How to Grow Broccoli Sprouts at Home - And Why You Should!

Growing your own sprouts at home is a fun, exciting and healthy project!

Broccoli sprouts are 10x – 100x higher in some cancer fighting compounds than the actual mature vegetable!

Sprouts are a tasty and nutritious addition to sandwiches, salads, or stirred into a bowl of soup. You may have noticed they can be a bit pricey at your local grocery store, but luckily they are very easy and affordable to grow at home. I chose to focus on growing Broccoli Sprouts because they are quite the super food! Broccoli sprouts are 10x-100x higher in some cancer fighting compounds than the actual mature vegetable. They are also packed with protein, fiber, antioxidants and a variety of vitamins and minerals. The process of growing your own sprouts involves soaking the broccoli seeds overnight and then keeping them in a dark and warm place while they germinate.The key to growing healthy sprouts is regular rinsing and draining which will prevent mold and fungi from growing.

What You Will Need:

Wide-mouth quart jar

Sprouting lid

Broccoli Seeds
Filtered Water

Instructions for Growing Broccoli Sprouts:

Add 2 tablespoons of broccoli sprouting seeds to a wide-mouthed quart jar.

Cover with a few inches of filtered water and cap with a sprouting lid (cheesecloth or mesh will work too!)

Store in a warm, dark place overnight, like a kitchen cabinet.

The next morning, drain the liquid off and rinse with fresh water. Be sure to drain all the water off.

Repeat this 3-4 times a day. Continue to store your seeds in a warm, dark place. After a few days, the seeds will start to break open and grow!

Eventually, the sprouts will be an inch or so long and have yellow leaves. Now you can move the sprouts out into the sunlight.

Continue to rinse them 3-4 times a day until the leaves are dark green. Now they are ready to eat!

This whole process will take about a week. Patience is key!

Once they are ready, replace the sprouting lid with a standard mason jar lid and store in the refrigerator.

Serve on top of salads, stirred into soups, or however strikes your fancy.

Growing your own sprouts at home is a fun, exciting and healthy project!

Sweet Potato Pie Oatmeal

To be the best, you need to train your best.  Training involves more than cardio and lifting weights, it also includes eating!  Olympic athletes exert massive amounts of energy, through many vigorous workouts, to stay fit for their big events.  To keep up and maintain energy needs, it is crucial to fuel the body with the right nutrition. Eating a combination of carbohydrates and protein 1-3 hours before your work out will give you the energy needed to complete an event at optimal levels.  Depending on the type of workout and person, those amounts may vary.

What do carbohydrates and protein do to the body? Carbohydrates give your blood glucose, which is converted into energy used to support the body’s functions and physical activity.  Protein helps repair and strengthen muscle tissue, which is extremely beneficial for Olympic athletes who are putting tons of stress on their bodies.

When deciding what to eat, look for slow digesting complex carbohydrates such as oats. A good recipe to incorporate oats and a protein is Sweet Potato Pie Oatmeal.  This recipe will give you the right fuel to start your engine!  Adding some sweet potato puree adds a ton of vitamins and minerals, including 100% of your daily vitamin A needs and a good source of Iron.  The nuts and milk you add in gives your body some protein to round out the combinational meal.  The recipe is simple and a great option for a pre-workout meal!


Two Servings:

  • 1 cup rolled oats

  • 1 3/4 cups milk

  • 1/2 cup sweet potato puree or 1 small potato

  • 2-3 Tbsp brown sugar, maple syrup, or other sweetener of choice

  • 1/2 tsp ground cinnamon

  • 1/2 tsp ground nutmeg

  • 3 Tbsp walnuts or pecans



  1. Combine oats, milk and sweet potato puree onto a stove top

  2. Cook on medium heat until the oats are tender

  3. Stir in sweetener, cinnamon and nutmeg

  4. Add nuts to top it off and enjoy!


Olympian Tumeric, Ginger and Lemon Tea!

