Sports Nutrition: Get the Most from Your Workout

Share article Sports Nutrition: Get the Most from Your Workout on:
FacebookTwitterPinterestPrint
sports nutrition supplements surrounded by workout equipment

Kick-start your health goals!

Starting a new health and fitness routine can be overwhelming. We’re here to break down what pre and post-workout nutrition looks like, so you can focus on grabbing your gym bag, nourishing your body with delicious but nutritious food, and crushing your health goals—no matter what they may be!

Focus on nutrition first

An important first question to ask is, how hard are you working out? Are you strolling around the block a couple of times, or taking your 10-mile, half-marathon training run? The harder your workout, the more key it is to fuel up as well as replenish your body’s nutrients. Undereating or not eating the right balance of protein, fats and carbs could leave you feeling sore and run down. So ensure you’re nourishing yourself properly throughout the day to repair and recover for your next workout.

Vitamins & supplements

No matter what your fitness level is or how hard your exercise routine may be, getting all the nutrients your body needs for optimal health is a worthy goal. Even when we’re eating our best, sometimes we miss our nutritional mark. A simple daily regimen that includes multivitamins, omega-rich oils, probiotics and superfoods is a great practice. At Sprouts, we call this the Essential 4—read more about the benefits of these supplements!

Meal timing

As with many things in life, timing is everything. Fueling up about one to three hours before you intend to exercise is ideal. When you’re finished, refueling 15 to 20 minutes after your exercise is best. If that sounds unmanageable, having a post-workout snack within an hour to an hour and a half still helps your body to maximize those nutrients, replenishing the muscle proteins that were used up with activity.

Protein & carbs

Now that you know whento eat before and after a workout, what about the what? Protein plays an important role in rebuilding and repairing your body. That’s why it should be a part of both your pre and post-workout routine. Likewise, it’s equally important to take in carbs before and after—they’re the fuel your body craves!

Pre-workout

You may want to consider a pre-workout supplement to help keep you focused and motivated. Here are some of the things you might see listed in the ingredients:
  • Taurine is an amino acid found in the brain, organ tissue and muscles. A neurotransmitter, it regulates the transport of nutrients throughout the body.
  • Creatine is synthesized from amino acids and may help to improve muscle performance as well as lessen cramping.
  • Citrulline is an amino acid that naturally occurs in your body. It may help increase blood flow to your body’s tissues.
  • Beta-alanine is an amino acid produced in your liver which may help delay muscle fatigue.
  • L-arginine helps create nitric oxide which relaxes your blood vessels, allowing for better blood flow and oxygen exchange.
  • Betaine is a fat processing amino acid that helps to maintain liver function.
  • Caffeine can help raise your metabolic rate, improve endurance and reduce fatigue because it stimulates your central nervous system.
  • Guarana is a plant-based stimulant with two times the caffeine of coffee.
Note: If you’re watching your caffeine intake, a way to gauge the amount in a supplement is to remember a cup of coffee has about 95 milligrams of caffeine in it.

Recovery & Post-workout

Developing a post-exercise routine is important for recovery as well as maximizing the effects of your workout. Remember the three Rs:
  • Refuel: Now is the time for carbohydrates—your body needs them to replenish glycogen!
  • Rebuild: After you’ve exercised, your muscles are most primed for the protein they need to rebuild themselves.
  • Rehydrate: Remember to stay hydrated. Water enhanced with electrolytes (sodium, magnesium, calcium, potassium) helps restore balance in your body. Or try coconut water, it’s filled with naturally occurring electrolytes.
In addition to getting the three Rs, you’ll want to be sure to get some good Zs. While we are sleeping, our bodies focus on muscle recovery, hormone balance and neurological restoration—all crucial to our overall well-being as well as athletic performance. Explore more about this foundation of good health.

Shop Fitness Essentials

SHOP NOW

Peppers: Hot, Hotter, Hottest

Share article Peppers: Hot, Hotter, Hottest on:
FacebookTwitterPinterestPrint

Chile Peppers

So Hot Right Now!

