What is a low-FODMAP diet?

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What is a low-FODMAP diet? Veggies in basket
Broccoli, artichokes and asparagus contain the short-chain carbohydrate oligosaccharide—a potential cause of digestive disorders for some people.

What does FODMAP mean?

It’s okay if FODMAP sounds like an unusual made-up word to you—it is. An acronym, FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. What do all those fermentable substances have in common? They’re all short-chain carbohydrates. Found in many common foods, FODMAPS can be a problem for some people because they are not well-absorbed by their small intestine. When a person, who has this intolerance, eats a food high in FODMAPs, the food that was poorly absorbed in the small intestine travels into the large intestine where it becomes an extra food source for the gut bacteria there. For some people, these short-chain FODMAP carbs can cause digestive disorders.

A Low-FODMAP Diet

A low-FODMAP diet is often recommended by a health professional who recognizes their patient may be experiencing symptoms caused by eating these FODMAPs. On a low-FODMAP diet, you avoid those foods that contain the fermentable carbohydrates. To make it easy, we’ll break it down by letters! The O in FODMAP refers to oligosaccharides which can be found in high amounts in the following foods:
  • Artichokes
  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Dried fruit
  • Garlic
  • Onion
  • Inulin
  • Lentils
  • Beans
  • Soy beans
  • Split peas
  • Cashews
  • Pistachios
  • Barley
  • Rye
  • Wheat
  The D in FODMAP refers to disaccharides, or lactose, which can be found in high amounts in the following foods:
  • Milk (cow, goat and sheep)
  • Buttermilk
  • Custard
  • Ice cream
  • Yogurt
  • Evaporated milk
  • Milk powder
  The M in FODMAP refers to monosaccharides which can be found in high amounts in the following foods:
  • Apples
  • Figs
  • Peaches
  • Pears
  • Watermelon
  The P in FODMAP refers to polyols which can be found in in high amounts in the following foods:
  • Apples
  • Apricots
  • Cherries
  • Nectarines
  • Pears
  • Peaches
  • Prunes
  • Watermelon
  • Avocado
  • Cauliflower
  • Mushrooms
  • Snow peas
  • Sorbitol
  • Mannitol
  • Xylitol
  • Isomalt
  • High-fructose corn syrup

Low-FODMAP vs. Gluten-Free

At first glance, it may seem like a low-FODMAP diet is similar to a gluten-free diet because they both avoid wheat, barley and rye. Gluten is the protein present in those three grains which is why they’re avoided on a gluten-free diet. Wheat, barley and rye also contain fructans, a source of the oligosaccharides carbs that are to be avoided in a low-FODMAP diet.

DIY Holiday Gift Guides

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Need a thoughtful and creative holiday gift? Look no further than these DIY gift baskets that your friends and family will love! It can be hard to pick out the perfect gift during the holiday rush. A gift basket made by you is a thoughtful, practical and personalized gift that any friend or family member will cherish. Follow this gift guide for easy, DIY bundle ideas created by our friends at A Baker’s House, Fit Foodie Le, Jason Sani, One Lovely Life, and Zen & Spice!

Cozy Winter Cocoa Bundle by A Baker’s House

Give the gift of chocolate! They’ll spend cold winter nights sipping on sweet hot cocoa and enjoying their favorite chocolate treats.

Supplies:

  • Sprouts Dark Chocolate Marshmallows
  • Sprouts Rich Chocolate Truffles
  • Sprouts Candy Cane Marshmallows
  • Sprouts Organic Hazelnut Spread
  • Sprouts Chocolate Wafers
  • Chocolate Bars
  • Sprouts Soy Holiday Candle (in-store only)
  • Dandee Mini Marshmallows
  • Sprouts Iced Gingerbread Cookies
  • Sprouts Chocolate Wafers
  • Sprouts Classic Holiday Sugar Cookies
  • Sprouts Organic Cocoa Powder
  • Chocolate covered pretzels from the Bulk Department
  • Chocolate maltballs from the Bulk Department
  • Plaid blanket wrap
  • Mugs
  • Basket
DIY Cozy Cocoa Gift Bundle Collection

Fitness Fanatic Bundle by Fit Foodie Le

Keep your fitness-loving friends on track with a bundle full of wholesome snacks and healthy treats.

