Ongakuthenga Kwa-Trader Joe's, Ngokusho kwama-Dietitians

-Delile

• Uhlu Lokuthenga lukaTrader Joe #1
• Uhlu Lokuthenga lukaTrader Joe #2
• Uhlu Lokuthenga lukaTrader Joe # 3
• Buyekeza kwe-

Wake wahlangana nomuntu ngaphandle ubuhlobo obujulile be-Trader Joe's? Cha. Kuyafana. Ngisho nalabo abathatha "ukuthenga igrosa kuwumsebenzi omubi kakhulu Emhlabeni" bayayithokozela inqolobane yangempela yezinto zokudla okulula okumnandi, ezifanele isikhwama semali kanye nokudla okuyisisekelo esitolo esiyintandokazi yenkolo. Akunakuphikwa ukuthi ungathola zonke izinhlobo ze ... ake sizibize ngokuthi "ama-indulgences," kwa-TJ's (ngabe uke waba nebhotela lekhukhi noma ushokoledi lava gnocchi?), Kodwa futhi kuyindawo enhle kakhulu yokuthengela ukukhetha okuhle okunempilo - lokho ring ngendlela, indlela amanani angabizi kakhulu kunezinye izitolo eziningi zokudla. (Okuhlobene: Ingabe Kungcono Ukuhlala Eduzane NeTrader Joe's noma i-Whole Foods?)

Ukuthola isitembu sokugcina sokuvunywa, izazi zokudla zagcwala amashalofu futhi zabelana ngezinto ezinhle kakhulu ezingazithenga kuTrader Joe's uma zinikezwa isabelomali esihle kakhulu esikhwameni semali esingama- $ 30 kuphela. Phambili, amathiphu abo ngokuthenga kuTrader Joe's.

Uhlu Lokuthenga lukaTrader Joe #1

I-Dietitian: UTory Stroker, M.S., R.D.

I-Organic Tofu, $ 2.49

Okokuqala ohlwini lukaStroker lwe- "What to Buy at Trader Joe's" yi-organic block ye-tofu. "Le ngenye yezinketho engizithandayo zamaprotheni ezitshalwe ezitshalweni ngoba iqukethe wonke ama-amino acid abalulekile adingwa ngumzimba wakho," kusho uStroker. Landela ukuhola kwakhe bese ukuhlanganisa nemifino kanye nelayisi elinsundu noma i-farro ukuze kusheshe futhi kube lula phakathi kwamasonto onke.

Ama-Lentile abilayo, $ 3.29

Ama-lentile acebile ku-fiber nomthombo omkhulu wensimbi, okuyisibusiso esikhulu uma uyi-vegan noma imifino; abantu abalandela lokho kudla bavame ukuntula okusansimbi, kuphawula uStroker. Usikisela ukuphonsa le nto enhle kakhulu ongayithenga kuTrader Joe's kumasaladi noma kuma-quesadillas futhi ushayela ihlombe iqiniso lokuthi ziphekwe kusengaphambilini futhi azidingi ukukhishwa, ukufaka into elula.

Ibhotela Yamantongomane Okhilimu (Akunasawoti-Ongeziwe), $3.49

"Ngihlale ngitshela amaklayenti ami ukuthi kufanele kube nento eyodwa kuphela efakwe ohlwini lwelebula lezithako zamantongomane: amakinati," kusho uStroker. Lokhu kufanelana nomthethosivivinywa, kungasetshenziswanga ushukela, usawoti, noma uwoyela. "Ihlangabezana ngokuphelele nezindinganiso zami ngaphandle kokuphula ibhange," usho kanje. (Okuningi lapha: Umhlahlandlela Wakho Ophelele weNut Butter)

I-Kumato Tomato, $3.49

Ngisho nasebusika obungasekho, le utamatisi othile unambitha ngokusemthethweni utamatisi-ey, hhayi njengamakhadibhodi ovame ukuwathola ezitolo zokudla. "Futhi zicebile nge-lycopene, elungele kokubili isikhumba sakho nempilo yenhliziyo," kuchaza uStroker. Uma usuthathe le nto engcono kakhulu ongayithenga ekhaya kwa-Trader Joe, yisebenzise ku-TikTok's baked feta pasta recipe.

