Eating healthy during the holidays—or any other time of year—does not have to be a daunting task. And contrary to popular belief, you don’t have to sacrifice flavor for calories! A little tweak here and a little addition there can add up helping to reduce calories and fat, while increasing vitamins, minerals and fiber—all leading to an overall healthier diet during the holidays.

Save Calories by Substituting Applesauce for Butter

Applesauce is a healthy replacement for butter in baking; however, a 1:1 substitution ratio is almost never correct.  Butter is a lipid whereas applesauce contains pectin, a soluble fiber that can turn your recipe into a jelly-like consistency. Additionally, you may need to reduce the amount of sugar elsewhere in the recipe because applesauce contains natural sugars—even the unsweetened type—that may offset the taste. Experiment first by slowly increasing your substitution. Start with a ratio of 1/2 butter, 1/2 applesauce, or maybe 1/4 butter and 3/4 applesauce. By substituting at least 1/2 cup applesauce for 1/2 cup butter you’ll save more than 750 calories.

Increase Fiber by Adding Fruits and Nuts

Give your cookies, muffins and other treats a fiber boost by adding nuts, seeds or dried fruits. Mixing these wholesome foods into the batter, or adding them as a topping for desserts helps increase fiber and may decrease refined sugars since you are using less sugar—anywhere from 1/4 to 1/2 cup, depending on the recipe. Adding one cup of chopped walnuts increases fiber by 7.8 grams, a cup of raisins by 6.1 grams and one cup dried cherries by 10 grams. Toss in 1/4 cup of flax seeds and you’ve just added 11.5 grams of fiber to your savory dessert.

Improve Nutrition by Adding a Flavorful Twist

Bananas, berries or other fruit purées can improve both nutritional value and flavor in any classic dessert. Give cookies a nutritional boost by adding mashed bananas. A raspberry purée will give muffins and cupcakes an additional antioxidant boost. Purées are excellent fat substitutes, and can be used to replace butter or oil in baked goods. You can add two to four tablespoons of purée to most baking recipes without altering them. In addition, by substituting about half a cup of fruit purée for every cup of fat, you can reduce your recipe by at least 1,700 calories!

Enhance the Flavor by Roasting Nuts

Nuts are nutritious but the calories can add up. A roasted nut has more intense flavors than an unroasted nut, so you can use less and still get a great nutty taste. Roast nuts just before using to retain their fresh taste. In a shallow baking pan, place nuts in a single layer and toast in a 350°F oven for 5–10 minutes, stirring them occasionally. By replacing one cup of slivered almonds with one-half cup toasted slivered almonds, you can reduce your recipe by 266 calories. Now that’s a savings you can go nuts over!  

Pack your picnic basket and head outdoors! Our friends and bloggers, Emily and Barbara, created a few fresh and healthy summer recipes for you to try.

Antipasto Skewers with Balsamic Drizzle

This is a delicious and easy appetizer that is sure to be a hit at any gathering. Perfect for any summertime party!

INGREDIENTS

• Uncured Genoa Salami
• Mix of marinated olives (pick your favorites—blue cheese, garlic, or red-pepper stuffed work too)
• Cherry tomatoes
• Artichoke hearts
• Marinated mozzarella
• Cheese tortellini
• 4 Tbsp. Sprouts Fat-Free Zesty Italian Dressing & Marinade
• 1 bottle Balsamic vinegar
• Skewers

INSTRUCTIONS for SKEWERS

1. Cook the tortellini according to the instructions on the package.
2. Toss the cooked tortellini with Sprouts Fat-Free Zesty Italian Dressing & Marinade for extra flavor.
3. Assemble your skewers in whatever order you prefer, alternating ingredients. We recommend starting with something sturdy, like a cherry tomato, to create a firm base for the skewer.

INSTRUCTIONS for BALSAMIC REDUCTION

1. Pour the balsamic vinegar into a nonstick saucepan set over medium-high heat.
2. Bring the balsamic vinegar to a boil. Warning: the vinegar smell will be strong!
3. After it comes to a boil, reduce the heat to medium-low and stir occasionally while the balsamic vinegar simmers.
4. Continue to cook the vinegar until it has reduced by at least half—you want it to have the consistency of syrup.
5. Remove the pan from the heat and allow the vinegar to cool before using.
6. Drizzle the reduction over the skewers.

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Picnic Salads

Nectarine, Feta and Basil Salad

This is a bright and light summertime salad. It is the perfect accompaniment to any picnic or summer barbecue.