Supplies:

  • Sprouts Himalayan Sea Salt Popcorn
  • Seven Sundays Gluten-free Muesli
  • Protein Shaker Bottle (in-store only)
  • Manitoba Harvest Shelled Hemp Hearts
  • Quest Nutrition Protein Chips
  • Country Life Vegan D3 Spray
  • Country Life B-Complex Powder
  • Sprouts Bath Bombs
  • Sprouts Coconut Water
  • Variety of apples
  • Justin’s Classic Almond Butter
  • Super Antioxidant Trail Mix, from the Bulk Department, stored in a resealable jar
  • Sprouts Fizzy Vitamin C Drink Mix
  • Veggie Go’s Sweet Potato Apple Fruit Strips
  • Variety of Larabars
  • Basket
DIY Fitness Lover Gift Bundle Collection

Handsome Holiday Bundle by Jason Sani

Sometimes, it’s hard to shop for that special man in your life. This present falls just under $100 and is filled with necessities he’ll be using all year.

Ingredients:

  • Kal Stevia
  • Lakanto Monk Fruit Sweetener
  • EO Deodorant Spray
  • Nutrasumma Growth Hormone Balance
  • Emerald Men’s Multivitamin
  • Gaiam Strength and Flexibility Bands (in-store only)
  • Four Sigmatic Mushroom Coffee
  • Four Sigmatic Reishi Mushroom Elixir
  • RX Bars
  • Bulletproof Collagen Protein Bars
  • No Cow Chunky Peanut Butter bar
  • Sprouts Vegan Protein Powder
  • Candle of your choice (in-store only)
  • Basket
DIY Gift Bundle For Men Collection

Holiday Host Bundle by One Lovely Life

What do you give someone who always seems to give you their all? Emily from One Lovely Life makes sure she gifts something that makes holiday hosting and entertaining even easier!

Supplies:

  • Assortment of chocolate bars
  • Assortment of holiday teas
  • Vineyard Naturals Wassail Candle (in-store only)
  • Sillycow Farms Hot Chocolate Mix
  • Mrs. Meyer’s Hand Soap
  • Pistachios, from the Bulk Department, place in a bag
  • Ribbon, to tie around bags and bottles
  • Basket
DIY Holiday Host Gift Bundle Collection

New Mom Pampering Kit by Root + Revel

From balm for baby to bubble bath for both, this gift has everything a new mom will need to care for her new bundle of joy—and herself!

Supplies:

  • Traditional Medicinals Pre & Post Natal herbal products
  • Mineral Fusion make-up
  • Boiron Camilia
  • Boiron Cocyntal
  • Thayers Witch Hazel Toner
  • Alba Bonatinca Hawaiian Detox Wipes
  • Sprouts Epsom Salts
  • Variety of bath bombs
  • Everyone Bubble Bath
  • Candles (in-store only)
  • Variety of face masks
  • Variety of essential oils
  • Wire basket
DIY New Mom Gift Bundle Collection

Pet Lover Bundle by Zen & Spice

Fido deserves some holiday cheer too! Gift pups treats they’ll be begging for.

Supplies:

  • Sprouts Jerky Sticks
  • Sprouts Grain-Free Fries
  • Sprouts Grain-Free Mini Bites
  • Doggy Delirious Natural Dog Treats
  • I and Love and You Raw Dog Food
  • I and Love and You Bully Stix
  • Variety of dog bones and sticks
  • Basket
  • Stocking
DIY Dog Lover Gift Bundle Collection

The Importance of Sleep

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Alarm clock on a bed standLike eating, drinking and breathing, sleeping is a basic human need. When put in those terms, the importance of sleep takes on new meaning, becoming part of the foundation of good health. After all, most of us assume missing some shut eye is no big deal. From time to time, that may true, but ongoing poor sleep can take its toll on your health.