Loaded with nutrients like vitamins A, C and B9 (folic acid), peppers are also low-calorie and a good source of fiber. You can’t talk about peppers without talking about capsaicin, the chemical compound that provides the heat we experience when eating peppers. It can make you sweat, your eyes water and nose run. Capsaicin can also release a rush of endorphins—which is why some people love them! The hotness of a pepper is measured by the Scoville heat scale ranging from zero to 16 million SHU (Scoville heat units). For reference, bell peppers rank zero SHU and jalapeños weigh in at 2,500–8,000 SHU.

Types of Hot Peppers You’ll Find at Sprouts

Long Hots (100–1,000 SHU)
  • Sweet with a slight sizzle
  • Roast ‘em or pan fry with olive oil
  • Not as hot as a jalapeño
Anaheim Pepper (500–2,500 SHU)
  • Mild fruity sweetness with a touch of heat
  • Super versatile, try them in salsa or chiles rellenos
  • Usually green, when left on the vine to turn red, they’re called chile Colorado
Hungarian Wax Pepper(1,000–15,000 SHU)
  • Tangy, it looks like a banana pepper, but has more heat
  • Great tossed in a salad
  • Can be eaten raw
Jalapeño (2,500–8,000 SHU)
  • Perfect for those who like a little kick
  • A smoke-dried jalapeño is called a chipotle
  • Can be eaten raw and are perfect in pico de gallo
Habanero (100,000–350,000 SHU)
  • Fruity flavor with serious fire
  • Good for mixing with tropical flavors like mango in salsa
  • Range in color from yellows, to oranges and reds
Ghost Pepper (855,000–1,041,427 SHU)
  • Fruity and tropical, intensely hot
  • Whip up a BBQ sauce
  • 100 times hotter than a jalapeño
Dried Reaper (1,400,000–2,200,000 SHU)
  • Sweet and fruity with fiery heat
  • Mix into a hot salsa
  • A cross between a ghost pepper and a red habanero

What to Do If You’ve Eaten a Pepper That’s Too Hot

Your natural inclination after eating a pepper-shaped inferno will likely be to reach for water—after all, you feel like your mouth is on fire. This would be a rookie maneuver though. Capsaicin is an oil; and oil and water don’t mix. Drinking water will just spread the fire. Instead, try one of these remedies.
  • Water & vinegar mixed together, can be swished and spit out. This combination helps to break down the fats of the capsaicin, cooling your mouth.
  • Beer with a healthy squeeze of lime can have similar results as the water and vinegar combination (but you can drink this elixir!), with the added bonus that the carbonation has a cooling and soothing effect as well.
  • Dairy, because of the protein casein, can help to neutralize the heat as well. If you’ve made your dish too spicy, tone it down with a dollop of sour cream or plain Greek yogurt—it’ll make a world of difference.

TIP:

When you’re prepping and cooking peppers, always wear a pair of latex or nitrile gloves to keep the oils from getting on your hands. If you don’t have gloves? Don plastic bags while you chop and prep the hot peppers.

START YOUR SHOPPING LISTORDER FOR DELIVERY

Traditional Ham with a Twist

Share article Traditional Ham with a Twist on:
FacebookTwitterPinterestPrint
Put together a delicious Easter spread full of uncured and gluten-free centerpiece hams—every bunny will say
the meal is “ham-tastic!”

Baked Ham with Apricot
and Orange Glaze

Flavors from the apricot and orange will surprise your taste buds and have everyone going back for seconds.

Thanks to Alyssa at AlyssaKayle.com for this recipe.

View Recipe
sliced baked him with orange glaze on a plate

Pomegranate Maple Glazed Ham

Roasted with a sweet and decadent glaze, this ham features flavors of pomegranate, citrus and maple.

View Recipe
Maple glazed ham on a serving plate

Slow Cooker Honey Glazed Ham

Take the stress out of Easter with this easy-to-make slow cooker ham covered in a honey glaze with brown sugar and cloves.