INGREDIENTS

• 4 Nectarines (or more if desired, peaches would also work well in this dish)
• 1 pkg. Of your favorite feta
• 2 bunches Basil—Sprouts Basil is some of the best we’ve seen and smelled!

INSTRUCTIONS

1. Rinse the nectarines and cut them into bite-sized pieces.
2. Rinse the basil and chiffonade it into thin strips.
3. Place the cut nectarines and basil into a bowl.
4. Crumble the feta and sprinkle it over the nectarine and basil mixture.

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Quinoa Caprese Salad

This healthy and easy Quinoa Caprese Salad makes the perfect side dish for any summertime meal. It is also great served chilled the following day!

INGREDIENTS

• 1 cup of Quinoa
• 1 clove Garlic
• 1/4 cup Avocado oil
• 1 pkg. Mini mozzarella balls
• 1 1/2 cups Cherry tomatoes, rinsed and halved
• 1/2 cup Basil leaves, rinsed and sliced into bite-size pieces
• 1/2 cup Sprouts Balsamic Vinaigrette
• Salt and pepper, to taste

INSTRUCTIONS

1. In a saucepan, sauté a chopped clove of garlic in avocado oil on low-medium heat for 1–2 minutes.
2. Next, pour quinoa into the saucepan and toast for a minute. Stir to combine.
3. Cook quinoa according to package instructions; set aside.
4. In a large bowl, mix the mini mozzarella balls, cherry tomatoes and basil. Add salt and pepper to taste.
5. Add the cooked quinoa to the large bowl and stir to combine with the mozzarella, tomato and basil mixture.
6. Stir in the Sprouts Balsamic Vinaigrette and season with salt and pepper to taste, if needed.

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Rustic Tuna Salad Sandwich with Herbed Goat Cheese and Olive Tapenade

This rustic tuna-salad sandwich is bursting with bold, tangy flavors and is a crowd-pleaser!

INGREDIENTS

• 1 Tbsp. Dijon mustard
• 1 tsp. Organic honey
• 1/3 cup Avocado oil
• Zest and juice of 1 lemon
• Salt and pepper, to taste
• 1/2 cup Olive tapenade
• 1/4 cup Parsley
• 1/4 cup Dill
• 1/4 cup Sprouts Balsamic Vinaigrette
• 1 pkg. of Herbed goat cheese
• 1 12-oz. can Tuna fillets in spring water, drained and flaked
• 1 12-oz. can Tuna fillets with oregano and olive oil, partially drained and flaked
• 1 14-oz. can Sprouts Organic Garbanzo Beans, drained and rinsed
• 1 pt. Cherry tomatoes, halved
• 1 loaf of Sprouts Italian Craft Bread (Country White Bâtard)

INSTRUCTIONS

1. Make the dressing: Whisk the Dijon mustard, honey, lemon zest and lemon juice in a medium bowl. Slowly whisk in the avocado oil until well blended. Whisk in the dill, parsley, 1/2 teaspoon salt, and pepper to taste.
2. Toss the tuna, chickpeas, 1/4 cup olive tapenade and tomatoes in the dressing in the same medium bowl. Next, add in the Sprouts Balsamic Vinaigrette. Taste and season according to your preference.
3. Cut the Italian loaf in half and toast in the oven at 400°F for 5 minutes on each side to give the bread extra crunch. Remove the bread from the oven and spread 1/4 cup olive tapenade on one half of the loaf and the herbed goat cheese on the other.
4. Scoop the tuna salad mixture onto the loaf half with the olive tapenade on it. Top with the half of bread slathered in goat cheese. Cut the massive sandwich into six smaller sandwiches.

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Mango Moscato Berry Spritzer

This is a refreshing, tropical and light white-wine spritzer recipe that will delight your taste buds with island flavors. Perfect for any summertime party!

INGREDIENTS

• 3/4 can of Passion Fruit La Croix
• 1 bottle of Santero Moscato & Mango (or a similar Moscato of your choosing)
• 1/2 cup Organic blueberries
• 1/2 cup Organic blackberries

Tip: Save a few of the blackberries and blueberries for garnish

INSTRUCTIONS

1. Pour the Moscato and Passion Fruit La Croix into a pitcher with ice cubes and stir gently.
2. Add the blueberries and blackberries to the pitcher and muddle with a large spoon.
3. Fill each cup with the Spritzer and muddled berry mixture.
4. Add a few blackberries and blueberries to each glass for garnish.

