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Healthy Eating Starts Young

This week, I had the pleasure of sitting down with a group of Girl Guides to help them earn their Healthy Eating badge.

This is a lively group of 9 and 10-year-old girls. I had gone in with a plan to engage the kids. When we sat down, I began with a question, “Who makes their own lunch?”

The first thing that struck me was how many of these kids are making their own lunches (or mostly a good chunk of them). More importantly, I was blown away by how educated this generation of kids are in terms of what makes a healthy diet and how to make good food choices. The kids led the discussion and went into areas of organic vs. non-organic, GMOs, and also talked about trans fats. It was like I wasn’t even there. It was so inspiring to see young kids so engaged in their own health and their food choices.

We wrapped the night up with a snack that we all enjoyed. Our dear customer Joan H. gave this recipe to us, and it was very well received. Thanks Joan!

You can adapt this to your taste:

Cucumber roll up snacks

What you need:

Long english cucumber




cheese slicer

  1. Cut the cucumber in half
  2. Using the cheese slicer, cut the cucumber into thin slices
  3. Cut carrots and peppers into thin match stick pieces
  4. spread hummus on cucumber, place a few carrots and few peppers inside
  5. roll ‘em up!

Also, wanted to send our congratulations to Sherry T, the winner of the $50 gift certificate contest!

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Add Vitamin D to boost your immunity

Vitamin D is a critical nutrient for boosting immunity as we navigate this cold and flu season. Our son has been hit hard this fall/winter with virus after virus starting in late September. Once we ruled out underlying conditions through several blood tests, we shifted our focus to boosting his immune system.

More and more research has been published recently about the critical importance of vitamin D. It is important to understand it and how it works synergistically in the body with other vitamins and minerals.

Vitamin D is actually a steroidal hormone and has several important functions:

• regulating the absorption of calcium and phosphorus

• facilitating normal immune system function

• stimulating the production of nitric acid which helps to regulate blood flow

• preventing blood clots

• facilitating normal growth and development of bones and teeth

• supporting improved resistance against certain diseases (multiple sclerosis, heart disease, flu)

More research has been done recently regarding depression and anxiety and vitamin D. The results show a decrease in the number and severity of symptoms when supplementing with vitamin D. It is a small but important part of treatment.

Other than through fatty fish, it is difficult to get proper nutrients through diet. This is why we see so many vitamin D fortified foods (like milk). Unfortunately, the form we need to have is not contained in fortified foods.

Northern countries like Canada don’t get enough sunshine in the fall and winter months. This is particularly important for getting our vitamin D. Vitamin D is produced by your body when your skin is exposed to the sunlight (recommendation of 10 minutes without sunscreen).

Our recommendation is a supplement of 1000 IU of Vitamin D3 to get us through the fall and winter months.

Food sources of Vitamin D:

• shiitake mushrooms (40 IU in 1 cup

• almond milk (100 IU in 8 oz)

• oatmeal

• fatty fish, like tuna, mackerel, salmon and sardines (fish oil supplements are a great source)

• egg yolk

• beef liver


The recommended IUs for vitamin D are:

• children and teens: 600 IU

• adults up to age 70: 600 IU

• adults over age 70: 800 IU

• pregnant or breastfeeding women: 600 IU


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Four Immune boosting products

Chlorella Tablet package from Giddy YoYo 200g

It’s time to get those immune systems fully supported and ready to fight whatever virus comes your way.

We’re very picky when it comes to supplements. Most are loaded with fillers and indigestible synthetic vitamins.  Synthetic vitamins are unrecognizable to the body and therefore pointless.

Here are a few fantastic, high quality supplements that we recommend for you.

  • Samuraw Nutrition. We love this product! 100% bioavailable to your body (that means your body will access the vitamins and minerals without any work putting it to use). It is made from 100% certified organic vegetables and fruits. Seven servings of fruits and vegetables per serving to be precise. Twenty four vitamins and minerals and he most effective human-strain shelf-stable probiotic Lactobacillus rhamnosus GG that is clinically proven to support optimal health in children and youth, with over 1,000 scientific studies.

You add 1-2 scoops to a small amount of juice (or your choice of beverage) and mix. There is no flavour (Sprout tested and the pickiest one gave it a thumbs up).

We have the Samuarw Organic Complete on sale for February at $29.99. Make sure to take advantage of the special.

Also on deck, Giddy YoYo Chlorella and Spirulina Tabs. Chlorella and Spirulina are blue green algae. Chlorella and Spirulina support hormone function, lowers blood pressure and cholesterol, promotes cardiovascular health and helps to negate the effects of chemotherapy and radiation.

Blue-green algae is rich with phytonutrients including:

  • amino acids
  • chlorophyll
  • beta-carotene
  • potassium
  • phosphorous
  • biotin
  • magnesium
  • B-complex vitamins.

Both are in stock.

One last big one on our list; probiotics. More and more mainstream medical professionals are recommending a probiotic as part of your daily regime. Our immune system and health really begins in the gut. Over the years through too much cooked food, processed food, antibiotic use and illness kill all the good flora in our guts. Eating yogurt and fermented foods like sauerkraut is great, but to really get those numbers up you need a good supplement.

In traditional diets our food would be fermented and eaten very close to harvest. There is a great deal of controversy with how and when is the best way to take a probiotic so that it makes it through the hostile highly acidic environment of the stomach. It makes sense to take it in food form so that it makes it through there.

So, for all those reasons our number one choice for a probiotic is Vita Biosa. It is made from a triple ferment process derived 100% from food.