View Recipe
Slow cooker honey glazed ham on a serving platter

Garlic and Pineapple Glazed Ham

This ham has maximum flavor with its pineapple, garlic and dijon glaze with notes of brown sugar and cloves.

View Recipe
Garlic pineapple ham on a tabletop

Herb and Citrus Glazed Ham

Serve up a zesty ham smothered in herbs and fresh citrus for a satisfying sweet and herbaceous flavor.

View Recipe
herb citrus rubbed ham in a baking pan

Dye Your Eggs Naturally

Share article Dye Your Eggs Naturally on:
FacebookTwitterPinterestPrint
Easter’s right around the corner, so skip the egg dye kits this year and go natural! Save time and money by making your own all-natural egg dye using ingredients like fresh berries and spinach straight from your very own kitchen! Egg-cellence is guaranteed.

Ingredients:

  • Eggs
  • 1 tsp. Salt
  • 2 Tbsp. White vinegar
For Yellow/Green Dye:
  • 1 cup spinach, chopped

    • For Blue Dye:
  • 1 cup cabbage, chopped

    • For Dark Blue Dye:
  • 1 cup blueberries

    • For Red Dye:
  • 2 cups Beets, chopped

    • For Purple Dye:
  • 1 cup blackberries

    • How to:

    1. Boil eggs and let cool.
    2. Gather the different produce items you’d like to try as a colorant (example: spinach, etc.).
    3. Measure out at least 1 cup of each produce item.
    4. Add 2 cups of water to a pot, and add at least one cup of produce. You will need a separate pot or pan for each colorant.
    5. Bring mixture to a boil and then turn heat down to a simmer for 15 minutes.
    6. Pour through a sieve into a container.
    7. Add 1 Tbsp. of vinegar and stir. If you’re working with kids, let cool before use.
    8. Rub egg with a bit of vinegar with a cloth or paper towel. Place the egg into the container. The longer you leave the egg in, the deeper the color.
    9. Take eggs out of dye and let dry for several hours or overnight before handling.
    Dyed eggs next to produce of the same color
    For extra vibrancy, create a more concentrated dye with more produce and less liquid.
    Shop Now

    Air-chilled Chicken Recipes

    Share article Air-chilled Chicken Recipes on:
    FacebookTwitterPinterestPrint
    We are now proud to carry air-chilled, organic chicken in all stores! With better flavor and texture, our organic air-chilled chicken is tender. The skin is crispy while keeping the chicken incredibly juicy. The air-chilling process is kind to the earth, saving thousands of gallons of water a day.

    Easiest Roasted Chicken

    The Easiest Roasted Chicken 6Roasted over a bed of root vegetables for extra flavor, this recipe couldn’t be simpler or more foolproof. Recipe provided by our blogger friend, Molly, at Spices in my DNA. Prep time: 15 minutes Cook time: 80 minutes Serving size: 4

    INGREDIENTS:

    • 3.5 lb. Organic Sprouts Whole Chicken
    • 2 tsp. Sea salt
    • 1 tsp. Ground black pepper
    • 1 Lemon, halved
    • Several sprigs of fresh thyme
    • 1 cup Red potatoes, cubed
    • 1 cup Sweet potatoes, peeled and cubed
    • 1 cup Parsnips, cubed
    • 1 cup Celery root, cubed
    • 1 1/2 tsp. Olive oil
    • 3/4 cup Chicken broth

    INSTRUCTIONS:

