Let’s face it, with October being one of the sweetest months of the year, many of us are probably going to over-indulge in some sugary confections. At Sprouts though, we’re always on the lookout for fresh, fun, and flavorful snacks, and this month was no exception. We thought, “What are some festive and healthy snacks we can make, incorporating fresh and natural ingredients that won’t cause a sugar overload?”

Here are a couple of the “tricks” we came up with that also make for some pretty tasty treats your kids are sure to gobble right up:

“CANDY CORN” PARFAIT

How cute are these? Inspired by those tiny yellow, orange and white candies that are ubiquitous with Halloween, this “Candy Corn” Parfait incorporates fresh fruit and just a dab of fresh whipped cream. Perfect for an after-dinner dessert or substitute the whipping cream with vanilla Greek yogurt and sprinkle on some granola for a tasty, healthy before-school breakfast.

Ingredients:

• Freshly cut pineapple
• Sprouts Mandarin Oranges
• Whipping cream or vanilla Greek yogurt

Instructions:

1. Chop fresh pineapple into quarter-size pieces and layer in bottom of glass or tumbler.
2. Scoop and layer Sprouts Mandarin Oranges.
3. Dab a tablespoon of fresh whipping cream or a dollop of vanilla yogurt.

---

APPLE MONSTER CHOMPERS

If you’ve got a kiddo who’s always starving when they get home from school, these Apple Monster Chompers are perfect!  They’ve got the right amount of sweetness and some protein to fend-off hunger before dinner without ruining their appetite.

Ingredients:

• Apples
• Yogurt-covered raisins
• Sprouts Smooth Peanut Butter

Instructions:

1. Slice apples.
2. Smear Sprouts Peanut Butter or almond butter onto apples.
3. Place and arrange yogurt covered raisins.

---

HALLOWEEN POPCORN MIX

Turn a basic batch of popcorn into a bowl of Halloween fun by adding an array of sweet treats and chocolate drizzle. This munchable snack is perfect for parties, fall potlucks or put the popcorn mix in small bags and pass out to trick-or-treaters. It’s so good it’s scary!

Ingredients:

• 4 cups Popcorn
• 1/2 cup Candy corn
• 1/2 cup Roasted, salted peanuts
• 1/4 cup Chocolate-covered raisins
• 1/4 cup Sunflower seeds
• 2 Tbsp. Drizzled yogurt chips
• 2 Tbsp. Drizzled dark chocolate chips

Instructions:

1. Mix popcorn with candy corn, peanuts, chocolate-covered raisins and sunflower seeds in a large bowl.
2. Melt yogurt and dark chocolate chips.
3. Drizzle popcorn mix with melted chocolate and enjoy!

 

Spring is a beautiful season full of fresh, blossoming trees and new life. With this beauty comes allergies and post-winter colds. Instead of heading towards the medicine cabinet, try reaching for fresh foods that are full of beneficial nutrients to help get you through this spring season.

Nutrient-rich and easy-to-eat, try these top seven seasonal wellness foods:

Salmon

High in protein and rich in omega-3 fatty acids, salmon offers a nutrient-rich dish that tastes great broiled, baked or grilled.

Peppers

Packed with B vitamins, vitamin C and immune-boosting carotenoids, peppers give your plate a punch of color. Plus, they’re packed with antioxidants and have anti-inflammatory benefits!

Citrus

Whether you prefer lemons, limes, oranges or grapefruits, citrus is a tasty way to load up on vitamin C. Citrus varietals also contain hesperidin, which may help reduce inflammation and improve circulation.

Leafy Greens

Dark leafy greens such as kale, spinach and Swiss chard are powerful sources of antioxidants, flavonoids, and vitamin C,—all of which have anti-inflammatory benefits, and may help to protect against cellular damage.

Grapes

The anthocyanin in purple and red grapes is what gives them their dark rich color, but did you know, it also gives grapes the anti-inflammatory and anti-aging benefits that keep you feeling great?

Berries

These sweet treats are packed with antioxidants, vitamin C and quercetin, which have anti-inflammatory benefits and help keep your immune system strong.

 

For most of the year, meals come and meals go; you hardly notice. Some, you eat in front of the TV. Others you wolf down on your way out the door—and if you’re lucky, you find a restaurant or two that is worth going back to.

