Good ol’ Trader Joe’s! They may not have everything, but they do have quite a few tasty options and more reasonably priced than many other stores. Some favorites include:
Organic Micro Greens
For those of you who know me, I’m always talking about cruciferous vegetable based microgreens and sprouts. Why? For one, sulforaphane. Sulforaphane is an amazing protective phytochemical with antioxidant, anti-inflammatory, and anti-cancer properties. One ounce of broccoli sprouts or microgreens has the equivalent amount of sulforaphane as 24 cups of raw broccoli. Yes, 1 ounce microgreens = 24 cups broccoli?!! The enzyme myrosinase allows for synergy with sulforaphane. Myrosinase is found in mustard, radish, daikon, and wasabi. These microgreens contain a blend of, all organic, broccoli, purple kohlrabi, red cabbage, kale, mizuna, red mustard, tatsoi, amaranth, and celery. Tiny, but mighty!
Vegan Kale, Cashew & Basil Pesto
No time to make homemade pesto? This is a great non-dairy pesto option without additives or artificial flavors. This versatile pesto is great on veggies, fish, chicken, salads, bowls, and more.
Organic Cauliflower Rice
I like to keep a bag in the freezer for when I need more veggies and/or have no time. You could 'rice' fresh cauliflower, and I do, but it will take you a few minutes and make a bit of a mess if you have the time and patience. This frozen option is fast, no mess, and only one ingredient! You could use cauliflower rice in a smoothie, base of a bowl, soups, sauteéd on its own or mix with other veggies and protein.
Cauliflower Gnocchi
Looking for a gluten-free gnocchi option? This Trader Joe’s version contains ~75% cauliflower, cassava flour, potato starch, extra virgin olive oil, and sea salt. So, it’s not only wheat free, but also free of sugar, dairy, and eggs. A 1-cup serving provides 22 grams of carbohydrates of which 6 grams are dietary fiber – so, it meets the 10:1 rule. For every 10 grams of total carbs listed on a label, be sure that there is 1 or more grams of dietary fiber. For some crisp bites, place in the air fryer frozen for ~10 minutes. Or, you can sauté on the stovetop. Top with marinara, pesto, and/or veggies!
Chickpea Fusilli Pasta
Only 3 ingredients, this gluten-free pasta is made from garbanzo beans. One ¾ cup cooked portion contains 11 gm protein and 6 gm fiber while also providing a hefty 450 mg of potassium.
Steamed Lentils
These are fully cooked and require zero preparation; that’s a plus when time is limited. Ingredients are simple – lentils, a little salt, and essential oils (cloves, laurel, thyme, pepper, & garlic). A mere ½ cup portion offers 10 grams of protein, 6 grams of dietary fiber, and is also a good source of iron. You can add to salads or soups or eat straight from the package, hot or cold. No prep required!
Hearts of Palm Pasta
Want pasta, but can’t eat gluten or avoiding carbs at dinner? This pasta may work for you. It has only one ingredient – hearts of palm. Will it fill you up? I don’t think so. One serving comes in at 20 calories; 2 grams of net carbs and that’s pretty much it. Nonetheless, it may satisfy the 'pasta' desire with zero nutritional downsides.
Wild Skipjack Tuna
Now I don’t typically recommend tuna solely because I do worry about the mercury levels in most tuna. This tuna, however, is tested for mercury and only those fish meeting the Safe Catch limit of 0.15 parts per million or less are used for this product. Additionally, the tuna is sustainably caught to minimize bycatch. One 3-ounce package provides 22 grams of protein, 0.5 grams of fat, and 0 carbs for a total of 90 calories. There is only one ingredient – wild skipjack tuna, no added oils or sugars. Add to salads, serve with Mary’s Gone Crackers, or eat straight out of the pouch.