    1. Preheat oven to 425°F. Rinse your chicken under cold water and dry very well with paper towels. You want the chicken to be as dry as possible so it develops a crispy crust!
    2. Season the inside of the cavity with a couple pinches of salt and pepper. Rub the outside of the chicken generously with the salt and pepper. Stuff the cavity with the halved lemon and thyme. I like to stuff in half of the lemon, a couple sprigs of thyme, the other half of the lemon, and then the remaining thyme.
    3. Truss the chicken using butcher’s twine. Check out this video on how to truss. Trussing will ensure your chicken cooks evenly.
    4. Place the root vegetables in a heavy, large, oven-safe skillet, like a cast iron. Alternately, you can use a shallow roasting pan or rimmed baking sheet. Toss the vegetables in the olive oil and a couple pinches of salt and pepper.
    5. Arrange vegetables in a single, even layer. Place the trussed chicken on top of the vegetables and pour the chicken broth over the vegetables. Bake for 1 hour 20 minutes to 1 hour 30 minutes, or until outside of the chicken is golden brown and crispy, the meat feels firm when pressed, the juices run clear. If you have a thermometer, the meat near the inner thigh (between the leg and the breast, reads 165°F.
    6. Let chicken rest for 10–15 minutes or so before carving. This ensures a super juicy bird! At this point, I discard the root vegetables. They really serve just as a bed to roast the chicken on, and they provide a lot of flavor to the bird.

    Slow Cooker Garlic Butter Chicken

    Topped with a delicious and easy gravy, this recipe is low-carb and keto-friendly, with Paleo and Whole30® options. Note: You’ll also need aluminum foil, kitchen twine and a pastry brush. Recipe provided by our blogger friend, Cheryl Malik, at 40 Aprons.

    Slow Cooker Garlic Chicken with Gravy Pour

    Prep time: 15 minutes Cook time: 300 minutes Serving size: 4

    INGREDIENTS:

    • 1/4 cup Fresh parsley
    • 3 Garlic cloves, peeled
    • 4 Tbsp. Unsalted butter, softened
    • 1+ tsp. Salt
    • 1 Garlic head, sliced in half crosswise
    • 3-4 lb. Sprouts Organic Whole Chicken, giblets removed
    • 1 Tbsp. Avocado or olive oil
    • 3 Tbsp. Cassava flour
    • 1/2 cup Chicken stock

    INSTRUCTIONS:

    1. For the garlic butter: In a food processor, combine parsley and garlic. Pulse until chopped. Add softened butter and salt and pulse until well combined. Scrape out of food processor into a bowl
    2. For the chicken: Place chicken on a cutting board and pat dry. Remove giblets if necessary. Loosen skin by inserting fingers between the skin and meat, breaking any membranes connecting the skin to the meat.
    3. Stuff garlic butter mixture evenly under skin. Working with 1–2 tablespoons at a time, stick a little mixture under the skin then spread out by pressing on top of the butter with your fingers under the skin or another hand on top of the skin. Repeat until all mixture is evenly used under skin over breast and legs.
    4. Place one half of the garlic inside the chicken cavity.
    5. Tie chicken legs together. Place a long piece of kitchen twine, about 3-feet long, on a surface. Place chicken in the center of the twine right at the top of the thigh. Take both pieces of twine in your hands and bring them down along the seam between the leg and breast. Loop twine inside the end of the leg and around, bringing both ends together and tying very tightly.
    6. Sprinkle chicken with a bit more salt. Create a foil rack and place in the bottom of the slow cooker. Twist a long piece of foil into a rope then shape into a circle, or ball up 3–4 pieces of foil and place in a triangle or square shape in the bottom of the slow cooker. Place remaining half of garlic head in bottom of slow cooker.
    7. Place chicken breast down on top of foil rack and cover. Cook on low heat 4–5 hours or until internal temperature registers 160°F.
    8. Remove ceramic cooker from heating element. Carefully flip the chicken from breast down to breast up. Brush the 1 tablespoon oil all over chicken skin and preheat broiler. Place ceramic cooker in oven about 10 inches from heating element. Watching carefully, broil until skin is evenly browned, then remove from oven.
    9. Remove chicken from cooker and place on a cutting board. Loosely tent with foil to rest. Replace cooker in slow cooker heating element and turn heat to high.
    10. For the gravy: Remove the garlic head from slow cooker. Sprinkle drippings with cassava flour and whisk well until smooth. Add in stock and cook 10–15 minutes. If the mixture does not thicken to your liking, transfer to a saucepan and cook a couple minutes over medium heat, whisking constantly.
    11. Carve chicken and serve with plenty of gravy.

