Top Five Paleo Substitutions
Healthy Fats
Vegetable and canola oils are out! Good-for-you traditional fats are in! It’s really easy to substitute fats with paleo cooking. Make sure to use quality, sustainably sourced fats so you get all of the health benefits.- Animal Fats – sustainably sourced and organic preferably
- Avocado Oil – great for higher-temp cooking, baking, salads, mayonnaise
- Coconut Oil – when heated, mixes well into soups, warm drinks, smoothies
- Extra Virgin Olive Oil – great for salads, best when not heated
- Ghee / Clarified Butter – lactose free, great for higher-temp cooking
- Grass-fed Butter – great for cooking and baking
- Palm Oil – sustainably sourced, great for higher-temp cooking
- Palm Oil Shortening – sustainably sourced, great for baking and frostings
Paleo Baking
Baked goods are usually one thing that people wonder about when it comes to the paleo lifestyle. While paleo baking does take a little bit of experimenting to find out what you like best, it’s absolutely doable! Everything from muffins, to cakes and tortillas can easily be converted using some grain-free substitutions.- Blanched Almond Flour – can usually be substituted 1:1 for refined white flour
- Cassava Flour – can usually be substituted 1:1 for refined white flour, however, it often needs a bit less flour or needs more liquid (like coconut milk) or more moisture (like pureed fruit or vegetables—applesauce, bananas, dates, pumpkin, squash)
- Coconut Flour – this flour absorbs a lot of liquid and usually requires a lot less flour and often more eggs
- Tapioca Flour or Starch – can be used in combination with other grain-free flours
- Baking Soda – use instead of baking powder
- Apple Cider Vinegar – a liquid leavening substitution
- Chia Seeds or Freshly Ground Chia Seed Meal – can be used in baking as an egg-free substitute
Non-Dairy Milks
Smoothies, soups, curries, casseroles, homemade ice cream and so much more would not be the same without a creamy addition. You can still enjoy all of your favorites without dairy! Coconut milk and cream is usually best used in recipes that need a higher fat content and a creamier texture. Nut and seed milks are usually best used in recipes that need liquid like smoothies or hot chocolate.- Almond Milk
- Cashew Milk
- Coconut Cream – great in curries and homemade ice cream
- Coconut Milk – great for creamier recipes that need the fat content
- Hemp Milk
- Macadamia Milk
Natural Sweeteners
Skip the agave and refined white and brown sugar and reach for the natural sweeteners!- Coconut Sugar – great lower-glycemic granulated sugar, darker in flavor
- Date Sugar – great granulated sugar, mild in flavor
- Maple Sugar – great granulated sugar, mild in flavor
- Maple Syrup – great liquid sweetener with more moisture content, quality is important
- Medjool Dates – pitted and soaked, a great addition for natural sweetening, add to smoothies, ice cream or baked goods
- Raw Honey or Quality Honey – great sweetener with more moisture content
Skip the Rice
Grains are out when you’re eating Paleo, but that doesn’t mean you have to miss out on a side of “rice!” Vegetables like cauliflower are most commonly used for a great substitution, but broccoli and carrots can be used too.- Frozen Riced Broccoli
- Frozen Riced Cauliflower
- Riced Broccoli
- Riced Carrots
- Riced Cauliflower
The only question left now is which Paleo substitution will you try first?
Emily Sunwell-Vidarri is the blogger behind RecipesToNourish.com
On-the-Go Paleo
Snackables
Weekends are a great time to prep snacks for the week. Make these super-simple, two-ingredient (Yes—just two!) Apple Chips to pair with the raw nuts and seeds you’ve gathered at our bulk aisle. Voilà! You’ve got custom-made trail mix for the week.Apple Chips
Spicy Sweet Potato Hummus
Dippable veggie snack options are practically endless on a paleo diet. While you’re baking the Apple Chips, cut up your favorite veggies for snacking. Then make this paleo-friendly Spicy Sweet Potato Hummus. Portioned into small, resealable containers and paired with your fresh-cut veggies, you’ve got snacks at the ready!Well in Hand
Heading to the gym and need a bite? Picking up the little ones from school and they’re famished? This tasty make-ahead breakfast might just become your new favorite grab-n-go snack as well! You can make it at the top of the week and store them refrigerated in an air-tight container for a delicious, nutritious protein-packed paleo pick-me-up anytime during the week. Breakfast: It’s not just for well, breakfast anymore.
