Zomwe Mungagule ku Trader Joe's, Malinga ndi Dietitians

Zamkati

• Mndandanda Wogulitsa wa Trader Joe # 1
• Mndandanda Wogulitsa wa Trader Joe # 2
• Mndandanda Wogulitsa wa Trader Joe # 3
• Onaninso za

Kodi mudakumanapo ndi munthu popanda Kugwirizana kwakukulu kwa Trader Joe's? Ayi. Zomwezo. Ngakhale iwo omwe amatenga "malo ogulitsira ndiye ntchito yoyipitsitsa padziko lapansi" amayamikiranso nkhokwe zowoneka bwino zokhala ndi zokhwasula-khwasula komanso chakudya pachakudya chomwe amakonda kwambiri. Palibe amene angakane kuti mutha kupeza mitundu yonse ya ... tiyeni tiwatchule kuti "zikhululukiro," kwa a TJ's (kodi mudakhala ndi batala wa keke kapena chokoleti chava gnocchi?), Komanso ndi malo abwino kugulirako zisankho zabwino - kulira panjira, njira mitengo yotsika mtengo kuposa malo ena ogulitsira. (Zogwirizana: Kodi Ndikwabwino Kukhala Pafupi Ndi Trader Joe's kapena Whole Foods?)

Kuti adalitsidwe, akatswiri azakudya adasanthula mashelufu ndikugawana zinthu zabwino kwambiri kugula ku Trader Joe's ngati atapatsidwa ndalama zokhala ndi chikwama chamtengo wapatali chokha $ 30. Pambuyo pake, maupangiri awo pazomwe mungagule ku Trader Joe's.

Mndandanda Wogulitsa wa Trader Joe # 1

Wodyetsa: Tory Stroker, MS, RD.

Organic Tofu, $ 2.49

Choyamba pamndandanda wa Stroker wa "Zomwe Mungagule pa Trader Joe's" ndi gawo lachilengedwe la tofu. "Iyi ndi imodzi mwazomwe ndimakonda kwambiri zopangira mapuloteni opangidwa ndi mbewu chifukwa ili ndi ma amino acid onse ofunikira omwe thupi lanu limafunikira," akutero Stroker. Tsatirani chitsogozo chake ndikuphatikiza ndi zamasamba ndi mpunga wabulauni kapena farro kuti muphike mwachangu komanso mophweka pakati pa sabata.

Ma lenti otentha, $ 3.29

Maluwa ali ndi michere yambiri komanso chitsulo chachikulu, chimathandiza kwambiri ngati ndinu wosadyera kapena wosadya nyama; anthu omwe amadya zakudya izi nthawi zambiri amakhala opanda ayironi, atero a Stroker. Akuganiza zoponya chinthu chabwino kwambiri kugula ku Trader Joe's mu masaladi kapena quesadillas ndikuwombera m'manja chifukwa chophika kale ndipo safuna kukhetsa chilichonse, kuti chikhale chosavuta.

Wokoma (Wopanda Mchere-Wowonjezera) Buluu wa Peanut, $ 3.49

"Nthawi zonse ndimauza makasitomala anga kuti payenera kukhala chinthu chimodzi chokha chomwe chatchulidwa pa batala wa chiponde: mtedza," akutero Stroker. Izi zikugwirizana ndi ndalamazo, popanda shuga, mchere, kapena mafuta owonjezera. "Zimakwaniritsa miyezo yanga popanda kuphwanya banki," akutero. (Zambiri apa: Buku Lanu Lathunthu la Butter Nut)

Kumato Tomato, $3.49

Ngakhale m'nyengo yozizira, phwetekere iyi imakomedwa bwino ndi tomato-ey, osati ngati makatoni omwe mumapeza nthawi zambiri m'masitolo ogulitsa. "Alinso ndi ma lycopene olemera, omwe amapindulitsa khungu lanu komanso thanzi lanu," akufotokoza Stroker. Mukabwerera kunyumba chinthu chabwino kwambiri kugula ku Trader Joe's, muzigwiritsa ntchito mu chophika cha pasita cha TikTok.