    Flavorful Instant Pot Whole Chicken

    Instant Pot Chicken on PlatterWe love tasty chicken, and we especially love tasty chicken done in under an hour! Grab your instant pot multicooker and have dinner ready in a flash. *Note: for every pound add 6 minutes, for every half a pound add 3 minutes to total cooking time for whole chickens. Recipe provided by our blogger friend, Kate, from Root Revel. Prep time: 10 minutes Cook time: 45 minutes Serving size: 4

    Putting Chicken into Instant Pot

    INGREDIENTS:

    • 3 lbs. Sprouts Organic Whole Chicken
    • 1 Garlic head
    • 1/2 Sweet onion
    • 1/2 Lemon
    • 1 bunch Thyme
    • 1 bunch Rosemary
    • 1 bunch Sage
    • 2 Bay leaves
    • 6 Tbsp. Butter
    • 1 1/2 cups Chicken broth
    • 2 Tbsp. Salted white-truffle ghee

    INSTRUCTIONS:

    1. Liberally salt and pepper the inside of the chicken. Stuff chicken with 1 head garlic, cut in half crosswise, onion, lemon, thyme, rosemary, sage and bay leaves.
    2. Gently loosen the skin from the chicken breast, lifting it from the meat with your fingers and rub about 3 tablespoons of butter under it. Rub 3 more tablespoons of butter all over the chicken surface and season with salt and pepper.
    3. Add a trivet with handles to the instant pot and add chicken broth. Place the chicken on top of the trivet and cover with the lid, lock it, point valve to sealed, press high pressure and set the timer for 20 minutes.
    4. Let the pressure naturally release for 15 minutes, followed by a quick release of the remaining pressure. Remove the chicken and test temp to ensure it’s cooked to 165°F. and place it on a baking sheet, breast side up. Brush 2 tablespoons melted truffle ghee over top of chicken.
    5. Broil for 5–8 minutes, or until skin is golden-brown and crispy. Serve and enjoy!

    Taylor Farms

    Share article Taylor Farms on:
    FacebookTwitterPinterestPrint
    Taylor Farms: Pea podFamily owned and operated since 1995, Taylor Farms started in Salinas Valley, California, affectionately called America’s Salad Bowl. As a third-generation produce grower, Bruce Taylor followed in his family’s footsteps to build Taylor Farms into the largest producer of salads and healthy fresh food. Growing high-quality salads and vegetables begins with high-quality farming families and sustainable farming practices.

    Innovation: The Art of Growing

    By pioneering the industry’s first advanced automated harvesters, Taylor Farms increased productivity and provided an ergonomically beneficial environment for employees. From the fields to the processing plants, Taylor Farms continually works to advance industry best practices. They developed SmartWash™, a revolutionary produce wash system that’s helped raise the bar in food safety—keeping your wellbeing a priority.

    Environmental Sustainability

    Taylor Farms is genuinely dedicated to protecting the health of our environment for future generations. Since 2012, Taylor Farms has completed ten major sustainability projects related to alternative and renewable energy, waste reduction and water conservation. With these renewable energy technologies, Taylor Farms has produced 53,326,167 KWh—offsetting 132,755 metric tons of CO2—the equivalent of taking 8,498 cars off the road annually! 

    Thriving Communities

    Giving back has been a part of Taylor Farms’ culture since day one, by sharing their success with the communities in which they live and work. They support their vision to create healthy lives through philanthropic programs focused on youth education and leadership, as well as health and wellness. In the past two years alone, Taylor Farms has donated over six million pounds of fresh produce.

    Their Passion

    From their fields to your fork, Taylor Farms is passionate about making vegetables an exciting and delightful part of your healthy lifestyle. They believe fresh, flavorful greens create the foundation for enjoying vegetables in imaginative and delicious ways.

