Abin da Za a Sayi a Kasuwancin Joe, A cewar Masu Abinci

Wadatacce

• Jerin Siyayyar Kasuwancin Joe #1
• Jerin Siyayyar Kasuwancin Joe #2
• Jerin Siyarwa na Kasuwancin Joe #3
• Bita don

Shin kun taba haduwa da wani ba tare da dangantaka mai zurfi ga Trader Joe's? A'a. Same. Hatta waɗanda ke ɗaukar “siyayya ta kayan abinci ita ce mafi munin aiki a Duniya” matsayin su na godiya ga ainihin taskar kayan daɗi, kayan alatu da walat da kayan abinci a wurin siyarwar da aka fi so. Babu musun cewa zaku iya samun kowane iri ... bari mu kira su "indulgences," a TJ's (shin kuna da man shanu na kuki ko cakulan lava gnocchi?), Amma kuma kyakkyawan wuri ne don siyayya don zaɓin lafiya mai kyau - wancan shiga ta hanyar, hanya farashi mai araha fiye da sauran shagunan kayan abinci da yawa. (Mai dangantaka: Shin Zai fi kyau zama kusa da ɗan kasuwa Joe ko Abincin Gabaɗaya?)

Don samun madaidaicin tambarin yarda, masu cin abinci sun zagaya shelves kuma sun raba mafi kyawun abubuwan da za a saya a Trader Joe idan an ba su babban kuɗin sada zumunci na $ 30 kawai. Gaba, shawarwarin su kan abin da za ku saya a Trader Joe's.

Jerin Siyayyar Kasuwancin Joe #1

Mai cin abinci: Tory Stroker, M.S., R.D.

Organic Tofu, $2.49

Na farko a kan jerin Stroker na "Abin da za a saya a Trader Joe's" wani nau'i ne na tofu. Stroker ya ce "Wannan shine ɗayan zaɓin furotin da na fi so saboda yana ɗauke da dukkan mahimman amino acid da jikin ku ke buƙata." Bi jagorar ta kuma haɗa shi da kayan lambu da shinkafa mai launin ruwan kasa ko farro don saurin saƙa da sati-sati.

Lentils mai tururi, $3.29

Lentils suna da wadata a cikin fiber kuma babban tushen ƙarfe, babban fa'ida idan kai mai cin ganyayyaki ne ko mai cin ganyayyaki; mutanen da ke bin waɗancan abincin galibi ba sa samun ƙarfe, in ji Stroker. Ta ba da shawarar jefa wannan mafi kyawun abin da za a saya a Trader Joe's a cikin salads ko quesadillas kuma ta yaba da gaskiyar cewa an riga an dafa su kuma ba sa buƙatar wani magudanar ruwa, haɓaka abin da ya dace.

Man gyada mai tsami (Ba-Ƙara Gishiri), $3.49

"A koyaushe ina gaya wa abokan cinikina cewa abu ɗaya ne kawai ya kamata a jera akan alamar sinadarai na man gyada: gyada," in ji Stroker. Wannan ya dace da lissafin, ba tare da ƙara sukari, gishiri, ko mai ba. "Ya cika ka'idodina gaba daya ba tare da karya banki ba," in ji ta. (Ƙari a nan: Cikakken Jagorar ku ga Nut Butter)

Kumato Tumatir, $3.49

Ko da a cikin matattun hunturu, wannan tumatir na musamman yana ɗanɗano da gaskiya tumatur-ey, kuma ba kamar kwali waɗanda kuke yawan samu a cikin shagunan kayan abinci ba. Stroker yayi bayanin cewa "su ma suna da wadata a cikin lycopene, wanda yake da kyau ga lafiyar fata da lafiyar zuciya." Da zarar kun dawo gida mafi kyawun abin da za ku saya a Trader Joe, yi amfani da su a cikin girke -girke na taliya da aka gasa na TikTok.

Girki Yogurt Komai Bagel Dip, $3.49

"Na damu kuma na shiga cikin duk abin da bagel bandwagon. Ina son wannan yada a kan gurasar alkama tare da kyafaffen kifin kifi a matsayin mafi koshin lafiya a kan komai da jaka tare da cuku da lox," in ji Stroker. Hakanan yana jan ayyuka biyu a matsayin babban app; sau da yawa tana haɗa shi da ɗan kwali idan baƙi suka zo. (Har ila yau, yana da damuwa? Anan akwai ƙarin hanyoyin ƙira don amfani da kayan yaji.)

