Waste Less Tips

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Did you know that on average, 40 percent of the food that is purchased in the United States is uneaten, according to the Natural Resources Defense Council? That adds up to a lot of wasted food and money through the course of an entire year. How can you get started reducing food waste? We’re glad you asked. Below are the top eight tips for wasting less food:

Step Up to Perfectly Pick

Do you know what the best way is to pick a watermelon? How about an artichoke? Knowing how to identify when produce is ripe for the picking is the first step to reducing food waste. No one likes purchasing fresh ingredients only to find that they have already gone bad within a day or two. Well, you’re in luck! We’ve created a host of educational videos that take the guesswork out of picking the perfect fruits and vegetables. Visit our Perfect Pickin’ YouTube channel. Avocado, asparagus and green beans

Store Foods Smarter

Not all foods are created equal. Some items need to be wrapped up tight, while others are best left au naturale. When foods are stored correctly, they are less likely to go bad as quickly. This means you have a longer period of time to enjoy your food and you won’t feel the guilt of having to throw anything away. By using our foods to their fullest, we are able to reduce food waste and maintain the best quality of our favorite food items. Storing foods the right way can keep you from tossing items too early and will get you a big thanks! from our environment. Learn some of the smartest ways to store your favorite, natural spring ingredients.

Save It for Later

Did you make too much soup or casserole? Don’t worry! Pour the leftovers in a resealable plastic bag, squeeze out the air, label and date the food, then place in the freezer. That way, you’ll have an ready-made meal that just needs reheating. Better yet, try to designate one dinner night for leftovers. Using all of your leftovers for the week or foods that are about to expire, you can create a dinner smorgasbord. Not only will you cut down on waste, but you’ll also enjoy a variety of food that will give you a break in the kitchen.

Shopping Bulk Foods

Often times we find ourselves buying too much of our favorite granolas or spices and they end up expiring before we can use them all. When shopping bulk, you can scoop as much or as little as you need without having so many leftovers. By using only what you need, you will save money and reduce food waste. After purchasing your favorite bulk items, do the environment even more of a favor by storing these items in re-usable jars or bags.

Plan Your Meals in Advance

How many times during the week do you find yourself asking “What’s for dinner?” For many of us—with our crazy busy schedules—ordering takeout is the option that we go with far too often. One way to avoid this dilemma is to plan your healthy meals ahead of time. Meal planning makes healthier choices easier and it can also help reduce food waste because it encourages you to only purchase the items you need for the week.

Move It to the Front

You just went grocery shopping, now it’s time to unpack. When restocking your pantry, freezer or refrigerator, move older products to the front and newer ones to the back. This will remind you to use the older products first and may even inspire a new “frontline” recipe that you’ve been wanting to try.

Freeze! Shop in the Frozen Foods

Not only do frozen foods often cost less than buying fresh ingredients, they have a much longer shelf life and they can be easily portioned. Just use what you need now and store the rest in the freezer for later! Doing this can greatly reduce spoilage and food waste. Not only that, frozen foods can actually be even more nutritious than choosing fresh!

Make Your Own Vegetable Stock from Cooking Scraps

Save your scraps throughout the week in an airtight sealed container in the fridge or freezer to make a delicious, homemade vegetable stock. What can you do with vegetable stock? More like, what can’t you do!? Your homemade vegetable stock can be used as a base for soups, stews and stir-fries. You can add it to virtually any vegetarian dish or, when cooking rice, use your vegetable stock instead of water. Is your mouth watering, yet? Reduce food waste by using up these scraps and be sure to compost any leftover solids! *Some vegetable scraps are better off going in the composting bin, due to their overpowering flavors. Avoid cruciferous vegetables like cabbage, broccoli, Brussels sprouts, cauliflower and similar leafy green vegetables. Other vegetables to avoid include turnips, asparagus and artichokes.  