The 2018 Winter Olympics are off to a great start! How great is it to watch athletes who have trained years for this moment achieve their goal?! I’ve always seen Olympic Athletes as real life superheroes. So strong, so confident, so determined. There dedication to a healthy lifestyle has always been so motivating to me. This year I made it my goal to focus on finding ways to fuel like an Olympic Athlete during these winter games

How do I fuel like an Olympic Athlete? My latest obsession is ginger and turmeric. Both are great ingredients that you can fit into a lot of recipes (especially warm drinks). Both have been shown to have a great impact on the body, especially, for people who are active. They both fight inflammation, help keep your body regulated, and promote a healthy immune system. The perfect combination to bring home the gold.

Ginger is great for digestion. Ginger has been shown to help the stomach maintain its regular digestion rhythm. A great example of this is after a large meal ginger helps regulate high sugar levels that might disrupt digestion. Ginger is also great for bone health and for relieving joint pain (Great for an Athlete!). Ginger contains a compound called gingerols which have been directly associated with suppressing inflammation in the body.

Turmeric is also a great ingredient to aid in preventing inflammation and reducing pain. Turmeric contains a compound called curcumin. Curcumin has gained a lot of attention for its anti inflammatory properties. Turmeric has also been shown to improve liver function by stimulating the lymphatic system ensuring that toxins are removed efficiently.

Turmeric and Ginger are both ingredients that can help spice up any dish. Not only will adding they help take your food to the next level it will also help boost your health. Looking for something easy to make that contains both ginger and turmeric?! Check out this delicious Turmeric, Ginger, and Lemon tea. It’s a great night time drink to sip on which will help fight inflammation making sure you are ready for you workout the next day!

Turmeric, Lemon, and Ginger Tea


  • ¼ tsp turmeric

  • ¼ tsp cinnamon

  • ⅛ tsp cayenne pepper

  • ½ inch ginger root diced

  • Juice of ½ of a lemon


  1. Place turmeric, cinnamon, cayenne pepper, ginger, and lemon in your favorite mug

  2. Boil 1 cup water

  3. Pour boiling water into mug and let sit for 10 minutes

  4. You can strain the tea or just drink with everything in it!

  5. Enjoy!

Visions of Sugarplums!

A candy cane at the holiday after school activity.  Hot chocolate with whipped cream after ice skating.  A plate of cookies that were supposed to be for Santa.   The holidays can turn into an IV sugar solution for kids!

Research suggests that babies are naturally inclined to crave sugar as soon as they exit the womb.  It's not a preference at this very early stage but rather a biological reality. To complicate matters, consuming sugar causes kids to crave even more of the sweet stuff.   This can be a recipe for disaster during the holidays!

US dietary guidelines recommend consuming less than 10% of daily calories from added sugars. On a 1,500-calorie diet, a level appropriate for moderately active 4- to 8-year-olds, just less than 10% would be about 33 grams of added sugars per day.

So what do we do here at Gourmet Gorilla?  Our goal is to limit the amount of added sugar, especially raw sugar.  Since we still want to make sure that the children we are serving enjoy the food & think it looks, smells, feels & tastes great, we use more of honey & fruit (applesauce/blueberries/bananas) for the sweetness in items like our muffins, granola bars, and quickbreads.  But we know that sugar does more than just sweeten the product.  It also plays an important role in the chemical properties of the baked good, and we have to keep a little in.  It locks in moisture which gives the muffins/quick breads a moist & soft texture, and helps with the structure & color.  Our ultimate goal is to limit the amount of added sugar but since we make all our baked goods in house, we can control where that sugar comes from and keep it to a minimum! 


Back to School

Back to School

Back to school is often a hectic season with alarms, running around finding clothes and books, finishing homework, and getting breakfast down (or on-the-go)!  How can I get a nutritious lunch prepared in the middle of this?  Here are a few tips that help me get things going and give the kids a healthy start

Farmers Market Week

There is no better way to start a brisk summer morning than a walk to the local farmer's market. The smell of fresh produce, freshly made bread, and the local food hot spots pulling you in. To celebrate these wonderful markets a whole week has been dedicated to them. August 6th - August 12th is National Farmers Market Week.

