are sure to love.
Banana Sushi
Recipe by Karman Meyer, RDN, with The Nutrition Adventure Kids will love helping create this easy recipe. Have ingredients pre-chopped and ready to use so they can get creative with their Banana Sushi!Ingredients:
- 2 lg. Ripe bananas
- 2–3 Tbsp. Sprouts Cashew Butter
- 4–5 Strawberries, stem removed and sliced thin
- 2 Tbsp. Pistachios, finely chopped
- 1 Tbsp. Unsalted sunflower seed kernels
- 1 tsp. Chia seeds
- Greek yogurt for dipping (optional)
Instructions:
- Peel the bananas and place on a cutting board or plate.
- Spread the nut butter evenly across the top of both bananas.
- Place strawberry slices on top of peanut butter, slightly overlapping them.
- Sprinkle the pistachios, sunflower seed kernels and chia seeds over each banana.
- Using a sharp knife, cut the bananas into 1-inch thick slices.
- Serve with flavored Greek yogurt as a dipping sauce if desired.
Chocolate Date No-bake Energy Bites
Recipe by Dixya Bhattarai, RD, with Food, Pleasure and Health Chocolate Date Bites are an indulgent, yet healthy snack that requires a bowl and only 10 minutes of your time. They provide a great source of potassium, magnesium, iron and fiber for your hungry tykes.Ingredients:
- 20 Dates, pitted
- 1 cup Old-fashioned oats
- 1/2 cup Almond meal
- 1/4 + 2 Tbsp. Sprouts Cocoa Powder, plus more for rolling
- Splash of Sprouts Vanilla Extract
- 1–2 Tbsp. Water or milk, if needed to reach the right consistency
- 1 pinch Salt
Instructions:
- Soften dates if they are hard by soaking them in hot water or microwaving them with little water for 2–3 minutes.
- Pour all ingredients in a food processor and pulse everything until dates are incorporated in the mix. Add water or milk if needed.
- Form the mixture into balls packing them tightly.
- Roll them in cocoa powder and arrange them neatly in mini-muffin liners.
- Store them in an airtight container in the fridge until ready to eat!
Fruit Pizza Recipe
Recipe by Andrea Mathis, RD, with Beautiful Eats and Things This Super-Duper Fruity Pizza is bursting with delicious, wholesome goodness! The vanilla Greek yogurt and fruit toppings make it hearty enough for the toughest snacker by providing a great source of protein, fiber, potassium and antioxidants!Ingredients:
- 6 Multigrain Oroweat Sandwich Thins, tops only
- 2 Tbsp. Sprouts Butter, melted
- 1 Tbsp. Sprouts Cinnamon
- 1 ½ Tbsp. Sugar
- 6 Tbsp. Vanilla Greek yogurt
- 4 Kiwis, peeled and sliced
- 1 cup Strawberries, sliced
- 1/2 cup Blueberries
Instructions:
- Preheat oven to 350°F.
- In a small bowl, combine melted butter, cinnamon and sugar.
- Spread evenly over each sandwich thin top.
- Bake for about 5 minutes then set aside to cool.
- When tops are cool, top each one with 1 tablespoon of vanilla Greek yogurt.
- Use strawberries, kiwi and blueberries to create a fun design.
- Serve and enjoy!
Edamame Guacamole
Recipe by Jessica Spiro, RD, with JessicaSpiroRD.com Edamame guacamole—guacamame—is a delicious snack that packs lots of plant-based protein! Easy to make, it can be served with sliced veggies or Sprouts Tortilla Chips!Ingredients:
- 2 sm. Avocados
- 1/2 cup Frozen Sprouts Shelled Edamame
- 1/4 cup Red onion, finely chopped
- 1/4 cup Cilantro, chopped
- 1/2 Lime, juiced
- 1/2 tsp. Sprouts Garlic Powder
- 1/2 tsp. Salt
Instructions:
- Prepare 3/4 cup shelled edamame according to package directions.
- Blend edamame in food processor.
- In a medium bowl, combine the processed edamame with the remaining ingredients.
- Serve with veggies or Sprouts chips!