Daskararre Blueberries, $ 2.49

Stroker ya ce "Ajiye injin daskarewa da 'ya'yan itatuwa da kayan marmari na ɗaya daga cikin manyan nasihu na don dafa abinci mafi ƙoshin lafiya. Yana da kyau madaidaiciya lokacin da sabbin kayan ke da tsada ko a cikin lokacin," in ji Stroker. Ta tsinci waɗannan 'ya'yan itacen da ke ɗauke da antioxidant, kuma tana son amfani da su a maimakon maple syrup: "Microwave su na minti ɗaya kuma yi amfani da shi azaman abin ƙoshin ƙoshin man gyada ko dukan wainar alkama."

Sauerkraut, $3.99

Wataƙila babban abin mamakin akan wannan jerin "Abin da Za a Sayi a Trader Joe's" shine sauerkraut, amma amincewa, yana da daraja ƙarawa a cikin keken ku. Stroker ya ba da shawarar ƙara shi zuwa salads don crunch da ɗanɗano mai ƙoshin y, tare da ingantaccen adadin probiotics na gut-for-your gut.

California Veggie Burgers, $3.49

Rike waɗannan a hannu don kowane lokacin da kuke buƙatar zaɓin abincin dare mai sauƙi, mai sauƙi, da lafiya. Stroker yana son yi musu hidima a kan burodin alkama gaba ɗaya ko sama da salatin kuma yana ƙara da cewa su ma sune madaidaicin madadin nama don barbecue da lokacin gasa lokacin bazara. (Mai alaƙa: Recipes na Crazy-Good Burger don Abincin Abincin Abinci)

Jimlar farashi: $26.22

Jerin Siyayyar Kasuwancin Joe #2

The Dietitian: Brittany Modell, MS, RD, CDD, wanda ya kafa Brittany Modell Nutrition da Wellness

Lentils mai tururi, $3.29

Ee, kuna ganin sau biyu akan wannan jerin "Abin da za a saya a Trader Joe's." Modell, kamar Stroker, shima mai son leken lemu ne, yana mai lura da yadda suke da ƙoshin abinci (da daɗi!). "Ina son hada su a salads, hada su da avocado da ƙwai, ko kuma kawai su yi da kansu. Na fi son su sanyi, amma kuma za ku iya dumi su." Bambanci shine kayan yaji na rayuwa.

Black wake, $.99

Modell ya ce "An cika waken da fiber da furotin, kuma ba su da tsada," in ji Modell. Tana son wake baƙar fata musamman don keɓancewarsu, manufa don ƙara wa tacos, kwano, ko salati; tana kuma hada su da tumatirin gwangwani don cin abinci mai dadi.

Tofu Sprouted Extra Firm, $2.49

Wani maimaita maimaita, Modell ya nuna cewa wannan furotin na tushen shuka zai iya aiki a kowane lokaci na rana. "Za ku iya yayyafa shi don karin kumallo, ƙara shi a cikin salatin don abincin rana, ko kuma ku ƙara da taliya don haɓaka furotin a lokacin abincin dare," in ji ta, ta kara da cewa yana da ƙananan adadin kuzari da mai. (Mai dangantaka: Kuskure 6 da kuke yi lokacin da ake dafa Tofu)

Popcorn Man Zaitun, $ 1.99

Lokacin da harin ciye-ciye ya faru, isa ga jakar wannan mafi kyawun abin da za a saya a Trader Joe's. "Yana da cikakkiyar abun ciye-ciye mai wadatar fiber da za ku iya ci kowane lokaci na rana. Ni da kaina na son haɗa shi tare da wasu cakulan duhu don abin jin daɗi da gishiri," in ji Modell. (Saci wasu wahayi daga waɗannan girke-girke na popcorn.)

GlutenFree Rolled Oats, $3.50

Modell ya ce "Waɗannan ɗaya ne daga cikin mahimman kayan dafa abinci na tunda ba su da tsada kuma sun dace," in ji Modell. Ta hada nata da yankakken ayaba da cokali na man gyada a lokacin karin kumallo, duk da haka za ka iya ji dadi ka ji dadin man zaitun da gishirin teku.

Daskararre Shelled Edamame, $ 1.99

Wani madaidaicin tushen furotin da fiber, Modell yana ba da shawarar kiyaye wannan mafi kyawun abin da za ku saya a Trader Joe's a cikin injin daskarewa don ƙari da sauri da sauƙi ga fries da salads.

Gwanin gwoza, $ 3

Mamaki: Chips suna cikin wannan jerin da aka amince da R.D na "Abin da za a saya a Trader Joe's." Modell ya ce "Waɗannan su ne ɗayan abincin da na fi so, saboda suna ɗauke da fiber," in ji Modell. Har ila yau ƙari: Ƙananan jerin abubuwan sinadaran da ya ƙunshi abu ɗaya kawai - beets. (PS. Shin kun san za ku iya yin 'ya'yan itace da kayan marmari a gida kuma?)

