What to Know about Beef Cuts

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If you’re not familiar with the meat department or rarely purchase beef, going through each cut may be overwhelming, but it doesn’t have to be! Learning about the specific cuts of beef can make meal prep and planning a breeze—and can also save you some moolah.

Cuts of Meat

Chuck, Brisket and Shank

Traditionally less expensive because of their texture, cuts like chuck, brisket and shank stand up well to slower methods of cooking such as stewing, braising and slow roasting.

Ribs and the Plate

The ribs contain cuts like prime rib and ribeye, which are rich in flavor, incredibly juicy and because of their significant marbling have a delicate tenderness. Prime rib is ideal for roasting and is typically reserved for special occasions and holidays. Ribeye is a full-bodied, hearty steak with complex marbling and versatility—great for grilling and pan frying. The plate (or skirt) is less expensive because of its texture and fat content, and works well in stir-fries, fajitas and sandwiches. Preparation is less involved with this cut and is best sliced thinly.

Loin and Flank

The loin contains cuts like the T-bone, New York strip and filet mignon, and are known for their marbling, tenderness and flavor. They are best grilled, gently sautéed and slow roasted. The flank is lean and an unbelievably flavorful cut. It’s best marinated, grilled and thinly sliced.

Round and Top Round

The last quarter of the cow’s cuts are similar to the first. Cuts like round and top round are full-flavored, best used for roasts and should be cut against the grain after cooking. Economical cuts are perfect for weeknight dinners because they require less hands-on time and develop deep flavor gradually.

Beef Cuts Diagram

 

Now that you’re an expert, head to The Butcher Shop at Sprouts for quality beef and unbeatable value, guaranteed. Our skilled butchers handcraft our all-natural, always fresh, never frozen beef for you daily. They’re ready to help you with product selection, cooking tips and custom cuts. Just ask!

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Omega-Rich Oils

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group of omega-rich oil foods Essential to life, omega oils are a type of polyunsaturated fat that the body needs to function properly. These healthy fats are used to store energy in the body, transport fat-soluble vitamins through the blood, regulate blood cholesterol levels, and help maintain healthy skin and hair. Your body can make most fats from raw materials through your diet, except two, omega-3 fats called linolenic acid (ALA) and omega-6 fats called linoleic acid (LA). These two fats must be consumed through your diet. The predominant sources of omega-3s are EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) which have been extensively researched for their health benefits and are mostly found in fish. Alternative sources of omega-3s can be found in walnuts, flax and chia seeds if fish is not a part of your diet. Your body can efficiently convert ALA to EPA but it’s conversion from ALA to DHA is limited. Algae contains a good source of DHA and can be found in supplement form. It can also be found mixed with flax and other oils. Sources of omega-6 can be found in meats, nuts, seeds, legumes, grains and vegetable oils. Although you need omega-6 in your diet, foods such as red meat and vegetable oils like cottonseed and soybean should be consumed in moderation. Evening primrose oil, black currant oil, and borage oil are great sources of omega-6 and are sold in supplement form. It’s important to consume the right balance of omega-3 to omega-6. Some experts suggest a 1:1 or 1:2 ratio. A typical western diet consumes too much omega-6, up to 14–25 times more than omega-3s. Researchers believe this imbalance leads to a variety of mental disorders, an increased risk of heart disease and other inflammatory health conditions.

Heart Health

Clinical evidence suggests that EPA and DHA can help reduce risk factors for heart disease. They can reduce inflammation in your blood vessels and lower triglycerides and cholesterol, a type of fat in your bloodstream that builds plaque in your arteries, leading to cardiovascular disorders. The average intake of DHA and EPA in the U.S. is about 100–200 milligrams per day, far below the 500 milligrams that many experts recommend for healthy individuals.1 Salmon has the highest concentration of DHA of any fish source as it contains approximately 1,000–1,500 milligrams per 3-ounce serving. The USDA suggests consuming two servings of 3 ounces at least twice a week. Reducing dietary saturated fat from animal sources and replacing it with polyunsaturated fats found in fish and vegetables can help keep your arteries free from plaque and may protect you from many chronic diseases like coronary heart disease.