Low-sugar Lunch Box Ideas
Article by Mary Ellen Phipps, MPH, RDN, LD of Milk & Honey Nutrition
Shop for Foods with Low Sugar
Ready or not school is just around the corner! Do you know what you’re going to pack your kids for lunch on their first day? Before you reach for the sweets, try this list of top 10 low-sugar lunch-box staples for great lunch ideas:
Sprouts Market Corner Wheat Bread
You can’t have a list of lunch-box staples and forget the most critical piece to making sandwiches: bread. Oftentimes, bread is loaded with unnecessary added sugar and sodium. Not only is the Sprouts Market Corner Wheat Bread made with whole-grain wheat flour, it also has less than one gram of sugar per slice.Horizon Organic Mozzarella String Cheese
String cheese is a quick and portable way to pack some protein and calcium into your lunch box. Cheese is naturally sugar-free, but more importantly, Horizon Organic Mozzarella String Cheese is also free of man-made, antifungal mold inhibitors.Biena Chickpea Snacks
Crunchy, slightly salty and full of fiber, Biena Chickpea snacks are made with just chickpeas, oil and sea salt. Zero sugar. They also pack a whopping six grams of fiber and six grams of protein per serving—helping to keep you fuller longer so you won’t wish you’d packed more for lunch.Simple Mills Almond Flour Crackers
Whether you’re making a bento-box lunch, or sending cheese and crackers for a snack, you can’t go wrong with Simple Mills Almond Flour Crackers. They’ve got that classic crunchy cracker feel without preservatives and added sugar. (Crackers are a common place for unnecessary, added sugar to hide.) These are also suitable for anyone with celiac disease, gluten sensitivity or dairy intolerance, since they’re made with naturally gluten- and dairy-free ingredients.Beanitos Baked White Bean Mac ‘n Cheese Crunch
A cheese puff that has navy beans listed as the first ingredient? Sign me up! These puffs from Beanitos are a much better alternative to the traditional lunch-box staple. They pack three grams of protein per serving and bring a little fun to your lunch box. They’re also made without added sugar and only have two grams of naturally occurring sugar in each serving.Sprouts Organic Popcorn – Lightly Sea Salted
With only three ingredients—popcorn, oil and sea salt—Sprouts Organic Popcorn (Lightly Sea Salted) is a great way to pack some fiber into lunchtime. Zero grams of sugar and three grams of fiber per serving help to sustain energy levels and keep blood sugar levels stable throughout the day.Sprouts Organic Pretzels
Whether you pick the unsalted twists or the sticks, you really can’t go wrong with Sprouts Brand Organic Pretzels. Just like crackers, pretzels often hide added sugar. But these have zero grams of added sugar and less than one gram of naturally occurring sugar. Go ahead, add this crunch to lunch!Rhythm Superfoods Carrot Sticks
These carrot sticks from Rhythm Superfoods have just one ingredient: Wanna guess what it is? Yes—carrots—dehydrated carrots to be exact. All of their nutritional power is preserved so you don’t have to worry about losing any of the healthy benefits like you might with baked or fried versions. They also come in Sea Salt and Ranch flavors. You’ll feel good about this extra helping of veggies with a satisfying crunch!RXBAR Kids
These kid-friendly versions of the popular adult protein bar are perfect for school lunches and snacks. They have zero grams of added sugar. And with seven grams of protein, five grams of fat and three grams of fiber, they are sure to sustain your child for at least a couple hours. The added protein from egg whites make them a better-for-you choice as well.Barbara’s Puffins – Original
This tasty cereal is an easy-to-pack, post-lunch treat for your child, or yourself. Dry cereal can offer that little bit of sweetness we all look for after lunch. Barbara’s Puffins have three grams of protein, only five grams of sugar and five grams of fiber per serving making them a healthy “dessert” for lunch. Hopefully, you feel better equipped for the far-too-quickly-approaching school year! Go make your grocery list and load up on these 10 low-sugar lunch-box staples. You and your kids will be fueled up without unnecessary added sugar!
About Mary Ellen
Mary Ellen Phipps, MPH, RDN, LD, is the Registered Dietitian, mom, food blogger, and recipe developer behind milkandhoneynutrition.com. She’s also a type 1 diabetic and firmly believes food should bring us joy, not stress. Mary Ellen makes healthy eating easy, realistic, and most importantly … fun! Visit her website and you’ll find yummy low-sugar, diabetes-friendly recipes the whole family will love … as well as helpful tips, and a little mom humor.