Greek Yogurt Chilichonse Bagel Dip, $ 3.49

"Ndimakhudzidwa kwambiri ndi zonse zomwe ndimakhala nazo. Ndimakonda izi kufalikira pa chofufumitsa cha tirigu ndi salimoni yosuta monga thanzi labwino pa bagel ndi kirimu tchizi ndi lox, "anatero Stroker. Imakopanso ntchito ziwiri ngati pulogalamu yayikulu; nthawi zambiri amadziphatika ndi crudité alendo akabwera. (Komanso kutengeka kwambiri? Nazi njira zina zaluso zogwiritsa ntchito zokometsera.)

Frozen Wild Blueberries, $2.49

"Kusungitsa mufiriji ndi zipatso ndi ndiwo zamasamba ndi imodzi mwamaupangiri anga abwino kwambiri kukhitchini yathanzi. Imakhala njira yabwino kwambiri ngati zipatso zatsopano zimakhala zotsika mtengo kapena ayi munthawi yake," akufotokoza Stroker. Amatenga zipatso zodzadza ndi antioxidant izi, ndipo amakonda kuzigwiritsa ntchito m'malo mwa mapulo: "Microwave them for a minute and use as delish topping for peanut butter toast or whole waffles waires."

Sauerkraut, $ 3.99

Mwina chodabwitsa kwambiri pamndandanda wa "Zomwe Mungagule pa Trader Joe's" ndi sauerkraut, koma khulupirirani, ndiyofunika kuwonjezera pa ngolo yanu. Stroker akulangiza kuti muwonjezere ku saladi kuti muwongolere komanso kukoma kwa brine-y, kuphatikizapo mlingo wabwino kwambiri wa mankhwala opangira matumbo anu.

California Veggie Burgers, $ 3.49

Sungani izi nthawi iliyonse yomwe mukufuna chakudya cham'mawa, chosavuta komanso chathanzi. Stroker amakonda kuwatumikira kumtunda wonse wa tirigu kapena pa saladi ndipo akuwonjezeranso kuti nawonso ndi njira yabwino yopanda nyama ya ma BBQ ndi nyengo yokometsera chilimwe. (Zokhudzana: Maphikidwe Openga a Burger Ophikira Zamasamba)

Mtengo wonse: $26.22

Mndandanda Wogulitsa wa Trader Joe # 2

The Dietitian: Brittany Modell, M.S., R.D., C.D.N., woyambitsa Brittany Modell Nutrition and Wellness

Ma lenti otentha, $ 3.29

Inde, mukuwona kawiri pamndandanda wa "Zomwe Mungagule ku Trader Joe's." Modell, monga Stroker, imakondanso mphodza zowotcha, powona momwe zilili zopatsa thanzi (komanso zokoma!) "Ndimakonda kuwawonjezera m'masaladi, kuwalumikiza ndi avocado ndi mazira, kapena kungokhala nawo paokha. Ndimawakonda ozizira, koma mutha kuwotha nawonso." Zosiyanasiyana ndi zonunkhira za moyo.

Nyemba Zakuda, $.99

"Nyemba zimadzaza ndi fiber ndi mapuloteni, ndipo ndizotsika mtengo," akutero Modell. Amakonda nyemba zakuda makamaka chifukwa cha kusinthasintha kwake, zabwino zowonjezera ma tacos, mbale, kapena saladi; amawasakanizanso ndi tomato wa m'zitini ndi mbale yokoma yam'mbali.