Brain Health

Essential fatty acids are the most critical components to boosting brain power. Your brain is made up of approximately 60 percent fat and DHA is the most prominent fat in the brain. Most researchers agree that DHA plays a vital role in managing behavior, mood, memory and brain development. Currently, researchers are studying the effectiveness of DHA for Attention Deficit Disorder (ADD), depression, autism and Asperger’s syndrome. Your brain is the most energy-demanding of all the human body organs and ensuring optimal amounts of DHA can have profound effects on cognitive thinking, learning and behavior. Experts suggest that healthy adults should consume between 1,000–3,000 milligrams of fish oil daily to protect your cognitive and neurological health. For healthy brain and eye development it’s suggested that infants consume 100 milligrams per day of DHA and for children aged 2–4, 150 milligrams is suggested.2

Eye Health

Your eyes have a special need for DHA as it’s a component of the retina, the part of the eyes that processes visual images so you can see. DHA helps maintain better eye health across your lifespan. In fact, low levels of DHA are associated with eye disease, especially as you age. Furthermore, DHA improves fluidity, flexibility, and functionality of eye tissues and cells.

Skin Health

The secret to healthy skin is to start from the inside out. Omega oils deliver the basic nutrition for your skin cells to develop and be healthy. Internally they influence your cell’s ability to hold water and allow nutrients and waste to pass in and out of the cells. As an extra bonus, this moisturizing effect can help to keep your skin wrinkle-free.

Coconut Oil

Coconut oil has many health benefits but it does not contain omega-3 essential fatty acids. Learn more about Coconut Oil.
1 Nichols, Peter D., James Petrie, and Surinder Singh. “Long-Chain Omega-3 Oils–An Update on Sustainable Sources.” Nutrients 2.6 (2010): 572–585. PMC. Web. 23 Nov. 2015. 2 Aranceta J and Perez-Rodrigo C. Recommended dietary reference intakes, nutritional goals and dietary guidelines for fat and fatty acids: a systematic review. Br.J.Nutr. 2012;107 Suppl 2:S8-22.  

Apricots: The Time Is Ripe

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There are some fruits that never disappear from store shelves. Year-round you can find apples, oranges, strawberries and bananas. However, the same can’t be said for apricots, which are available only for a limited time during the summer months. At their prime now, and ranging in color and size, the apricots at Sprouts will not disappoint when it comes to flavor. The sun has kissed their cheeks, giving them a rosy blush on their light orange skin. Once you bite into the flesh, you’ll officially experience the essence of summer. To the naked eye, the plain green budding flowers look unremarkable and spare. But our farmers’ discerning eyes can see palate-pleasing treasure hiding just beneath the surface. Sure enough, the flowers blossom and produce summer’s fragrant, juicy fruits several weeks later. They’re picked, packed, and shipped quickly to Sprouts—proving our commitment to farm-fresh produce, once again. Just in case you’re new to apricots, here’s how to pick, prepare, preserve and polish off summer’s precious fruit. Apricots in a carton

What to Look for:

Like apples, apricots are available in many varieties. The Helena, Tri Gem, Honeyrich and Patterson varietals are usually firm with good flavor, while Robada and Goldbar apricots have higher sugar contents as indicated by their red blush skins. When choosing apricots, look for fruit with a vibrant orange color. They should be plump and fairly firm. Fresh apricots are fully ripe when they are soft to the touch.

How to Prepare Them:

Because apricots are delicate in nature, they do not need to be peeled when eaten. After washing well, simply cut a fresh apricot along the seam and remove the seed (you’ll be able to separate it easily using your fingers).

Dish Them Up:

Fresh apricots are a flavorful and nutritious snack on their own. They are also an excellent complement to sweet, soft cheeses and tasty additions to baked goods such as pies, cakes, muffins, breads and ice creams. As far as entrées go, apricots pair especially well with poultry and pork dishes. View the Seared Tempeh with Grilled Watermelon and Apricots.

Make Them Last:

To keep apricots from over-ripening, you can store them in the refrigerator for up to a week. On the flip side, apricots that are slightly hard can be ripened in a paper bag for a couple of days. Fresh apricots can be frozen by halving and then placing them on a baking sheet until frozen. They can then be packed in plastic freezer bags.  