What Can Be Composted?
Did you know?
Composting improves soil’s ability to retain water, which may help you save money on the water bill!
Aerobic Bacteria vs. Anaerobic Bacteria
Composting can be a carefully curated cast of characters. True, it’s easy enough to pile your leftover fruit and veggie kitchen scraps in with lawn clippings and leaves to create a basic compost. That will yield results—eventually. But if you’re interested in attaining some DIY soil a little more quickly, or curious to know more, here are some of the key characters you’ll want to become familiar with in order to direct the best production.The Cast of Characters
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Compost Heroes: Aerobic Bacteria
These little powerhouses are the star of the show. They need oxygen (aerobic) to help break down all the matter you put in your compost bin. To create nutrient-rich matter in a timely manner, you need the right environment to encourage a healthy population of these good guys. -
The Baddies: Anaerobic Bacteria
These guys steal the scene when the pile has gotten compacted and has little to no air flow. Because they thrive in an airless environment (anaerobic), they have the power to overwhelm the population of the aerobic bacteria. A burgeoning population of anaerobic bacteria can bring composting to a near standstill. -
Browns: Carbonaceous Matter
Carbon-rich matter, or browns as they’re also known, are like the carbs in the diet of those good-guy bacteria. Think of browns like the colors they often are: dried grass cuttings, dried leaves, sawdust and shredded newspaper. -
Greens: Nitrogen-Rich Matter
Those hero bacteria also need to consume protein—enter the nitrogen-rich matter, or greens. These are your kitchen scraps from fruits and veggies, as well as things like coffee grounds (and your coffee filters, though technically, they are a brown) and green grass clippings. -
Water
Water stars as herself in this mellow-drama. You’ll need the right amount of moisture to ensure your good-guy bacteria neither drown nor dehydrate. -
Pitchfork
This character enters to stir things up when the plot … uh, compost thickens.
Use Your Nose
Properly tended, compost does not smell! Rather, it does not smell bad—it should smell rich and earthy. Here are some troubleshooting tips if your compost develops an unsavory scent. An ammonia odor means you have too much nitrogen-rich, green matter. Adding some browns to the pile, like shredded newspaper, dried leaves or straw, and giving it a swirl with the pitchfork should help immensely. Also, compost that has been layered, but not turned recently can emit this eye-watering aroma. Smells like sulfurous rotting eggs? If the pile is too damp or has become too compacted the result is a distinctive undesirable odor. If it’s been layered too tightly, simply turning the pile may alleviate the odorific problem. If it’s too wet, adding some carbonaceous materials and turning the pile will help give our compost heroes, the aerobic bacteria, a chance to breathe and thrive.Happy Ending
Our bacterial heroes require a proper ratio of green/nitrogen-rich to brown/carbonaceous matter or N:C. This proportion can be anywhere from 50:50 to 20:80 depending on environmental conditions and how quickly you want your pile to become useable. Additionally, they are living organisms and require a balance of air and water which you’ll achieve by turning the pile (aeration) and occasionally watering it if it becomes too dry. Ultimately, your compost pile should look like dirt when it’s done, with an earthy smell (not like decayed, rotted food) and you shouldn’t be able to recognize any of the matter you added to it earlier.Did you know?
The rapid composting method, also known as the Berkeley Method, can effectively create compost in as little as 14 days!
Gluten-Free Cooking
Gluten is a protein found in grains like wheat, barley, rye, spelt and kamut. It’s part of what gives certain foods their structure and texture. Think about chewy bread or pizza dough—gluten is what makes that texture. If you’re looking to cut gluten from your diet, we’ve got a few tips as well as a free downloadable gluten-free cookbook packed with great tips and seven recipes you’ll want to try!
Hidden gluten?