Good vs. Bad: How Sleep Affects Health

Sleeping provides your body an opportunity to restore balance to many of its systems. For example, your body works to repair your heart and blood vessels while you sleep. That’s why chronic sleep deficiency can be linked to stroke, high blood pressure and heart disease.

Sleep also helps to maintain balance of the hormone insulin and the hormones that regulate appetite. Missing out on dreamtime can affect your body’s ability to maintain healthy blood sugar levels, which is why it’s linked to an increased risk for diabetes. Likewise, those not getting enough sleep may struggle with their appetite and put on weight.

Good sleep also helps to maximize problem-solving skills and enhance memory. That’s because while you sleep, your brain is forming new neural pathways to help you learn and remember information. The opposite is true if you’re not getting enough quality sleep. You may have trouble remembering things, problem solving or controlling your emotions.

Here are some tips for getting a good night’s sleep:

  • Avoid caffeine late in the day
  • Maintain a regular sleep schedule
  • Create a daily exercise regime
  • Start winding down an hour before bed
  • Strive for an ideal sleep environment: dark (try a blackout shade) and cool (ideal is 65°—though your ideal may differ)
  • Routine! Try a hot shower or bath before bed (discover the reason this works in our article The Science of Serenity)
Sometimes, even with good sleep habits, you might need help getting better sleep. Check out our article Getting a Good Night’s Sleep where you’ll learn about valerian root, essential oils and other supplements to help you sleep.

Getting a Good Night’s Sleep

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Getting a Good Night's Sleep with natural remediesSleep is as important to our health as eating, drinking and breathing (check out The Importance of Sleep to find out more). So, when you’re having trouble getting enough, you might turn to a supplement for help. Here are some of the herbs you’ll want to look for in your natural sleep aid.

Valerian Root

Valerian, or Valeriana officinalis, is a tall, flowering grassland plant. It’s been used for its mild sedative effect since the time of ancient Greece and Rome. Because of its ability to help you fall asleep more quickly and sleep better once you’re there, you’ll find valerian root in many sleep supplements.

GABA

Gamma-aminobutyric acid is a neurotransmitter that’s naturally produced in the brain. Its job is to reduce the activity of neurons in the brain and central nervous system. The effects of GABA include increased relaxation, a calming and balancing effect on mood, as well as reduce stress. So, for those of us with an overactive bedtime brain, GABA quiets our minds for better rest.

5-HTP

An amino acid, 5-HTP stands for 5-Hydroxytryptophan. Like GABA, 5-HTP is something that your body makes naturally. It’s used in the production of serotonin which is also a precursor to melatonin. Imbalances in both melatonin and serotonin are linked to sleep disorders.

Melatonin

A hormone produced mainly in the pineal gland, melatonin is an important player in the regulation of your sleep-wake cycle. Usually, your body makes more melatonin at night and levels drop off when you wake. This is why some sleep formulas will have small amounts of Melatonin to support a restful night’s sleep.

Try these supplements for a better night’s sleep:

  • Sleep Rejuvenation™ from Source Naturals
  • Rescue Plus Sleep Gummy with Melatonin from Nelson Bach
  • Tranquil Sleep from Natural Factors
  • Sleep from Youtheory
  • Deep Sleep® from Herbs, etc.