15-Minti Brown Brown, $ 3

Shinkafa mai launin ruwan kasa na yau da kullun na iya ɗaukar mintuna 45 ko sama da haka don dafa abinci, wanda, lokacin da kuka dawo gida da yunwa a cikin sati ɗaya, na iya zama kwanaki 45. Shi ya sa Modell ke riƙe wannan zaɓin dafa abinci mai sauri a hannu don kammala kyawawan kowane nau'in abinci. (Yi amfani da shi don yin wannan Brown Rice Kale Bowl tare da Walnut-Sage Pesto da Soyayyen Kwai, alal misali.)

Broccoli daskararre, $ 1.99; Strawberries daskararre, $ 1.99

Modell ya ce "Ina ajiye kayan lambu iri-iri daskararre a cikin injin daskarewa a kowane lokaci domin in iya cin abincin dare mai sauri a kowane lokaci," in ji Modell. Baya ga abubuwan da suka dace na waɗannan mafi kyawun abubuwan da za ku saya a Trader Joe, kuna samun ingantaccen abinci mai gina jiki, kuma: Daskararre kayan amfanin gona yana daskarewa a kololuwar girma, yana kiyaye abinci mai gina jiki, in ji ta. Biyu daga cikin abubuwan da ta fi so? Broccoli da strawberries, tsohon don amfani a lokacin abincin dare kuma na ƙarshen azaman ƙari ga santsi, yogurt, ko oatmeal.

Mangoron da ba a dafa shi ba, $ 1.99

Kuna mamakin abin da za ku saya a Trader Joe's don cika buƙatun kayan zaki? Mango a dabi’ance yana da yawan sukari, cikakke ne ga duk wanda ke neman hanya mafi koshin lafiya don gamsar da haƙori mai daɗi. Kawai ka tabbata ka je iri -iri marasa daɗi don kada ku sami ƙarin, wucin gadi, sukari, gargadi Modell.

Jimlar farashi: $26.22

Jerin Siyarwa na Kasuwancin Joe #3

The Dietitian: Wintana Kiros, RD.N., LDN, wanda ya kafa Reset Lifestyle.

Organic Multigrain Hot Cereal, $2.69

Hanya mafi kyau don tallafawa tsarin garkuwar jikin ku da yanayin ku shine kiyaye lafiyar hanjin ku, wanda ke nufin kada ku ci abinci mai cike da fiber, abinci mai gina jiki, in ji Kiros. Wannan shine dalilin da ya sa ta ƙera ta "Abin da za a Sayi a Jerin Trader Joe", gami da zaɓin ta na farko, tare da fiber a zuciya. Cikakken hatsin hatsi na kantin kayan miya ba kawai yana ba da gram 5 na fiber da gram 5 na furotin a kowace hidima ba, amma kuma ana iya keɓance shi cikin sauƙi tare da kayan ƙanshi da ƙari don gamsar da ɗanɗano na musamman. "Ina ba da shawarar dafa abinci tare da madarar almond da ƙara ɗan kirfa da molasses, sannan a kashe shi tare da 'ya'yan itacen da na fi so," in ji Kiros. Kuma a kan haka ...

Ayaba Organic, $2

"Ayaba na daya daga cikin 'ya'yan itacen da na fi so saboda karamcinsu da saukaka su," in ji Kiros. "Yana da babban abun ciye-ciye don salon rayuwa mai tafiya kuma yana tafiya da kyau." Yanke ayaba mai matsakaici kuma ƙara da ita a cikin hatsi na safe, kwanon hatsi, ko kumallo mai santsi don zana 'ya'yan itacen giram 3 na fiber, in ji ta. (BTW, madarar ayaba abu ne na halal.)

Brown Rice Medley, $ 1.99

Hakazalika da Modell, Kiros yana ba da shawarar sanya kayan abinci tare da shinkafa mai launin ruwan kasa, saboda yana da kyau a yi amfani da shi azaman tushe don kusan kowane tasa, in ji ta. Ta kara da cewa "Za a iya dandana shi ta kowace hanya kuma ana iya hada shi da kowane nau'in furotin, ko salmon ne ko wake wake," in ji ta.