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Meet Emily & Barbara

Fortuitous Foodies

Welcome to Fortuitous Foodies! We started this blog as a way to share all of our culinary creations, restaurant reviews and travel experiences with the world. We believe that food and travel is something that should be savored and shared!  

After enjoying holiday eats and treats, it might be hard to get back into your New Years’ resolution routine. Spring is just around the corner and it’s the perfect time to get back into your healthy routine. A great way to start is by beginning your day with a healthy breakfast! Give these easy-to-make and protein-packed recipes a try:

Green Smoothie

Ingredients:

• 1/2 cup Parsley
• 2 cups Spinach
• 1 Lime, juiced
• 1 cup Pineapple
• 1 1/2 cups Water
• 1 serving Vega One French Vanilla

Directions:

1. Blend until smooth!

Blueberry Buttermilk Protein Waffles and Pancakes

Ingredients:

• 2 Tbsp. Apple cider vinegar
• 2 cups Unsweetened Silk Almondmilk
• 1 Tbsp. Ground flax seed
• 3 Tbsp. Water
• 2 cups All-purpose gluten-free flour (I used Bob’s Red Mill)
• 1/2 tsp. Baking powder
• 1/2 cup Vega One French Vanilla
• 1 cup Dried or frozen blueberries
• 1/2 Banana, mashed
• 1-2 Tbsp. Coconut oil, liquid
• 1 Tbsp. Sugar (omit if making pancakes)
• Optional toppings: maple syrup, blueberries and chopped walnuts

Directions:

1. Combine apple cider vinegar and almond milk, set aside (to make buttermilk).
2. Make a flaxseed “egg” by combining flaxseed and water. Stir and set aside.
3. Combine flour, baking powder and Vega One. If making waffles, add sugar now.
4. In a separate bowl, combine banana, flaxseed egg, buttermilk mixture, and coconut oil (1 tablespoon for pancakes, 2 tablespoons for waffles).
5. Mix wet into dry ingredients, until mostly combined, then fold in blueberries (if the batter appears too thick, add more almond milk 1 tablespoon at a time. if it’s too thin add 1 tablespoon of flour at a time).

For waffles:

1. Preheat waffle iron.
2. Lightly grease waffle iron with coconut oil.
3. Cook waffles as per waffle iron directions (will vary depending on waffle iron).

For pancakes:

1. Heat pan on medium heat.
2. Lightly grease pan with coconut oil.
3. Once hot, drop pancake batter onto pan.
4. Flip once batter is bubbly in the center, 3 minutes.
5. Cook until golden brown, approximately 3 minutes.

Mason Jar Oatmeal on the Go

Ingredients:

• 2 cups Rolled oats (or steel cut oats*)
• 2 cups Liquid (you can use all water, though a combination with non-dairy milk yields more creamy consistency)
• 1/2 tsp. Salt

Toppings:

Chocolate Lovers:

• 1 Tbsp. Vega Essentials Chocolate or Vega One Chocolate
• 1/2 sliced Banana
• 1 Tbsp. Peanut butter

Fruit & Nut:

• 1 Tbsp. Dried cherries + 2 Tbsp. Chopped roasted, salted almonds
• 1 Tbsp. Dried apricot or golden raisin + 2 Tbsp. Chopped raw walnuts
• 1/2 sliced Banana + 2 Tbsp. Chopped pecans
• 1/2 Apple, chopped + 2 Tbsp. Walnuts and pumpkin seeds

Directions:

1. Cook oats on the stove at medium-low heat until most liquid is dissolved and oats are soft.
2. Remove from heat while a bit of liquid still remains (the oats will continue to soak the liquid as they cool).
3. Divide oats into 4 containers and let cool with lids off.
4. Once cool, add mix-ins (or wait and do it before you eat) then seal the oatmeal and store in refrigerator.
5. When ready to eat, top oats with a splash of water or milk, stir and reheat in microwave. Add any additional toppings.
   • Chocolate Lovers: After reheating, stir into oatmeal 1 tablespoon Vega Essentials Chocolate or Vega One Chocolate (for a protein boost), and top with 1/2 sliced banana and 1 tablespoon peanut butter.
   • Fruit and Nut: Stir into oatmeal either while preparing or right before eating 1 tablespoon dried fruit and 2 tablespoons chopped nuts.