But in December, meals matter. Meals are memorable. Friends and family are literally gathered ’round. And that’s why we at Sprouts are so focused on the center of the table.

Herein we offer five terrific ideas for the centerpiece of your holiday meal—all of which will earn you oohs and aahs, and none of which will break the bank.

1. Fresh, Natural Turkey

The turkey “balls” you buy at most conventional supermarkets may have been in the deep freeze for a year or more; that’s why they give them away so readily at this time of year! But Sprouts natural turkeys are raised with a commitment to care and quality. No preservatives or artificial ingredients. They are moist, tender and remarkably flavorful.

2. Crown Pork Loin Roast

Nothing looks quite as dramatic on your table as a crown roast. Our butchers start with natural pork and use a French trimming process to make everything easy for you. All you need to do is add some garnish and maybe a little apple stuffing.

NOTE: this is a specialty item that you must pre-order at the Sprouts meat counter.

3. Grandma Ethel’s Vegetable Kishke 

On the other end of the elegance spectrum, but no less delicious! This is an old-world, do-it-yourself vegetarian recipe that takes advantage of some of Sprouts’ farm-fresh produce, and is incredibly easy to make. It’s also great hot or cold.

Ingredients

8 oz. Saltine or other crackers, crushed
2 Celery stalks
1 lg. Onion
2 lg. Carrots
1 Egg
1/2 cup White or crimini mushrooms
1/4 cup Mayonnaise
1/4 cup Butter

Instructions

1. Slice all vegetables with a food processor. Sauté in butter for 5 minutes; combine with mayo and crackers; beat in egg.
2. Shape into rolls, seal in aluminum foil.
3. Bake at 350°F for one hour.

4. Spiral Sliced Bone-in-Ham

Our water-cured hams are perfectly spiced and perfectly priced—so much better than the regular supermarket hams. Our butchers will even give you tips to ensure that your ham stays moist and juicy.

5. USDA Choice All-Natural Beef Rib Roast

Aromatic, succulent and just downright special. Sprouts butchers trim and tie the roast using a special technique we call the “Presidential Cut.” Our everyday price on the rib roast beats most other stores hands-down, even though we use USDA Choice all-natural beef while other stores use inferior grades; but for the holidays, we’ll have an especially great deal.

 

A.M. Acai & Superfood Smoothie 

The perfect way to start the day is a breakfast smoothie packed with the benefits of acai berries and superfood supplements. Did you know acai berries are chock-full of powerful antioxidants that fight free radicals and boost skin health? Acai berries also have a high-fiber content, which may aid in weight loss. Combine that with a superfood supplement bursting with vitamins A and C, fiber, protein, omegas and fatty acids and you’ve got the makings of a successful morning meal replacement!

Try This! – Blend together 1/2 cup frozen acai berries, 1/2 cup fresh blueberries, 1/2 vanilla Greek yogurt and 1 serving powdered superfood supplement. Add milk or dairy alternative and ice to achieve desired consistency.

---

Matcha Pre-Workout Power Smoothie

Before your next workout try a smoothie enhanced with energizing and metabolism-boosting matcha. Matcha, a green tea powder, is rich in antioxidants, amino acids and vitamin C. It may also help lower cholesterol and naturally detoxify the body.

Try This! – Prepare 1 teaspoon matcha powder with 1/4 cup hot water. Blend together with 1 avocado, 1/2 cup frozen berries and one serving vanilla whey protein. Add milk or dairy alternative and ice to achieve desired consistency.

---

Maca & Supergreen Smoothie

Mood-boosting, brain-boosting, fatigue-combating—is there anything maca can’t do? Maca, a root grown in Peru that is similar to a radish, can increase strength, energy and stamina. Besides the powder form used to boost your smoothies, you can also find energy-boosting maca in capsule form at Sprouts. The good news is, this superfood will serve as a complement to your diet no matter how you choose to take it!

Try This! – Blend together 1 sliced kiwi, 1 banana, 1 cup spinach leaves, 3 teaspoons maca and 2 teaspoons honey. Add coconut water and ice to achieve desired consistency.

---

Sweet as Honey Help & Mango Smoothie 

A complete protein, meaning it contains all nine essential amino acids, hemp packs a significant source of protein! It’s also chock-full of vitamin E, iron, magnesium and omegas. Perfect for those of us on the go, hemp delivers a continuous source of energy.

