He aha e kūʻai ai ma Trader Joe's, Wahi a nā Dietitians

Anter

• Ka Papa Kūʻai Kūʻai ʻo Trader Joe #1
• ʻO ka papa inoa kālepa ʻoihana ʻo Joe # 2
• Ka Papa Kūʻai Kūʻai ʻo Trader Joe #3
• Nānā no

Ua hālāwai paha ʻoe me kekahi mawaho he pilina hohonu no Trader Joe's? ʻAʻole. Pēlā nō. ʻO ka poʻe e lawe nei i ka "kūʻai meaʻai ka hana ʻino loa ma ka Honua" mahalo i ka waiwai ʻoiaʻiʻo o nā meaʻai ʻono a me nā mea ʻai meaʻai ma ka hale kūʻai punahele punahele. ʻAʻohe mea e hōʻole ana hiki iā ʻoe ke loaʻa nā ʻano āpau ... e kāhea aku iā lākou he "indulgences," ma ka TJ's (ua loaʻa iā ʻoe ka waiūpaka kuki a i ʻole ke kokoleka pele gnocchi?), Akā he wahi maikaʻi loa ia e kūʻai aku ai i nā ʻohiʻohi ola maikaʻi loa - kēlā kani i ke ala, alahele ʻoi aku ka uku kumukūʻai ma mua o nā hale kūʻai ʻē aʻe. (E pili pū ana: He ʻoi aku ka maikaʻi o ka noho ʻana ma kahi o Trader Joe's a i ʻole Whole Foods?)

No ka loaʻa ʻana o ka peʻa hope loa o ka ʻāpono, ʻimi nā mea ʻai i nā papa a kaʻana like i nā mea maikaʻi loa e kūʻai ai ma Trader Joe inā hāʻawi ʻia lākou i kahi kālā no ka ʻoluʻolu nui loa o $ 30 wale nō. Ma mua, kā lākou ʻōlelo aʻoaʻo i ka mea e kūʻai ai ma Trader Joe's.

Ka Papa Kūʻai Kūʻai ʻo Trader Joe #1

ʻO ka Dietitian: Tory Stroker, MS, RD

Tofu Organic, $2.49

ʻO ka mea mua ma ka papa inoa o Stroker o "He aha ka mea e kūʻai ai ma Trader Joe's" kahi poloka o ka tofu. "ʻO kēia kahi o kaʻu koho punahele punahele mea kanu punahele no ka mea aia i loko o laila nā amino acid pono a pau e pono ai kou kino," wahi a Stroker. E hahai i kāna alakaʻi a hui pū me nā mea kanu a me ka laiki ʻeleʻele a i ʻole farro no ka hoʻoulu ʻana i ka pō pule wikiwiki a maʻalahi.

Lentila mahu, $3.29

Nui ka waiwai o ka Lentil i ka fiber a me kahi kumu hao nui, kahi waiwai nui inā ʻoe he vegan a mea ʻai paha. nele ka poʻe ma hope o kēlā mau papaʻai i ka hao, nā mea a Stroker. Manaʻo ʻo ia e hoʻolei i kēia mea maikaʻi loa e kūʻai ai ma Trader Joe's i nā salads a i ʻole quesadillas a hoʻomaikaʻi i ka ʻoiaʻiʻo ua mākaukau mua lākou a ʻaʻole pono e hoʻoheheʻe ʻia, e hoʻonui ana i ka mea maʻalahi.

ʻAilana (ʻAʻohe paʻakai-hoʻohui) Pīʻī Pīʻī, $ 3.49

"Haʻi mau wau i kaʻu poʻe kūʻai aku hoʻokahi wale nō mea i helu ʻia ma ka lepili mea hoʻohui no ka pata pīkī: nā pīni," wahi a Stroker. Kūpono kēia i ka pila, me ke kō ʻole, ka paʻakai, a me nā aila i hoʻohui ʻia. "Hoʻoholo loa ia i kaʻu mau kūlana me ka ʻole o ka haki ʻana i ka panakō," i ʻōlelo ʻo ia. (E aʻe ma aneʻi: ʻO kāu alakaʻi piha i ka Nut Butter)

Kumato Tomato, $ 3.49

ʻOiai i ka make ʻana o ka hoʻoilo, ʻono kēia ʻōmato ponoʻī i ka ʻōmato-ey, ʻaʻole like me nā pahu pahu āu e ʻike pinepine ai ma nā hale kūʻai. "Loaʻa lākou i ka lycopene, kahi mea maikaʻi loa no kou olakino a me kou olakino puʻuwai," wehewehe ʻo Stroker. Ke lawe ʻoe i ka home i kēia mea maikaʻi loa e kūʻai ai ma Trader Joe's, e hoʻohana iā lākou i loko o ka meaʻai pasta paʻa kā TikTok.