Additional notes:

• Leftover oats will last in refrigerator for up to 5 days.
• To save time, cook your oats in a slow cooker or rice cooker overnight, which lets you wake up to piping hot oatmeal in the morning. To do this, make sure you use steel-cut oats, and add 4 cups liquid for 1 cup of oats. Cook on low for 8 hours, and in the morning spoon out and top with your choice of toppings.

 

Fourth of July weekend isn’t complete without fireworks, barbecues and your favorite line-up of outdoor eats. Take your barbecue spread to the next level with a drink that your friends at Sprouts made with summertime in mind. This bright and bubbly punch will add a touch of sparkle to any weekend get-together. You’ll love how easy it is to mix up and your guests will appreciate the patriotic spirit from the sparklers on the street to the sparkle in their cup. Pair these simple ingredients together for a beverage that’s sure to be a new Fourth-of-July classic.

Ingredients:

• 2 bottles White wine
• 1/2 cup Berry-flavored vodka
• 1 cup Sprouts Sparkling Lemonade
• 1 cup Blueberries
• 1 cup Strawberries, hulled and sliced
• 1 cup Raspberries
• 1 1/2 cups Pineapple, sliced

Instructions:

1. Create stars out of the sliced pineapple using a star-shaped cookie cutter.
2. Combine all ingredients in a large punch bowl or pitcher and stir well.
3. Cover and refrigerate until ready to serve.
4. Serve over ice and enjoy!

*Make this a kid-friendly mocktail by leaving out the wine and swapping the berry-flavored vodka with cranberry juice!  

Donut Holes

Ingredients:

• 2 cups Flour
• 2 Tbsp. Sugar
• 2 Tbsp. Baking powder
• 1 cup Milk
• 1/4 cup Butter
• 1 Egg
• Oil

Instructions:

Fill an 8×12-inch wide frying pan with 1 inch of oil, put on medium-high heat. Whisk together milk, softened butter and egg. Incorporate dry ingredients into wet mixture and blend together to create a thick batter. Once the oil is heated, use a small scoop to drop balls of batter into the pan and cook for 2–3 minutes. Using tongs, turn donuts holes and cook for an additional 2–3 minutes, until golden brown. Transfer donut holes to a paper towel lined platter and let cool. Dust with granulated or powdered sugar or serve with seasonal dipping sauces.

Pumpkin Yogurt Dip

Ingredients:

• 1 can Pumpkin purée
• 1 cup Vanilla yogurt
• 1/4 cup Brown sugar
• 2 tsp. Cinnamon
• 1 tsp. Nutmeg

Instructions:

Combine all ingredients and serve with fresh donut holes or ginger snaps.

Creamy Toffee Dip

Ingredients:

• 1 cup Cream cheese
• 1/2 cup Brown sugar
• 1/2 cup Toffee, chopped
• 2 tsp. Cinnamon

Instructions:

Coarsely chop toffee and combine with softened cream cheese, brown sugar and cinnamon. Stir until all ingredients are well incorporated and creamy. Serve with fresh donut holes or sliced apples.

Chocolate Batter Dip

Ingredients:

• 1 cup Cream cheese
• 1/2 cup Brown sugar
• 1/4 cup Cocoa
• 1 tsp. Vanilla

Instructions:

Combine all ingredients, stirring until well incorporated and creamy. Serve with fresh donut holes or berries.  

When selecting pears, gently press your thumb at the neck to test for ripeness: the more give you feel, the riper the pear is. Store at room temperature until they reach optimal ripeness, then refrigerate. Here are some of the pears you will find in Sprouts stores this fall:

Green D’anjou:

Sweet and juicy with a hint of citrus. Best eaten raw.

Red D’anjou

Sweet and juicy with a smooth skin. Great in salads and desserts.

Bartlett:

Signature variety with a delicate skin, sweet taste and juicy bite. Great for snacking, canning or baking.

Bosc:

Crisp and sweet. Good choice for baking or poaching because they keep their shape.

Comicle:

Buttery and exceptionally sweet. Favorite in holiday gift baskets and elegant desserts.

Forelle:

Crisp and tangy. Pairs well with cheese.

Seckel:

Bite-size, crunchy and ultra-sweet. Excellent for children’s snacks, pickling or garnish.

Starkrimson:

Sweet with a subtle floral aroma. Perfect for snacking, salads, or any fresh use that shows off its crimson skin.  