Bee-Friendly Brands

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Explore and Support Bee-Friendly Brands

We’re proud to support a variety of sustainable brands doing more to preserve a friendly, habitable home for bees and pollinators.

Honey bee sitting on a daisy

What’s all the buzz about saving the bees?

For starters, bees are un-bee-lievably important for farming and our environment. In fact, three out of four crops across the globe producing food for humans depend, at least in part, on pollinators. Pollinated crops include vegetables, fruits, seeds, nuts and oils. That means that every time you sip your favorite coffee, bite into a juicy strawberry or use a little sugar in your baked goods, you have bees to thank.

The Power of Pollinators

Pollinator animals, like bees and wasps, fertilize plants by moving pollen from one flower to another, causing the plants to make fruits or seeds. These little powerhouses provide many benefits, including producing higher crop yields, larger, more uniform and flavorful fruits and supporting biodiversity.


Now that you know how important it is to bee kind to bees, discover how you can shop and support bee-friendly brands to improve the health of bees and support native pollinators.

Shop Now

Whole Earth & Sea

As a member of the International Bee Research Association since 1997, Whole Earth & Sea has conducted years of in-depth studies to better understand propolis, a compound bees use to build hives, pollen, royal jelly and active compounds in the honey. They’ve also studied the development of non-toxic herb-based miticides (used to kill mites), to combat the Varroa mite decimating bee colonies worldwide.
whole earth product packaging
Herb Pharm bottles

Herb Pharm

As a Regenerative Organic Certified farm, Herb Pharm supports bee and pollinator-friendly practices by growing over 90% of plants from their own seeds, making their own compost material and growing over 75 herbs on site.

Gaia Herbs

On their 350-acre Certified Organic farm, Gaia Herbs relies on a variety of pollinators, like bees, bats, beetles, birds, moths and wasps. To help these animals prosper, they keep over 200 beehives on site and maintain a Monarch Waystation to ensure migrating butterflies have enough food and a safe place to lay their eggs.
Gaia products

bees on a honeycomb

How Can You Help Protect Pollinators?

There are so many ways to help keep your local bee and pollinator community healthy and thriving, including:
  • Using sustainable farming practices without herbicides and pesticides
  • Creating a water feature in your yard
  • Removing invasive species and planting native species
  • Adding diversity to your garden with many different types of plants
  • Leaving piles of twigs, branches, or logs in your yard so bees can build nesting places


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Natural Vitamin D Sources

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Video Description: Venture outdoors! Find time during the summer days to camp, picnic, grill and spend time with friends and family. Tips included below.
You’ve probably heard the saying “Life is short.” It serves as a reminder to make the most of our time, and take action toward checking off our bucket list of things we want to accomplish; whether it’s experiencing a particular adventure such as traveling, achieving specific health and fitness goals, or paying forward our time and fortunes to leave a legacy for future generations. That’s sort of how we view summer. It’s a great time to mark some to-dos off your bucket list! School is out, the sun is shining and the weather warms up so we can take advantage of activities available in the season. Do you remember playing outside until the streetlights came on—and that was your signal it was time to come in for dinner? How about waiting exactly 30 minutes after scarfing your lunch before cannonballing back into the pool? Summer is short. This month, we’d like to encourage you to make the most of it by playing outdoors! In fact, studies show that there are some great mental and physical health perks to unplugging and getting outside.

Vitamin D Benefits

Sunlight creates and activates vitamin D, helping fight osteoporosis, cancer, depression and heart attacks. Take a 5–10 minute walk around the neighborhood, nature hike or stroll along the beach.

More Exercise

Being outdoors means less time staring at a screen from your couch and more time to move around and stay active. Go for a bike ride, swim, hike or brisk walk to get your heart rate up and strengthen your muscles.

Natural Mood Enhancer

More light and outdoor activity can help you to relax and cheer up. Plus, spending time with good company at picnics and outdoor get-togethers is sure to lift your summertime spirits. Simply kick up your feet on the porch, mingle with friends at a barbecue or run through the sprinklers as if you were a kid again. Just remember, with summer comes higher temperatures and more sun. Be sure to protect your skin with sunscreen and your eyes with sunglasses, and drink lots of water to stay hydrated!  

Who Ensures Our Produce Is Up to Par?