Warming Up to Frozen Foods

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For many of our customers, Sprouts is the destination for finding the best values on the freshest ingredients in town. Did you know that we carry a wide assortment of wholesome and natural frozen foods, as well? Whether you’re looking for convenient meals, fruits and vegetables or if you just can’t get enough of our famous Sprouts Pinã Colada Fruit Bars, we’ve got you covered! We even have an impressive selection of specialty items, like gluten-free breads and a host of non-dairy ice creams. Still not sure how you feel about frozen foods? Here are the top four reasons to start warming up to the freezer section:

Frozen Foods are Nutritious and Delicious

Two of the major misconceptions with frozen fruits and vegetables is that they are not as nutritious and have less flavor compared to their fresh counterparts. It might be hard to believe but in some cases, frozen foods can actually be more nutritious than choosing fresh. During the freezing process, fruits and vegetables are chosen at their peak ripeness then are blanched and flash-frozen to lock in their nutrients and flavor.

Frozen Foods are a Great Value

Not only do frozen foods often cost less than buying fresh, they have a much longer shelf life. Frozen foods can also be more easily portioned and stored for later use, which reduces spoilage and food waste and increases the overall value.

Frozen Foods are a Sensible Choice

Frozen foods can be a great choice for those seeking well-balanced and nutritious meals or snacks. Not only do they make nutritional information readily available, many of our frozen foods also feature single-serving packs and are resealable making it a cinch to count calories and avoid food waste. Better yet, we feature a wide selection of low-calorie, great-tasting frozen novelties as well.

Frozen Foods are Convenient

After a long day at work, the last thing you probably want to do is cook a gourmet meal from scratch. Thankfully, you’ll find an array of frozen foods that can make whipping up a home-cooked meal a breeze.

Try these recipes:

Vegetarian Chili Orange Chicken with Fresh Mandarins and Red Peppers Cheesy Burrito Bake Asian Potsticker Soup

Up Your Blender Game with The Blender Girl

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Put your blender to good use—they’re not just for smoothies! The Blender Girl, Tess Masters, is here to take you from appetizers to desserts. Enjoy these downright delicious, vegan recipes that anyone can make with their blender.
Video description: Watch Facebook Live to learn some clever ways to up your blender game with Tess Masters, AKA 
The Blender Girl.
Green Smoothie with Salad

Green Queen

Ingredients:

For the Dressing:
  • 3/4 cup Extra virgin olive oil cold-pressed
  • 1/4 cup Lemon juice, freshly squeezed, to taste
  • 1 bunch Italian parsley (leaves only), chopped
  • 1 bunch Cilantro, chopped
  • 1 bunch Chives, chopped
  • 1/3 cup Blanched raw almonds, (or 1/4 cup raw sunflower seeds), soaked
  • 1/2 Avocado, pitted and peeled
  • 1 Garlic clove, minced, plus more to taste
  • 1 tsp. Apple cider vinegar
  • 1/2 tsp. Salt, to taste
  • 1/2 cup Water, plus more as needed
For the Salad:
  • 2 Zucchini
  • 8 cups Earthbound Farm Baby Spinach or Baby Arugula (or your favorite mixed leafy greens or microgreens)
  • 1/4 Purple cabbage, cored and shredded
  • 2 cups Broccoli stalks, julienned (or 2 cups peeled, seeded and diced or julienned cucumber)
  • 2 Avocados, pitted, peeled and sliced
  • 1 bunch Green onions, white and green parts, finely chopped
  • 1 cup Raw almonds, roughly chopped
  • 1/4 ea. Hemp seeds, sunflower or pumpkin
  • Salt and pepper

Instructions:

  1. To make the dressing, put all of the ingredients into your blender and purée on high for about 1 minute, until smooth and creamy. Adjust the flavors to your taste (you might want more lemon juice, garlic or salt). This dressing should have the consistency of thin mayo, but add a little more water to thin it out if you prefer. It can be stored in an airtight container in the fridge for up to 5 days.
  2. To assemble the salad, shave the zucchini lengthwise into strips with a vegetable peeler, discarding the seedy core. In a large serving bowl, toss together the zucchini strips, greens, cabbage, broccoli, avocados, green onions, almonds and seeds. Add the dressing to your preference and toss well. Season with salt and pepper, and pass any remaining dressing at the table.