Ham-n-Egg Cups
Carrot Cake Balls
Paleo cake to go? Yes please! These little bite-sized nuggets of yumminess are packed with pecans and carrots. Loaded with 19 vitamins and minerals, not to mention fiber and antioxidants, pecans are the powerhouse behind these Carrot Cake Balls. Let’s not forget the carrots that hold their own in the vitamin-rich arena. A hint of sweet and spice make them irresistible!
You can find more paleo recipes on our website.
DIY Citrus Bird Feeder
Citrus Bird Seed Feeder:
- Citrus, like a large navel orange, halved with flesh scooped out
- String, like twine
- Toothpicks
- DIY bird seed (see step 6 for recipe)
Instructions:
- Cut two pieces of string, each about 12-inches long.
- Tie a knot at the end of each piece of
- Using a toothpick, weave one piece of string through the citrus (from the inside out) until you reach the knot, trimming any excess string.
- Take the loose end of the string you just threaded through the citrus and, directly across from the first hole, weave string through from the outside, knotting it on the inside.
- Repeat steps with second string.
- In a small bowl, mix together dried fruit, nuts and seeds.
- Hang citrus in a tree and fill with bird seed.
Video Description: Simple Shortcuts–DIY Citrus Bird Feeder
Homemade Natural Cleaning Products
Get your home squeaky-clean with all natural homemade cleaners! Not only will your home look amazing,
but with scents from fresh fruits and herbs it will smell amazing too!
Multi-Surface Cleaner
With a microfiber cloth or paper towels, use this cleaner on kitchen counters, bathroom counters and stove tops!Ingredients:
- 1 Navel orange, peeled
- 1 cup Distilled white vinegar
- 1 cup Distilled water
Method:
- In a large jar or sealable container, combine orange peels and vinegar.
- Allow to infuse for 1-2 weeks, or until vinegar has turned orange in color.
- Using a fine mesh sieve, strain peels from vinegar.
- Pour infused vinegar into a spray bottle.
- Fill bottle with distilled water.
Glass Cleaner
We like our glass streak-free so grab a reusable cloth or yesterday’s newspaper and use this cleaner on windows and glass surfaces.Ingredients:
For infused vinegar:- 1 bunch Fresh rosemary, thyme or mint
- 1/2 cup Distilled white vinegar
- 1/2 cup Rubbing alcohol
- 1/2 cup Distilled white vinegar
- 4 cups Distilled Water
Method:
For infused vinegar:- In a large jar or sealable container, combine rosemary or other herbs and vinegar.
- Allow to infuse for 1-2 weeks, or until vinegar has turned yellow in color.
- Using a fine mesh sieve, strain peels from vinegar.
- Combine rubbing alcohol, infused vinegar and water.
- Allow to infuse for 1-2 weeks, or until vinegar has turned orange in color.
- Funnel cleaner into two 20-ounce reusable spray bottles.
Floor Cleaner
Grab your sponge, mop or a rag and combine this cleaner with water to use on tile, wood or laminate flooring.Ingredients:
- 4 cups Hot water
- 1/4 cup Pure baking soda
- 1 Pink grapefruit, juiced
Method:
- In a mop bucket, stir to combine hot water, vinegar, baking soda and grapefruit juice.
Shop Cleaning Supplies
Brunch in a Breeze: Easy Brunch Recipes
Video Description: Facebook Live with Emily from One Lovely Life
Healthy Yogurt Parfait Recipe
Whether you use them for meal prep, a brunch party, or a fresh weekend breakfast, these parfaits with frozen fruit purée are a major crowd pleaser! Try them with all different combinations of frozen fruit for even more variety!Ingredients:
For the Fruit Sauce:
- 2 cups Frozen fruit or berries (like Cascadian Farm strawberries, blueberries or cherry berry blend), partially thawed
- 3/4 cup Water
- 1 Tbsp. Orange or lemon juice
- 1 Tbsp. Honey
- Your favorite mixed nuts or granola (like Cascadian Farm Cherry, Quinoa & Almond Granola)
- Yogurt (dairy-free, if needed)
- Fruit purée (see above)
- Fresh fruit—like berries, bananas, kiwi, mango, etc.
Instructions:
- To make the fruit purée, place partially thawed frozen fruit or berries in a blender or food processor. Add water, juice and honey. Pulse or purée until smooth, leaving a few larger pieces, as desired. (If you want it completely smooth, you can strain it through a fine-mesh sieve).
- To assemble parfaits, fill small jars or glasses. Layer yogurt, fruit purée, fresh fruit, and nuts or granola in any order you like. Mix and match different fresh fruits and fruit purées to create new flavor combinations!