Black Cuban-Style Black Beans, $ 0.99

Lokacin da kuka sami hanzari don burrito na gida, ku tsallake abin shan sannan ku ɗauki gwangwani na waɗannan baƙar fata wake da kaɗan daga abubuwan da kuka fi so. “Wadannan waken da aka girka sun dace sosai saboda an riga an dafa su, kuma duk da cewa suna cikin gwangwani kuma ba a dafa su ba, kayan da ake amfani da su duk suna da tsabta, don haka yana sa na ji daɗi,” in ji Kiros. (Mai alaƙa: Abinci guda 21 waɗanda Asali ba sa yin muni).

Miyan Kayan lambu Lentil, $1.99

Ba a iya amfani da girke -girke na miya a matsayin abincin dare na mako -mako tunda galibi suna buƙatar lokaci don ɗanɗano dandano. Amma tare da wannan mafi kyawun abin siye a Trader Joe's, zaku iya tsallake sa'o'i biyu na lokacin simmer kuma ku yanke kai tsaye zuwa cin abinci. "Wannan abinci ne mai daɗi tare da gram 7 na furotin da gram 8 na fiber na abinci," in ji Kiros. "Abinci ne mai sauri da sauki wanda za a iya ci shi kadai a matsayin miya ko kuma a hada shi da salatin."

Almond Butter, $ 6.49

Masu cin gyada ba dole ba ne su nisanta kansu daga shimfidar hanyar Trader Joes. Kuna iya samun man shanu na almond mai tsami, wanda ke ɗauke da gram 7 na furotin a cikin hidima ɗaya, in ji Kiros. "Yana dandana kamar gasasshen almond, kuma yana da daɗi da oatmeal ko a kan busassun a matsayin abun ciye-ciye," in ji ta. "Hakanan yana da kyau tare da yankakken apple ko pears don babban abincin da aka daidaita da rana." (Zaka iya amfani da man shanu na goro don yin waɗannan kukis ɗin guda 5, ma.)

Kayan lambu Biryani tare da Dumplings na Kayan lambu, $ 2.69

Idan kuna kan hanyar zuwa ga daskararrun hanyar abinci, kar ku tsallake wannan biryani veggie. Abincin zafi da cin abinci yana nuna shinkafar Basmati, albasa, koren wake, kabeji, jan barkono, wake lima, farin kabeji, mai, da wasu kayan ƙanshi-sinadaran Kiros ta ce ta dogara. Wani fa'ida: Wannan mafi kyawun abin da za a saya a Trader Joe yana ba da gram 6 na furotin da gram 3 na fiber kowace hidima, in ji ta.

Frozen Falafel, $3.99

Haɗin Falafel na ɗan kasuwa Joes ba shi da ƙima don bulala amma don sauƙaƙa rayuwa, siyayya da dafaffen kayan miya, daskararre falafel a maimakon. A matsayin kyakkyawan tushen furotin (gram 8) da fiber (gram 6) a kowace hidima, wannan zaɓin akan jerin Kiros na "Abin da Za a Sayi a Kasuwancin Joe" hanya ce mai sauƙi don yin abinci mai gamsarwa, in ji ta. Kaya 'yan ƙwallo tare da wasu kayan lambu a cikin pita, biyu tare da gefen hummus, kuma kuna da abincin dare mai daɗi. (Kuna buƙatar gwada wannan falafel fattoush daga marubucin littafin dafa abinci Molly Yeh.)

Ganyen Broccoli Florets, $ 3.29

Kuna neman rage lokacin girkin abinci? Ƙara waɗannan furannin broccoli zuwa jerin abubuwan "Abin da za ku saya a Trader Joe's." Tun da an riga an yanke fulawa, ba kwa buƙatar kashe lokaci mai yawa ko kuzari don ɗauka daga firiji zuwa faranti, in ji Kiros. Kawai gasa ko hura fulawa, sannan jefa su a cikin kwanon Buddha ko sanya su a gefe ga farantin taliya.

3-Kunshin Gurasar Chocolate Mai duhu, $ 1.79

Abincin kayan abinci da aka amince da shi? An sayar. Barikin cakulan mai duhu ɗaya na Joe Trader yana ɗauke da giram 5 na fiber, gram 3 na furotin, da kashi 40 na shawarar da USDA ta ba da shawarar yau da kullun don ƙarfe, in ji Kiros. Amma fa'idodinsa ba su tsaya a nan ba. "Yana daya daga cikin 'yan sandunan cakulan duhu wadanda a zahiri suke da kirim, a ganina," in ji ta. Chomp a kan mashaya madaidaiciya, ko ƙirƙirar kayan zaki-kamar karin kumallo ta ƙara chunks na cakulan zuwa ga dumama hatsi ko hatsi mai sanyi, in ji ta.

Jimlar farashi: $ 28.61

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