Raw Chocolate Cinnamon Pudding

Raw Chocolate Cinnamon Pudding

 Ingredients:

  • 1/2 cup Unsweetened almond milk
  • 4 med. Avocados, pitted, and peeled
  • 3/4 cup Raw cacao powder
  • 3/4 cup Pure maple syrup, plus more to taste
  • 1/3 cup Raw almond butter
  • 1 Tbsp. Natural vanilla extract
  • 1 1/2 tsp. Ground cinnamon, plus more to taste
  • 1 pinch Celtic sea salt

Instructions:

  1. Throw all of the ingredients into your high-speed blender, and blast on high for 30–60 seconds until smooth and creamy. Use the tamper to guide the ingredients through the blades. (You may need to stop the machine and scrape down the sides of the container.)
  2. Spoon into glasses, and chill the individual servings for a few hours before serving.
  3. Serve with ice cream, cream and a sprinkle of cinnamon.
       
Watermelon salsa in a bowl

Watermelon Gazpacho

 Ingredients:

  • 4 cups Seedless watermelon, roughly chopped, plus 6 cups diced
  • 2 cups Tomato, diced
  • 1 cup Cucumber, peeled, seeded and diced
  • 1/2 cup Red bell pepper, diced
  • 2 Tbsp.Red onion, diced, plus more to taste
  • 3 Tbsp. Basil, finely chopped
  • 3 Tbsp. Mint, finely chopped
  • 3 Tbsp. Lime juice, freshly squeezed, plus more to taste
  • 1 tsp. Lime zest, finely grated
  • 2 tsp. Ginger,  minced
  • 1/2 tsp. Green serrano chile, minced, add more to taste
  • 1/2 Tbsp. Natural salt, add more to taste
  • 1 pinch Freshly ground black pepper

Instructions:

  1. Put the 4 cups of chopped watermelon into your blender and purée on high for 30–60 seconds, until liquefied. Pour into a serving bowl.
  2. Add the 6 cups of diced watermelon and all the remaining ingredients. Stir to combine well. Tweak flavors to taste (adding more onion, lime juice, chile or salt).
  3. Cover and chill in the fridge for at least 3 hours, but preferably 12–24 hours to allow the flavors to fuse and the vibrant red color to develop.
  4. Before serving, tweak flavors again (if it’s too spicy, add some lime juice).
  5. Set out additional lime juice and salt and enjoy!
 

Top 12: Foods to Boost Your Brainpower

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Do you ever find yourself halfway through that movie—you know, what’s-it-called, starring what’s-his-face—before remembering you’ve already seen it? Have you forgotten where you left your sunglasses (next to your keys, wherever they are) again? If so, you may need to eat more brain-boosting foods to protect your cognitive health. Cognitive health refers to skills such as learning, memory, decision making, abstract thinking and reasoning. “Scientific evidence suggests that consuming nutrient-dense foods, physical activity, controlling your blood sugar and blood pressure, and use of your brain may lower your risk towards dementia,” said Sprouts Nutritionist Janet Little. “Be sure your diet contains ample amounts of B vitamins for a healthy brain.” Here are a dozen brain-boosting foods:

Wild Salmon

The essential omega-3 fatty acids found in salmon are crucial to the health of our nervous systems. Fish also contains iodine, which is suggested to improve mental clarity.

Avocados

Avocados are high in omega-3 fatty acids and an excellent source of potassium.

Walnuts

Small, but mighty, walnuts contain omega-3, vitamin E and other antioxidants that have a beneficial effect on brain function. In fact, a study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent poor memory.

Blueberries

Blueberries contain various compounds that have strong anti-inflammatory properties that may reverse age-related declines in cognitive function.

Eggs

Eggs contain the choline, which is an essential nutrient that maintains the structure of cell membranes as well as aids in brain function.

Grapes

These winter fruits are rich in resveratrol, which has been shown to protect the brain, especially in cases of stroke or dementia.

Beans

Beans are loaded with B vitamins and glucose that nourish the brain.

