Trader Joe's – Recommended Shopping List

I know it took me a little while to get this posted, but here is my recommended shopping list for Trader Joe’s to accompany the $25.00 gift card give away.  While shopping at local farmers’ markets and buying produce through Community Supported Agriculture programs are the best ways to get the freshest and most sustainable products, Trader Joe’s has some great organic and fair trade options.

Both of these eggs are about $2.50 per dozen, not as cheap as your basic eggs but a good deal for what they provide. By purchasing cage free eggs, you know that the chickens were treated in a more humane way, allowed to roam free instead of being confined to a cage. Barnstar’s Omega 3 eggs are great because they provide 350mg of Omega 3s per egg! For the perfect sunny-side-up fried eggs, put a tablespoon of butter on the bottom of the pan and melt it on low heat. Once the butter is melted, add the number of eggs you want to the pan (the more eggs, the thicker the whites will turn out). Cover the pan with a lid and heat on low-medium. Remove and serve the eggs as soon as the white on top of the yokes turns opaque – perfect eggs every time! The trick is to cook them covered, on low.  


The benefits of eating fish are well known: fish provide excellent amounts of protein, are low in cholesterol, and contain high amounts of Omega 3s (if it is a cold-water fish). Salmon is one of the best sources of Omega 3s but can often be too expensive for many people’s grocery list. If fresh salmon doesn’t fit your budget, check out Trader Joe’s 14.75 oz cans of wild-caught, Alaskan salmon for under $3.00! Alaskan fisheries are known to be one of the most sustainable fisheries in the world, and the great thing about wild-caught salmon is that it contains less than 1/10 the amount of mercury contained in canned tuna.

For an easy meal, mix salmon with two eggs, 1/4 cup of whole wheat bread crumbs or almond meal, a 1/2 teaspoon of lemon pepper and a couple tablespoons of lemon juice, and a 1/4 teaspoon of crushed red pepper and thoroughly mix. Then, form the mixture into patties and saute in butter, over medium-low.  Cook patties for about 4-5 minutes on each side.  Serve on a whole wheat, toasted bun with a mayonaise/lemon juice sauce, or eat it without the bun. Add a side of steamed broccoli and you have super-food meal!


Shopping organic when possible is better for God’s creation that you are part of. These organic apples don’t contain the pesticides or chemical fertilizers found in conventionally grown apples.  Apples are an excellent source of energy-boosting, anti-oxidant quercetin, as well as healthy carbs, fiber, and vitamin C.  For a healthy dessert, bake sliced apples in an oven set to 350 degrees for about 30 minutes or until tender.  Then drizzle lightly with honey and sprinkle with cinnamon!


Oranges have an awesome carbohydrate to fiber ratio (one orange has about 6 grams of fiber).  They are also loaded with vitamin C and other anti-oxidants.  Oranges contain around 170 different phytonutrients and 60 different flavanoids that have anti-cancer, anti-inflammatory, and anti-viral properties!  Make them part of your daily diet.  Don’t just drink the juice though, because the white skin found immediately inside the peel, on the surface of the fruit, contains some of the most powerful phytonutrients of the orange.

Heavy whipping cream – get a better bang for your buck by skipping the half and half and going for the heavy whipping cream instead.  The point of half and half in coffee is the fat – a much smaller amount of heavy whipping cream goes father than an equal amount of half and half.  Also, heavy whipping cream contains a minimal amount of lactose and provides natural vitamin A.

Coffee – the life blood of champions.  Coffee is one of the most pesticide ridden crops in the world.  By buying organic, you are doing yourself and God’s earth a favor.  Also, this coffee is fair trade certified, so you know that the people harvesting the coffee are being compensated fairly (seems like the Christian thing to do).  Coffee has anti-oxidant effects, is associated with a decreased risk of diabetes, and provides a healthy dose of caffeine for that extra boost to your day!

Incorporate more protein in your diet – protein is the building block of life.  These free range, organic chicken drumsticks are only $1.99 per pound at Trader Joe’s – the best price I’ve seen!  For a quick and healthy dinner, sprinkle the drumsticks with your favorite spices (suggested spices: a little bit of garlic, pepper, and salt) and broil for 15 minutes on each side, wah-lah! Serve with your favorite veggies and a small serving of beans.

Looking for a healthy snack?  Go nuts for almonds and cashews, but stick to the raw or lightly roasted ones.  Both varieties of nuts are anti-inflammatory, rich in a number of minerals, and high in protein and fiber!  If you are doing an intense workout or want to mix it up, make a sweet snack by mixing 1/4 cup of cashews and a 1/4 cup of almonds with 1 tablespoons of honey – deliciously sweet and salty!

Originally posted 2011-05-10 17:51:00.

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