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At 8am, the Sprouts produce warehouse in Colton, California, is buzzing. Then again, that’s when we arrived for a tour. It had actually been buzzing since about 4am.

Warehouse staff push forklifts into 18-wheelers weighed down with pallets of fruits and veggies, then pull back to put the produce into their proper storage rooms. Quality Control Clerks move from cooler to cooler inspecting each shipment for freshness, color, size, shape and taste. As they weave through the maze, they dodge a forklift shuffling 800-pound bins of watermelons and a new shipment of mangoes that didn’t make the cut. The mid-morning frenzy assures Sprouts customers will be getting the best produce in town.

Vegetables in a brown basket

It’s a side of the food industry consumers rarely see. They shop at the Sprouts Produce Department with the expectation of “farm-fresh” produce, but they seldom know where the food they buy comes from. They have a vague idea of farms in California. However, they know little about how food gets from field to plate, and the complex logistics on which the system depends.

When fresh products arrive at the warehouse, they are inspected before they enter a world of organized mayhem—filled with the honking and humming of forklifts whirling back and forth, collecting the items. Filling an order is much more than matching the items on a pallet to words on an order form.

For instance, to the untrained eye a shipment of 17,000 oval mangoes appears the same shade of half-green half-red so common to fruit just off the vine. But under the critical eye of Sprouts’ Quality Control Team, those same mangoes have pinhead-size black spotting caused by hot water treatment.

“Do they taste great? Sure,” says Sprouts’ Assistant Quality Control Manager Jeff Provost. “But customers buy produce with their eyes. It has to be aesthetically proper. It has to have curb appeal.”

Back on the truck they go. An entire load has been rejected and will be sold to some other retailer that isn’t quite so particular.

The clerks are also checking to make sure the quantity and size of the product match up with what was ordered. They uphold a strict process for traceability, which means the product’s weight, country of origin, freshness, and condition are recorded and entered into the database. Each pallet is then given a “license plate number” sticker, thus enabling the end-user to look up the origin and history of the product in a database.

The pace is fast, as the warehouse staff processes about 50–60 truckloads and moves about 1,000 pallets a day. If the product is accepted, the truck drivers get to hop back in their empty trucks and head home. If it doesn’t make the cut, the drivers pull away with heavily laden trucks and have to find someone else to buy their produce.

“I don’t want to sell anything to one of our customers that I would not serve to my own family,” says Provost.

Provost is second in charge at the Castle & Cooke Cold Storage Distribution Center, the gigantic third-party facility that helps Sprouts operate its supply chains more efficiently.


From Farm to Fork

Sprouts’ quest for the best combination of quality and value begins long before the produce arrives in the warehouse. Our team of experienced buyers seeks out premium products from trusted growers. With storage and distribution centers in Arizona, California and Texas, Sprouts is then able to bring that level of quality home to customers in quantities that guarantee the most competitive prices.

With about 80 years of combined experience in the produce industry, the four-member California Sprouts Quality Control Team knows the life cycles of produce and understands the critical nature of temperature in that process.

From the time a piece of fruit or a vegetable is harvested, a biological clock begins. It’s a clock that can be manipulated, and even slowed to a crawl, but only if the proper storage principles are maintained.

All produce has a ripening timetable that continues after it is disconnected from its nutritional lifeline. Most are picked so the ripening timing will coincide with the arrival at the shopper’s home. Others, like tomatoes on the vine, will continue ripening.


Did you know?

When picking tomatoes on the vine, look for the yellow glow on the fuzzy stem—that means they’re fresh. If you rub the stem with your fingers, you’ll feel the sap and smell a very potent aroma. The vine gives the fruit good flavor and nourishment, so keep tomatoes on your kitchen counter until they are naturally falling off the stem. At that point, you’ll know they’ve gotten all of the flavor and nutrients possible.


Climate control is critical because improper temperatures can shorten the shelf life of fruits and vegetables by days.

Visit the warehouse any time and you’ll see employees in winter overalls, beanies and fingerless gloves. Inside the warehouse, the temperatures are carefully maintained to slow the ripening process and curb (natural) ethylene gas production rates that lead to quick deterioration.