Try This! – Blend together 1/2 cup frozen mango, 1 banana, 1/2 cup vanilla Greek yogurt, 2 teaspoons honey and 1–2 servings of hemp (protein powder or seeds). Add coconut water and ice to achieve desired consistency.

Remember to check with your physician before trying a new diet or supplement regimen.

The beginning of the year is a great time to jumpstart healthy habits. This year, commit to adding more fruits and vegetables to your diet with these delicious and nutritious smoothie recipes.

Sprouts partnered with four registered dietitians to create smoothie recipes that include superfood boosts for your mind and body. Try one of them today!

Tropical Turmeric Smoothie Bowl

Recipe By: Emily Weeks, RDN, LD

Indulge in the taste of the tropics any time of the year with this tropical smoothie bowl! The addition of turmeric adds anti-inflammatory power, while the fruit and toppings provide plenty of fiber, vitamins, minerals and antioxidants!

Ingredients:

• 1 cup Sprouts Orange Juice
• 1 cup Sprouts Frozen Pineapple
• 1 cup Frozen mango
• 1/2 Banana
• 1 spoonful of Chia
• Dash of Sprouts Turmeric (to your taste). Start with 1/8 tsp.
• Sliced strawberries
• Sliced kiwis
• Chopped almonds
• Sprouts Shredded Coconut

Instructions:

1. Add all ingredients to a blender in the order listed.
2. Blend until smooth and creamy. You may have to add a splash of orange juice if the mixture gets too thick.
3. Top with sliced fruit, nuts and shredded coconut.

---

Strawberry Banana Cacao-Nut Smoothie (aka: Beet the Bloat)

Recipe By: Suzanne Farrell, RD, of Cherry Creek Nutrition

How can you help to beat the holiday bloat? Fill your diet with potassium, probiotics, magnesium and fiber—which are all in this smoothie.

Ingredients:

• 1 cup Sprouts Brand Frozen Strawberries
• 1/2 Frozen banana
• 1/2 cup Kefir
• 1/4 beets, chopped or shredded
• 1 cup Sprouts Brand Coconut Water
• 2 tsp. cacao

Instructions:

1. Add all ingredients in a blender.
2. Blend until smooth and creamy.
3. Enjoy!

---

Healthy Peanut Butter Chocolate Smoothie

Recipe By: Katie Morford, MS, RD

Here’s proof that healthy and tasty go hand-in-hand. Feel free to add more spinach, as desired, or try it with baby kale instead. Enjoy it all to yourself as a light meal for about 300 calories. Or divide it into two glasses to share as a wholesome snack that comes in at just 150 calories a serving.

Ingredients:

• 1 cup Sprouts Milk (cow’s milk or plant-based milk)
• 2 Tbsp. Peanut-butter powder
• 1 Tbsp. Sprouts Organic Unsweetened Cocoa Powder
• 2 tsp. Sprouts Organic Honey
• 1 sm. Frozen banana, sliced
• 1 tsp. Sprouts Vanilla Extract
• 1/2 cup Loosely packed baby spinach
• 3 Ice cubes

Instructions:

1. Add all of the ingredients in a blender.
2. Blend until frothy and smooth with no obvious flecks of spinach.
3. Serve immediately.

---

Blueberry Breakfast Smoothie

Recipe By: Marisa Moore, RDN

Ingredients:

• 1/4 cup Rolled oats
• 1/2 cup Plain, vanilla, or honey kefir
• 1 cup Sprouts Frozen Blueberries
• 2 Tbsp. Sprouts Shelled Hemp Seeds
• 1/4 tsp. Sprouts Cinnamon
• Optional Add-Ins: 1/2 tsp. Sprouts Pure Maple Syrup, splash of Sprouts Vanilla Extract, vanilla protein powder

Instructions

1. Add the oats and kefir to a high-powered blender.
2. Let sit 5 minutes (or refrigerate overnight).
3. Add remaining ingredients.
4. Blend until smooth. Enjoy.

 

Eating healthy during the holidays—or any other time of year—does not have to be a daunting task. And contrary to popular belief, you don’t have to sacrifice flavor for calories! A little tweak here and a little addition there can add up helping to reduce calories and fat, while increasing vitamins, minerals and fiber—all leading to an overall healthier diet during the holidays.