Tofu Anaphukira Olimba Kwambiri, $ 2.49

Chosankha china chobwereza, Modell akuwonetsa kuti zomera zomerazi zimatha kugwira ntchito nthawi iliyonse masana. "Mutha kudya chakudya cham'mawa, kuwonjezera pa saladi pa nkhomaliro, kapena kuwonjezera pa pasta kuti muwonjezere mapuloteni pakudya," akutero, ndikuwonjezera kuti ilinso ndi zopatsa mphamvu komanso mafuta ochepa. (Zokhudzana: 6 Zolakwitsa Zomwe Mukupanga Pophika Tofu)

Popcorn Mafuta a Azitona, $ 1.99

Mukamenyedwa ndi akamwe zoziziritsa kukhosi, pezani thumba la chinthu chabwino kwambiri kugula ku Trader Joe's. "Ndi chakudya chokwanira kwambiri chomwe mungadye nthawi iliyonse ya tsiku. Ndimakonda kuchiphatikiza ndi chokoleti chamdima kuti chikhale chokoma komanso chamchere," akutero Modell. (Iba kudzoza kuchokera ku maphikidwe a popcorn achinyengo awa.)

GlutenFree Rolled Oats, $3.50

"Izi ndi zina mwazinthu zomwe ndiyenera kukhala nazo chifukwa ndizotsika mtengo komanso zosavuta," akutero Modell. Amamuphatikiza ndi nthochi yodulidwa ndi supuni ya peanut batala pa kadzutsa, ngakhale mutha kupitako bwino ndikusangalala ndi mafuta a azitona ndi mchere wa m'nyanja.

Frozen Shelled Edamame, $1.99

Gwero lina lotsika mtengo komanso losavuta la mapuloteni ndi fiber, Modell akuwonetsa kuti musunge chinthu chabwino kwambiri ichi kuti mugule pa Trader Joe's mufiriji yanu kuti muwonjezere mwachangu komanso mophweka pophatikiza zokazinga ndi saladi.

Beet Chips, $ 3

Chodabwitsa: Chips zili pamndandanda wovomerezedwa ndi R.D. wa "Zomwe mungagule ku Trader Joe's." "Izi ndi chimodzi mwazakudya zomwe ndimakonda kwambiri, chifukwa ndizodzaza ndi fiber," adatero Modell. Komanso kuphatikiza: Mndandanda wazowonjezera womwe uli ndi chinthu chimodzi chokha - beets. (PS mumadziwa kuti mutha kupanga zipatso ndi ma veggie tchipisi kunyumba, nawonso?)

15-Mphindi Brown Rice, $3

Mpunga wofiirira wokhazikika umatha kutenga mphindi 45 kapena kupitilira apo kuphika, komwe, mukafika kunyumba ndikusowa chakudya sabata limodzi, mutha kukhala masiku 45. Ichi ndichifukwa chake Modell amasunga njira yophika mwachangu pamanja kuti amalize chakudya chamtundu uliwonse. (Gwiritsani ntchito kuti mupange Brown Rice Kale Bowl ndi Walnut-Sage Pesto ndi Mazira Okazinga, mwachitsanzo.)

Achisanu Broccoli, $ 1.99; Achisanu Strawberries, $ 1.99

"Ndimasunga nyama zoundana zosiyanasiyana mufiriji nthawi zonse kuti ndikakwanitse kukwapula chakudya msanga sabata iliyonse," akutero Modell. Kupatula pazinthu zabwino zomwe mungagule ku Trader Joe's, mukupeza zakudya zabwino kwambiri, nazonso: Zokolola zachisanu ndizazizira pachimake chakukhwima, ndikusunga chakudyacho, akutero. Awiri mwa ma go-tos omwe amakonda? Broccoli ndi sitiroberi, zomwe zimagwiritsidwa ntchito pa nthawi ya chakudya chamadzulo ndipo zotsirizirazi monga zowonjezera ku smoothies, yogurt, kapena oatmeal.