The grapes, lettuce and avocados are stored in a 34°F room with wet floors and high-humidity fans. The hearty vegetables and tropical fruits (i.e. potatoes, onions, coconuts, pineapples and mangoes) are kept in a 55°F cooler. Produce such as berries, cherries and cantaloupes lay in a 34°F room without humidity. Too much cold can be just as damaging as not enough, so tolerances are tight and constantly monitored to maintain the optimum temperature.

“We also have a daily quality check, at which point the staff creates an ‘ideal pick path.’ That means someone goes through and makes sure items nearing expiration dates are picked first,” says Quality Control Manager Neil Cullen. “They also ensure organic produce is separated from the non-organic produce to maintain the integrity, as mandated by the National Organic Program.”

“It sounds like a simple concept, but there’s organization and thoroughness involved.”

Any produce that does not pass the daily quality check, but is still fit for human consumption, gets set aside for charity. Sprouts partners with Second Harvest Food Bank, an agency that feeds 400,000 people a week in the Los Angeles area, according to Cullen. Second Harvest picks up excess or damaged fresh produce that would otherwise go to waste and distributes it to those in need. Whether it’s the fruit that is cut in half for quality checks, or a box of produce that has a few too many bumps and bruises, it’s perfectly edible, just not sellable. The organization also collects produce scraps for livestock. Sprouts receives tax benefits for its donations, but the warm, fuzzy feeling that comes from doing the right thing is far more valuable.


Monitoring Quality

To evaluate fruit, the Quality Control Managers use five very valuable tools: Their senses. They look for bruising, listen for hollow sounds, feel for firmness, smell for sweetness and taste for deliciousness.

But when they need a sixth sense to tell how sweet a piece of fruit really is, they use a refractometer. A refractometer measures the brix (or percentage of soluble solids, or sugar) of the fruit, primarily citrus, apples, grapes, melons, stone fruits and strawberries. To measure the brix, our Quality Control gurus will cut a piece of fruit and then squeeze some juice from the fruit onto the open refractometer. They will then close it, and look into the eyepiece (kind of like a kaleidoscope) to see what degree of sugar is measured.

When they want an exact measurement to tell how firm or ripe a piece of fruit really is, they use a penetrometer. To use this tool, they scrape off a small piece of skin on each side of the fruit to expose the flesh. Then, they puncture the fruit and take the reading. Though the USDA has not yet created pressure requirements for every item, there is a chart that dictates acceptable readings for harvest, shipment and consumption.

We Don’t Dictate What You Eat

Walking through the produce warehouse is an eye-opening—and sinus-opening—experience. The vibrant red, green, and orange hues pop out from the large stacks of boxes. The smells of aromatic ginger root, basil and Meyer lemons intrigue your inner foodie.

The wide assortment, however, is what truly sets Sprouts apart. “We don’t dictate what people should eat and what offerings they can have,” Cullen says.

A more gourmet shopper can find specialty items such as elephant garlic, which bakes nicely and turns to butter. At the same time, a run-of-the-mill shopper can stock up on old-school boiler onions, which are anything but gourmet. Same thing goes for potatoes: Sprouts sells “why-fix-what-ain’t-broke” red potatoes alongside time-honored white potatoes and new-fangled purple potatoes (which live up to their regal color nutritionally too).

In the case of tomatoes, Sprouts carries 12–15 varieties, from slicing tomatoes to heirloom tomatoes to Campari tomatoes to baby super sweet tomatoes. The Cherub tomatoes are one of the highest volume products in our stores. “We negotiate better pricing than a lot of our competitors, and pass that saving onto the shopper,” Cullen says.


The Best the World Has to Offer

The premise of our business is, and has always been, value to the customer. Our Produce Buyers source the best-quality produce at the best price available, whether it is conventional or organic, domestic or international.

Our “farmers market” reputation comes from our long-term relationships with local growers and vendors, coupled with our ability to sell fresh produce at great prices. Thanks to our international partners, fruits and veggies that were once strictly seasonal are now available year-round.

For example, early in the spring, Sprouts opts for imported grapes. “Domestic grapes at that time of year would taste like battery acid,” Cullen jokes. “But now, well into the summer, the California grapes are at their peak.”

Buying from international vendors also means we can bring in unique items such as Brazilian-grown strawberry papayas and Chilean kiwifruit in the summer.