Essential Oils for Sleep

Aromatherapy is a type of alternative medicine that relies on your powerful sense of smell. When inhaled, essential oils stimulate the olfactory senses and also interact with the respiratory system and brain, especially that part of the brain called the limbic system. Certain essential oils help to promote rest and relaxation, making them a great addition to your good-night’s-rest tool kit.
  • Sleep by Everyone Essential Oils
  • Peaceful Sleep from Now® Essential Oils
  • Pillow Potion by Aura Cacia

Homeopathics for Sleep

Homeopathy is based on the concept that “like cures like” and that your body is designed to cure itself. Homeopathic remedies are designed to help stimulate that healing process. Here are some products specifically formulated to help you get a better night’s sleep:
  • Quietude® from Boiron
  • Sleepology® from Genexa
  • Calms Forté and Sleep, both from Hyland’s
  • Moon Drops from Historical Remedies

Your Paleo Recipe Resource

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The basics of the Paleo diet are pretty simple, but having some tried-and-true recipes in your back pocket help ensure your success at staying on track with your healthy choices. We’ve gathered some of our faves that are sure to become some of yours!
Breakfast ham and egg cups

Breakfast

Always a plus, both of these breakfasts can be made ahead. The Ham-n-Egg cups are an easy traditional take on breakfast. The chia pudding is packed with nutrients, plus the MCT oil will help keep you going! Ham-n-Egg Cups Paleo Chia Seed Pudding with MCT Oil
one pot meals broccoli soup

One-Pot Meals

Nourishing comfort food, soup and chili recipes make mealtime so easy. These are Paleo-perfect and hearty enough to be a meal on their own. Thai Beef and Broccoli Soup Paleo Pumpkin Chili with Turkey
Sides of mashed potatoes

Sides

Pair one of these sides with your meat of choice and salad, and you’ll have dinner on the table in no time. Bonus: the cauliflower potato salad is a great choice for your next potluck. Parsnip and Turnip Mash Easy Cauliflower Potato Salad Green Beans Wrapped in Bacon over Pears
Dinner Chicken with Carrots

Dinner

Paired with greens of your choice, these three recipes make for easy weeknight dinners. The salmon cakes can be made ahead and reheated making them a good choice for planned-overs. Leftover steak could be added to a dinner-sized salad tomorrow. Endless, easy possibilities! Oven Roasted Chicken Jalapeño Grilled New York Steak Paleo Salmon Cakes

12 Days of Holiday Treats

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Get inspired and gift tasty treats everyone will love this season!

Chocolate Covered Crackers with Holiday Toppings

Gluten-Free Christmas Cracker Candy

A deliciously addictive holiday treat made with chocolate covered crackers and a variety of festive toppings.
Recipe provided by Mary Ellen at MilkandHoneyNutrition.com
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Keto Almond Cookies

Keto Almond Cookies

Perfectly spiced cookies with cloves, cinnamon, ginger and cardamom. These are perfect for gifts, parties or simply enjoyed as an afternoon treat.
Recipe provided by Shashi at SavorySpin.com
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Snickerdoodle Cookie Bars with Eggnog Buttercream

A cookie lovers dream! This classic snickerdoodle cookie bar is layered with cinnamon and eggnog buttercream frosting.

Recipe provided by Meghan at CakeNKnife.com
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Chocolate Caramel Turtles

Keto Chocolate Caramel Turtles

Grab a handful of these Keto-friendly treats layered with low-carb chocolate and homemade caramel. Recipe provided by Lauren at BonAppeteach.com
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Coconut Covered Rum Date Balls on Holiday decor

Paleo Rum Balls

Paleo and gluten-free, these holiday rum balls are a healthy way to enjoy this holiday classic.
Recipe provided by Cheryl at PooksPantry.com
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Tahini Thumbprint Cookies

Vegan Tahini Thumbprint Cookies

Vegan treats are easy with these thumbprint cookies filled with pear-ginger jam and decorated with a dried piece of ginger.
Recipe provided by Haley at BrewingHappiness.com
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Mint Chocolate Chip Cookies on Green Plaid

Vegan Peppermint Chocolate Chip Cookies

Enjoy chocolate and peppermint together in these tasty vegan cookies.
Recipe provided by Toni at PlantBasedOnABudget.com
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Chocolate Covered Peanut Butter Balls