Save Calories by Substituting Applesauce for Butter

Applesauce is a healthy replacement for butter in baking; however, a 1:1 substitution ratio is almost never correct.  Butter is a lipid whereas applesauce contains pectin, a soluble fiber that can turn your recipe into a jelly-like consistency. Additionally, you may need to reduce the amount of sugar elsewhere in the recipe because applesauce contains natural sugars—even the unsweetened type—that may offset the taste.

Experiment first by slowly increasing your substitution. Start with a ratio of 1/2 butter, 1/2 applesauce, or maybe 1/4 butter and 3/4 applesauce. By substituting at least 1/2 cup applesauce for 1/2 cup butter you’ll save more than 750 calories.

Increase Fiber by Adding Fruits and Nuts

Give your cookies, muffins and other treats a fiber boost by adding nuts, seeds or dried fruits. Mixing these wholesome foods into the batter, or adding them as a topping for desserts helps increase fiber and may decrease refined sugars since you are using less sugar—anywhere from 1/4 to 1/2 cup, depending on the recipe.

Adding one cup of chopped walnuts increases fiber by 7.8 grams, a cup of raisins by 6.1 grams and one cup dried cherries by 10 grams. Toss in 1/4 cup of flax seeds and you’ve just added 11.5 grams of fiber to your savory dessert.

Improve Nutrition by Adding a Flavorful Twist

Bananas, berries or other fruit purées can improve both nutritional value and flavor in any classic dessert. Give cookies a nutritional boost by adding mashed bananas. A raspberry purée will give muffins and cupcakes an additional antioxidant boost. Purées are excellent fat substitutes, and can be used to replace butter or oil in baked goods.

You can add two to four tablespoons of purée to most baking recipes without altering them. In addition, by substituting about half a cup of fruit purée for every cup of fat, you can reduce your recipe by at least 1,700 calories!

Enhance the Flavor by Roasting Nuts

Nuts are nutritious but the calories can add up. A roasted nut has more intense flavors than an unroasted nut, so you can use less and still get a great nutty taste. Roast nuts just before using to retain their fresh taste. In a shallow baking pan, place nuts in a single layer and toast in a 350°F oven for 5–10 minutes, stirring them occasionally.

By replacing one cup of slivered almonds with one-half cup toasted slivered almonds, you can reduce your recipe by 266 calories. Now that’s a savings you can go nuts over!

 

Pack your picnic basket and head outdoors! Our friends and bloggers, Emily and Barbara, created a few fresh and healthy summer recipes for you to try.

Antipasto Skewers with Balsamic Drizzle

This is a delicious and easy appetizer that is sure to be a hit at any gathering. Perfect for any summertime party!

Ingredients:

• Uncured Genoa Salami
• Mix of marinated olives (pick your favorites—blue cheese, garlic, or red-pepper stuffed work too)
• Cherry tomatoes
• Artichoke hearts
• Marinated mozzarella
• Cheese tortellini
• 4 Tbsp. Sprouts Fat-Free Zesty Italian Dressing & Marinade
• 1 bottle Balsamic vinegar
• Skewers

Skewer Instructions:

1. Cook the tortellini according to the instructions on the package.
2. Toss the cooked tortellini with Sprouts Fat-Free Zesty Italian Dressing & Marinade for extra flavor.
3. Assemble your skewers in whatever order you prefer, alternating ingredients. We recommend starting with something sturdy, like a cherry tomato, to create a firm base for the skewer.

Balsamic Reduction Instructions:

1. Pour the balsamic vinegar into a nonstick saucepan set over medium-high heat.
2. Bring the balsamic vinegar to a boil. Warning: the vinegar smell will be strong!
3. After it comes to a boil, reduce the heat to medium-low and stir occasionally while the balsamic vinegar simmers.
4. Continue to cook the vinegar until it has reduced by at least half—you want it to have the consistency of syrup.
5. Remove the pan from the heat and allow the vinegar to cool before using.
6. Drizzle the reduction over the skewers.

---

Nectarine, Feta and Basil Salad

This is a bright and light summertime salad. It is the perfect accompaniment to any picnic or summer barbecue.

Ingredients:

• 4 Nectarines (or more if desired, peaches would also work well in this dish)
• 1 pkg. Of your favorite feta
• 2 bunches Basil—Sprouts Basil is some of the best we’ve seen and smelled!