I-Greek Yogurt Konke iBagel Dip, $ 3.49

"Ngikhathazeke kakhulu futhi ngigibele ngokuphelele konke okuyi-bagel bandwagon. Ngiyakuthanda lokhu kusatshalaliswa kukastosi kakolweni ophelele nge-salmon ebhemayo njengokudla okunempilo ukuthatha i-bagel yonke enokhilimu noshizi," kusho uStroker. Iphinde idonse umsebenzi ophindwe kabili njengohlelo lokusebenza oluhle; uvame ukuyibhangqa ne-crudité lapho izivakashi zifika. (Futhi ukhathazekile? Nazi izindlela eziningi zokudala zokuthosa.)

AmaBlueberries asendle aqandisiwe, $ 2.49

"Ukubeka efrijini lakho ngezithelo nemifino kungenye yezeluleko zami eziphezulu zekhishi elinempilo. Kuyindlela enhle uma umkhiqizo omusha ubiza noma cha ngesizini," kuchaza uStroker. Ucosha la majikijolo anama-antioxidant, futhi uthanda ukuwasebenzisa esikhundleni sesiraphu ye-maple: "Wavuse nge-microwave umzuzu owodwa futhi uwasebenzise njengesiphuzo esiphundu se-toast yebhotela lamantongomane noma ama-waffle kakolweni."

ISauerkraut, $ 3.99

Mhlawumbe isimanga esikhulu kulolu hlu lokuthi "Yini Ongakuthenga Ku-Trader Joe's" i-sauerkraut, kodwa yethemba, kufanelekile ukungeza enqoleni yakho. U-Stroker uncoma ukuthi uyingeze kumasaladi ukuze uthole ukudla okunomsoco kanye nokunambitha okune-brine-y, kanye nomthamo omuhle kakhulu wama-probiotics alungele amathumbu akho.

ICalifornia Veggie Burgers, $ 3.49

Gcina lokhu kusesandleni nganoma yisiphi isikhathi lapho udinga inketho yesidlo sakusihlwa esisheshayo, esilula, nesinempilo. U-Stroker uthanda ukuwapha ngebhani likakolweni noma phezu kwesaladi futhi wengeza ukuthi ayindlela engcono kakhulu engeyona inyama yama-BBQ kanye nesizini yokosa yasehlobo. (Okuhlobene: Amaresiphi Amabhega Ahlanyayo Okupheka Kwemifino)

Izindleko eziphelele: $ 26.22

Uhlu Lokuthenga lukaTrader Joe #2

I-Dietitian: UBrittany Modell, M.S., R.D., C.D.N., umsunguli weBrittany Modell Nutrition and Wellness

Ama-Lentile abilayo, $ 3.29

Yebo, ubona okuphindwe kabili kulolu hlu "Yini Ongayithenga ku-Trader Joe's." I-Model, njenge-Stroker, iphinde ibe umlandeli we-lentile eshisiwe, iphawula ukuthi aminyene kangakanani (futhi amnandi!) "Ngiyakuthanda ukuwafaka kumasaladi, ukuwamatanisa ngekotapeya namaqanda, noma ukuba nawo wedwa. Ngikhetha ukuthi abande, kodwa nawe ungafudumeza." Okunhlobonhlobo kuyisinongo sempilo.

Ubhontshisi Omnyama, $ .99

"Ubhontshisi ulayishwa ngefayibha namaprotheni, futhi awubizi," kusho uModell. Uthanda ubhontshisi omnyama ikakhulukazi ngenxa yokuguquguquka kwawo, elungele ukwengeza kuma-tacos, izitsha, noma amasaladi; abuye awaxube notamatisi okheniwe ukuze adle esiphundu.