In today’s marketplace, food safety verification and confidence are critical, especially for those imported items. Shoppers can look for Primus Labs third-party certification clearly labeled on imported produce cartons, which guarantee the highest standards of quality and sanitation.

“Our shoppers know that any imported produce with Primus Labs certification comes from a state-of-the-art facility that exceeds the sanitary standards of most domestic facilities,” Cullen says. “Hair nets, shoe booties, lab coats, and even foot baths are required to ensure a germ-free facility.”

We go to great lengths to guarantee that the quality is there every step of the way, even when we’re sourcing our products from around the corner or around the globe. We are proud of the processes, safeguards and quality-control protocols we have in place.

 

Top 24: Superfood Foods at Sprouts

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Various fruit, vegetables and superfoods from Sprouts Farmers MarketBesides tasting fantastic, superfoods provide more energy and protection against disease than other foods. Discover the delicious difference when you enjoy powerful foods that are packed with nutrients to fight off disease, boost your energy and keep you healthy. Here are two dozen of our favorites.

Apples:

Each crisp, juicy apple provides five grams of fiber and an abundance of antioxidants, which may support cardiovascular health. Enjoy baked with cinnamon and granola or sliced into wedges.

Berries:

Deliciously tangy and sweet, acai, blueberries, cranberries, blackberries, raspberries and strawberries contain antioxidant compounds called anthocyanin that reduce free-radicals in the body, which may help to slow the aging process.

Cinnamon:

A USDA study shows that consuming a half teaspoon of cinnamon per day may significantly lower blood sugar in people with type 2 diabetes, as well as reduce triglyceride, LDL cholesterol, and total cholesterol levels.

Citrus:

Citrus fruits, such as oranges, grapefruits and tangerines, contain flavonoids that are unique to the citrus family. The naringin produced in grapefruits and hesperidin found in oranges are both powerful antioxidants. Sweet, juicy and versatile, citrus fruits are high in vitamin C, folic acid and potassium.

Cruciferous Vegetables:

Broccoli, kale, cabbage and Brussels sprouts are cruciferous vegetables that not only taste great steamed and sautéed, but they are also a good source of dietary fiber and complex carbohydrates. Some studies show that low-fat diets rich in fruits and vegetables may reduce the risk of some types of cancer.

Eggs:

Simply folded into an omelet or whipped into a grand soufflé, eggs (especially egg whites) provide an inexpensive source of high-quality protein. Eggs are not only low in carbohydrates and sodium, but they also contain lutein and zeaxanthin, antioxidants that support eye health.

Green Foods:

Wheat grass, spirulina, chlorella and barley grass are concentrated, powerful supplements rich in protein and are bursting with carotenoids, chlorophyll, vitamins, minerals and essential fatty acids.

Green Leafy Vegetables:

Spinach, kale, Swiss chard and romaine lettuce each contain beta-carotene, lutein and zeaxanthin that work together to support overall health. As good sources of vitamin B and minerals—adding a wide variety of these leafy greens to your plate, every day, ensures that you will reap their health benefits.

Herbs and Spices:

Studies show that common herbs and spices, such as sage and rosemary, are rich in antioxidants and may support a healthy digestive and nervous system. About a teaspoon per day added to your favorite recipes is all it takes!

Honey:

The buzz about honey is true! Full of B-complex vitamins, amino acids and enzymes, raw honey is tasty and a great substitute for refined sugars. Enjoy swirled into tea or drizzled over oatmeal.

Kiwifruit:

One petite kiwifruit packs as much vitamin C as an orange. It is important to replenish Vitamin C each day because we are unable to create this essential vitamin in our bodies. Enjoy kiwifruit in smoothies and fruit salads.

Legumes:

Beans and lentils, members of the legume family, are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into spreads, legumes are a versatile and delicious introduction to superfoods. Soluble fiber from beans and lentils, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of legumes provides at least four grams of soluble fiber.

Nuts and Seeds:

Roasted, toasted or raw, nuts and seeds are a delicious source of protein and fiber. They pack a nutritious punch with heart-healthy monosaturated oils, vitamins and minerals. The lignans in seeds have been demonstrated to reduce cholesterol levels. Scientific evidence suggests, but does not prove, that eating one and a half ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Oats:

Stick-to-your-ribs nutrition! Simmered into hot cereal, oats provide a good source of complex carbohydrates. Soluble fiber from foods, such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A half-cup serving of oats supplies about nine grams of fiber.

