How to shop at Trader Joe’s
A
healthy lifestyle starts at the grocery store, and Trader Joe’s is among my top
choices for healthy one-stop-shopping. Understandably, your first time in a
grocery store may be intimidating. You don’t know where anything is, you may be
unsure about some of the new and different products, and you may not know if
they have dangerous GMO’s, MSG, or other toxins. Trader Joe’s and I are here to
pacify your nerves, protect your wallet, and prioritize your health.
Trader
Joe’s carries about 80% of their own brand labeled products, none of which
contain GMO’s, MSG, high fructose corn syrup, trans fats, antibiotics, or any
artificial flavors or colors. For gluten-free dieters, the customer service
counter provides a helpful list of all the gluten-free products in the store.
Let’s get started!
For the
grab-and-go shoppers, there are some pre-made meals and salads just inside the
entrance. The curry chicken salad is my go-to, and it never disappoints. While
it is usually cheaper to make these meals at home, these are healthy and
convenient options for people in a hurry.
Meats:
This is
where you are going to save some money.
Boneless
Skinless Chicken Breast
Trader
Joe’s = $6.99/lb
Local grocery store = $11.99/lb.
Whole
Organic Chickens
Trader
Joe’s = $2.99/lb
Local grocery store
= $4.99/lb
You’ve
just walked through the door, and already you’re racking up the savings! When
purchasing meat, it is always important to buy organic or antibiotic and
hormone-free. At these prices, why not?
Produce:
Trader
Joe’s has a colorful array of fresh fruits and vegetables, particularly
seasonal produce. With the exception of
a few constants, their products will change with the seasons. Some of my
favorites in the organic section are pea shoots, baby broccoli, cherry
tomatoes, and shaved Brussels sprouts.
If you
substitute the shaved Brussels sprouts chopped kale for lettuce, you can make a
unique, healthy salad. The best part is that most of these greens are washed,
chopped, and ready to eat. So many choices!
Nuts and Dried Fruit:
If you
are looking for a specific nut or dried fruit, odds are that Trader Joe’s
carries it. Roasted, salted, or raw, these products are delicious. I enjoy the
raw cashews at $6.99 lb. (Whole Foods = $14.99). Raw almonds make a really nice
salad topper at only $2.99 for 8 oz. If
you want to get fancy, you could get the honey roasted walnuts.
As for
the dried fruit, the wild dried blueberries are my first choice. Add them to a
trail mix or salad and or eat them alone. Take your time looking through this
section, as it’s hard to see everything they carry at first glance.
Cheese and Dips:
The
cheese selection includes everything from grass-fed organic cheddar cheese and
sheep’s milk feta cheese, to manchego cheese (one of my favorites).
Cherve log of goat cheese
Trader
Joe’s =
$4.79
Chain grocery store = $12.49
Parmesan
Reggiano
Trader
Joe’s = $14.99
Usually
= $19.99
If you
like hummus, look no further than the triple layer hummus - garlic, red pepper,
and cilantro. It is perfection at only $3.49 for 12 oz’s! If you prefer to make your own hummus, Trader
Joe’s offers a high quality tahini at only $2.99 for 8oz’s. You can’t go wrong!
Bread:
Among
Trader Joe’s myriad gluten-free bread options is Udi’s. They even carry gluten-free burger and hot dog buns as well. You will find some very tempting baked goods
here, but these are always best avoided.
Frozen Foods:
I love
any aisle with samples, and I can usually find some here. My favorite frozen
products include organic frozen fruit, wild-caught frozen fish, and organic
frozen vegetables. It also never hurts to have some pre-made dinner options in
the freezer. When buying fish, make sure it is wild-caught, as farm-raised fish
are riddled with chemicals and antibiotics. Sockeye salmon is a regular on my
shopping list, and at only $10.99/lb., I’m not breaking the bank. I bake it
with garlic, rosemary and lemon, then serve it on top of a nice salad. Though
frozen, these products taste fresh and the price is the best in town.
Oils and Vinegars:
Trader
Joe’s has a delicious organic coconut oil, which is an excellent high-heat
cooking oil (Trader Joe’s = $5.99 for 16 oz’s vs. chain grocery store = $9.69 for only 14 fl
oz’s). I also commonly cook with grape seed oil because it too can withstand
high temperatures.
My go to
product in this aisle is the balsamic glaze (Trader Joe’s =$2.99 for a 8.3 fl
oz bottle vs. grocery store = $7.39 for 7.3 fl oz’s).
You can use this to top off meat dishes, salads, pasta dishes, and so
much more. Also, don’t forget the organic olive oil at a amazing price
too. Take a minute in this aisle to find
healthier, and likely cheaper, oils and vinegars to replace the ones you are
currently using.
Prepared and Packaged Foods:
If you
are having a dinner party and need an appetizer, Trader Joe’s can help. A roasted garlic eggplant spread or a roasted
red pepper spread served with cheese and crackers is a tasty and hassle-free
appetizer option. As you walk up this
aisle, check out their organic vegetable and chicken broths at only $1.99 for
32 oz’s.
You must
get a jar of Trader Joe’s Raw Almond Butter for only $5.99! This price is
wildly low. I remember when I would pay $12 - $18 for a jar of raw almond
butter (pre-Trader Joe’s, of course). For gluten-free dieters, I recommend
Trader Joe’s organic olive oil popcorn and the sea salt and pepper rice crisps.
Treats:
This is
my favorite section of all. Some of my favorites are the kale chips, organic
fruit wraps, and their organic Belgian dark chocolate bar at only $1.99! And if
you are looking for a mint without all the sugar, they sell Myntz (a sugar free
mint made with a safe sweetener called sorbital) for only $1.69. A new edition is the Emergen C box for only
$8.49!
This
will help you navigate the aisles of Trader Joe’s and find your way to a
healthier, wealthier, and happier you!
Special TJ Salad
Here’s a
recipe for an easy, yummy salad to impress at your next dinner party.
Ingredients:
Spring
mix
cherry
tomatoes
white
stilton cheese with apricots
basil
pistachio
nuts
dried
cherries or cranberries
balsamic
glaze
Directions:
This
salad is served best plated per person. Slice the basil leaves and cut the
tomatoes in half. Serve each plate with spring mix, tomatoes, and cranberries
or cherries. Top with nuts, basil, and white stilton cheese. Drizzle each salad
with a little bit of balsamic glaze and serve.
Sauteed Greens with Beans
Dark greens are high in antioxidants and helps detox the body.
A great way to get greens into your diet is to saute with onion and add Trader Joe's extra large white beans found in a jar. Yum!
16 oz mixed greens
1 onion
1 jar Trader Joe's large white beans in marinade
Chop greens - kale, swiss chard, collard greens or spinach (or a mixture of greens). Make sure to remove the thick stem in the middle of the leaves before chopping.
Set aside greens. Chop 1 onion fine.
In large skillet, add 1 tbsp olive oil. Saute onions. Add greens and cook on medium until greens are wilted. Squeeze 1/2 lemon juice on top of greens and toss well. Place large white beans on top of greens. Serve warm.