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Beat the cold and flu with these tips

Hands up, those with the dreaded cold virus! I’ve personally put up a valiant fight. Both of our kids have been down with a virus that starts in the throat and sticks around for weeks.

I feel that I would have been much more sick had I not had some great tools at my disposal.

Here are some tips (based on our family’s experiences) that have worked:

•Beekeepers Bee Propolis Spray: I cannot say enough about this stuff. When our youngest was crying because her throat hurt so much — bam! I sprayed her four times, and like magic, she would say it felt better. Why? Propolis has been called ‘nature’s antibiotic’. It is what bees make to heal and repair their hives. The Propolis spray also doesn’t have to be used when in need. It is so high in antioxidants and is anti-inflammatory that some athletes use it regularly to recover from strenuous workouts. Whatever the case may be, it works!

•Hedd Wynn Oil of Oregano: Yes, it’s nasty. But it works, too! It didn’t prevent the cold virus from taking hold, but I like to think that it stopped the throat thing from turning into something far more sinister. Some people dilute it in a bit of juice and then drink it. Not us! I administer it directly to the back of the throat. It works best when applied directly on the ‘infected’ area.

•Moonshine Mama’s Winter Warrior: I won’t lie; I think I’m addicted to this. I drink it straight up at three times the recommended dosage. There is no harm in doing so. In fact, there is the preventative dosage and then there is the ‘I will not go down with this virus’ dosage.

Here are a few reasons why the Winter Warrior is so effective:

1) Elderberry has been scientifically proven to shrink mucous membranes. And yes, that means all that fun stuff in your sinuses. Take that!

2) Juiced,organic turmeric and ginger. These two are major powerhouses on the anti-inflammatory front. They are also very high in antioxidants. As a side benefit, they are also great on the gut if you’re feeling a bit nauseous.

Organic bone broth (especially chicken): We get ours from Home on the Range on Main Street (they currently have it in stock in chicken, turkey, and beef). Bone broths are so nourishing and grounding. We’ve been making a chicken noodle soup and alternating between chicken and turkey broth.

Finally, combine all of the above with the usual practices of washing your hands, getting lots of rest, and eating lots of broth, fresh fruits, and vegetables.

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Check out what’s new on our online store

Over the past year, we’ve been busily working away at our online store. We want to make sure that those of you who may have moved away can still get the Sprout goodness you love.

You can expect to find beautiful locally crafted personal care and gift items like candles, shampoos, soaps, essential oils and more. Food is not likely to make it onto the online store, but it could. Each week our goal is to offer at least two new products online.

We will ship anywhere. (In fact, we recently sent two orders down to the States!) Of course, even if something isn’t on the online store and you want it shipped to you, just send us a note and we will make it happen.


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Apples and Pears from Martin Rothe’s farm

Apple season has always been our favorite time of year at Sprout, and this year is no exception. This past week, we received a gorgeous shipment of Royal Gala, Jonagold and Fuji applesalong with Bartlett pears and Bosc pears from Martin Rothe’s biodynamic farm in Oliver, BC. In around two weeks time we expect to receive Winesaps, Ambrosia, Pinova and Anjou pears. The apples from Martin’s farm are certainly worth the wait each year. They are truly wonderful.

Make sure to check out our weekly recipe, written by a different staff member each week. This week’s recipe is a delicious soup from Andrea. The items in each weekly recipe are on sale at 10% off for that entire week!

~ Nicole & the ladies of Sprout ~

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Squash season

The weather is a getting cooler every day and our food repitoire is shifting toward warmer, comforting foods. Personally, this is my favorite season for meals. Soups, curry, stews and more – I love it.

Fall-harvest squashes and other local favorites make great sides or mains. Here is one I made last night – very simple and delicious! The whole Sprout family loves this one:

– 1 Butternut squash (cubed and peeled)

– coconut oil, melted (enough to coat cubed squash)

– a generous sprinkle of Simply Organic curry powder

– a generous sprinkle of Simply Organic garlic powder

– salt and pepper to taste

Roast at 350-375 degrees for approx 45 minutes. Serve with your favorite main dish. Stand back and watch it be devoured!

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This week at Sprout

We hope you are all settling back into your routines and getting back to your healthy habits.

With the nice weather, you can expect to continue seeing a good selection of local produce.

We eagerly await local apples! Another favorite of yours that we have a great supply of is local delicata squash. These guys are lovely and tasty. Make sure to get them while they are in season.

Locally yours,

Nicole and the entire Sprout Crew

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Back at it!

It might be back to school season, but Mother Nature still thinks its summer. With the cold and wet spring, then smoke filled skies, farmers are finding that certain crops will be at least three weeks delayed.

We are still enjoying Martin Rothe’s beautiful biodynamic peaches and nectarines. They are going fast – and we still have a few cases up for grabs. His local apples might make an appearance by the last week of September or early October.

Olera Farms continues to deliver their beautiful, local crops, of salad mix, heirloom tomatoes, broccoli, and piccalino cucumbers.

Welcome back to September everyone. We look forward to seeing you all very soon!

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Potentially one more blueberry pick!

Wow, the blueberries flew out of here. Thanks to everyone who made their pre-orders. We have a couple of 10 lb cases available as they squeezed out a few extra pounds for us. First come, first serve!

Ron says there might be a second pick of our favorite Duke variety in the next week or two. There other varieties available: Blue Crop & Liberty. They are not as large as the Duke, but are quite nice as well. If this is of interest to you let us know. We’ll start a list for the second pick Dukes.

If you’d like to pre-order for the next batch, please contact the store 604-983-6657 to put your name on the list and pay the $20 deposit. If the pick doesn’t produce enough, we’ll refund you your deposit.


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