Olives and Olive Oil:

Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures. A good source of monounsaturated fat, adding two tablespoons of olive oil per day to your diet may support cardiovascular health.

Omega-3 Fish:

Coldwater fish such as wild salmon, tuna and trout contain beneficial omega-3 fatty acids. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. While amounts may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids.

Orange Veggies:

Vibrant orange vegetables, such as pumpkins, butternut squash, sweet potatoes and carrots contain high levels of beta-carotene. A beneficial nutrient found in fruits and vegetables, beta-carotene is converted into vitamin A, giving the body an antioxidant boost. Cooking vegetables also makes the nutrients easier to absorb. Enjoy roasted acorn squash or lightly steamed carrots.

Pomegranates:

Rich in powerful, free-radical fighting antioxidants called polyphenols, an eight-ounce serving of pomegranate juice enjoyed daily may support normal levels of cholesterol and healthy coronary artery function.

Soy:

Soy’s superstar status stems from its culinary adaptability and health properties. According to the FDA, adding 25 grams of soy protein each day, to a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Versatile and delicious, enjoy soy in its many forms including tofu, tempeh, miso, edamame and soymilk.

Tea:

Sip your way to good health with a calming cup of tea. True teas, whether they are green, white, black or oolong, originate from the Camellia sinenis plant. Processing techniques differentiate each type of tea. With beneficial levels of flavonoids and only two calories per cup, drinking tea is a great way to support overall health.

Tomatoes:

Naturally delicious and full of nutrients, tomatoes contain an abundance of lycopene, a health-promoting plant pigment. Lycopene not only gives tomatoes their ruby red color, but it also helps support immune function and prostate health. Cooked tomatoes found in pasta sauce, salsa and tomato paste enhance the absorption of lycopene into your system.

Turkey:

A lean, mean energy machine! Versatile and low-fat, turkey breast is an excellent protein choice. Juicy, delicious and rich in zinc, turkey is best enjoyed in soups, salads and sandwiches.

Whole Grains:

Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole-grain, plant-based foods may reduce the risk of heart disease and some cancers.

Yogurt and Kefir:

Creamy and cool, cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria,” probiotics support the intestinal tract and the immune system. Maintain the overall health of your immune system by enjoying a cup of fruit yogurt, savoring a tangy raspberry kefir or stirring buttermilk into roasted garlic mashed potatoes.

Learn more about superfoods at Sprouts Farmers Market here.

New Year Resolutions You Can Keep

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Eat a variety of colorful foods

If your plate’s looking pale, that means you’re probably not getting a lot of nutrition from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods such as carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.

Swap your sweets

Packaged, processed and high-fructose corn syrup treats gratify for seconds, but leave us feeling sluggish and bloated. This year, swap one of your go-to packaged snacks for the natural sugars of fresh and dried fruits. Fresh fruits like apples and bananas are fiber- and vitamin-rich, and dried fruits like apricots and cherries are great for snacking on the go. Basket of healthy vegetables

Eat what’s in season

When produce is in season, the relative abundance of the crop usually makes it less expensive at Sprouts. It’s the basic law of supply and demand, and when crops are in season you’ll be rewarded financially by purchasing what’s growing now.

Buy your grains and pasta in bulk

Buying in bulk helps you save money, reduce waste and stay stocked up for a home-cooked meal. Bulk up on a few staple dry goods items such as beans, rice and pasta. But make sure you’re purchasing items you’ll definitely eat—a deal isn’t a deal, after all, if you end up throwing most of it away.

Cook at home at least three nights a week

Eating and cooking at home saves money and keeps you in control of what you’re putting in your mouth. And it doesn’t have to be time-consuming. By planning ahead, you can stretch one big dish into several days’ worth of meals. Not sure what to make? Check out our archive of recipes for more ideas.

Start a vegetable garden

Growing your own food is a great way to get hands-on with your health goals. Tomatoes are chock-full of antioxidant-rich lycopene and vitamin C. Plus, they taste great and can be used in everything from sauces to salads and sandwiches. Not a tomato fan? Our starter kits make crisp carrots or sweet peas that are easy to grow.