Dark Chocolate

Looking for an excuse to eat chocolate? Research shows that dark chocolate enhances focus and concentration. It also stimulates the production of endorphins, the “feel good” hormones.

Green Tea

Green tea helps to maintain positive mood. It may also protect against Parkinson’s disease and other brain disorders.

Ginkgo Biloba

Ginkgo biloba is one of the most popular herbs to improve brain function, especially short-term memory loss. It’s available in liquid capsules in our Vitamin Department.

Sweet Potatoes

Research has shown that the anti-inflammatory properties in sweet potatoes may help slow the brain deterioration in Alzheimer’s patients.

Tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia.  

Top 6: Easy Substitutes for Healthier Baking

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Sweet Switch

Compared with sugar, agave nectar has a lower glycemic index value (a measure of how food affects your blood sugar), which means it won’t cause energy crashes. Agave is sweeter than sugar, so you generally need only 1/2–3/4 as much of it. Rolling pin and muffin pan

Whip it Good

Leave that can of frosting on the shelf and reach for the confectioners’ sugar instead. A light dusting over cakes and brownies significantly cuts calories and fat compared to heavy frostings. For a lighter spin on cream cheese frosting, however, beat together an 8-ounce block of reduced-fat cream cheese, 1 cup of powdered sugar and 1 teaspoon of vanilla extract. The fluffy icing contains a mere 59 calories and three grams of fat per tablespoon.

“Healthy-Purpose” Flour

Replacing one cup of white flour with the whole-wheat kind can add 10 grams of heart-healthy fiber to your cookies. Because whole grains are coarser than refined ones, start with a 50–50 mix and gradually increase the amount of whole-wheat flour with each batch until you strike the best balance. Or try replacing 1/4–1/2 cup of the all-purpose flour with whole rolled oats or oats that have been ground into a flour.

Replace the Fat

Try using pureed fruit or even vegetables in place of some of the butter, margarine or shortening. Options include applesauce, pear butter, and puréed pumpkin or nonfat plain yogurt. Using a fruit or yogurt fat-replacer will give you a chewier texture, so it works well in baked goods that are naturally softer. For maximum texture and flavor, replace no more than half the amount of the fat listed in the recipe. If a recipe calls for 1/2 cup butter, for example, you can substitute 1/4 cup applesauce.

Better Eggs

Replace 1 whole egg in a recipe with 1/4 cup fat-free, cholesterol-free egg product substitutes or 2 egg whites—you’ll save more than 10 grams of fat and 100 calories.

Go Nuts

It’s okay to keep nuts on your shopping list—simply decrease the amount you usually purchase. Toast the nuts before mixing them into your batter or dough. This will give them a stronger flavor so you can use less of them.  

Top 5: Must-Haves for Mommies to Be

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Now that you’re pregnant, your health is doubly important—you’re taking care of two! Here are our tips for staying happy and healthy from the inside out.

Vitamins

A good prenatal is a must. Simply put, even the healthiest of diets will be lacking some nutrients that are depleted from our soils. Not to mention, pregnancy takes a lot out of your body. Make sure to buy food-based vitamins such as New Chapter Perfect Prenatal or Nordic Naturals Prenatal DHA.

Safe Beauty Products

You’re already watching what you put inside of your body, but do you know what you’re putting on the outside your body? Some beauty products, such as face creams, deodorants and body lotions, can contain questionable ingredients for a developing fetus. To keep mommy and baby safe, we trust the Everyday Shea and Weleda brands. Also, Motherlove products are made with certified organic herbs and ingredients. They never contain mineral oil, lanolin, and parabens, synthetic or artificial ingredients.

Belly Cream

Growing, stretching skin needs lubrication to prevent the unbearable itchiness that often comes along with pregnancy. Besides that, some well-meaning stretch mark prevention never hurts—even if you’re genetically doomed. We recommend Mother’s Special Oil Blend to help prevent stretch marks.

Safe Cleaning Products

Be careful that you aren’t inhaling toxic chemicals or otherwise posing a safety risk when getting that nursery ready for baby’s arrival. We offer plenty of natural cleaning products at Sprouts!

