January comes with people talking about goals and changes and all the amazing things they plan to do. Goals are fantastic because they provide direction and motivation, giving us something meaningful to work toward. For me, the key to achieving goals lies in breaking them down into manageable steps and creating
habits that stick. However, we can often get overwhelmed and give up because there are just so many things we want to accomplish. I have found my greatest successes come from simple routines and preparation.
One goal that many people make in January is eating healthier. It’s a great goal but can seem overwhelming because most people don’t know
where to start. Their pantry may be full of things they are trying to give up, but since they don’t have a simple plan or routines in place, they end up eating whatever is in the house instead of something healthier. Eating healthy can seem daunting—you might think you need to find all new recipes, completely restock your pantry, and spend hours making it all work. I remember when I first started my journey; I felt overwhelmed, but I discovered that small, consistent changes made all the
difference. Personally, I don’t use a lot of intense recipes or spend hours prepping meals. I choose to eat simply and really love it how easy it is and how good I feel.
A simple way to quickly increase nutrition with low effort is to start some sprouts and use them every day. I love eating sprouts because they’re like having a mini garden on my
counter, providing fresh, nutrient-rich food every day. Sprouts are packed with vitamins, minerals, and antioxidants, making them a powerhouse addition to any meal. Most sprouts can be done easily in a mason jar with a sprouting lid (you can also use cheesecloth and a rubber band instead of the sprouting lid). Start with a clean jar, add seeds to the jar and cover with water and put the sprouting lid on the jar. Let the seeds sit in the jar overnight. In the morning drain the water and rinse the
seeds with fresh water. Rinse at least morning and night, and let the jar sit on its side on the counter while sprouting. I like to keep the jar covered for the first 2 days. When the sprouts are the desired size, harvest and store in a container in the fridge. You can add a paper towel or cloth to absorb moisture.
Sprouting works best for
me when I stick to a routine of starting a new batch as soon as I take one out of the mason jar. For example, as soon as a batch of alfalfa sprouts are ready, I take them out of the jar, store them in the fridge and then wash the jar and lid, and start the process again. This way I have a new batch ready right about the time I’m finishing up the previous batch. I have a variety of sprouting seeds to cycle through, and there are usually at least two batches of sprouts in different stages going on
the counter all the time.
Another type of sprouts I like are mung bean sprouts. They are grown differently than alfalfa sprouts, because they grow best when under gentle pressure. I soak them in water overnight (or during the day), strain them, and leave them in a small round colander inside of a bowl (for draining). I put a smaller glass bowl
inside the colander on top of the mung beans and cover it with a towel. That’s it! I rinse the sprouts morning and night and within 2-3 days the mung beans have little tails and are ready to eat. I store the sprouts in a container in the fridge (if they make it there before I eat them) and start the process again. Starting and rinsing sprouts takes maybe 5 total minutes out of my day, but gives me a massive payoff in terms of meal prep.
One of my favorite meals is mung bean sprouts, a whole avocado, and any vegetables that are available (like onions, peppers, cucumbers, tomatoes, or greens). I started experimenting with this combination after trying to simplify my meals, and it’s been a game-changer for me. Throw it all in a bowl, drizzle some coconut aminos, and add real salt, pepper, cayenne, and any other spices I’m in the mood
for (garlic, cumin, paprika, lemongrass, parsley, nutritional yeast, etc.). I love this meal prep because it’s so easy! No pots and pans to wash, no waiting for things to cook. I can have a meal ready in 5 minutes or less and only have to wash the cutting board and knife.
If one of your 2025 goals is to eat healthier, try just starting with
sprouts. They are full of nutrients and are easy to do. You don’t need fancy equipment or recipes, just a mason jar and a sprouting lid, or a strainer and a bowl. Make it a routine to rinse your sprouts morning and night and start a new batch when one finishes. Then start eating your sprouts by adding them to everything and see how you feel. Make sure you stock up on vegetables and fruits like cucumbers, tomatoes, and leafy greens, and have fun experimenting with spices to enhance your meals. As
you increase your intake of fresh food, you will feel better, have more energy, and receive inspiration for the next step on your path to wellness. I’d love to hear your sprouting success stories or creative recipes—share them and inspire others to join the journey!