Farmers markets date all the way back to 1730 in Lancaster, Pennsylvania. When the city was first built the city planners designated a 120 square foot lot in the middle of the town as the “Lancaster Central Market.” Year after year, the market grew. Evidence shows that at one point there may have been as many as 400 vendors! If you visit Lancaster today you may still hear the phrase, “Meet me at the Market.”

After the market was built in Lancaster the citizens saw how important it was for day to day life. The markets were such a staple that from 1818 until after World War 1 several “curb markets” sprung up around the town of Lancaster. Local farmers and merchants would attend these “curb markets” and sell their goods out of wagons.

Today farmers markets are just as popular as they were in in the 1800s. There are more than 8,000 farmers markets open throughout the United States! Farmers markets today may look a little different, however, they are still providing fresh produce, meat, and locally made items to their communities.

Looking for a local farmer's market to check out during National Farmers Market Week? Find a market near you listed below.

 - Samantha Sullivan, RDN, LDN



Loyola University Chicago Farmers Market - 6550 N. Sheridan Rd. 3 - 7 pm



Lincoln Square Market; 2301 W. Leland Ave. 7am - 1 pm



Ravenswood Farmers Market; 4900 N. Damen Ave. 4-8 pm



Hyde Park Farmers Market; 1520 53rd st. 7 am - 2 pm



IMAN Fresh Beats and Eats Farmers Market; 2744 W. 63rd St. 2 - 6 pm



Englewood/Anchor House Market; 76th St. & Racine Ave. 10 am - 2 pm



Pilsen Community Market; 1800 S. Halsted St. 9 am - 2 pm


Food Security

A little over 800 miles from the North Pole on a remote island in the Svalbard archipelago, lies a treasure trove nearly 400 feet deep in a mountain. This mountain, known to locals as Platåberget, houses 933,304 samples of seeds from around the world, all in an effort to ensure the viability of humankind's food supply against crop extinction.

When thinking of extinction, many conjure images of dinosaurs and mammoths, creatures long gone as well as those whose numbers are dwindling in today's world, such as Giant Pandas and Polar Bears. But crop species are just as vulnerable, perhaps even more so, as something as simply as power loss in a refrigerated facility containing the few remaining seeds of one variety could spell the end for that crop.

The Svalbard Global Seed vault seeks to combat this risk. The vault has been built to withstand disasters both natural and man made, to ensure the survival of our planet's varied food supply. Thanks to the natural insulation of the mountain, in addition to the permafrost found within the Arctic Circle, the temperature of the vault remains at -18 degrees celsius, and will remain at that chilly temperature even in the event of power failure, ensuring the survival of seeds for potentially thousands of years.

Imagine the seed vault as a backup drive on a computer, if the unthinkable were to happen, and your data was lost, you could simply redownload the data from that backup drive. The vault works in a similar manner, by providing copies of seeds. There are facilities around the world known as genebanks that house seeds for breeders and researchers alike, but these facilities often lack the funding and capabilities to store seeds in the optimal environment, and they are vulnerable to seed lost. Svalbard serves as insurance, in the event of the worst case scenario, crop diversity will be ensured and food security will be maintained.

This modern day agricultural Library of Alexandria will house the world’s largest collection of seeds, with a capacity of 2.25 billion seeds. These seeds are brought to vault from all across the globe, from rare crops to popular varieties, all with one distinct commonality: they makeup the history of humanity's food supply, and Svalbard aims to be the keeper of that history for centuries to come.

For more information on the Svalbard Seed Vault please visit:

- Alyssa Black, Customer Service Specialist

What’s in Season: Tomatoes, Basil and Peppers

We’re in the dog days of summer here in Chicago, and even with the occasional cold front, it is warm enough to produce classic fruit/vegetables favorites in your own backyard. Don’t have a green thumb? Here are a few tips to grow tomatoes, basil and peppers that make the process a little easier.