Unfortunately, hidden gluten exists. Many processed foods have gluten in them, that’s because food manufacturers use gluten as a stabilizer, emulsifier, thickener and flow agent. This means it can show up in some least-expected places like flavorings and spice mixes, frozen foods, candy, sauces and more.The Upside
The good news is, more than likely, plenty of what you already eat is naturally gluten free. Unprocessed foods like fruits, veggies, meats and seafood are all great choices. And, cooking gluten-free is easier than ever with the expansive selection you’ll find at Sprouts that fit your diet.How to Choose the Best Jerky
When eating paleo, protein is a priority. Jerky makes a great protein snack for post-workout fuel, to satisfy hunger between meals or for healthy, on-the-go snacking just about any time! As jerky’s popularity has grown, so have the flavors and types of meat. Besides beef, look for chicken, pork, bison, elk, venison, turkey, salmon and more.
Jerky gives you more nutritional bang for your buck. It’s made with lean cuts of meat so it will dry out properly. This makes it a healthy protein choice because it’s low in saturated fat. Paleo jerky has many nutritional benefits over conventional jerky—without sacrificing taste. For example, the sugar content of paleo jerky is usually 2 grams or less, whereas conventional jerky ranges from 5–9 grams of sugar per ounce.
Jerky gives you more nutritional bang for your buck. It’s made with lean cuts of meat so it will dry out properly. This makes it a healthy protein choice because it’s low in saturated fat. Paleo jerky has many nutritional benefits over conventional jerky—without sacrificing taste. For example, the sugar content of paleo jerky is usually 2 grams or less, whereas conventional jerky ranges from 5–9 grams of sugar per ounce.
Benefits of choosing paleo jerky over conventional jerky
- Lower in sugar
- Lower in sodium
- All-natural ingredients
- No artificial colors or flavors
- Higher meat quality standards (grass-fed, organic, hormone-free)
How do you know which jerky to choose?
Here’s what to look for on the nutrition facts label:- Serving size: 1 oz. (about 28 grams)
- Less than 400 mg. of sodium
- Less than 5 g. of sugar
- 9 g. of protein or more
- Nitrate- and MSG-free; no artificial flavors or colors (i.e. caramel color)
- Paleo or Paleo Friendly certification logos
This article was brought to you by our friend, Jill West, RDN, at Caveman Foods.
Protecting Your Skin with Broad Spectrum Sunscreen
Having fun in the sun is the perfect way to spend the day! Whether you’re spending a sunny summer day on the beach or making your way down the slopes during winter’s coldest months, it’s important to protect your skin from both the UVA and UVB rays of the sun.
What are the differences between the sun’s rays?
Put on your shades and let’s take a peek:
- UVA are the longest of the sun’s ultraviolet (UV) rays—they penetrate more deeply into your skin and are responsible for skin damage and premature aging.
- UVB are the shorter wavelengths and affect the body in two different ways. First, UVB rays help your body transform sunlight into vitamin D, which is an important nutrient for many of your body’s functions. But you may have also experienced one of UVB’s other not-so-good-for-you effects—sunburn.
Protecting Your Skin with Broad Spectrum
Did you know sunscreen that doesn’t say “broad spectrum” on the label is only protecting you from half of the sun’s effects? Too much of either type of ultraviolet light can cause skin cancer, making broad-spectrum sunscreen a healthy choice because it helps protect your skin against both.Picking Your Unique Protection
We know there are endless options for sunblock on the market, which is why we’ve compiled some tips, tricks and products you can use next time you’re stockin’ up and looking for the safest sunscreen option for you.- Grab a bottle labeled broad spectrum, multi spectrum or UVA/UVB protection.
- Pick a bottle with an SPF (sun protection factor) that makes sense for you.
The SPF number relates to how long it will take the UVB rays to redden your skin.
Top Picks for Broad Spectrum Protection
How to Start Composting
Did you know there is a difference between soil and dirt? Soil is nutrient-rich because it contains microorganisms, decaying organic matter, earthworms and other helpful insects. Dirt lacks all of those nourishing and living things. Even earthworms will not thrive in dirt—composting to the rescue! You can turn your dirt into soil with these composting steps.
Compost is a mixture of decaying organic material that helps to fertilize soil. At its simplest form, you can easily make compost by taking your vegetable-based kitchen scraps and yard waste like leaves and grass, putting them in a pile, and letting nature decompose it into nutrient-rich fertilizer for your house plants, garden or plants in your yard.
What is Compost?