I-Tofu Sprouted Extra Firm, $2.49

Okunye ukukhetha okuphindwayo, uModell uveza ukuthi le protein eyakhiwe yizitshalo ingasebenza noma ngasiphi isikhathi sosuku. "Ungayikhuza ibhulakufesi, uyengeze kwisaladi lesidlo sasemini, noma ufake i-pasta yokuqinisa amaprotheni esidlweni sakusihlwa," esho, enezela nokuthi nayo inama-calories amancane namafutha. (Okuhlobene: Amaphutha ama-6 Owenzayo Lapho Upheka iTofu)

I-Olive Oil Popcorn, $1.99

Lapho ukuhlaselwa okulula kuthinta, finyelela isikhwama sale nto enhle kakhulu ongayithenga kuTrader Joe's. "Isidlo esiphelele esigcwele i-fiber ongasidla noma nini sosuku. Mina ngokwami ​​ngithanda ukusihlanganisa noshokoledi omnyama ukuze uthole ukudla okumnandi nosawoti," kusho uModel. (Iba ugqozi oluthile kulawa maresiphi aqhathiwe we-popcorn.)

I-GlutenFree Oats Ogoqiwe, $ 3.50

"Lezi ngesinye sezinto engizidingayo okufanele ngibe nazo ezitolo ngoba zingabizi kakhulu futhi zilula," kusho uModell. Uyibhangqa nebhanana elisikiwe kanye ne-spoonful yebhotela lamantongomane ngesikhathi sasekuseni, noma ungahamba kahle futhi ujabulele ngamafutha omnqumo nosawoti wasolwandle.

I-Edamame efriziwe efriziwe, $ 1.99

Omunye umthombo ongabizi futhi olula wamaprotheni nefayibha, uModell uphakamisa ukugcina le nto enhle kakhulu ongayithenga kuTrader Joe's efrijini lakho ukuze ungeze ngokushesha futhi kube lula ukuthwebula amafreyidi namasaladi.

Ama-Beet Chips, $ 3

Isimanga: Ama-Chips akulolu hlu oluvunyiwe yi-R.D "Yini ongayithenga kwaTrader Joe's." “Lezi ezinye zezinto engizikhonzile, ngoba zigcwele i-fiber,” kusho uModel. Futhi i-plus: Uhlu lwezithako oluncane oluqukethe into eyodwa kuphela - ama-beet. (P.S. bewazi ukuthi ungenza izithelo nama-veggie chips ekhaya, futhi?)

Ilayisi eli-15-Minute Brown, $ 3

Irayisi elinsundu elivamile lingathatha imizuzu engu-45 noma ngaphezulu ukupheka, okuthi, lapho ufika ekhaya ulambile phakathi nesonto, kungase kube izinsuku ezingu-45. Yingakho i-Model igcina le nketho yokupheka okusheshayo esandleni ukuze iqedele noma yiluphi uhlobo lokudla. (Yisebenzise ukwenza le Brown Rice Kale Bowl nge-Walnut-Sage Pesto namaqanda athosiwe, isibonelo.)

I-Broccoli efriziwe, $ 1.99; Ama-Strawberry Aqandisiwe, $1.99

"Ngigcina imifino ehlukahlukene efriziwe efrijini lami ngaso sonke isikhathi ukuze ngikwazi ukushaya ukudla okusheshayo phakathi nesonto noma nini," kusho uModell. Ngaphandle kwento elula yalezi zinto ezinhle kakhulu ongazithenga kwaTrader Joe's, uthola nokudla okunomsoco omuhle kakhulu: Umkhiqizo ofriziwe uqandisiwe esiqongweni sokuvuthwa, ugcine umsoco uqinile, usho kanjalo. Ama-go-tos akhe amabili awathandayo? I-Broccoli nama-strawberries, okokuqala okwakusetshenziswa ngesikhathi sokudla kanye nokugcina njengesengezo kuma-smoothies, iyogathi, noma i-oatmeal.