Greek Yogurt Everything Bagel Dip, $3.49

"Makemake au a ma luna o ka pahu kaʻa kaʻa bagel āpau. Aloha au i kēia pālahalaha ʻana ma ka palaoa palaoa holoʻokoʻa me ka salmon puhi ʻia e ʻoi aku ka maikaʻi o ka lawe ʻana i ka ʻeke ʻeke a me ka lox," wahi a Stroker. Huki pū ia i ka hana kaulua ma ke ʻano he polokalamu nui; hoʻohui pinepine ʻo ia iā ia me crudité ke hele mai nā malihini. (Makemake hoʻi? Eia nā ʻano hana noʻonoʻo hou aʻe e hoʻohana ai i ka mea hoʻonani.)

ʻO Blueberry Liʻiliʻi Frozen, $ 2.49

"ʻO ka hoʻopaʻa ʻana i kāu pahu hau me nā huaʻai a me nā mea kanu ʻo ia kekahi o kaʻu mau ʻōlelo aʻoaʻo no ka lumi kuke ʻoi aku ka maikaʻi. Hāpai ʻo ia i kēia mau huaʻi antioxidant-packed, a makemake e hoʻohana iā lākou ma kahi o ka maple syrup: "E hoʻomālamalama iā lākou no hoʻokahi minuke a hoʻohana ʻia me kahi topena delish no ka peanut butter toast a i ʻole nā ​​waffle palaoa holoʻokoʻa."

Sauerkraut, $ 3.99

Maliʻa paha ʻo ke kahaha nui loa ma kēia papa inoa o "What to Buy at Trader Joe's" ʻo sauerkraut, akā hilinaʻi, pono ke hoʻohui i kāu kaʻa. Manaʻo ʻo Stroker e hoʻohui iā ia i nā salakeke no ka crunch a me kahi ʻono brine-y, a me kahi ʻano maikaʻi loa o nā probiotics maikaʻi no kou ʻōpū.

Kaleponi Veggie Burgers, $3.49

E mālama i kēia mau mea ma ka lima no kēlā me kēia manawa āu e makemake ai i kahi koho ʻaina ahiahi wikiwiki, maʻalahi a olakino. Makemake ʻo Stroker i ka lawelawe ʻana iā lākou ma ka bun palaoa āpau a i ʻole ma kahi salakeke a hoʻohui pū lākou ʻo ia kahi koho ʻokoʻa ʻole no ka BBQ a me ka wā hoʻomoʻa kauwela. (E pili ana: Crazy-Good Burger Recipes for a Vegetarian Cookout)

Huina lilo: $26.22

ʻO ka papa inoa kālepa ʻoihana ʻo Joe # 2

ʻO ka Dietitian: Brittany Modell, M.S., R.D., C.D.N., ka mea hoʻokumu o Brittany Modell Nutrition and Wellness

Lentila mahu, $3.29

ʻAe, ke ʻike nei ʻoe i ka pālua ma kēia papa inoa o "He aha e kūʻai ai ma Trader Joe's." ʻO Modell, e like me Stroker, he peʻahi hoʻi ia o ka mauʻu i kāhu ʻia, e hoʻomaopopo ana i ka momona o ka momona (a me ka ʻono!). "Makemake au e hoʻohui iā lākou i nā salakeke, e hoʻohui iā lākou me ka avocado a me nā hua manu, a i ʻole e loaʻa iā lākou ma o lākou iho. Makemake wau iā lākou i ke anu, akā hiki iā ʻoe ke hoʻomaʻamaʻa iā lākou." ʻO ka mea ʻala ka mea ʻala o ke ola.

Piʻi ʻeleʻele, $ .99

"Hoʻouka ʻia nā pīni me ka fiber a me ka protein, a he kumu kūʻai ʻole ia," wahi a Modell. Makemake ʻo ia i nā pīni ʻeleʻele no kā lākou versatility, kūpono no ka hoʻohui ʻana i nā tacos, nā kīʻaha, a me nā salakeke; Hoʻohui pū ʻo ia iā lākou me nā ʻōmato kēka no kahi ipu ʻono ʻono.