    Taylor Farms supplies one in three salads across the United States, they even supply our own Sprouts Brand salads and salad kits. We carry a wide variety of their healthy salads and greens for you to choose from.

    SHOP NOW

    Plant-based Nutrition: Where to Start

    Share article Plant-based Nutrition: Where to Start on:
    FacebookTwitterPinterestPrint
    Are you thinking of going plant-based but not sure where to start?
    Keep reading for the low-down on all things plant-based and quick tips to help you get started.
    Bowl of plant-based foods on a brown cutting board.

    The Benefits of Plant-based Nutrition

    Plant-based nutrition is the movement encouraging folks to incorporate more fresh produce, whole grains, legumes and nuts into their diet. From meatless Mondays to vegan breakfasts, people are beginning to recognize the benefits of plant-based nutrition.

    Good for You

    A diet that incorporates more plant-based foods is shown to be higher in dietary fiber and lower in saturated fats and calories when compared to diets higher in meat and dairy intake. Eating more plant-based foods may also help maintain healthy heart function, blood sugar levels and cholesterol.

    Good for the Planet

    The production of plant-based products has proven to be an environmentally sustainable enterprise. By reducing the production of animal-based products and increasing the consumption of plant-based products, communities can lower greenhouse gas emissions, and reduce waste and energy usage.

    Here’s How to Get Powered By Plants:

    Plant-based proteins

    Incorporate Plant-Based Proteins:
    • legumes
    • nuts
    • seeds
    • whole grains
    • plant-based protein powders

    Dairy Alternatives

    No-Moo Milk! Discover New Dairy Alternatives:
    • soy milk
    • rice milk
    • flax milk
    • hemp milk
    • oat milk
    • almond milk
    • cashew milk
    • coconut milk
    • macadamia milk

    Meatless Meats

    There’s No Miss-Steaks, You Heard That Right!
    • bean burgers
    • soy burgers
    • plant-based taco meat
    • plant-based sausage

    Plant-Based Essentials

    SHOP NOW

    Simple and Easy-To-Make Plant-Based Meals

    Gardein package next to crispy chicken salad

    Asian Crispy Chick’n Salad

    Get Recipe
    Vegan Mocha Protein Smoothie in a glass

    Vegan Protein Mocha Smoothie

    Get Recipe
    Pesto pinwheels on a serving dish

    Pesto and Sun-dried Tomato Pinwheels

    Get Recipe
    frozen desserts surrounded by fruit

    For Your Sweet Tooth

    With non-dairy ingredients like almond and coconut milk, there’s no reason to skip dessert! Our selection of irresistibly creamy and satisfying frozen indulgences makes going plant-based a real treat.

    Shop Now

    What is Regenerative Agriculture?

    Share article What is Regenerative Agriculture? on:
    FacebookTwitterPinterestPrint
    Farmer on Tractor Regenerative Agriculture 640x640Caring for the health of our soil has become an increasingly important endeavor as we better understand the role nutrient-rich soil plays in the quality of our food and ecosystem. Regenerative agriculture is a system of farming that works to progressively improve the soil, water and the environment. These farming methods can help take CO2, a powerful greenhouse gas, out of the atmosphere and put it back where it can do the most good—under our feet—and that’s where this story begins, with soil.

    Carbon Sequestration

    Green plants naturally take carbon out of the air as part of photosynthesis and turn it into simple sugars. The sugars are exuded from the plant’s roots into the ground, where it feeds microorganisms that live around the root base. Those microorganisms use the carbon-based sugars to build topsoil—capturing, or sequestering carbon from the atmosphere. When a thin layer of compost is added to this system, it sets up a cycle where the plants are able to capture more and more carbon each year.

    Cover Crops

    Thoughtfully planted between other crops, cover crops can help to remedy soil shortcomings, keep weeds down, retain water and enrich the soil. This means the next crop will require less fertilizer, have a greater tolerance to drought and yield more.
    Another big plus to cover crops is they help to manage soil erosion.

