Eat Healthy @ STA


Sta` is located on N. Sprigg Street, right across from the Sho-Me Center and it’s one of Cape’s best kept secrets.  If you’re looking for a place to hang out, sip coffee and get some work done, you’ll love the free Wi-Fi and comfy couches.  (I’m sitting in one, so you get to see the other part of the room!)



If you’re looking for a super healthy, and really tasty meal, look no further.

If you’re looking for a place to do some Yoga on a Saturday…...yep.


But I’m here to tell you about the food - so here we go.


No matter the time of day (Sta` is open 7 a.m. - 7 p.m. Monday-Thursday, 7 a.m - 9 p.m. Fri and Sat) you’ll find something that fits your plan.  Sta` is vegan-friendly, gluten-free and uses locally grown ingredients whenever possible - and I’m a huge fan of supporting all local business!  



My pick:  Breakfast Bowl.  Check out this nutrition-packed line-up of ingredients:  quinoa, strawberries, blueberries, local honey, yogurt, and slivered almonds. Does it GET any better?  Another healthy option is the Tofu Scramble: with mushrooms, zucchini, onion, garlic, tomato…..mmm.  If you’re looking for something a little more traditional but healthy, go for the ham, egg and cheese sandwich, it’s just one of three breakfast sandwiches on the menu.

But don’t worry, Sta` also has the breakfast basics like waffles and biscuits and gravy, so you can bring your teenage boys () because YOU are eating healthy for breakfast! and they won’t complain about mom always making them eat weird food and why-can’t-we-just-go-to-IHOP.  Oh wait, that’s MY boys.



Let’s talk Lunch:

The most popular item on the menu at Sta` is probably the Noodle Bowl.  This ultra-healthy dish has zucchini noodles, homemade stock, radishes, carrots, cucumber, and come with or without chicken.  Every day, Sta` has a variety of soups, like Quinoa Chili, Tomato Bisque, and the Soup Of The Day which is always something vegan.  Pair that with a sandwich like the Chicken Salad Sandwich (I normally don’t recommend chicken salad for dieters because of the mayo - but Sta`’s is made using only Greek yogurt - WIN!) and you’re set.


Taco Wednesday:

Every Wednesday, Sta` offers tacos - but not your ordinary taco.  We’re talking things like Teriyaki Chicken Tacos with Pineapple Salsa, or  Chicken/Cream Cheese Tacos with Sriracha, Black Beans and a Spring Mix,  Black Bean and Corn Tacos with Chicken….talk about thinking outside the bun - and you won't have that pesky basket of chips to deal with, either!


Coffee, Tea and Energy:


Coffee all comes from Three Avocados - their beans are grown in Uguanda and  100% of their net profits go to provide clean drinking water. All their teas are 100% organic and the coffee bottomless!


Now, let’s say you’ve stayed on track all week, and let’s say you’ve just had a great yoga workout. You should try some Power Balls!  These nutritious treats are made from local honey, chia seeds, flax seeds, peanut butter and a few other things - and they are SOOOOOOOO good!!!  High in protein and healthy fats, these guys are perfect for after-workout or even for mid-afternoon energy boost.


(Me with some Power Balls and Green Tea!)


Sta` is not just into serving some of the healthiest food in town, they’re also into making the community and the people in it better.  Here’s just one way: you’ll notice a tip jar at the counter -  these tips aren’t your normal tips, though,  they go to help all kinds of people in the area….as you’ll see:

Just kind of makes you kind of feel all warm and fuzzy inside.

Here is my RED LIGHT, GREEN LIGHT breakdown:


GREEN LIGHT = Go for it!!

YELLOW LIGHT =Perhaps not my #1 pick, but still very good for you

RED LIGHT= Not the best for low-cal eating



  • Noodle Bowl with Chicken

  • Quinoa Chili



  • I got nothing




  • House Salad

  • Black Bean and Corn Salad



  • Chef Salad




  • Chicken Salad

  • Oven Roasted Chicken

  • Roasted Veggie



  • PB & J

  • Grilled Cheese




  • Power Balls



  • All other treats




  • Americano

  • Cafe Latte

  • Any Two Leaves Tea, hot or cold

  • Unsweet Tea



  • Vanilla, Caramel and Hazelnut Latte

  • Hazelnut Cubano



  • Italian / French Soda

  • Mochas

  • Dr. Smoothie (full of healthy fruit, but high in sugars - add the greek yogurt to give it a little protein)

  • Frappe (think milkshake)

That’s all for now!  

Stay tuned for my next review on PaddleWheel Pizza!!

And as always, enjoy the conversation, enjoy the company, and tip well!!


tam photo 
Tamatha Crowson is a 20-year veteran of the fitness industry. She specializes in weight loss, strength and behavior change for women, and of course, food. 

She is the owner TCrowson Fitness, an online training and coaching service and runs the Boot Camp Challenge program in Cape Girardeau. She holds a degree in Fitness Management and is an ACE-Certified Personal Trainer.



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