What’s not to love about mashed potatoes? They’re creamy, buttery and have been a holiday staple for as long as you can remember. However, they’re usually loaded with milk and butter, making this seasonal favorite not so diet-friendly. If you’re trying to save a few calories, these three mashed options make a great addition to your plate. Go ahead and help yourself to seconds, or even thirds!

Parsnip and Carrot Mash:

Ingredients:

• 1/2 lb. Parsnips, peeled
• 2–3 med. Carrots, peeled
• 2 Tbsp. Olive oil
• 4 Tbsp. Fresh thyme
• Salt and pepper, to taste

Instructions:

1. Bring a large pot of water to boil over medium-high heat. Dice the parsnips and carrots and add to the boiling water. Boil for 15 minutes, or until tender.
2. Drain the parsnips and carrots and place in a food processor along with the olive oil, fresh thyme leaves, salt and pepper.
3. Pulse until desired texture. Enjoy!

Butternut Squash and Sage Mash:

Ingredients:

• 1 lb. Butternut squash, cubed
• 2–3 cloves Garlic
• 1/3 cup Fat-free sour cream
• 3 Tbsp. Butter
• 3/4 tsp. Garlic powder
• 1 tsp. Sage
• Salt and pepper, to taste

Instructions:

1. Bring a large pot of water to a boil. Add cubed butternut squash to the boiling water. Boil until tender.
2. Remove squash and place in a large bowl. Add the butter and mix with a potato masher until butter has melted. Continue mashing as you add the rest of the ingredients until texture is smooth and fluffy. Enjoy!

White Bean and Pesto Mash:

Ingredients:

• 2 cans White northern beans, drained
• 1/2 cup Vegetable stock
• 1/3 cup Parmesan, finely grated
• 1 1/2 Tbsp. Basil pesto
• Pepper, to taste
• Olive oil (optional)

1. Add the drained beans to a saucepan with the vegetable stock. Simmer over medium heat for about 5–10 minutes, or until the beans are very soft. Mash with a potato masher until desired texture.
2. Add the Parmesan, pesto and pepper and mix until well combined.
3. Serve with a drizzle of olive oil to keep from drying out. Enjoy!

 

Start feeling your best the natural way! In combination with a healthy lifestyle, herbal supplements can be extremely helpful in balancing your mind and body from the inside-out. Get ready to feel revitalized, invigorated and energized! Carving out a little time for yourself will go a long way in achieving a balanced and healthy life. Learn how cinnamon, holy basil, kava kava, maca and olive leaf can bring bliss into your routine. Our vitamin department is stocked with a variety of herbal supplements and our friendly vitamin team members are always there to help guide you along the way.

Cinnamon

Cinnamon has a rich history of use in supporting digestion, acting as a local stimulant and antiseptic and has been present in traditional medicine for thousands of years.

• Supports a healthy response to stress*
• Promotes blood circulation throughout the body*
• Helps to maintain blood sugar metabolism*

Video Description: Our Sprouts Vitamin Manager shares the herb that sparks their Botanical Bliss, Cinnamon.

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Holy Basil

Described as “the incomparable one,” holy basil has been used for more than 3,000 years.

• Supports a healthy response to stress*
• Nourishes the mind and promotes mental clarity*
• Supports vitality as an adaptogenic herb*

Video Description: Our Sprouts Vitamin Manager shares the herb that sparks their Botanical Bliss, Holy Basil.

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Kava Kava

Kava kava is a root found in the South Pacific islands. Its history of use by islanders is significant and it’s long-since been understood to be calming and relaxing.

• Supports a feeling of calmness and relaxation*
• Helps achieve emotional balance*
• Promotes deep and restful sleep*

Video Description: Our Sprouts Vitamin Manager shares the herb that sparks their Botanical Bliss, Kava kava.

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Maca

For centuries, maca has been used as a caffeine-free, plant-based performance enhancer to help reduce stress and increase energy.

• Helps balance the body’s ability to cope and adapt to stress*
• Improves physical endurance and mental stamina*
• Supports natural hormone balance in the body*

Video Description: Our Sprouts Vitamin Manager shares the herb that sparks their Botanical Bliss, Maca.  

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Olive Leaf

The olive leaf has a rich history dating back over 3,000 years.

• Promotes immune vitality and is suitable for both long- and short-term use*
• Contains antioxidants that protect the body from free radical damage*
• Supports healthy inflammatory response*

Video Description: Our Sprouts Vitamin Manager shares the herb that sparks their Botanical Bliss, Olive Leaf.*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.