Do you plan your meals ahead of time?

Do you typically plan your meals for the week ahead of time?

Or do you shop throughout the week for a few days at a time?

I know people on both sides of the fence:

Those who rotate the same recipes week after week, and those who like to try new recipes and mix it up each week.

Which one are you?

The Lowdown on Sprouting

Sprouting your food is super easy, inexpensive, and provides so many nutritional benefits. You don’t need much of a green thumb to have success with sprouting—it’s low-maintenance and requires basic equipment that you probably already have lying around in your house. You can sprout most legumes, nuts, seeds, and some grains, such as wheat. There are, however, a few foods you should be careful about sprouting, such as kidney beans and quinoa, which might upset your stomach. Sprouted kidney beans should not be eaten raw. You can also ‘technically’ sprout chia and flax seeds, but it is difficult and not usually worth the effort.

Contrary to what some might think, sprouting your foods is safe and simple. Because you will be working on such a small scale (compared to the mass production of companies), it is much easier to control your environment and keep it sanitized. It would be best if you made sure that the supplies you’re using are clean, that your sprouts are getting enough air, and that you always wash your hands before and after handling the sprouts.

So, what do you need to sprout?

While you don’t need special sprouting seeds, they make the process easier. Most imported foods that we find at the grocery store are irradiated so that they cannot sprout. Secondly, companies sell sprouting seeds knowing that you intend to sprout them, ensuring their environment is sanitized correctly and that there are no harmful pathogens in them.

In contrast, if you buy a regular bag of beans, the manufacturer is assuming you will boil them, getting rid of any potential lingering pathogens, so they aren’t overly careful. You can order sprouting seeds online if you have trouble finding them at your grocery store. Once you have your seeds, all you need is a clear jar, some breathable material such as cotton, and a rubber band. The first thing you need to do is soak your seeds in the jar. A general ratio to follow is 3:1 parts water to seeds. Depending on what you’re sprouting, the soaking time will vary.

For example, chickpeas should soak for 8 hours, whereas sesame seeds should soak for only 2 hours. You can leave the jar open or close it with your breathable cloth and rubber band. After soaking, drain and rinse with fresh cold water. Place your jar in a bowl upside down and make sure it’s able to drain. Twice a day, rinse and drain your sprouts. The length of time you harvest your sprouts depends on the type of sprout and personal preference.

When they’re finally finished, rinse and drain them one last time and lay them out on a kitchen towel to dry for around an hour. Make sure to store them in a container with some paper towel to absorb any excess moisture and place them in the fridge. They can usually last a week if stored properly. You can add sprouts to your salads, sandwiches, add them to your omelet, or whatever you choose—the possibilities are endless.

What’s one GOOD thing that has come from your time at home through the quarantine?

Did you learn something new?

Learn to rest more?

Do some house projects?

Connect with friends and family more?

Give yourself space to grieve and learn this new way of life?

I know many things have been difficult, but I’d love to hear what’s been GOOD for you.


One thing I always keep on hand is an “emergency” freezer meal for those busy days I’m tempted to order take-out instead of finding the time to cook.

Stir-fry is a great freezer meal option.  You can keep a frozen bag of stir-fry veggies, a microwaveable brown rice option, and any protein you’d like to add to the mix.  Mixing all of this together can have dinner on the table in 15 minutes or less. I like to use an Asian sauce to the pan when mixing everything together — and it’s always a crowd-pleaser!

What’s your go-to “emergency” meal for when the time has slipped away from you?

Your schedule is packed.  Your days are full.  And you have absolutely no idea what you’re cooking for dinner tonight. 

Sound familiar?  This was my biggest struggle while trying to create a healthy lifestyle that sticks.  It’s just so simple to speed through a drive-thru on the way home from work, and not have to worry about cooking.  Right?

Clearly, fast food isn’t going to help us reach our health goals — this, we know!  So something else has to happen… something more permanent.

It took awhile, but I finally hacked the kitchen confusion and figured out how to plan healthy, simple meals without spending hours in the kitchen daily.

And I’m going to teach you those simple strategies!  Go ahead, take that deep sigh of relief.

Join me for my 5-day Simple Summer Meals Series starting on July 6, 2020.

Sign up HERE



Sign up HERE
Date: July 6, 2020—July 10, 2020
Event: Simple Summer Meals Series
Sponsor: Kim Zajan, CHC
Public: Public
Registration: Click here to register.