Trader Joe’s – A few favorites!

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 of my favorites…

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!

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!

Jicama Wraps
I find these wraps so refreshing! I also simply love jicama – it’s hydrating with a slightly sweet crunch. Ingredients? There is only one – jicama! Vegan, gluten free, grain free – green light for these wraps. For each two-wrap serving, they pack only 15 calories, 3 grams of carbs, 2 grams of fiber, and contain <1 gram of natural sugar. You could use these wraps for tacos, sandwiches, quesadillas, a salad topping, or eat them straight with some chili lime seasoning. My personal favorite – jicama wrap with ahi, avocado, scallions, and a hint of spice.

Riced Cauliflower Stir Fry
I like to keep a bag in the freezer for when I need more veggies and/or have no time. You could use just riced cauliflower, and I do, but the flavors of this stir fry offer a change. Ingredients include cauliflower, green peas, red peppers, corn, gluten-free tamari, spring onions, sesame oil, sugar, ginger, and garlic. Do I wish they left out the sugar? You bet; it’s simply not needed and health-wise no question, I think it’s best to limit/avoid added sugars. Fortunately, they don’t add much because 1 cup of the stir-fry contains zero grams of added sugars. It’s best sauteéd on the stovetop, but could be microwaved though may be a bit soggy depending on your palate.

Organic Completely Cacao Chips
You want chocolate, but not the sugar? Bada boom bada bang, these chips may be your ‘go to’ – one ingredient: organic unsweetened chocolate. As far as chocolate goes, these chips are minimally processed and have ZERO sugar. One tablespoon of these chips even contains 2 grams of fiber and 2 grams of protein! That said, they do contain 8 grams of dietary fat, so you don’t want to eat a cup of them. Bonus, they provide 20% of the recommended amount of iron in a mere tablespoon. You can add to granola, baked goods, oatmeal, or simply snack on them straight from the bag.

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.

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!

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.

Honorable mention:
Cauliflower Crisps
I really want to be super excited about these cauliflower crackers. Ingredients are fairly simple and clean – cauliflower, brown rice flour, tapioca starch, coconut milk powder, pumpkin seeds, sunflower seeds, sesame seeds, and spices. They’re gluten free, contain no added sugars, and provide 4 grams of protein in a serving of 12 crisps. They meet the 10:1 carb:fiber rule, but barely. One serving contains 21 grams of carbs and 2 grams of dietary fiber. These crackers have a nice crunch and a mild flavor. I’ve enjoyed them dipped in a bit of hummus, olive tapenade, and bruschetta. If they packed more fiber, these crackers would be higher on my list!

Chili Onion Crunch
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 Chili Onion Crunch? However you wish, some favorites may include atop vegetables, eggs, hummus, stir fry, pasta, and more.

Organic Balsamic & Fig Dressing
I generally make all of my salad dressings because you all know - I’m particular. There are times, however, that it’s convenient to have a prepared salad dressing and this one can work. Now, I could do without the added sugar, but I do like that it contains olive oil. SO many salad dressings use oils that are not healthy! That said, it does pack 5 grams of sugars in a 2 tablespoon serving, hence, it’s honorable mention rating. What kind of sugar? Organic fig paste and organic honey. Other than the sugars though, all of the ingredients are organic and the fact that it contains organic extra-virgin olive oil is a huge plus!

Wow?! It's Fall, or it will be in two days - what a beautiful time of the year wherever we may live. Let's hope we can all get outside and enjoy it!

In Health,
Natalie