DIY Natural Cleaners with Castile Soap

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With just a few simple ingredients, you can get a naturally and effectively clean home! Mixed in three different formulations, castile soap gives a gentle cleanse and added ingredients offer an anti-bacterial boost that will have all areas sparkling. Homemade Soft Scrub for Bath and Tile

Soft Scrub for Bath & Tile

This scrub can also be used to clean the toilet and works great in a small squeeze bottle. Homemade Soft Scrub for Bath and Tile


  • 3/4 cup Baking soda (slightly heaped)
  • 1/3 cup Castile soap
  • 1 Tbsp. Water


  1. In a bowl, combine ingredients and stir with a fork to make a nice soft, paste-like, consistency.
  2. Scoop out the scrub with a sponge and start cleaning.

Dusting Spray

This fresh-smelling spray is used to clean wood and other surfaces that need dusting. Dusting Spray

Dusting Spray1Ingredients:

  • 1 cup Distilled water
  • 1 Tbsp. Olive oil
  • 2 tsp. Castile soap
  • 8 drops Lemon essential oil
  • Glass spray bottle


  1. Combine all ingredients in a glass spray bottle and shake.

All-purpose Cleaner

Use daily to clean your household surfaces, like kids toys, counters, door handles and more! All-Purpose Cleaner

Pouring Castile Soap into BottleIngredients:

  • 1 1/2 cups Distilled water
  • 2 Tbsp. Castile soap
  • 20 drops Lemon essential oil
  • Glass spray bottle


  1. Combine all ingredients in the bottle and shake.
Fresh Mommy Blog - Tabitha

About Tabitha Blue

Life Coach and blogger, Tabitha Blue, has been named Tampa Bay’s most influential mommy blogger. She is the writer behind and also hosts her own online home makeover show, House to Home. She has made appearances on daytime TV and has been featured multiple times in print and national magazines, like InStyle, Health, Real Simple, Southern Living, People, O, The Oprah Magazine and more.

Tabitha looks for the beauty found in the everyday, like in a great lipstick or the laughter of her kids. Her blog,, is where motherhood, food, travel, design and stylish little things collide.

Tabatha Blue

Omega-Rich Oils

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group of omega-rich oil foods

Fuel your body with nourishing fats!

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 fatty acids 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 brainpower. 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.  

Keto Coffee to Boost Your Morning

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Wake up and smell the keto and Paleo-friendly coffee! Grass-fed ghee, coconut oil and MCT oil are combined and frozen into convenient cubes to create a nutrient-dense, delicious morning cup of coffee. Simply blend a single drop with a fresh cup of hot coffee for a smooth and creamy treat to fuel your day. Research suggests that starting your day with healthy fats will help to boost your focus and energy, keeping you feeling full and reduce that mid-morning crash.

Keto coffee drops
Keto coffee drops

Keto Coffee Drops


  • 1/4 cup MCT Oil
  • 1/2 cup Grass-fed Ghee
  • 1/2 cup Coconut Oil
  • 1/2 tsp. Ground cinnamon, optional
  • 1/2 tsp. Vanilla extract, optional
  • 1 pinch Salt, optional


  1. To make the drops: Add MCT oil, ghee and coconut oil to a small pot and melt over medium heat. Add ground cinnamon, vanilla and salt. Whisk until well combined. Pour melted mixture into ice cube molds and freeze until solid. Store in an air-tight container in the refrigerator.
  2. To make the coffee: Brew a fresh cup of coffee and place in one drop. Blend with an immersion blender until drop has completely melted. If you do not have an immersion blender, pour coffee into a blender, place in one drop and blend until melted.

Gameday Your Way

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Paleo, keto or gluten-free? No problem! Gameday treats don’t need to derail your healthy habits. These tasty dishes are sure to be fan-favorites at your next event.

Crowd-Pleasing Guac

Keto Strawberry Jalapeño Guacamole in Stone Bowl

Keto Strawberry Jalapeño Guacamole

Switch up your ordinary guacamole by adding spicy jalapeños and balancing it with fresh, sweet strawberries. This dip is great paired with keto-friendly chips or low-carb veggies.

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Paleo Bacon Guacamole in White Dish

Paleo Bacon Guacamole

Save time in the kitchen and make this simple, no-bake appetizer. This dish is gluten-free, keto-friendly and easily modified to be vegan, too.

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Simple Sides

Gluten-Free Hasselback Potatoes on White Plate

Gluten-Free Hasselback Potatoes

Fun and easy to eat, these poppable-potatoes will be a favorite for kids and adults alike.

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Cauliflower Potato Salad in Wood Bowl

Cauliflower Potato Salad

This simple and fresh take on potato salad is low-carb and healthy, yet creamy and absolutely delicious thanks to the addictive tang of the pickles, capers and mustard.

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Easy Main Courses

Crockpot Chili with Turkey, Beans and Vegetables

Tailgate Chili

Feed a crowd with this gluten-free chili. Packed with protein, veggies and flavor, you can’t go wrong with this gameday classic!