Umango Omisiwe Ongashukela, $1.99

Uzibuza ukuthi uzothenga ini kuTrader Joe's ukufeza izifiso zakho ze-dessert? Imango ngokwemvelo liphakeme ngoshukela, lilungele noma ngubani ofuna indlela enempilo yokwanelisa izinyo elimnandi. Vele uqiniseke ukuthi uhambela izinhlobonhlobo ezingenashukela ukuze ungatholi lutho olwengeziwe, lokufakelwa, ushukela, uxwayisa uModell.

Izindleko eziphelele: $ 26.22

Uhlu Lokuthenga lukaTrader Joe # 3

I-Dietitian: Wintana Kiros, RD.N., L.D.N., umsunguli we-Reset Lifestyle.

I-Organic Multigrain Hot Cereal, $2.69

Indlela engcono kakhulu yokweseka amasosha omzimba wakho kanye nemizwelo yakho ukugcina amathumbu akho enempilo, okusho ukuthi ukudla ukudla okugcwele fibre, okunomsoco, kusho uKiros. Kungakho aqamba uhlu lwakhe lokuthi "What to Buy at Trader Joe's", kufaka phakathi nokukhetha kwakhe kokuqala, ecabanga nge-fiber. I-multigrain okusanhlamvu eshisayo esitolo asiniki kuphela u-5 amagremu wefayibha no-5 amagremu wamaprotheni ngokudla ngakunye, kepha futhi kungenziwa ngezifiso kalula ngezinongo nezengezo ukwanelisa ama-tastebuds akho ayingqayizivele, uyachaza. "Ngincoma ukuthi ngibilise isitshelo nobisi lwe-alimondi bese ngifaka isinamoni kanye nama-molasses, bese ngifaka isithelo sami esisha engisithandayo," kuphakamisa uKiros. Futhi kulelo nothi...

Ubhanana we-Organic, $ 2

“Ubhanana ungesinye sezithelo engizikhonzile ngenxa yokuguquguquka nokusebenziseka kwawo,” kusho uKiros. "Kuwukudla okulula kokuphila okuhamba phambili futhi kuhamba kahle." Sika ubhanana osayizi ophakathi nendawo bese uwengeza ku-oatmeal yakho yasekuseni, isitsha se-cereal, noma i-smoothie yasekuseni ukuthola amagremu esithelo angu-3 we-fiber, uphakamisa. (BTW, ubisi lwebhanana luyinto esemthethweni.)

UBrown Rice Medley, $1.99

Ngokufana noModell, uKiros uncoma ukuthi ubeke isitokisi sakho ngelayisi elinsundu, njengoba kuyisisekelo esihle sokusisebenzisa njengesisekelo cishe sanoma yisiphi isidlo, uthi. “Ingafakwa izinongo nganoma iyiphi indlela futhi ingahlanganiswa nanoma yiluphi uhlobo lweprotheyini, kungakhathaliseki ukuthi i-salmon noma ubhontshisi omnyama,” uyanezela.

Ubhontshisi Omnyama Wesitayela SaseCuba, $0.99

Uma uthola i-hankering nge-burrito eyenziwe ngokwenza, yeqa ukukhipha bese ubamba ikani lalawa bhontshisi abamnyama nokulungiswa okuthandayo okumbalwa esikhundleni salokho. “Lawa mabhontshisi ayisinongo alula kakhulu ngoba asuke esephekwe, futhi noma esethini futhi engavuthwanga, izithako zihlanzekile, kungenza ngizizwe ngingcono,” kusho uKiros. (Kuhlobene: Ukudla okungu-21 Okungasoze Kubi)

Isobho Semifino Ye-lentil, $ 1.99

Izindlela zokupheka zesobho ngokuvamile azinakwenzeka njengesidlo sakusihlwa saphakathi nesonto njengoba ngokuvamile zidinga isikhathi ukuze izinambitheka zincibilike. Kepha ngale nto enhle ongayithenga kwaTrader Joe's, ungangeqa amahora amabili wesikhathi esimeme bese usika ngqo ekudleni. "Lesi yisidlo esimnandi esinamagremu ayi-7 wamaprotheni kanye no-8 gramu wefayibha yokudla," kusho uKiros. "Kungukudla okusheshayo nokulula okungadliwa wedwa njengesobho noma kuhlanganiswe nesaladi."