Mango Wouma Wopanda Thonje, $ 1.99

Mukuganiza kuti mugule chiyani ku Trader Joe's kuti mukwaniritse zolakalaka zanu zamchere? Mango mwachibadwa amakhala ndi shuga wambiri, wabwino kwa aliyense amene akufunafuna njira yathanzi yokhutitsira dzino lokoma. Onetsetsani kuti mupita kukasakaniza mitundu ina yopanda maswiti kuti musalandire zowonjezera, zopangira, shuga, amachenjeza Modell.

Mtengo wathunthu: $ 26.22

Mndandanda Wogulitsa wa Trader Joe # 3

Dietitian: Wintana Kiros, RDD, LD.N., woyambitsa Reset Lifestyle.

Mbewu Yotentha ya Multigrain, $ 2.69

Njira yabwino yothandizira chitetezo chanu cha mthupi komanso momwe mumamvera ndikusunga matumbo athanzi, zomwe zikutanthauza kusadya zakudya zokhala ndi fiber, zakudya zopatsa thanzi, akutero Kiros. Ichi ndichifukwa chake adamupangira mndandanda wa "Zomwe Mungagule pa Trader Joe's", kuphatikiza kusankha kwake koyamba, ali ndi fiber m'malingaliro. Mbewu zotentha za sitolo yogulitsira golosale sizimangopereka magalamu 5 a fiber ndi 5 magalamu a mapuloteni pakudya, koma zimatha kusinthidwa mosavuta ndi zonunkhira ndi zowonjezera kuti zikwaniritse ma tastebud anu apadera, akufotokoza. "Ndikupangira kuphika chakudya ndi mkaka wa amondi ndikuwonjezera sinamoni ndi molasses, kenako ndikuziphika ndi zipatso zomwe ndimakonda," akutero Kiros. Ndipo pa cholembapo ...

Nthochi Zachilengedwe, $2

Kiros anati: "nthochi ndi umodzi mwa zipatso zomwe ndimakonda chifukwa ndimasinthasintha komanso ndimasamba." "Ndi chotupitsa chachikulu pa moyo wapaulendo ndikuyenda bwino." Dulani nthochi yapakatikati ndikuwonjezera ku oatmeal wanu wam'mawa, mbale ya phala, kapena chakudya cham'mawa kuti mutenge ma gramu atatu a fiber, akutero. (BTW, mkaka wa nthochi ndi chinthu chovomerezeka.)

Brown Rice Medley, $ 1.99

Mofananamo ndi Modell, Kiros amalimbikitsa kusungitsa zakudya zanu ndi mpunga wofiirira, chifukwa ndi chakudya chofunikira kugwiritsa ntchito ngati chakudya chilichonse, akutero. "Zitha kuthiriridwa mwanjira iliyonse ndipo zitha kuphatikizidwa ndi mtundu uliwonse wa mapuloteni, kaya ndi nsomba kapena nyemba zakuda," akuwonjezera.

Nyemba Zamtundu Waku Cuba, $ 0.99

Mukakhala ndi vuto lokonzekera burrito yokometsera, tulukani kutenga ndikutenga chitha cha nyemba zakuda ndi zochepa zomwe mumakonda m'malo mwake. "Nyemba zokomazi ndizosavuta chifukwa zidaphikidwapo, ndipo ngakhale zili mu chidebe osaphikanso kumene, zosakaniza zonse ndizoyera, chifukwa chake zimandipangitsa kumva bwino," akutero Kiros. (Zokhudzana: Zakudya 21 Zomwe Sizimakhala Zoipa)

Msuzi Wamasamba Wachilengedwe Wa Lentil, $1.99

Maphikidwe a msuzi nthawi zambiri samachitika ngati chakudya chamadzulo sabata chifukwa nthawi zambiri amafunikira nthawi kuti zonunkhira zisungunuke. Koma ndi chinthu chabwino kwambiri kugula ku Trader Joe's, mutha kudumpha maola awiriwa simmer ndikudula molunjika pakudya. "Ichi ndi chakudya chokoma chokhala ndi ma gramu 7 a mapuloteni ndi magalamu 8 a fiber," akutero Kiros. "Ndi chakudya chofulumira komanso chosavuta chomwe chitha kudyedwa chokha ngati msuzi kapena chophatikizidwa ndi saladi."