    No Till

    Tilling the soil can lead to soil erosion, kill off the microorganisms necessary for healthy soil, encourage weed growth and can pack the soil making it harder for a crop to grow. Not tilling helps to create long-term soil fertility—organic soil that’s not tilled holds nutrients like a sponge, helping to create nutrient-rich food.

    Feed and Seed Program

    Today, food waste accounts for 24% of all landfilled material. And, about 7% of all human-caused greenhouse gas emissions come from food waste. But together, we can be part of the solution to start to heal the planet. In partnership with Ancient Nutrition, we collect 10,000 lbs. of food scraps per week and deposit them on Regenerative Organic CertifiedTM farms to feed animals and regenerate topsoil.

    Coming soon …

    Regenerative Organic Certified logo Be prepared to start seeing more of this logo in the future. This certification will be used in tandem with the USDA Organic seal. The pilot program companies already produce USDA Certified Organic goods. Working towards Regenerative Organic Certification, they will be utilizing the additional regenerative agriculture practices of soil health and land management, as well as animal welfare, and farmer and worker fairness practices.

    Regenerative Agriculture Products at Sprouts

    START YOUR SHOPPING LIST

    Spring Break Travel Snack Tips

    Share article Spring Break Travel Snack Tips on:
    FacebookTwitterPinterestPrint
    by Mary Ellen Phipps, MPH, RDN, LD founder of milkandhoneynutrition.com It’s hard to believe, but winter is quickly coming to an end and before we know it spring will be here bringing warmer temps, yummy produce and the start of a big travel season. Bento-box-style snack boxes with fruit, vegetables and sandwiches.

    Why Be Prepared

    Whether you’re just making a day trip with the kids to your local zoo, setting out across the country for a fun-filled road trip, or hopping on a two-hour flight to your closest beach, there are a few reasons to make sure you come prepared with snacks from home. Cost: Buying snack foods in airports, or convenience stores is far more expensive than purchasing them at your local grocery store or making them at home. Gut health: The stress of travel alone can often throw gut bacteria out of whack. New-to-you snack foods purchased while traveling may create some GI distress as well. It’s a good idea to pack some tried-and-true favorites. Immune health: Our immune systems can be another victim of travel stress. If we’re not fueling our bodies properly, our immune system could take an even bigger hit – making us more prone to getting sick.

    A Few Things to Keep in Mind

    Day Trip

    Taking a day trip allows you the flexibility to pack both shelf-stable and refrigerated snacks in a cooler.  If you plan to be gone all day, remember to pack substantial foods as well. Freezing some beverages and ice packs will keep things nice and cool. Any food that is supposed to be refrigerated should be kept on ice as long as possible. Once it is taken out of the cooler (or the cooler is no longer below 40°F), it should be consumed within two to four hours. If you’re ever in doubt, just throw it out. Day-Trip Snacks
    • Popcorn
    • Dark chocolate rice cakes
    • Bananas
    • Oranges
    • Energy bites
    Cooler Snacks
    • Berries
    • Yogurt
    • Flavored water
    • Sandwiches
    • Chicken salad
    • Snacking cheese

    Longer Road Trip

    For longer road trips, you’ll want to keep the same food safety precautions in mind as you would on day trips. Keep in mind that cooler snacks will only last one day or less depending on the length of your trip. If your road trip will be longer than one day, try to scout out your favorite grocery stores along the route—stocking up on refrigerated goods as you make your way to your destination. Some of my preferred shelf-stable, travel-friendly snacks include:
    • 100% uncured beef sticks
    • Oat bites
    • Apple sauce
    • Nut butter
    • Whole-grain bread
    • Breakfast cereal
    • Snack-size bars
    • Nut butter pouches
    • Other shelf-stable produce options like apples and grapes

    Plane Trip 

    Plane trips are a bit different when it comes to picking out your snacks. You’ll need to consider what will fit in your carry-on bag as well as what security will allow you to bring. If you bring a cooler, make sure all the ice packs are frozen solid. Anything that is not frozen, including foods, beverages, and ice packs is subject to the TSA’s 3-1-1 rule. Plane trips are the perfect opportunity to shop delicious bulk snacks in the Bulk Department, where you can choose the amount that best fits in your luggage. Easy-to-pack items include:
    • Walnuts
    • Chocolate-covered almonds
    • Pistachios
    • Dried mangos
    • Pumpkin seeds
    • Plantain chips
    • Granola
    Whatever your plans are this spring break, whether you’re traveling cross country or to the nearby park, make sure to stop by your local Sprouts to find your favorite travel-friendly snacks!
     
