1/2 tablespoon coconut oil
1/2 pound sweet potatoes diced
1/2 large red pepper diced
1/2 large green pepper diced
1/2 large yellow onion diced
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon salt more to taste
1/2 teaspoon black pepper
2 cups packed baby spinach roughly chopped
1 (8 oz) package mushrooms diced
2 cloves garlic minced or pressed
1 (15 oz) can black beans drained and rinsed
Salsa optional for serving, but highly recommended
Non fat plain greek yogurt optional for serving, but highly recommended (omit if vegan)
Fried egg optional for serving, but highly recommended (omit if vegan)
Melt coconut oil in a large saute pan over medium/medium high heat.
Add in sweet potatoes and cook for 10 minutes.
Add in peppers, onion, and spices and cook an additional 10-15 minutes, or until sweet potatoes are tender. Add more time if they’re not.
Add in spinach, mushroom, garlic, and cook for 2 minutes.
Stir in black beans.
Taste and re-season, if necessary.
If serving immediately: top with greek yogurt, salsa, and a gooey fried egg!
If serving later: store in fridge in an airtight container, then re-heat in microwave, then top with greek yogurt, salsa, and a gooey fried egg!
Nutritional information does not include salsa, greek yogurt, or egg.
Saturated Fat 1g
Honey Lemon Chicken & Broccoli
1 pound boneless skinless chicken breasts cut into bite sized pieces
2 tablespoons low sodium soy sauce (use Tamari to make the recipe gluten-free)
2 tablespoons rice vinegar
1 1/2 teaspoons sesame oil
1/4 teaspoon kosher salt Black pepper to taste
1 1/2 cups chopped broccoli florets Quinoa, brown or white rice for serving
3/4 cup low sodium chicken broth Zest and juice of
2 tablespoons honey, use 3 if you want it sweeter
1 teaspoon freshly grated ginger 1 clove of garlic, minced
1 teaspoon sriracha (optional but I liked the bit of heat it added)
1 tablespoon cornstarch
Salt and pepper to taste
Directions: In a medium sized bowl whisk together the soy sauce, rice vinegar, sesame oil, salt and pepper.
Chop the chicken into bite sized pieces and add it to the marinade, tossing to coat. Cover and refrigerate the chicken in the marinade for at least 15 minutes or even a few hours.
While the chicken is marinating prepare stir-fry sauce, whisking all the ingredients together.
Preheat a large skillet or wok over high heat. When the skillet is hot add in a couple teaspoon of oil and then the chopped broccoli florets. Stir-fry the broccoli for about 2 minutes, until it is bright green, but still crisp. Remove the broccoli from the skillet onto a plate. Add another teaspoon or so of oil to the skillet then add in the chicken, leaving the liquid from the marinade in the bowl. Stir fry the chicken until it is cooked through, about 3 minutes, then add the broccoli back in. Pour the stir-fry sauce in with the chicken and broccoli and stir it around until it starts to thicken and coat everything, about 2-3 minutes. Remove the stir-fry from the heat and serve over quinoa or rice.
Serves 6 133 cals 12g carbs 2.8g fat 17g protein (Does not include rice)
Spend thirty minutes making this meal prep sesame chicken pasta salad and you will be good to go for work lunches during the week! Packed full of healthy ingredients.
2 cups 4.6 oz uncooked organic pasta from Costco
2 large chicken breasts
1 tablespoon sesame oil
1 tablespoon soy sauce
2 tablespoons olive oil
2 tablespoons rice vinegar
1.5 tablepoons honey
1.5 tablespoon sesame oil
3/4 teaspoons soy sauce
1 clove garlic optional
1/8 tsp salt
10 oz bag of Mann’s Power Blend
Cook the pasta according to package directions.
Heat oven to 425°F.
Toss the chicken breasts in the sesame oil and soy sauce and bake in a small baking dish for 10 minutes.
Flip and return to the oven for 10 (small chicken breasts) to 15 (large chicken breasts) minutes, until cooked through.
Allow to rest for 5 minutes on a cutting board before slicing into strips.
Shake together all vinaigrette ingredients, and toss in a large bowl with the cooked chicken, pasta, and Mann’s Power Blend, until completely coated.
Divide amongst 4 storage containers (at least 2 cup capacity), sprinkle with sesame seeds and green onions, and refrigerate.
Refrigerate for up to 4 days.