Swap a harsh cleanser for natural solutions

Sprouts offers a variety of natural and inexpensive cleaning solutions that are easy alternatives to harsh cleansers. Most natural products are versatile and can be used on everything from bathroom tiles to kitchen surfaces and wood floors.  

Top 6: Raw Superfoods and Their Health Benefits

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chia seeds on a spoonWe’ve all heard that breakfast is the most important meal of the day yet many of us are either not hungry immediately in the morning or don’t have the time to make a well-balanced, nutritious meal before heading off to work. In the same amount of time as it takes to make your morning coffee, you could whip up a delicious smoothie that will not only energize you, it will help you feel full longer so you’re not starving by lunch time. Give your day the kick start it needs by enhancing your morning smoothie or oatmeal with these 6 powerful raw superfoods.

Goji Berries

  • Good source of vitamin C and beta-carotene
  • Low in calories, fat-free and loaded with fiber
  • Good source of protein and iron

Chia Seeds

  • Loaded with antioxidants
  • Good source of fiber
  • Supports weight loss by helping you feel full
  • Rich with heart health omega-3 fatty acids

Cacao Nibs

  • High in antioxidants
  • Good source of fiber, magnesium, potassium and flavonoids
  • Improves moods by boosting the “feel good” neurotransmitters

Hemp Seeds

  • Significant source of protein
  • Easily digestible compared to meat and other high protein foods
  • Rich in vitamin E
  • Delivers a continuous source of energy

Maca Powder

  • Rich in vitamins B and C
  • Good source of calcium, zinc, iron, magnesium, phosphorous and amino acids
  • Known to increase energy and stamina
  • Female hormone balancer

Flax Seeds

  • Provides a higher ratio of omega-3 to omega-6 fatty acids
  • Great source of fiber
  • Supports brain function
  • Contains lignans, which have antioxidant properties

PB&J Peanut Butter Alternatives

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Top 5 Sandwich Ideas for Kids

With peanut allergies on the rise, more schools dictate what parents can put in kids’ lunches. For many, that means no more peanut butter and jelly. As parents everywhere take on the challenge of figuring out what to make their kids for lunch every day, these five peanut butter alternatives may help make the ban on peanuts easier to swallow.

Cream Cheese and Jelly

Sandwich ideas Cream cheese’s thick, smooth texture and pronounced tanginess perfectly complements jelly’s sweet, fruity flavor. If you’re using strawberry jam, add freshly sliced strawberries for texture. These simple sandwiches are also great on crispy rice cakes, which helps keep the filling from making the bread soggy. Kids tend to like the appealing crunch. Try using different flavored rice cakes, jellies and cream cheeses for variety. Just be sure to pack a cold pack, so the cream cheese stays fresh.

Sunflower Butter and Jelly

Whether your child’s classroom is nut-free or you’re simply looking for a change of pace, sunflower-seed butter is a tasty alternative to peanut butter. It pairs well with jelly or honey, as well as bananas, carrots and ants on a log—almost anywhere you would use peanut butter. Sunflower butter is a little more fluid than peanut butter so be sure to pack an extra napkin!

Sesame Butter and Sour Cherry Jelly

If you’re feeling really adventurous, try pairing sesame butter with jelly. Sesame butter is a thick paste made of ground sesame seeds. It’s similar to tahini, which is used to flavor Middle Eastern dishes such as a hummus and baba ganoush. We recommend pairing sesame butter with a very tart jam and a drizzle of honey.

Chocolate-hazelnut Spread and Jelly

If your child is allowed to bring hazelnuts to school, these sandwiches make for a special treat! Raspberry jelly works really well with the chocolate flavors. Make these sandwiches on whole-wheat bread and pack plenty of fruits and veggies on the side to make sure your kiddo is getting a balanced lunch. Creamy brie is the perfect alternative to your traditional PB&J. This cheese is rich, mild and soft enough to spread easily on crackers or bread. Pair it with a fig or apricot jam for an extra savory treat. Keep in mind, if your child’s school is completely nut-free, some of the above recipes may be off-limits. You’ll have to avoid almonds, Brazil nuts, cashews, chestnuts, filberts, hazelnuts, hickory nuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts and more.