    Influencer - Mary Ellen - Milk & Honey Nutrition

    About Mary Ellen

    Mary Ellen Phipps, MPH, RDN, LD, is the Registered Dietitian, mom, food blogger and recipe developer behind milkandhoneynutrition.com. She’s also a type 1 diabetic and firmly believes food should bring us joy, not stress. Mary Ellen makes healthy eating easy, realistic and most importantly … fun! Visit her website and you’ll find yummy low-sugar, diabetes-friendly recipes the whole family will love … as well as helpful tips and a little mom humor.

    milk & honey nutrition logo

    How to Prepare, Cook & Eat an Artichoke

    Share article How to Prepare, Cook & Eat an Artichoke on:
    FacebookTwitterPinterestPrint
    Native to the Mediterranean region, the artichoke is the not-yet-bloomed flower of a thistle plant that is part of the sunflower family. Despite their slightly prickly exterior, artichokes are quite easy to prepare, cook and eat. Plus, they’re packed with antioxidants, vitamin C and dietary fiber. Preparing an artichoke: Fresh artichokes in a paper bag

    Easy Artichoke Prep

    • Because they have sharp barbs, the first thing you’ll want to do in preparation is to cut the top cluster of barbs off with a sharp knife. This will remove about a quarter of the artichoke. Then, utilizing kitchen shears, cut the barbs off the tops of the remaining leaves.
    TIP: Don’t worry that you’re taking too much off the top of the artichoke or the tops of the leaves—the edible part is at the base of the leaf. More on that later …
    • Now that the artichoke is easier to handle, remove the small leaves at the base, closest to the stem and cut the stem, leaving about a ½”.
    • The final step is to rinse the artichoke under cool running water to remove any debris that might be trapped in between petals.

    Cooking an Artichoke: It’s Easy!

    1. Add just enough water to a pot so that the water is just below the steamer basket. Cover and bring the water to a boil.
    2. Add the prepared artichoke, replace the lid and lower the heat to simmer the water. It will take 20-40 minutes to cook. After 20 minutes, you’ll want to check the artichoke(s) every 5 minutes. The color will change from fresh green to a more muted green and you’ll know it’s ready when you can easily remove a petal. TIP: Use tongs for this part—those petals will be really hot!
    3. Set aside and allow to cool a bit before eating it.

    Now What? How to Eat an Artichoke

    • Serve the artichoke right-side up on a plate.
    • Remove a petal from the artichoke and eat only the bottom, whitish fleshy part of the petal that was closest to the base of the artichoke.
    • You can certainly eat artichokes plain, or with a little salt & pepper. Try dipping them in melted butter or ghee, a tangy vinaigrette or a savory aioli.
    TIP: Have a bowl at-the-ready for discarded petals.

    Easy Aioli Recipe

    INGREDIENTS:

    • 2 Garlic cloves, pressed
    • ¼ tsp. Kosher salt
    • ½ cup Sprouts Organic Mayonnaise
    • 2 Tbsp. Sprouts Organic Extra Virgin Olive Oil
    • 1 Tbsp. Fresh lemon juice
    • Freshly ground black pepper, to taste

    DIRECTIONS:

    1. Mash garlic and salt in a small bowl until a paste forms.
    2. Whisk in mayonnaise, oil and lemon juice.
    3. Season with salt and pepper—enjoy!

    Did you know?

    One artichoke plant can produce up to 20 artichokes per year.