Puu Tofu Paa Hou, $2.49

ʻO kekahi koho hou, ua kuhikuhi ʻo Modell e hiki ke hana i kēia protein i hoʻokumu ʻia i kēlā me kēia manawa o kēlā me kēia lā o ka lā. "Hiki iā ʻoe ke kālua iā ia no ka ʻaina kakahiaka, hoʻohui i ka salakeke no ka ʻaina awakea, a i ʻole hoʻohui i ka pasta no ka hoʻonui ʻana i ka protein i ka ʻaina awakea," i ʻōlelo ʻo ia, me ka haʻahaʻa pū kekahi o nā calories a me nā momona. (E pili pū ana: 6 mau hewa āu e hana nei i ke kuke ʻana i ka tofu)

ʻO Olive Aila Popcorn, $ 1.99

Ke kū mai kahi hoʻouka meaʻai māmā, e kiʻi i kahi ʻeke o kēia mea maikaʻi loa e kūʻai ma Trader Joe's. "ʻO ia ka meaʻai momona momona maikaʻi loa e hiki ai iā ʻoe ke ʻai i kēlā me kēia manawa o ka lā. Makemake wau e hoʻohui pū me kahi kokoleka ʻeleʻele no kahi meaʻai ʻono a paʻakai," wahi a Modell. (ʻAihue i kekahi mau hoʻoulu manaʻo mai kēia mau papa hana popcorn i hoʻopunipuni ʻia.)

ʻO GlutenFree Rolled Oats, $ 3.50

"ʻO kēia kahi o kaʻu mea e pono ai nā pantry staples no ka mea he kumu kūʻai lākou a maʻalahi hoʻi," wahi a Modell. Hoʻopili ʻo ia iā ia me ka maiʻa ʻoki ʻia a me ka spoonful o ka pīni pata i ka ʻaina kakahiaka, ʻoiai hiki iā ʻoe ke hele i ka mea ʻono a hauʻoli me kahi ʻaila ʻoliva a me ka paʻakai kai.

ʻO Frozen Shelled Edamame, $ 1.99

ʻO kekahi kumu kūʻai kumu kūʻai a maʻalahi hoʻi o ka protein a me ka fiber, ʻōlelo ʻo Modell i ka mālama ʻana i kēia mea maikaʻi loa e kūʻai ma Trader Joe's i loko o kāu pahu hau no kahi wikiwiki a maʻalahi hoʻi i ka hoʻoulu ʻana a me nā salakeke.

Puʻupuʻu Beet, $ 3

Kahaha: Aia nā Chips ma kēia papa inoa i ʻae ʻia e R.D o "He aha e kūʻai ai ma Trader Joe's." "ʻO kēia kekahi o kaʻu mau mea momona māmā, no ka mea, ua hoʻokau ʻia me ka fiber," wahi a Modell. Eia kekahi me ka hua hoʻohui: ʻO ka papa inoa mea liʻiliʻi liʻiliʻi i loaʻa wale i hoʻokahi mea - beets. (P.S. Ua ʻike anei ʻoe hiki iā ʻoe ke hana i nā ʻāpana huaʻai a me nā mea ʻai ma ka home?)

15-Minute Rice Brown, $ 3

Hiki i ka laiki pala ʻeleʻele maʻamau ke lawe i 45 mau minuke a ʻoi paha e kuke, a hoʻi ʻoe i ka home me ka pōloli i ka pō pule, a ʻo 45 paha mau lā. ʻO ia ke kumu e mālama ai ʻo Modell i kēia koho kuke wikiwiki ma ka lima e hoʻopiha i nā ʻano meaʻai like ʻole. (E hoʻohana iā ia e hana i kēia Brown Rice Kale Bowl me Walnut-Sage Pesto a me Fried Eggs, no ka laʻana.)

Frozen Broccoli, $ 1.99; ʻO Strawberry Frozen, $ 1.99

"Ke mālama nei au i nā ʻano meaʻai maloʻo maloʻo i loko o kaʻu pahu hau i nā manawa a pau i hiki iaʻu ke paʻi wikiwiki i ka pō pule i kēlā me kēia manawa," wahi a Modell. Ma waho aʻe o ka mea hōʻoluʻolu o kēia mau mea maikaʻi loa e kūʻai aku ai ma Trader Joe's, ke loaʻa nei ʻoe i ka meaʻai maikaʻi loa pū kekahi: Hoʻopaʻahau ka hua iʻa i ka piko o ka oʻo, e mālama pono ana i ka meaʻai. ʻElua o kāna punahele punahele? ʻO Broccoli a me nā strawberry, ka mea ma mua no ka hoʻohana ʻana i ka manawa ʻaina awakea a ʻo ka hope ma ke ʻano he mea hoʻohui i nā mea leʻaleʻa, yogurt, a i ʻole ka oatmeal.