What to Eat

Now that you’re eating for two, you want to make sure you get plenty of protein and meet your daily calcium requirement. Doctors recommend you to steer clear of undercooked eggs and meat, unpasteurized dairy products and juices, raw seafood and cold deli meats. Also avoid certain fish that may contain high levels of mercury. Make healthy snacks available for yourself so you don’t resort to something from a vending machine or a fast food joint. Keep plenty of bananas, apples, avocados and berries available. If you need pre-packaged healthy snacks on-the-go, you could keep some of these in your purse: dried mango, organic walnuts, organic beef jerky and organic Medjool dates.  

TOP 5: Heart Healthy Foods

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Heart disease is still the leading cause of death for both men and women in the United States. There is good news though! Heart disease is both preventable and controllable. By managing health conditions and making smart choices about the foods you eat, you can help protect yourself and your loved ones from this ever-present health threat. Eating plenty of fresh fruits and vegetables is a great start. Sprouts Nutritionist, Janet Little, recommends including some of these heart-healthy foods in your diet to further reduce cardiovascular risk. Oatmeal with cherries

Salmon

Salmon is rich in omega-3 essential fats. Omega-3s are fatty acids that reduce inflammation. Studies show that eating one to two servings of fish per week can reduce risk of heart disease (an inflammation response in the body) by 36 percent.

Oatmeal

Oatmeal has the highest proportion of soluble fiber of any grain. These soluble fibers bind to digestive acids, which are the precursor to the development of bad cholesterol. Fiber helps your body eliminate these acids.

Almonds

Almonds contain calcium and essential fatty acids that can lower your LDL (bad cholesterol). Studies have found that eating just a quarter cup of almonds per day can reduce your LDL by 4.4 percent.

Flaxseed

These little guys can give you a one-two health punch benefit. First, they are a great source of fiber (one tablespoon of flax has three grams!). They are also a good source of healthy omega-3 fatty acids, which help reduce your LDL’s.

Red Wine

The process of fermenting grapes to make red wine increases their content of flavanols and polyphenol. These are super-rich antioxidants that can help lower blood pressure.  

Top 5: Foods for Allergy Relief

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Blueberries

Blueberries—dried, frozen or fresh—are rich in antioxidants and loaded with phytonutrients that may help boost immunity for allergy sufferers. According to the Mayo Clinic, 3/4 cup of fresh blueberries are low in calories and contain 11 milligrams of vitamin C.

Pineapple

Salad with apples Did you know that pineapple has been used for centuries in Central and South America to reduce inflammation? It contains bromelain, a mixture of enzymes that digest protein. The German Commission E approved bromelain to treat swelling and inflammation after sinus surgery. “Although not all studies agree, bromelain may help reduce cough and nasal mucus associated with sinus allergies, and relieve the swelling and inflammation caused by hay fever,” the University of Maryland Medical Center reported.

Cruciferous Vegetables

Are you suffering from itchy, watery eyes? Dark green leafy vegetables contain two pigments, lutein and zeaxanthin, which accumulate in the eye. “These two pigments appear to be able to snuff out free radicals before they can harm the eye’s sensitive tissues,” according to the Harvard School of Public Health. Eating plenty of dark green vegetables, such as collard greens, kale and broccoli, can help keep your eyes in good shape. Don’t forget: cruciferous vegetables should be chopped, crushed or chewed well for maximum benefit!

Vitamin C-Rich Produce 

For years, oranges have been considered the go-to source for vitamin C. While that reputation is well-deserved—one navel orange packs 82.7 milligrams of vitamin C—there are plenty of other colorful fruits and vegetables that give the citrus a run for its money. Raw red peppers, grapefruits and kiwifruits are among the top five food sources of vitamin C, according to Office of Dietary Supplements. Harvard Medical School says some studies have shown that vitamin C may work in tandem with other micronutrients to boost immunity. However, the jury is still out on vitamin C’s role in preventing or treating health conditions.