Organic Extra Virgin Spanish Olive Oil
Olive oil is rich in healthy monounsaturated fatty acids and also offers protective polyphenolic antioxidants (if you’re having a high quality olive oil). There are many olive oil options to purchase. Why this one? In a nutshell, 1) organic, 2) extra-virgin, 3) packaged in dark glass, and 4) taste. Let’s break those down. Most toxins are lipophilic, meaning they love fat. Toxins sit in fats, whether that be the fat in our bodies or the fat that we consume. Hence, when it comes to purchasing oils or fats, opting for organic is wise. Extra virgin olive oil (EVOO) means that it’s made from pure cold-pressed olives – EVOO is the highest grade olive oil. You may also see ‘pure’ olive oils; these are a blend of processed and cold-pressed oils. Hence, not so desirable. Does it really matter how oil is packaged? Yes, yes, yes!!! Please purchase oil packaged in glass, NOT plastic. Chemicals from plastic can leach into oil. Additionally, oils can change when exposed to the sun, thus losing their health promoting benefits. Store your oils in a cool, dark space. This oil is versatile and smooth – can be used for salad dressings, marinades, and sauteing. Due to the composition of the fatty acids in olive oil, olive oil is fantastic for low and medium heat, but NOT a good option for high heat.
100% Ginger Juice Drink Mix
These packets are all ginger powder and nothing else. These packets can be added to water, sparkling water, or tea. Ginger is a great gastrointestinal tonic, helpful for nausea and digestive challenges; it promotes gastrointestinal motility. Is your gut feeling unsettled and/or a little slow? Try this. I find this mix spicy and delicious!
Dark Chocolate Chips No Sugar Added
With the holidays around the corner, these chocolate chips may be worth considering. Made with Colombian dark chocolate, these gluten- and dairy-free chips contain no added sugars. It’s still chocolate, so not suggesting we eat it by the pound, but a ¼ cup portion contains 120 calories and surprisingly 2 gm protein and 2 gm fiber compared to a typical ¼ cup portion of dark chocolate chips contains 280 calories and 32 gm sugars. Now, what about allulose as a sweetener? Honestly, there are better and there are worse. While I would favor 100% monk fruit and 100% stevia as sweeteners, I would favor allulose over most other sweeteners. And I love that there are only 3 ingredients and no ‘natural flavors’.
Honorable mention:
Crunchy Chili Onion
Another honorable mention would be this flavorful oil with a kick of heat! Big pro is that olive oil is the primary ingredient and so many products use less desirable oils. This tasty product contains olive oil, dried onions, dried garlic, dried red bell peppers, crushed chili peppers, toasted dried onions, and sea salt. Not bad. If I could modify one ingredient, I would love it if the olive oil was organic, extra-virgin olive oil. Fats are important to choose organic. Toxins are lipophilic, meaning they love fats. Hence, it’s best to buy organic oils. I do LOVE though that this tasty condiment is packaged in glass; which is definitely a preferable option for oils. Now how do you use Crunchy Chili Onion? However you wish, some favorites may include atop vegetables, eggs, hummus, stir fry, pasta, and more.
Chomps Meat Sticks
How could a meat stick make the list, you may ask. Chomps uses high-quality ingredients and proteins, using only meats raised without antibiotics or added hormones. The beef and venison sticks are made with grass-fed and finished meats. Do I wish they were organic? Yes! Given the above, however, I think they can serve as a quick protein snack with no added sugars or fillers. One stick provides 12 gm protein and 0 gm sugars.
Wild Rice
Wild rice is not technically a rice or grain, but a grass. As a complex carbohydrate, it’s also rich in protein, fiber, vitamins, minerals, and antioxidants. Why only a honorable mention? Wild-harvested wild rice generally contain higher levels of antioxidants compared to its cultivated counterpart; this is a cultivated wild rice. Used in many holiday dishes, hope you enjoy its earthy, nutty flavor!
Grainless Granola
Making homemade granola is not difficult, but the reality is, some of us are likely to not always make our own. When you need a packaged granola, this Grainless Granola is a respectable option. Because there are no grains, this granola is comprised primarily of nuts and seeds - almonds, sunflower seeds, and pumpkin seeds. The nuts and seeds do provide a whopping 28 grams of fat per ¾ cup serving, but that does also come with 7 grams of dietary fiber. It is worth noting that ¾ cup serving is a large granola serving; most are ½-2/3 cup per serving. This Grainless Granola does also contain 6 grams of added sugar per ¾ cup serving in the form of coconut sugar and tapioca syrup. Do I think that’s fantastic? Not at all. For comparison, however, Kellogg’s and Quaker granola contains 17 grams sugar in one serving. Even Nature’s Path Pumpkin Seed Flax Granola contains 10 grams sugar in one (smaller) serving. How does it taste? I think it tastes rich and delicious, a small amount goes a long way. Add some hemp hearts and/or ground flax and some organic berries, even better!
What are your favorite Trader Joe's products? I'd love to hear.
In Health,
Natalie