Mango maloo ole, $1.99

Ke noʻonoʻo nei i ka mea e kūʻai ai ma Trader Joe's e hoʻokō ai i kāu makemake ʻai? He kiʻekiʻe maoli ka mango i ke kō, kūpono no ka poʻe e ʻimi nei i kahi ala olakino e hoʻomāʻona i ka niho ʻono. E nānā pono e hele no nā ʻano momona ʻole i mea e loaʻa ʻole ai nā mea hou aʻe, ʻimi hoʻopunipuni, kō, a me nā akahele Modell.

Huina kumukūʻai: $ 26.22

Ka Papa Kūʻai Kūʻai ʻo Trader Joe #3

ʻO ka Dietitian: Wintana Kiros, RD.N., L.D.N., ka mea hoʻokumu o Reset Lifestyle.

Organic Multigrain Hot Cereal, $2.69

ʻO ke ala ʻoi loa e kākoʻo i kou ʻōnaehana pale a me ka naʻau me ka mālama ʻana i kou ʻōpū i ke olakino, ʻo ia hoʻi ka noshing i nā meaʻai momona, nā mea momona, wahi a Kiros. ʻO ia ke kumu i hana ai ʻo ia iā ia "He aha e kūʻai mai ai ma ka papa inoa ʻo Trader Joe," me kāna ʻohi mua, me ka noʻonoʻo i loko o ka fiber. ʻAʻole hāʻawi wale ka cereal wela multigrain o ka hale kūʻai i 5 mau hunaila o ka fiber a me ka 5 mau huna o nā protein no kēlā me kēia lawelawe ʻana, akā hiki ke maʻalahi ʻia me nā mea ʻala a me nā mea hoʻohui e māʻona ai i kāu ʻono ʻokoʻa. "Manaʻo wau e hoʻolapalapa i kahi lawelawe me kahi waiu ʻalemona a hoʻohui i kahi kinamona a me ka molasses, a laila e hoʻopiha me kaʻu huaʻai punahele punahele," wahi a Kiros. A ma kēlā memo ...

Maiʻa Organic, $2

"ʻO ka maiʻa kekahi o kaʻu mau hua punahele ma muli o ko lākou maʻalahi a maʻalahi," wahi a Kiros. "He meaʻai māmā loa ia no kahi nohona hele a huakaʻi maikaʻi hoʻi." E ʻokiʻoki i ka maiʻa liʻiliʻi a hoʻohui i kāu oatmeal kakahiaka, kīʻaha cereal, a i ʻole ka smoothie kakahiaka no ka helu ʻana i ka 3 grams o ka fiber, ʻōlelo ʻo ia. (BTW, he mea pono ka waiu maiʻa.)

Brown Rice Medley, $ 1.99

E like me Modell, paipai ʻo Kiros e hoʻopaʻa i kou hale ʻai me ka laiki ʻulaʻula, no ka mea, he kumu maikaʻi ia e hoʻohana ai i kumu no nā kīʻaha āpau, wahi āna. "Hiki ke hoʻomaʻamaʻa ʻia i kēlā me kēia ʻano a hiki ke hoʻohui ʻia me kēlā me kēia ʻano protein, inā he salmon a ʻeleʻele paha," wahi āna.

Nā Kiʻi ʻEleʻele Cuban-Style, $ 0.99

Inā makemake ʻoe i ka burrito homemade, e hoʻolei i ka lawe ʻana a hopu i kahi pahu o kēia mau pīni ʻeleʻele a me kekahi o kāu mau mea punahele punahele. "ʻOi aku ka maʻalahi o kēia mau pī piʻa no ka mea ua hoʻomoʻa mua ʻia lākou, a ʻoiai i loko o ka kini kēla ʻaʻole i hoʻomoʻa wale ʻia, maʻemaʻe nā mea āpau, no laila e hōʻoluʻolu iaʻu," wahi a Kiros. (Pili: 21 Mea ʻai i kumu ʻole maikaʻi ʻole)

Sopena Meaʻai Lentil Organic, $ 1.99

ʻAʻole hiki ke hana pinepine ʻia ka ʻai ʻana ma ke ʻano he ʻaina ahiahi no ka mea makemake pinepine lākou i ka manawa no ka hoʻoheheʻe ʻana. Akā me kēia mea maikaʻi e kūʻai aku ai ma Trader Joe's, hiki iā ʻoe ke lele i nā hola ʻelua o ka manawa simmer a ʻokiʻoki pololei i ka ʻai ʻana. "He meaʻai ʻono kēia me 7 grams o ka protein a me 8 grams o ka fiber meaʻai," wahi a Kiros. "He ʻai wikiwiki a maʻalahi hoʻi ia e hiki ke ʻai wale ʻia ma ke ʻano he sopa a i hui pū ʻia me ka saladi."