No edible garden is complete without tomatoes. They grow best between June and October and require roughly 6 to 8 hours of sunlight per day, so make sure to plant in optimal sun. Tomatoes can be directly seeded into the soil or transplanted depending on the gardener’s preference. Most tomato varieties like to grow tall rather than bushy, so trellising, staking or caging is almost always required. These different methods provide support to the plant as they grow upward, producing more and more fruit. While red tomatoes are fan favorites, tomatoes come in every color imaginable and add color to the garden.

Basil, a warm weather crop, goes as well with tomatoes in the garden as it does on the plate. These plants grow optimally between 80- to 90-degree weather and prefer rich, well-drained soil. When harvesting basil, gardeners can pinch single leaves from various parts of the plant, allowing time for it to recover and produce new leaves. Whether it's caprese salads, or pesto, basil always finds a way to spice up any meal it makes an appearance in.

While peppers vary from sweet and crisp to spicy and tear-inducing, they all prefer long, warm growing seasons. In Illinois, the season begins early July when the temperatures are consistently hot. Much like tomatoes, peppers are large fruits that sometimes make it difficult for the plant to support without additional stakes or cages. Staking with bamboo or a wire cage when the plant gets its first fruit will help the plant produce large quantities, without “breaking its back.”

This September Gourmet Gorilla will feature local bell peppers for “Harvest of the Month.” Look out for these fruits and vegetables on our menu!

-Johnny Sudekum, Sourcing and Customer Service Specialist


Happy 4th!

Celebrate with this jammy mash-up of berries, yogurt and cardamom, making these pops just rich enough and irresistible for the kids!    

2/3 cups of thinly sliced strawberries
2/3 cup of blackberries
2/3 cup of blueberries
1/3 cup plus 1 Tbsp of cane sugar
1/2 tsp ground cardamom
1 1/2 cup of vanilla yogurt (or any flavor!)

Special Equipment
Ten 3 oz ice pop molds and sticks

Combine strawberries, blueberries and blackberries with cardamom and sugar in a small saucepan.  Cook over low heat, stirring regularly for 5-7 minutes, until berries are soft but not falling apart. Remove from heat and let cool and blend in yogurt using in a hand mixer.  Carefully pour mixture into a pitcher.  Pour mix into molds, helping some of the berries along with a spoon so they're evenly distributed.  Freeze at least 4 hours (insert sticks when partially frozen) and up to 1 month.


Spinach & Strawberries!

Gourmet Gorilla partnered with the Illinois Farm to School last week at the annual summer kickoff event for our summer food program, serving up Spinach & Strawberry salads to all the kids that came out to enjoy a beautiful day at Horner Park in Chicago. We were so excited to see them all enjoying this nutrient packed lunch filled with iron and vitamin C! Spinach is a good source of vitamin C, vitamin A, and iron. Eating spinach helps maintain healthy skin, hair, and strong bones! It is also one of the best sources for potassium & magnesium which are both extremely important electrolytes in maintaining human health. Spinach has twice the amount of potassium as a banana!  

Throughout the year, Gourmet Gorilla participates in the Harvest of the Month, which is a national farm to school program.  Harvest of the Month demonstrates our commitment to providing more locally sourced produce to our schools while teaching students about healthy eating, nutrition, and agriculture.  You'll find the calendar of fruits & veggie below, be sure to look for them on our menus in the months to come!


Good For All

Good For All

Over the past month Gourmet Gorilla raised over $2,200 in support of Chicago’s Polaris Charter Academy. The 7th grade class at PCA is rounding out their school year by focusing on the food system, covering topics like food security, sustainability and healthy food access. PCA, located in the West Humboldt/East Garfield Park neighborhood is a food desert, meaning an area that does not have immediate access to affordable, nutritious food such as whole fruits, vegetables, whole grains and low fat milk.

Gourmet Gorilla crowdsourced over $2,200 from almost 30 donors, using Go Fund Me, to make 140 produce bags for participating families in the PCA community. The reusable bags were made by Movéo and consisted of broccoli, apples, oranges, lettuce, collard greens, cauliflower, grapes, bananas, potatoes and onions. Also included in each bag was a recipe card for Gourmet Gorilla’s cauliflower soup to provide inspiration for aspiring chefs! We hope that these bags and recipes will help students continue to learn about the food system and their part within it.