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Chicken Bacon Ranch Sliders

Organic Chicken Bacon Ranch Sliders

Bacon, ranch and cheese? Yes, please! These organic chicken bacon ranch sliders make the perfect lunch for feeding a crowd. Save this recipe for all your gameday festivities.

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Organic 5-day Meal Plan

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Organic Strawberry Smoothie

Strawberry Oat Smoothie

This simple smoothie is a delicious and nutritious way to start your day! It contains a great source of fiber and takes only five minutes to prepare.

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Organic Chicken Naan Wraps

Chicken Avocado Ranch Naan Wraps

These wraps are made with simple ingredients, such as shredded chicken and Sprouts Organic Ranch Dressing, and are great for lunches on-the-go.

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Organic Spicy Popcorn

Spicy Paprika Rosemary Popcorn

This spicy paprika, rosemary and garlic popcorn is bold in flavor and will satisfy all your afternoon snack cravings.

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Organic Sheet Pan Teriyaki Chicken

Sheet-Pan Teriyaki Ginger Sesame Chicken & Broccoli

Short on time? Easily prep this one-pan meal for your weeknight dinners. Full of flavor and nutrients, it’s great for you and the whole family.

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Andrea Mathis

About Andrea

Andrea Mathis is an Alabama-based Registered Dietitian Nutritionist and owner of the healthy food blog, After completing her graduate studies at the University of Alabama, Andrea worked in several different healthcare settings including clinical, public health, and long-term care. Andrea believes in achieving optimal health by incorporating healthier eating habits into your lifestyle and making healthy eating fun! When she’s not running after her two toddlers, she’s going on exciting foodie adventures with her husband!

Plant-Based Meal Plan

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Plant-based overnight oats from Sprouts Farmers Market

Overnight Oats

Overnight oats are a simple and delicious breakfast—no cooking required! Prep a few over the weekend to enjoy all week long.

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Plant-based quinoa salad from Sprouts Farmers Market

Quinoa Salad

Once you make the quinoa, the possibilites are endless! Add your favorite plant-based protein, fresh veggies or zesty dressings.

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Plant-based peanut butter balls from Sprouts Farmers Market

Peanut Butter Balls

It only takes three simple ingredients to make the perfect afternoon pick-me-up to help you stay on track!

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4 bean plant-based chili from Sprouts Farmers Market

Four Bean Chili

This vegan chili is the perfect make-ahead dinner for you or the whole family.You’re sure to satisfy even the pickiest of eaters with this delicious, hearty meal.

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Toni Okamoto, founder of Plant-Based on a Budget

About Toni

Toni Okamoto is the founder of, the popular website that shows you how to save dough by eating veggies. She’s also author of the Plant-Based on a Budget Cookbook, The Super Easy Vegan Slow Cooker Cookbook, and the co-host of The Plant-Powered People Podcast. Okamoto’s work has been profiled by NBC News, Parade Magazine, and she’s a regular presence on local and national morning shows across the country, where she teaches viewers how to break their meat habit without breaking their budget. She was also featured in the popular documentary What the Health. When she’s not cooking up a plant-based storm, she’s spending time with her husband in Sacramento, CA.

Gluten-Free Meal Plan

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Eating a gluten-free diet doesn’t mean you have cut out foods you love. Sprouts Farmers Market makes eating gluten-free nutritious, affordable and simple! Try this gluten-free meal plan and make your meal planning a cinch.


Gluten-free granola from Sprouts Farmers Market

Cranberry Maple Tahini Granola

This granola is the perfect combination of salty and sweet. Eat it by itself or add your favorite milk for a hot or cold cereal.

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Gluten-free veggie pasta salad from Sprouts Farmers Market

Mediterranean Veggie Pasta Salad

Pasta salad is perfect to make ahead for the week. Easily make your lunches in under 30 minutes and fuel your day with fresh veggies and protein.

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Gluten-free ranch popcorn from Sprouts Farmers Market

Zesty Ranch Popcorn

Popcorn is a naturally gluten-free snack that is packed with fiber! This recipe has a perfect zesty flavor and is great for kids and adults alike.

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Gluten-free thai veggie wraps from Sprouts Farmers Market

Thai Veggie Protein Wraps

This gluten-free recipe will keep you feeling full from the high-fiber and protein and is so versatile. Get creative and use in wraps or on top of salads.

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Mary Ellen Phipps, Milk & Honey Nutrition founder

About Mary

Mary Ellen Phipps, MPH, RDN, LD is the founder and registered dietitian behind She has lived with type 1 diabetes since she was five years old and knows firsthand the impact food has on how we think, feel, act and move. She strives to make food easy and fun again for people with type 1 diabetes and other health conditions. A diagnosis of diabetes, or any other condition impacting the way you eat, doesn’t mean an end to delicious food. Mary Ellen is also a contributing writer, recipe developer and content expert for several leading health and wellness organizations.