Green Chile Frittata Recipe
Say hello to big-time flavor without a lot of effort! This frittata is packed with veggie goodness, hash browns and bacon. It’s an all-in-one breakfast dish that’ll make any morning better.Ingredients:
- 1/2 Tbsp. Olive oil
- 1 sm. Onion, diced
- 1 cup Bell peppers (any color), diced
- 1 4 oz.-can Sprouts Green Chiles (don’t drain)
- 1–2 cups Fresh spinach
- 1/2 tsp. Salt
- 1/2 tsp. Pepper
- 8 oz. Cascadian Farm Organic Frozen Hash Browns (about 1/2 a package)
- 4 oz. Bacon, cooked and crumbled
- 7 Eggs
- 1/4 cup Milk (dairy or unsweetened non-dairy)
- Additional salt & pepper, to taste
Instructions:
- Preheat oven to 375°F. Grease a 9-inch pie dish with nonstick spray, or a little olive oil or butter.
- In a medium sauté pan, heat olive oil over medium heat. Add onion and bell pepper and sauté over medium heat 8–10 minutes, or until very tender and onion is translucent.
- Add green chiles, spinach, salt and pepper, and stir until spinach is wilted.
- Add hash browns to the bottom of your prepared pie dish.
- Pour cooked veggie mixture over the hash browns and pack down well.
- Sprinkle bacon over veggie mixture.
- In a medium bowl, whisk together eggs and milk with a little salt and pepper. Whisk until very well blended.
- Pour egg mixture over the potato/egg/bacon and allow to settle.
- Bake at 375°F for 30–35 minutes, or until center is just set. If the edges are browning faster than you like, you can cover the pan with foil to protect it from browning any more.
- Let cool slightly before slicing and serving.
Meet Our Food Blogger
Emily lives, loves and cooks at One Lovely Life, where she shares healthy recipes and inspiration for living a happy, full life. When her daughter developed an intolerance to gluten and dairy, her blog shifted to accommodate their new eating style, and these days you’ll find fresh, vibrant, colorful recipes that don’t feel like they’re missing anything. In addition to enjoying healthy meal choices on her blog, you’ll find made-over sweet treats, book recommendations and tips for living a life you love.Matcha Ombre Pudding
Green Matcha Ombre Pudding:
By Milk & Honey NutritionIngredients:
-
-
- 1 cup Chia seeds
- 3 cups unsweetened almond milk
- 1 1/2 tsp. Cinnamon
- 1 1/2 tsp. Vanilla extract
- 1/4 cup Maple syrup
- 2 Tbsp., plus 2 1/2 tsp. Matcha Love Culinary Matcha
-
Instructions:
- Using three 12oz. mason jars, add the following to each jar: 1/3 cup chia seeds, 1 cup unsweetened almond milk, 1/2 tsp. cinnamon, 1/2 tsp. vanilla extract, and 1 Tbsp. maple syrup (add 2 Tbsp. to the last jar).
- Add 1/2 tsp. matcha powder to the first mason jar, 2 tsp. to the second, and 2 Tbsp. to the third. Secure the lids, and shake each well until fully combined.
- Refrigerate the jars for at least 4 hours or overnight.
- Using two clear glasses, layer the chia pudding from darkest to lightest as shown. Top with a layer of plain yogurt. Enjoy as is, or pair with your favorite frozen fruit, or nuts!