At the bag distribution Tuesday night, the ‘Omarion Special’ was served. This meal was designed by PCA student, Omarion, with the help of Gourmet Gorilla’s registered dietitian, Samantha Sullivan. The ‘Omarion Special’ consists of buffalo chicken, roasted sweet potato, kiwi slices and corn bread. As families ate, the room was filled with the smells of fresh produce on one side of the room, and delicious buffalo chicken on the other.

 The food-focused evening ended with families picking up their produce bags, enjoying a delicious student-designed meal and enjoying each other’s company. We would like to thank the Gourmet Gorilla and PCA community for supporting this project!  

- Johnny Sudekum, Sourcing and Customer Service Specialist

Gourmet Gorilla in the Classroom

Here at Gourmet Gorilla we believe education is an important component of health and nutrition. Healthy habits, and conversely unhealthy ones, are learned in childhood. With this fact in mind, Gourmet Gorilla has been offering classes for local students, to teach them all about both nutrition and sustainable farming practices and empower them to make healthy choices in their own lives.

Johnny Sudekum, our Sourcing Specialist and Samantha Sullivan ,our staff Dietitian, have been at the helm of this classroom initiative and recently travelled to Polaris Charter School to share their expertise. Johnny, who led the children in an activity about the benefits and pitfalls of certain farming practices believes that offering these classes allow students to view nutrition in a new way; “We are able to show these kids that people are very passionate about these topics. There are people who have dedicated their lives to studying nutrition, and promoting sustainable farming, and making students aware of that shows them just how important these things are”.  By making children aware of the different farming options available, and the implications of each one, we hope children and their families will take time to consider the impact that their food choices have not only on themselves, but also the environment.


All too often children replicate unhealthy habits they see in their households, our Dietitian Samantha stressed the importance of changing those habits; “Kids grow up without learning about the importance of nutrition, and then they pass along poor habits to their children and so on. It becomes a cycle, one that we hope we can help break.” Samantha hopes that by giving children critical information about healthy diets at a young age, we can help lower health risks for them in the future; “Last week the students were asking about diabetes, they were unaware that their diets now could affect their healths so strongly”. Samantha often hears children voicing beliefs that their fast metabolisms means they can eat what they want and not have to worry, because their weights is not affected. “They aren’t aware of the other implications,” she said. With these classes, we hope to change children's views on their diets, and make them more conscious of their food choices. Gourmet Gorilla is dedicated to ensuring that we not only provide healthy meals to children, but that we give them the tools they need to continue to make healthy choices well into adulthood.

- Alyssa Black, Customer Service Specialist

Gorilla Classes

Cooking Up Pizza and Compost

Last Friday the second grade class of Congress Park Elementary School visited us at Gourmet Gorilla Headquarters for a morning of cooking, education and composting.

The class kicked off with a talk about the different ingredients in pizza and whether they are considered to be fruits, vegetables or something else. After going through each component, we let the students put on the ‘chef hat’ and make their own personal pizza. The students rolled their own dough, spread their organic tomato-based sauce and topped off their creations with choices of cheese, olives, peppers, ham and mushroom.

While the pizzas cooked in the oven, the Gourmet Gorilla team went into the next lesson; compost! The Congress Park Elementary students impressed everyone with their knowledge of the different parts that make up compost (brown things and green things) and what it can do (turn into rich soil). After learning about the different components of a compost pile, the students made their own by combining layers of soil, shredded paper and vegetable scraps. While the end product isn’t as delicious as pizza, the students took pride in that their creation.

Before heading back to school each student got to taste and take home his or her specific pizza. We are so happy we were able to share such a educational and fun morning with the Congress Park Elementary students and can’t wait for them to come back soon!

- Johnny Sudekum, Sourcing and Customer Service Specialist

After the Bell

Gourmet Gorilla Mission

“We are committed to working with community partners to provide solid nutrition for all children in order to help them learn and grow.”