Buluu Wokoma Wamamondi, $ 6.49

Odya zopanda chiponde sayenera kusiya njira yofalikira ya Trader Joes. Mutha kupeza batala wokoma kwambiri wa amondi, womwe umanyamula magalamu 7 a mapuloteni kamodzi kokha, akutero Kiros. "Amakoma ngati maamondi okazinga, ndipo ndimakoma ndi phala la oat kapena onunkhira ngati chotupitsa," akutero. "Zimagwirizananso bwino ndi magawo a apulo kapena mapeyala kuti tipeze chakudya chokwanira masana." (Mungagwiritsenso ntchito batala wa nati kuti mupange ma cookie 5 awa.)

Biryani wamasamba wokhala ndi zokometsera zamasamba, $ 2.69

Ngati mukuyenda pansi panjira yazakudya zachisanu, musadumphe biryani ya veggie iyi. Chakudya chotentha ndikudya chimakhala ndi mpunga wa basmati, anyezi, nandolo zobiriwira, kabichi, tsabola wofiira, nyemba za lima, kolifulawa, mafuta, ndi zonunkhira - zosakaniza Kiros akuti amakhulupirira. Chinthu china: Chinthu chabwino kwambiri kugula ku Trader Joe's chimapereka magalamu 6 a mapuloteni ndi magalamu atatu a fiber potumikira, akutero.

Achisanu Falafel, $ 3.99

Kusakaniza kwa falafel kwa Trader Joes ndikosavuta kukwapula koma kuti moyo ukhale wosavuta, gulani falafel yophikidwa kale, yozizira m'malo mwake. Monga gwero labwino la mapuloteni (8 magalamu) ndi fiber (6 magalamu) pa kutumikira, izi sankhani pamndandanda wa Kiros wa "Zomwe Mungagule ku Trader Joe's" ndi njira yosavuta yopangira chakudya chokhutiritsa, akutero. Ikani mipira ingapo ndi veggies mu pita, pezani ndi mbali ya hummus, ndipo muli ndi chakudya chamadzulo. (Muyenera kuyesa falafel fattoush kuchokera kwa wolemba mabuku wophika Molly Yeh.)

Zolemba Zachilengedwe za Broccoli, $ 3.29

Mukuyang'ana kuti muchepetse nthawi yanu yokonzekera chakudya? Onjezani ma flores a broccoli pamndandanda wanu wa "Zomwe Mungagule ku Trader Joe's." Popeza ma florets amadulidwatu, simuyenera kuwononga nthawi kapena mphamvu zambiri kuti mutenge kuchokera ku furiji kupita ku mbale, akutero Kiros. Ingowotcherani kapena kuwotcha ma florets, kenako kuwaponyera ku mbale yanu ya Buddha kapena kuwapanga ngati mbali yanu pasitala.

3-Phukusi La Mabala A Chokoleti Yamdima, $ 1.79

Msuzi wovomerezeka wazakudya? Wogulitsa. Chokoleti chakuda cha Trader Joe chonyamula 5 magalamu a fiber, 3 magalamu a mapuloteni, ndi 40 peresenti ya USDA yovomerezeka ya tsiku ndi tsiku yachitsulo, akutero Kiros. Koma zabwino zake sizimathera pamenepo. "Ndi imodzi mwazitsulo zochepa kwambiri za chokoleti zomwe ndi zonunkhira kwenikweni," akutero. Idyani pa bar molunjika, kapena pangani chakudya cham'mawa chonga mchere powonjezera chokoleti kuti mutenthe oatmeal kapena chimanga chozizira, akutero.

Mtengo wonse: $28.61

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