Keto Buckeyes

You can’t go wrong with peanut butter dipped in chocolate. Perfect for anyone who is keto, gluten-free, or vegetarian.
Recipe provided by Cheryl at 40Aprons.com
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Peppermint Marshmallow Rice Treats

Peppermint Pattie Rice Treats

This organic holiday treat only takes 15 minutes. Perfect to whip-up before any holiday gathering.
Recipe provided by Kate at RootandRevel.com
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Peppermint Chocolate Cookies on Red Napkin

Peppermint Almond Shortbread Cookies

Buttery shortbread cookies with crunchy peppermint and almonds dipped in chocolate. What more do you need in a dessert?
Recipe provided by Andrea at BeautifulEatsandThings.com
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Peppermint Sandwich Cookies in Holiday tin

Paleo Peppermint Sandwich Cookies

Create your new favorite holiday treat. Chocolate sandwich cookies are filled with a naturally-colored peppermint frosting.
Recipe provided by Kaylee at LemonsandBasil.com
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Paleo Molasses Cookies on Holiday Plate

Paleo Molasses Cookies

Gluten-free, dairy-free, and grain-free, these spiced cookies are perfect for anyone!
Recipe provided by Caroline at OliveYouWhole.com
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Gift Giving Made Easy

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Holiday Cookie Mix in a JarShop Gifts in Bulk this Holiday!

Get ready for the holidays with these quick and easy gifts-in-a-jar. These are perfect to give to friends, neighbors, party hosts, co-workers or anyone who needs a little cheer. All of these items can be found in our bulk or produce department, making it easy to grab as much or as little as you need! TIP: Add a notecard with instructions for each jar so your recipients know exactly what to do.

Chocolate Almond Cookies

Jar Prep Time: 5 minutes, Total Time for Cookies: 20 minutes, Serves: 12

JAR INGREDIENTS:

  • 1 1/2 cup All-purpose flour
  • 1/2 tsp. Baking soda
  • 1/4 tsp. Salt
  • 1/2 cup White sugar
  • 1/4 cup Light brown sugar
  • 1/4 cup Slivered almonds
  • 1 cup Chocolate chunks

    • ADD FOR BAKING:

    • 1/2 cup Unsalted butter, softened
    • 1 large egg
    • 1 tsp. Vanilla extract

    FOR GIFT JAR:

  • Combine flour, baking soda and salt in the bottom of the mason jar. .
  • Top with the white sugar, followed by the brown sugar.
  • Add in the chocolate chunks, then the almonds. Seal the mason jar.
  • Decorate with holiday ribbon.

    • FOR BAKING:

  • Preheat oven to 350F.
  • Beat butter, egg and vanilla extract in a large mixing bowl until combined.
  • Add in the gift jar mix and stir well.
  • Drop tablespoon-sized cookie dough balls onto a parment lined baking sheet.
  • Bake for 10-12 minutes or until edges are golden brown.
  • Transfer to a wire rack and allow to cool.


    • Cinnamon Apples and Citrus Simmering PotHoliday Spiced Simmer Pot

    Simmer pots will wow everyone on your list! They’re a great alternative to candles and fill your home with the scents of the season while using fresh, natural ingredients. Just add water and your favorite holiday citrus!

    JAR INGREDIENTS:

  • 5 whole Cinnamon sticks
  • 1 Tbsp. Nutmeg, ground
  • 1 Tbsp. Cardamom pods
  • 3 Star anise
  • 3 Dried Orange peels
  • 3 Dried ginger slices

    • FOR GIFT JAR:

  • Layer dry ingredients in a tall Mason jar in order: nutmeg, cardamom pods, star anise, cinnamon sticks, orange peels and ginger slices.
  • Seal the jar and decorate as desired.

    • TO USE:

    1. In a large simmer pot, add 5 cups of water.
    2. Bring to a boil, then add in the jar ingredients.
    3. Optional: Add in fresh apples or navel oranges.
    4. Reduce heat to low and simmer until water is evaporated or continue adding water for extra time.
     