I-Creamy Almond Butter, $6.49

Abadla amakinati akudingeki bahlukane nendawo yokusabalalisa ye-Trader Joes. Ungathola ibhotela le-alimondi elinokhilimu lomthengisi, elipakisha amagremu angu-7 weprotheyini ekuphakeni okukodwa, kusho uKiros. "Inambitheka njengama-alimondi osiwe, futhi imnandi nge-oatmeal noma kuma-crackers njenge-snack," esho. "Iphinda ibhangqane kahle nezicucu ze-apula noma amapheya ukuthola isidlo esilula esilinganiselayo ntambama." (Ungasebenzisa ibhotela le-nut ukwenza lawa makhukhi anezithako ezi-5, futhi.)

I-Biryani Yemifino eneDombolo Yemifino, $ 2.69

Uma ubheka phansi indawo yokudla efriziwe, ungangeqi le veggie biryani. Ukudla okushisa nokudla kufaka irayisi i-basmati, u-anyanisi, uphizi oluhlaza, iklabishi, upelepele obomvu, ubhontshisi we-lima, ukholifulawa, uwoyela, nezinye izinongo - izithako u-Kiros athi uyethemba. Enye inzuzo: Le nto engcono kakhulu ongayithenga kwa-Trader Joe inikeza amagremu angu-6 wamaprotheni namagremu angu-3 efayibha ngokuphakela ngakunye, uthi.

I-Frozen Falafel, $3.99

Ukuxuba kwe-falafel kukaTrader Joes kuhle kakhulu ukuzishaya kodwa ukwenza impilo ibe lula kakhulu, thenga i-falafel efriziwe esele iphekwe ngaphambili. Njengomthombo omuhle wamaprotheni (amagremu angu-8) kanye nefayibha (amagremu angu-6) ngokuphakela ngakunye, lokhu kukhetha ohlwini lukaKiros oluthi "Okufanele Uthenge Kwa-Trader Joe's" kuyindlela elula yokwenza ukudla kwanelise kakhudlwana, uthi. Gcwalisa amabhola ambalwa ngemifino wenze i-pita, ibhangqe necele le-hummus, futhi uthole isidlo sakusihlwa esimnandi. (Udinga ukuzama le falafel fattoush evela kumbhali wencwadi yokupheka uMolly Yeh.)

Ama-Organic Broccoli Florets, $ 3.29

Ufuna ukunciphisa isikhathi sakho sokulungiselela ukudla? Faka lawa ma-florets e-broccoli ohlwini lwakho lwe "Yini Ongayithenga ku-Trader Joe's." Njengoba ama-florets enqunyiwe ngaphambili, awudingi ukuchitha isikhathi esiningi noma amandla ukuthatha efrijini uye epuletini, kusho uKiros. Mane nje wosa noma ushise ama-florets, bese uwaphonsa esitsheni sakho seBuddha noma uwenze abe ohlangothini lwepuleti lakho le-pasta.

I-3-Pack yamabha we-Chocolate Omnyama, $ 1.79

I-dessert evunyelwe ukudla okunomsoco? Kuthengisiwe. Ibha eyodwa kashokoledi emnyama ye-Trader Joe ipakisha amagremu angu-5 efayibha, amagremu angu-3 wamaprotheni, namaphesenti angu-40 esibonelelo sansuku zonke esinconyiwe se-USDA sokusansimbi, kusho uKiros. Kodwa izinzuzo zayo azigcini lapho. "Ngenye yezingcezu ezimbalwa zikashokoledi omnyama empeleni ezinokhilimu, ngokubona kwami," usho kanje. Uphakamisa ibha, noma udale isidlo sasekuseni esifana ne-dessert ngokwengeza izingcezu zikashokoledi ku-oatmeal efudumele noma okusanhlamvu okubandayo, uyaphakamisa.

Izindleko eziphelele: $28.61

Buyekeza kwe-