Instructions:

1. Rinse the nectarines and cut them into bite-sized pieces.
2. Rinse the basil and chiffonade it into thin strips.
3. Place the cut nectarines and basil into a bowl.
4. Crumble the feta and sprinkle it over the nectarine and basil mixture.

---

Quinoa Caprese Salad

This healthy and easy Quinoa Caprese Salad makes the perfect side dish for any summertime meal. It is also great served chilled the following day!

Ingredients:

• 1 cup of Quinoa
• 1 clove Garlic
• 1/4 cup Avocado oil
• 1 pkg. Mini mozzarella balls
• 1 1/2 cups Cherry tomatoes, rinsed and halved
• 1/2 cup Basil leaves, rinsed and sliced into bite-size pieces
• 1/2 cup Sprouts Balsamic Vinaigrette
• Salt and pepper, to taste

Instructions:

1. In a saucepan, sauté a chopped clove of garlic in avocado oil on low-medium heat for 1–2 minutes.
2. Next, pour quinoa into the saucepan and toast for a minute. Stir to combine.
3. Cook quinoa according to package instructions; set aside.
4. In a large bowl, mix the mini mozzarella balls, cherry tomatoes and basil. Add salt and pepper to taste.
5. Add the cooked quinoa to the large bowl and stir to combine with the mozzarella, tomato and basil mixture.
6. Stir in the Sprouts Balsamic Vinaigrette and season with salt and pepper to taste, if needed.

---

Rustic Tuna Salad Sandwich with Herbed Goat Cheese and Olive Tapenade

This rustic tuna-salad sandwich is bursting with bold, tangy flavors and is a crowd-pleaser!

Ingredients:

• 1 Tbsp. Dijon mustard
• 1 tsp. Organic honey
• 1/3 cup Avocado oil
• Zest and juice of 1 lemon
• Salt and pepper, to taste
• 1/2 cup Olive tapenade
• 1/4 cup Parsley
• 1/4 cup Dill
• 1/4 cup Sprouts Balsamic Vinaigrette
• 1 pkg. of Herbed goat cheese
• 1 12-oz. can Tuna fillets in spring water, drained and flaked
• 1 12-oz. can Tuna fillets with oregano and olive oil, partially drained and flaked
• 1 14-oz. can Sprouts Organic Garbanzo Beans, drained and rinsed
• 1 pt. Cherry tomatoes, halved
• 1 loaf of Sprouts Italian Craft Bread (Country White Bâtard)

Instructions:

1. Make the dressing: Whisk the Dijon mustard, honey, lemon zest and lemon juice in a medium bowl. Slowly whisk in the avocado oil until well blended. Whisk in the dill, parsley, 1/2 teaspoon salt, and pepper to taste.
2. Toss the tuna, chickpeas, 1/4 cup olive tapenade and tomatoes in the dressing in the same medium bowl. Next, add in the Sprouts Balsamic Vinaigrette. Taste and season according to your preference.
3. Cut the Italian loaf in half and toast in the oven at 400°F for 5 minutes on each side to give the bread extra crunch. Remove the bread from the oven and spread 1/4 cup olive tapenade on one half of the loaf and the herbed goat cheese on the other.
4. Scoop the tuna salad mixture onto the loaf half with the olive tapenade on it. Top with the half of bread slathered in goat cheese. Cut the massive sandwich into six smaller sandwiches.

---

Mango Moscato Berry Spritzer

This is a refreshing, tropical and light white-wine spritzer recipe that will delight your taste buds with island flavors. Perfect for any summertime party!

Ingredients:

• 3/4 can of Passion Fruit La Croix
• 1 bottle of Santero Moscato & Mango (or a similar Moscato of your choosing)
• 1/2 cup Organic blueberries
• 1/2 cup Organic blackberries

Tip: Save a few of the blackberries and blueberries for garnish

Instructions:

1. Pour the Moscato and Passion Fruit La Croix into a pitcher with ice cubes and stir gently.
2. Add the blueberries and blackberries to the pitcher and muddle with a large spoon.
3. Fill each cup with the Spritzer and muddled berry mixture.
4. Add a few blackberries and blueberries to each glass for garnish.

---

Meet Emily & Barbara

Fortuitous Foodies

Welcome to Fortuitous Foodies! We started this blog as a way to share all of our culinary creations, restaurant reviews and travel experiences with the world. We believe that food and travel is something that should be savored and shared!