Sinus-Clearing Spices

If you’ve ever eaten really spicy food, you know it will make your nose run. This is a good thing if you have allergies. Anise, horseradish, cayenne pepper and hot ginger are common spices that act as natural decongestants. Of course, spicy foods will not prevent seasonal allergies and their value for treating symptoms has never been proven. They are simply tasty ways to get some relief!    

Top 5: Fats to Bring Back Into Your Diet

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Bread, butter and knifeBack in the 1970s, scientists identified fat as a major risk toward heart disease. The idea was that fat turned into cholesterol and high cholesterol caused heart disease. In the 1990s, scientists realized that there are two types of cholesterol in the body: the high-density lipoprotein (HDL) particles, often called “good” cholesterol; and the low-density lipoprotein (LDL) particles, often referred to as the “bad” cholesterol. We were warned to avoid saturated fats like butter, cheese and meat because these foods contained the “bad” cholesterol which aggressively increases levels of LDLs, thus increasing our risk for cardiovascular disease. Recently, scientists discovered two different kinds of bad cholesterol particles. One is large and fluffy and the other is small and dense. According to research, it’s the small and dense LDL particles—most likely caused by elevated insulin levels—that increase the risk of heart disease. In moderation, saturated fats like dairy, meat, bacon, butter and coconut oil may not increase the risk of heart disease.

Moderate Consumption is Key

  • Butter: Butter boosts many nutrients that protect the heart including vitamins A, D, E, and K, and minerals calcium, selenium and magnesium. Choose Sprouts Organic Butter and reduce your exposure to antibiotics, added hormones and GMOs.
  • Meat: Grass-fed meat contains higher levels of long chain omega-3 fatty acids and conjugated linoleic acid (CLA) which may improve the functions of metabolism, immune, nervous and cardiovascular systems.
  • Avocados: Avocados contain mono and polyunsaturated fat, and are rich in heart-healthy omega-3s. 1/5 of a medium avocado has 50 calories and provides ample amounts of fiber, potassium and magnesium.
  • Coconut Oil: Coconut oil is easily utilized by the body. It contains healthy fats called medium chain triglycerides (MCTs) that increase the efficiency of the liver to burn fat for energy—great for losing weight or maintaining a healthy body weight.
  • Dairy: Full-fat dairy slows the breakdown of lactose—a milk sugar—in the liver. Without fat, lactose is digested much more quickly; the liver converts the sugar to fat, resulting in weight gain. Elevated insulin levels and increased weight gain may increase the risk of cardiovascular disease and strokes.
 

Tips on How to Stay Hydrated

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Staying hydrated can have a huge impact on your overall health. Don’t skimp out on this vital nutrient—dressing up with herbs or snacking on foods with high water content can liven up this simple drink! Start with these thirst-quenching tips. How to stay hydrated

Tip #1: How Much Water Should You Drink?

While the common advice of drinking eight ounces of water eight times a day is a reasonable baseline, one size does not always fit all. Some people need more water and others less. Things to take into account are how active you are, sweating creates a greater need to hydrate. Likewise, those who are living in hot and humid climates may require more water as well. Using a refillable water bottle or container can help you track how much water you’re drinking throughout the day—and it’s kind to the environment as well!

Tip #2: Natural Flavored Water 

Infuse with Farm-Fresh Produce: Add sliced cucumbers, wedges of citrus or fresh berries to a frosty pitcher of water. Freeze to Please: Keep water chilled with flavor-filled ice cubes made with lemon juice, coconut water or fresh herbs, like mint and basil. Try Flavored Waters: Try a natural nutrient-enhanced water, free of artificial flavors and dyes. We carry a variety of flavors at Sprouts, like honeydew, kiwi and pomegranate.

Tip #3: Eat Fresh Produce

Did you know by eating the daily-recommended servings of fruits and veggies you’re not only optimizing your health, but you’re also consuming various levels of water?

Fruits with High Water Content

  • Strawberries
  • Grapefruits
  • Cantaloupe
  • Peaches

Vegetables with High Water Contenti

  • Cucumber
  • Zucchini
  • Radish
  • Celery

iBastin S, Henken K. University of Kentucky College of Agriculture: Water Content of Fruits and Vegetables. 1994