Frozen Food Picks
Blueberries to Brussels Sprouts and Beyond
Great news! Frozen vegetables and fruits have just as much nutritional value as their fresh friends in our produce department. Having these staples on-hand means you can throw together tasty, nutritious meals for the whole family in a snap. Combine frozen carrots and broccoli with steamed rice and soy sauce for a quick rice bowl, or add a handful of frozen peaches and mangos to a blender with Greek yogurt, kale and ice for a smoothie that’s as fast as it is healthy.Sweet Faves
Whether you’re vegan, dairy-free, shopping organic or just looking to satisfy your sweet tooth, you’ll find a wide selection of decadent desserts in Sprouts’ Frozen Food Department. From classic favorites like Tillamook Old Fashioned Vanilla Ice Cream to creative non-dairy concoctions from brands like NadaMoo! and Jolly Llama, you’re sure to find a frozen treat that’s just right for you.Take the Night Off
If you’re looking to satisfy your inner vegetarian with a simple veggie burger or reaching for a comfort classic like shepherd’s pie, dinner really is only minutes away – from freezer to microwave or oven. Looking to take those taste buds on an adventure? Leave your passport and head over for exotic dishes inspired by places like India, Italy or Mexico. Go ahead—take the night off from cooking—only your freezer will know.Thaw-some Treats
Loaded with lots of healthier snacking options, our Frozen Food Department is a great place to find snacks and appetizers for your next get together. From frozen favorites like pizza bites and burritos, to unique offerings like pupusas and Sprouts Brand Quinoa & Kale Bites, there’s no shortage of tasty ways to stock your freezer!Heart Healthy Recipes with Walnuts
Roasted Walnut & Cauliflower Tacos
Recipe By: California Walnuts Seasoned cauliflower acts as a convincing meat substitute in these tacos, appealing to both vegetarians and meat-lovers alike.Ingredients:
For the Filling:
- 1 sm. head Cauliflower, chopped
- 1 cup California walnut pieces, chopped
- 2 Tbsp. Olive oil, divided
- 3/4 cup Onion, minced
- 2 tsp. Garlic, minced
- 1 med. Jalapeño, seeded and minced
- 1/2 cup Water
- 1/4 cup Tomato paste
- 2 tsp. Chili powder
- 1 tsp. Cumin, ground
- 1 tsp. Oregano, dried
- 1/2 tsp. Salt, or to taste
- 12 sm. Corn tortillas, warmed
- 1 1/2 cups Green cabbage, shredded
- 3/4 cup Cotija cheese, crumbled
- 1/2 cup California walnuts, chopped, toasted
- Fresh cilantro leaves
- Lime wedges
Instructions:
- Preheat oven to 475°F. Coat cauliflower with 1 tablespoon olive oil; place on a baking sheet and roast for 25–30 minutes or until lightly browned.
- Reduce oven temperature to 350°F and toast walnuts for 5 minutes or until lightly browned. Add to pan with cauliflower.
- Heat remaining olive oil in a large skillet over medium-high heat. Add onion and sauté for 5 minutes or until lightly browned. Add garlic and jalapeño cook for 2 minutes more. Stir in water, tomato paste, chili powder, cumin, oregano and salt; cook until mixture is thick and excess water has cooked off. Stir in cauliflower mixture.
- Spoon mixture into warmed tortillas and top with cabbage, cheese, walnuts and cilantro. Serve with lime wedges.
- Optional: Cauliflower mixture may be ground in a food processor so that it resembles the texture of ground meat.
Walnut Butter – 4 Ways
By Marisa Moore, RDN Packed with good-for-you fats, walnut butter is a creamy canvas to add different flavors. Here’s a simple walnut butter recipe with four ways to flavor up your blend.Ingredients:
- 2 cups toasted California walnuts
- Salt to taste, optional
Instructions:
- Add the toasted walnuts to a blender or food processor. Let the blender run on high until the walnut butter is smooth and creamy. This can take up to 5 minutes. Add the walnut butter to a jar and seal with a lid. Store it in the refrigerator.Once the walnut butter is blended and before adding to jars, add 1 of these:
Dates:
- Grind 4 pitted Medjool dates (bulk bins) in a small food processor or blender until a smooth paste forms. Add the paste to the blended walnut butter. Blend until the dates are incorporated and smooth.
Honey:
- Add 2–3 tablespoons of Sprouts Organic Raw Honey.
Maple Syrup:
- Add 2–3 tablespoons of Sprouts Organic Maple Syrup.
Cinnamon:
- Add 1 teaspoon Sprouts Organic Ground Cinnamon and 1 tablespoon Sprouts Organic Raw Honey.
Cupid’s Arrow Pancake Kabobs
Video Description: Facebook Live with the founders of Birch Benders, Matt and Lizzi!
Cupid’s Arrow Pancake Kabobs:
Ingredients:
- 1 bag Birch Benders, original flavor; prepare according to package
- Fresh blueberries
- Fresh strawberries, tops cut off
- Fresh clementines, peeled and separated
- Wooden skewers
Instructions:
- Heat a griddle or skillet to medium-high heat. The pan is hot enough when flecks of water sizzle off quickly after contact. Lightly grease the pan.
- Combine Birch Benders Pancakes Mix following the recipe on the back of the bag and pour mixtures into a squeeze bottle.
- Use the squeeze bottle to draw heart shapes onto the hot griddle. Cook until bubbles have formed and popped then cook on the other side for an additional minute.
- Remove the pancakes from the pan and build skewers by placing two clementine slices, one strawberry, followed by four to six blueberries, and heart shaped pancake.