ʻAla ʻAmelemona ʻAlika, $ 6.49

ʻAʻole pono ka poʻe ʻai ʻole i ka pīkī e hoʻokele i ke ala ākea o Trader Joes. Hiki iā ʻoe ke ʻike i ka waiūpona ʻalemona momona a ka mea kūʻai, a ʻūlū he 7 mau polokina protein i loko o kahi lawelawe hoʻokahi, wahi a Kiros. "ʻIno e like me nā ʻalemona i hoʻomoʻa ʻia, a ʻono hoʻi me ka oatmeal a i ʻole nā ​​crackers ma ke ʻano he meaʻai māmā," i ʻōlelo ai ʻo ia. "Hoʻohui maikaʻi ʻia me nā ʻāpana ʻāpala a i ʻole nā ​​pears no ka ʻai maikaʻi maikaʻi i ke ahiahi." (Hiki iā ʻoe ke hoʻohana i ka waiūpaka nut e hana i kēia mau kuki mea hoʻohui 5 pū kekahi.)

ʻO Biryani Mea Meaʻai me nā mea kanu mea kanu, $ 2.69

Inā ʻoe e hele i lalo i ke ala ʻai paʻa, mai haʻalele i kēia biryani veggie. Hōʻike ka pāʻina wela a me ka ʻai i ka laiki basmati, nā aniani, ka pī ʻōmaʻomaʻo, ke kāpeti, nā bele ʻulaʻula, nā pīni lima, ka puaʻa, ka aila, a me kekahi mau mea ʻala - nā meaʻai a Kiros i ʻōlelo ai ʻo ia e hilinaʻi nei. ʻO kekahi perk: ʻO kēia mea maikaʻi loa e kūʻai aku ai ma Trader Joe's hāʻawi i 6 mau mika protein a me 3 gram o ka fiber i kēlā me kēia lawelawe.

Falazen Falafel, $ 3.99

ʻOi aku ka maʻalahi o ka hui ʻo falafel ʻo Trader Joes e kāwili akā no ka ʻoi aku o ka maʻalahi o ke ola, kūʻai aku i ka mea ʻai i hoʻomoʻa mua ʻia, a me ka falafel paʻahau. Ma ke ʻano he kumu maikaʻi o ka protein (8 gram) a me ka fiber (6 gram) no kēlā me kēia lawelawe, ʻo kēia koho ma ka papa inoa a Kiros o "He aha e kūʻai mai ai ma Trader Joe's" kahi ala maʻalahi e hana i kahi pāʻina e hoʻokō hou aʻe, i ʻōlelo ʻo ia. Hoʻopili i kekahi mau pōpō me kekahi mau mea ʻai i loko o ka pita, pālua me ka ʻaoʻao o hummus, a he pāʻina nui kāu i ka ʻaina. (Pono ʻoe e hoʻāʻo i kēia fatala falafel mai ka mea kākau puke kuke ʻo Molly Yeh.)

Nā Florets Broccoli Organic, $3.29

Ke nānā nei ʻoe e ʻoki i kāu manawa hoʻomākaukau mua? E hoʻohui i kēia mau pua broccoli i kāu papa inoa o "He aha e kūʻai ai ma Trader Joe's." ʻOiai ua ʻoki mua ʻia nā florets, ʻaʻole pono ʻoe e hoʻolilo i ka manawa a i ʻole ka ikehu e lawe ai mai ka pahu hau a ka pā, wahi a Kiros. E kālua wale a mahu paha i nā pua, a laila e hoʻolei iā lākou i kāu kīʻaha Buddha a i ʻole e hana i ʻaoʻao i kāu pā pasta.

3-Peke o nā Pā Kokoleka Dark, $ 1.79

ʻO kahi meaʻai meaʻai ʻae ʻia-ʻae ʻia? Kūʻai ʻia. ʻO kahi pahu kokoleka ʻeleʻele a Trader Joe i hoʻopaʻa i 5 grams o ka fiber, 3 grams o ka protein, a me 40 pākēneka o ka ʻae ʻia o ka USDA i kēlā me kēia lā no ka hao, wahi a Kiros. Akā ʻaʻole paʻa kāna mau mea pili ma laila. "ʻO ia kekahi o nā kīleka ʻeleʻele liʻiliʻi i momona maoli, i koʻu manaʻo," wahi āna. ʻO Chomp ma kahi pā pololei, a i ʻole hana i kahi ʻaina kakahiaka e like me ka meaʻai ma ka hoʻohui ʻana i nā ʻāpala kokoleka e hoʻomehana ai i ka oatmeal a i ʻole cereal anu.

Huina lilo: $28.61

Nānā no