    Cinnamon-sugar Roasted Almonds in Holiday JarCinnamon Sugar Roasted Almonds

    Give the gift of cinnamon, spice and everything nice with these homeade roasted almonds. They will make your home smell amazing and make a tasty gift for anyone on your list.

    Total time: 60 minutes. Makes four gift jars.

    INGREDIENTS:

    • 1 Egg white
    • 1/2 cup White sugar
    • 4 cups Whole, raw almonds
    • 1/2 Tbsp. Cinnamon, ground
    • 1/4 tsp. Salt
    • 1 tsp. Water

    DIRECTIONS:

    1. Preheat the oven to 300F.
    2. In a large bowl, beat the egg white and water to create a froth.
    3. Add in the almonds, sugar, cinnamon and salt. Stir to coat the almonds evenly.
    4. Lightly coat a baking sheet with non-stick spray and evenly spread the almonds on the pan.
    5. Bake for 50 minutes, stirring occasionally. Allow to cool.
    6. Scoop 1 cup of almonds into a decorated Mason jar.

    Shop Bulk Baking & Spices

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    Self-Care in the New Year

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    Getting a Good Night's Sleep with natural remediesThe New Year is full of big goals and new routines, but you can’t achieve great things if you aren’t taking care of your body and mind. Next time you’re feeling a bit stressed, take a step back and implement some of these self-care tips so you can be your best year-round!

    Physical Self-Care

    Physical self-care includes all the things that allow your body to function properly. From getting enough sleep to supplementing nutrient deficiencies with vitamins, these all can make a huge impact on your overall well-being. Make sure you’re staying active, fueling your body with proper fruits and veggies, and staying on top of your physical health.

    Meditation

    Once you have taken care of yourself physically, meditation becomes a great tool to quiet the mind and relax. Often times we have a long to-do list and don’t take the time we need to recharge. Meditation allows you to put the phone away, sit quietly with your thoughts and focus on the moment. Challenge yourself to spend 5 minutes a day with no distractions and focus on your thoughts and taking meaningful, deep breaths.

    Establish a Morning Routine

    Often times the mornings are chaotic with getting kids dressed and off to school, grabbing coffee and burnt toast and off to work we go! This results in a rush of cortisol to start the day which can leave you feeling sluggish and fatigued later on. Establishing a solid morning routine allows you to set the tone for the day and remain in control of your energy. Start with something as simple as making your bed, then add in a morning stretch or anything else that will help you have a more peaceful day.

    Start a Journal

    If you haven’t journaled before it can seem overwhelming to put all your thoughts onto paper, but have no fear! By allowing yourself to express and feel your emotions through writing, you won’t bottle up daily stressors that can lead to bigger issues down the road. Start by taking 20 minutes, in the morning or at night, to write anything that comes to mind! If it helps, start by writing about your day and let the pen do the rest. Don’t worry about spelling- just get it all out!

    Essential Oils

    Aromatherapy is a type of alternative medicine that relies on your powerful sense of smell. When inhaled, essential oils stimulate the olfactory senses and also interact with the respiratory system and brain, especially that part of the brain called the limbic system. Certain essential oils help to promote rest and relaxation, making them a great addition to your self-care tool kit. Get started with these great oils below:
    • Sleep by Everyone Essential Oils
    • Peaceful Sleep from Now® Essential Oils
    • Pillow Potion by Aura Cacia

    Pamper Yourself

    You deserve it! When life gets stressful, it’s important to take some time for yourself. A great way to do this is by taking a long bath with Epsom salt or a bath bomb, try a DIY Vanilla sugar Scrub, or indulge in your favorite treat like a glass of wine or chocolatey dessert. While these seem so simple, your body and mind will thank you.