From the beginning Gourmet Gorilla has been dedicated to providing healthy, nutrient dense foods to kids all across Northern Illinois. Multiple studies have shown that children need adequate fruit and vegetable intake to learn & grow. The vitamins and minerals found in these foods are essential for brain growth & development. This is such a critical time in a young person's life.

We are able to provide access to these types of foods during the school day but the real trick is helping provide access when the children exit those school doors at the end of the day. We are partnering up with one of our local schools, Polaris Charter Academy, to try and continue to provide access after 3 pm. This project can make a huge impact to the families of these schools, BUT we cannot do it alone. Your donation will help us finance this project so we can provide healthy, fresh produce to Polaris families for free. Each family will receive a produce bag filled with nutrient packed foods! The link is listed below. We believe every child deserves proper nutrition. Please help us fight to make this possible!

 - Samantha Sullivan, RDN, LDN

Spring into Farmer's Market Season

Temperatures are increasing and the city’s plant life is turning to vibrant hues of green, spring is officially in the air here in Chicago! And with it comes the start of the city’s numerous farmers markets. This past Thursday, the largest running farmers market in Chicago, Daley Plaza Farmers Market, opened once again. Crowds were able to peruse collections of richly colored fruits and veggies while strolling through the Plaza. The market is a great way to support local farmers, while ensuring that your veggies are fresh and in season. The Plaza offers a wide variety of product booths and sights, try picking up one of the freshly baked goods and treats offered at the booths and take a perch at the fountain, enjoying the sights of the market as well as the historic square that is home to the renowned Picasso sculpture. Pick up some fresh flowers to brighten up your home, or simply just browse the many sellers’ offerings, taking in all that the local farmers have to offer.

The market is located at 50 W. Washington Street, near the blue line, and runs from 7am to 3 pm every Thursday until October 26. Not located near the plaza? Don’t worry, the city boasts an impressive array of markets across the area, many of which accept Link! Check out just a few of the many additional options below, and for more go online to the City of Chicago’s Event Page.

- Alyssa Black, Customer Service Specialist

Daley Plaza Farmers Market

50 W. Washington Street

Thursday 7am to 3pm

Runs until October 26th

Link accepted


Division Street Farmers Market

Division Street and Dearborn Parkway

Saturday 7am to 1pm

Runs until October 28th

Link Accepted


Logan Square Farmers Market

2755 N Milwaukee Ave

Sunday 10 am to 3 pm

Runs outdoors through October 29th (Indoor market from November 6th until March 26th)

Accepts Link

Taking the Local Option


Eating with the seasons. While there are a few frigid months in Chicago that put farming—for the most part—on hold, eating locally allows consumers’ taste buds to experience the seasonality of their location, like eating fresh greens in the late spring and apples in the fall. This month consumers in and around Chicago shouldn’t have a problem finding fresh lettuce, spinach and radishes at their local farmer’s market.

Meet your veggie halfway. Buying locally attaches less miles to your fruits and vegetables, and therefore creates a smaller carbon footprint. Due to their consistently warm climates Florida and California produce most tomatoes for the United States, distributing far and wide to cities including Chicago. In the summer, however, the Midwest’s climate is warm enough to grow these delicious fruits, and many local farms take advantage of this window of opportunity. Going with the local option—weather permitting—gives consumers the same delicious foods but with fewer miles attached. Why should we let vegetables do all the traveling?

Build community, support your local farmer. Every farm has its own unique story and set of growing principles, and we think those are worth knowing! We love learning about the farms we work with, like Windy City Harvest’s Rodeo Farm, which is currently growing spinach for one of our upcoming events in June. Working with local farms also supports local economy. Taking part in a Community Supported Agriculture (CSA) program is a great way to consistently buy locally. By paying a fee at the beginning of the season, consumers receive a share of the harvest each week (or sometimes twice a week) with different varieties of fruits, vegetables and occasionally meat. CSAs come in all different sizes, prices and range in what produce they offer. In fact, some CSAs even allow their participants to harvest their own produce!

- Johnny Sudekum, Sourcing Specialist

Find a list of Illinois farms that offer CSAs here. We hope to see you at the farmer’s markets soon