Trader Joes Healthy Foods – We know foodies love Trader Joe’s, but many TJ fans are looking for health-conscious finds in addition to whipping up cookie butter.
That’s why we asked contributing health and nutrition experts to share their favorite healthy foods from affordable brands. Here are their best finds for dinner, sides, snacks and more.
Trader Joes Healthy Foods
Trader Joe’s Rice Cauliflower, available in frozen and frozen versions, is so popular that there are rumors of an assortment. It’s a convenient, low-carb base for rice and a favorite with dieters, too. “Cabbage ‘rice’ is one of my favorite healthy foods,” says Joy Bauer, nutritionist and founder of Nourish Snacks. “I usually cook myself, but on busy weeknights it’s nice to be able to skip a few cooking steps and get dinner on the table quickly. Try it in a delicious cauliflower risotto with wild mushrooms or cauliflower fried rice.”
Top Healthy Trader Joe’s Foods & Meals (+ Shopping List!)
Keri Glassman, MS, RDN, is another fan of TJ’s Rice Cauliflower, and she loves the store’s frozen vegetable mix. It’s easy to add one (or a combination of the two!) protein and eat a complete meal, says Glassman, who shares her favorite healthy frozen meals at Trader Joe’s on the Nutritious Life blog.
Looking for protein in a vegetable or cauliflower stir-fry? Glassman likes TJ’s Frozen Wild Salmon. “Trader Joe’s sells its own brand, so it’s extremely affordable compared to your local fish market,” he says on his website. Keep fillings on hand in the fridge, they are easy to thaw and can be used in any salmon recipe.
“Trader Joe’s sells some of the best frozen fruits and vegetables—they often look fresh—keep their color—and taste great,” says Bonnie Taub-Dix, RDN, of Better Than Nutrition. “Their labels often show recognizable ingredients, but it’s a good idea to read the labels carefully to make sure you’re not buying products with added sugar or other ingredients.
Healthy Trader Joe’s Recipes For Every Meal
So if you’re buying frozen mangoes or strawberries for your smoothies, the ingredients list should only include mangoes or raspberries.” And Taub-Dix added, “Many people don’t understand the value of frozen foods and, in some cases, they can be nutritionally better than fresh.”
A TJ’s staff favorite, Trader Joe’s Peanut Butter with Flax and Chia Seeds NBC News health and nutrition editor Madeleine Fernstrom, Ph.D., praised the product for being sugar-free and including flax and chia. Seeds, he says, “provide flavor, crunch and more than 300 milligrams of extra omega-3 fats per 2 tablespoons and a satisfying 170 calories.” Spread it on sandwiches, eat it by the spoonful, or use it to make these easy sesame snacks.
“Ace bowls at convenience stores are usually sugar bombs,” says Joy Bauer. “I use these acai packets at home to make my own bowls with my favorite fruit toppings. Since they’re not sweet, I know exactly how much sugar goes in.” Another bonus? Making Asian Bowls at Home Saves Money! Try açai in this Açai Bowl recipe, says nutritionist Ellie Krieger, who says Glassman helps fight inflammation and support heart health.
Healthy Frozen Meals From Trader Joe’s That Nutritionists Swear By
Available in TJ’s snack section, these roasted broccoli snacks are a favorite “low-carb, crunchy, healthy midday snack” for co-author Christine Kirkpatrick, MS, RD.
“It’s like a New York bagel in a bottle — without all the carbs,” Bauer says of the spread, which adds sesame seeds, poppy seeds, sea salt, and dried garlic and onion. “I add a dash of my easy cream cheese frosting and top a whole wheat English muffin with a slice of tomato. It’s a fun and easy way to add flavor.”
Of course, you can buy arugula at most grocery stores these days, but Fernstrom likes the price at Trader Joe’s. “At just $1.99, this is a bargain on fresh produce. You get a big bag of fresh arugula to spice up any salad or eat on its own. Sweet bites of arugula make a great salad on their own with lemon juice and dill. Drizzled with olive oil or any fresh green mix. For a dark green. For the uninitiated, it’s a great entree.
Best Trader Joe’s Foods For Weight Loss Maintenance
“I don’t know about you, but I like to chew the fat,” Taub-Dix said. “I prefer nuts or avocados as a fat source over oil because they have a more wonderful mouthfeel and help you feel full.”
His solution: use Trader Joe’s balsamic glaze on salads instead of oil-based dressings. A tablespoon of ghee contains only 40 calories, she says, compared to 130 calories in a tablespoon of oil. In addition, according to him, it is useful if the charm is attached to the salad. Try it over wild arugula, or drizzle it over strawberries or melon, as Taub-Dix suggests: “It’ll make your taste buds sing!”
“I love using this dough for vegetables,” Bauer says of this moldable dough. “Pile on some tomato sauce, cheese and mushrooms, peppers, spinach and broccoli—and I’d add lots of red pepper! You’re adding some nutrients and fiber to your choice of whole grains.”
The Best Healthy Freezer Meals From Trader Joe’s
“This ready-to-eat soup can be packed in a box and makes a delicious snack or meal any time of the year,” Fernstrom says. is it.”
When it comes to snacks, Fernstrom is a big fan of this “nutrient-dense” tea blend, which packs 170 calories per serving. “The blend of nuts, seeds and dried fruits is a combination of flavors and nutrients,” she adds. “And you get the satisfaction of ‘eating the whole thing’ in one serving bag.”
As a busy mom herself, Kirkpatrick is a fan of TJ’s “Handful Only” single-serve packages. “When I’m on the go, I don’t want to carry nuts—I’ll eat them all—and lose time sorting them into bags,” she says.
The Best & Worst Trader Joe’s Foods—ranked! — Eat This Not That
“If you’re craving a sweet treat and fruit isn’t the answer, satisfy your cookie cravings with one of these,” advises Fernstrom. “At 25 calories each, these are two bites and can curb your sweet tooth. Often just one or two bites will satisfy—but feel free to serve up to four cookies for 100 calories.”
TJ’s Mixed Nut Butter, a delicious blend of almonds, cashews, walnuts, Brazil nuts, hazelnuts and pecans, is a favorite for Kirkpatrick, who likes that it has no sugar. Plus, the variety of nuts means you’re getting a variety of vitamins and minerals, too.
Don’t forget your wand when shopping for the family! “Even though my dog eats a lot of food that I buy at different stores—I know it’s spoiled—I recently started buying his dry food at Trader Joes,” says Taub-Dix. “This food contains whole grains, fiber, probiotics, dried fruits and vegetables, flax seeds and various sources of protein, as well as vitamins and minerals. And best of all, I can buy the rest at once. Food for the family … saves time and money.” Here’s my list of the top 50 healthy Trader Joe’s must-haves for delicious and nutritious meals! And don’t forget to find your 7-Day Trader Joe’s Healthy Meal Plan below!
Low Lift, Fast Trader Joe’s Lunches You Need To Buy
Apologies in advance to anyone who can’t find Trader Joe’s. Skip this post or bookmark if you’re traveling nearby!
Are you in the “Trader Joe’s depressed” camp? Or can you take it or leave it? I love Trader Joe’s because they have so many affordable and healthy products. I don’t do all my shopping there, but I’m definitely a regular shopper. There are so many food items that I can’t (or can’t, but they’ve doubled the price) at other grocery stores! With that said, I thought it would be fun to share a post with the 50 best healthy products available at Trader Joe’s and a healthy 7-day meal plan that includes TJ’s products.
I understand that people often think that all stores like Trader Joe’s and Whole Foods are healthy, but that is not the case
The Trader Joe’s Products This Health Coach Has Stocked
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