    Shop Self-Care

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    Holiday Hosting

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    Holiday Recipes

    Tis the season to celebrate! Whether you’re planning a cozy get-together with close friends, hosting the family or going all out, Sprouts has you covered. Share some of these inspired appetizers at your next holiday gathering. And if you’re feeling pinched for time, make shopping easy and have it delivered!
    Cranberry brie pastry puff recipeCranberry Brie Pastry Puffs Merrily Lighter Spinach Dip Pear Crostini with Honey Hazelnut Goat Cheese
    Polenta fries recipeCrispy Polenta Fries with Roasted Garlic Aioli Turkey and Cranberry Sliders with Goat Cheese
    Samosa bites recipeSamosa Bites Maple Pecan Greek Yogurt Dip
    Holiday Meatballs with Cranberry AioliHoliday Meatballs with Cranberry Aioli Winter Kale Salad with Roasted Grapes, Persimmons and Goat Cheese

    Thanksgiving Recipes in a Hurry

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    https://www.facebook.com/SproutsFarmersMarket/videos/934716263385623/

    Thanksgiving Recipes in a Hurry

    Whether you’re surprised with extra Thanksgiving guests, or simply want to shorten your time in the kitchen to enjoy it with family, here are three quick and easy recipes that are so flavorful no-one would ever guess they came with shortcuts! Bowl of cranberry relish with spices and peppers

    Spicy Cranberry Relish

    Spicy Cranberry Relish is a great alternative to traditional cranberry sauce. Tart and citrusy, this cranberry dish packs heat from a combination of Fresno and jalapeño peppers as well as ginger and cayenne.

    Ingredients:

    Directions:

    1. In a medium saucepan on medium-high heat, add the sugar, lemon juice, orange juice, peppers, ginger, cayenne and water. Stir with a wooden spoon. Bring to a simmer to dissolve the sugar.
    2. Add the cranberries and bring to a boil. Reduce the heat to medium and continue cooking and stirring occasionally for approximately 10 minutes. The relish should be void of water and look thick and chunky.
    3. Let the relish cool and then serve. It can also be stored in the refrigerator for up to 2 weeks in an airtight container.

    French Onion and Chive Mashed Potatoes

    Make instant mashed potatoes special by adding flavors of French onion and chives. Then, top it with charred red onions for taste and visual appeal that will have your holiday guests going back for seconds.

    Ingredients:

    Bowl of French Onion Mashed Potatoes

    Directions:

    1. In a medium saucepan, bring the milk, water and butter to a boil. Alternatively, add the ingredients to a microwave-safe dish to heat until the butter is melted.
    2. Meanwhile, on high heat, char the red onions in a pan. Set aside.
    3. Add the mashed potato flakes and French onion dip mix to the milk mixture and stir. Once combined, fold in the chives.
    4. Serve the potatoes topped with the charred red onions and chopped parsley.
     

    Salted Caramel Pumpkin Macchiato

    Stay lively after your Thanksgiving feast with this Salted Caramel Pumpkin Macchiato. The espresso becomes a decadent treat with steamed milk infused with salted caramel and pumpkin spice.

    Ingredients:

    Directions:

    1. Create flavored milk by adding the milk, salted caramel syrup and pumpkin spice to a milk frother. Turn on to steam and infuse the milk.
    2. To a mug, add the vanilla syrup and top with the steamed milk. Include the froth.
    3. Slowly pour the espresso into the center of the mug. A thinner and more consistent stream creates a more defined layer between the espresso, steamed milk and froth.
    4. Garnish with a drizzle of salted caramel syrup, sprinkle of pumpkin spice and turbinado sugar.
    Mug of Pumpkin Spice Macchiato
    Joanna Meyer portrait

    About Joanna

    Joanna is a commercial food stylist based in Phoenix, Arizona. Her work and recipes have been seen around the world. When she is not styling for her favorite brands, she enjoys publishing recipes and sharing her love of everything food on her self-titled blog many remember as Baked by Joanna. Her other interests include spending time with her family and staying healthy and fit. Joanna Meyer logo