Keto Meal Prep

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Keto spinach egg muffins from Sprouts Farmers Market

Spinach & Egg Muffins with Bacon

These simple egg muffins with a side of crispy bacon are ready in under 30 minutes and make the perfect keto breakfast on-the-go.

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Keto sheet-pan sausage from Sprouts Farmers Market

Sheet Pan Sausage & Veggies

Bright and colorful veggies pack a flavorful punch with this easy, sheet pan meal.

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Keto coconut trail mix from Sprouts Farmers Market

Coconut Sheet Pan Trail Mix

This oven-roasted trail mix is low-carb and packed with protein! Easily make it ahead of time for a convenient weekday snack.

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Keto chicken fajitas from Sprouts Farmers Market

Chicken Fajitas

Fajita seasoned chicken roasted over bell peppers makes this dinner full of flavor in under an hour.

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Natalie Grundl, writer of Tastes Lovely Blog

About Natalie

Natalie is the writer, photographer and recipe developer behind Through clean eating Keto, Natalie was able to lose over 60 pounds! She started her food blog to share her Whole30 + clean Keto recipes, weight loss inspiration and clean-living tips. She lives in California with her husband, 2 little boys and 10 chickens.

Paleo Meal Prep

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Paleo chicken sausage from Sprouts Farmers Market

Chicken Sausage Poppers

These chicken poppers are a declicious take on traditional breakfast sausages. They’re packed with protein, vegetables, healthy fats and flavor!

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Paleo beef broccoli from Sprouts Farmers Market

Beef Broccoli Stir Fry

Ginger, garlic, fresh veggies and juicy steak are a perfect match in this easy-to-make lunch.

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Paleo beef jerky from Sprouts Farmers Market

Blueberry Beef Jerky

Prepare these protein-packed snacks for a convenient and healthy snack during the day. The best part is they travel and store well, so they can be enjoyed wherever!

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Paleo egg roll soup from Sprouts Farmers Market

Egg Roll Soup

This Paleo egg roll soup is a nourishing dish that features all the flavors of an egg roll—without the wrapper! It’s a great make-ahead dinner for your Paleo meal prep.

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Michelle Hoover, food blogger at The Unboundwellness

About Michelle

Michelle Hoover is a Dallas, TX based NTP and food blogger at The After being diagnosed with Hashimoto’s disease in her teens, and using real food as a strategy to thrive, she devotes her time to helping others do the same with paleo, AIP and Whole30 recipes. She loves sharing recipes that are easy to make, and taste just like the comforting classics that we know and love, but are made with whole food ingredients.

Sprouts Whole30 Approved® Shopping List

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Whole30 Approved Sprouts Shopping List

Whole30 Your Way

The Whole30® is easy and affordable at Sprouts Farmers Market! We’re your one-stop-shop for everything you need to crush your healthy living goals during the Whole30. Think of the Whole30 like pushing the reset button for your health, habits and relationship with food. For thirty days, you’ll eat nutrient-dense, whole foods. With our mountains of farm-fresh produce, wide selection of natural meat and seafood, and variety of unique products, Sprouts makes it easy to shop for all your Whole30 approved groceries in one place. Visit our stores to find hundreds of approved items from brands like Kettle & Fire, Primal Kitchen, EPIC and more throughout our stores at always low prices.

Why Whole30?

The Whole30 focuses on fueling your body with nutrient-dense foods and eliminating items that can be causing digestive issues, food sensitivities, overall fatigue and more. During the elimination phase, you’ll pay attention to what changes in the absence of these potentially problematic foods: energy, sleep, focus, mood, bloating, digestion, cravings, skin, aches and pains, and more. At the end of the 30 days, you’ll reintroduce those foods one at a time, to identify the foods that may not be working well for you. You’ll use that information to create the perfect, sustainable diet for YOU—grounded in new healthy habits, keeping you looking, feeling, and living your best. Read the full program rules and what to avoid here.


Starting The Whole30: Shopping Lists, Meal Plans and Approved Groceries

  • Fill your cart with high-quality protein and colorful fruits and veggies first. The closer an item is to its natural state, the better!
  • Explore bulk bins. Our bulk department is full of nutrient-dense nuts and seeds, which make perfect Whole30 snacks to keep you satiated.
  • Easily shop Whole30 compliant groceries. Download your Sprouts Whole30 Approved shopping list HERE.

Whole30 Inspiration: Try these Whole30 Approved Recipes

Melissa Hartwig

Meet Co-Founder Melissa Hartwig Urban

Melissa Hartwig Urban is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. She is the co-creator of the original Whole30 program (, and a five-time New York Times bestselling author. She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, Forbes and CNBC, and ranked #27 on Greatist Top 100 Most Influential People in Health and Fitness in 2017. Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on social media and branding, health trends and entrepreneurship. She lives in Salt Lake City, Utah. Whole30 Logo