Purple Power Bowl
LEMON TAHINI DRESSING (optional) or dressing of your choice.
1/3 cup tahini
1/3 cup water
1/4 cup lemon juice
1 clove garlic, crushed
1/2 tsp cumin
1/4 tsp cayenne pepper
1/2 tsp salt
2.5 cups cooked rice or other grain 15 oz. can chickpeas
4 oz. bag baby greens
2-3 small beets (2/3 lb.)
2 zucchini (1 lb.)
3 carrots (3/4 lb.)
1 small red cabbage (2 lb.) 1 avocado
1/2 bunch green onion
1/2 cup roasted Deshelled pumpkin seeds
1. Prepare the dressing by placing all the ingredients in a blender and puréeing until smooth.
2. Cool the cooked rice.
3. To build the bowls, place about 1/2 cup of the cooked rice in a bowl along with about 1/4 cup of chickpeas. Add a handful of baby greens, shredded beets, zucchini, carrots, and cabbage. Top with a few slices of avocado and a sprinkle of seeds. Finally, drizzle the lemon tahini dressing over the bowl, then eat.
We have had several requests from everyone asking what are our FAVORITE things at Trader Joe’s. We decided to create a list of some of our favorite things at Trader Joe’s that you can use if you are taking a road trip or if you just can’t decide what to buy~ nothing says you have to get everything.
It’s a given we LOVE all the CHEAP, fresh organic produce, but, there are not too many things we don’t LOVE there. We tried to keep it to Trader Joe specific things and list it based on where you would find the items in the store.
All Salsas ~ especially Corn, Smoky Peach and fresh salsa
Arabiatta Pasta Sauce – spicy and good straight from the jar
Balsamic Vinegar ~ it’s delicious and cheap ~ We use it on and in everything
Green olive tapenade, awesome on sandwiches or stirred in pasta
Hot & Sweet Mustard
Light Coconut Milk great for shakes or baking and oatmeal!
Low Sugar Organic Apricot Preserves
Low-Fat Tuscan Marinara
Organic Unsalted Crunchy Peanut Butter
Organic Unsweetened Apple Sauce
Pink Himalayan Sea Salt ~ cheap and grinds
Pure Vanilla and Bourbon Vanilla Extracts
Raw honey and pure maple syrup – both are amazing and not too pricey
Trader Joe’s 21 Seasoning Salute
17 Bean and Barley Soup Mix
Basmati Rice Medley
Brown Basmati & Jasmine Rice
Brown Rice Medley
Harvest Grain Blend
Steel Cut Oatmeal
Trader Joe’s High Fiber Cereal
All their flours
All their premade salads ~ easy go to meal when you don’t want to cook
Avocado’s #1 Guacamole
Spicy Cilantro Jalapeno Hummus
Spicy Hummus with the salsa in the middle of it
Marinated Mozzarella with Olive Oil
Organic lowfat strawberry & banana yogurt cups – 6 pack – 4 oz containers – small but tasty
Trader Joe’s Greek yogurts are so cheap – LOVE the 0% and the vanilla
Buffalo Chicken Meatballs, in the fridge section.
Marinated Carne Asada
Marinated Pesto Genovese Chicken
Marinated Santa Maria Tri Tip
Peppered Turkey Bacon, 2 slices
Smoked Turkey Kielbasa
Southwestern Stuffed Chicken Breasts
Trader Joe’s 97% Lean Turkey Bacon (1 pp a slice!)
Trader Joe’s Mango Chicken Sausage
Brittany Blend Frozen Vegetables
Chili Lime Chicken Burgers ~ so delicious, eat them without a bun
Fire Roasted Corn, Frozen ~ smoky, sweet & a great addition to soups, casseroles, etc
Frozen Steel Cut Oats
Lemon Grass & Coconut Curry Chicken Stix ~ fun appetizers
Marinated Chicken Chipotle Skewers ~ add to make a spicy chicken Caesar salad in minutes
Organic Brown Rice, Frozen ~ cooks in 3 minutes & doesn’t taste like instant
Soba Noodle Bowl ~ Awesome with steamed Organic Broccoli Slaw
Cranberry Walnut Bread, next to all the baked breads
Fat Free Multi-Grain Bread (it has a blue, orange, red wrapper)
Organic tortillas, regular and whole wheat (they are made with flour & corn!)
Pita Breads, cheap and awesome for pita pizza
Dried Apple Rings
Honey Plantain Strips
Honey Wheat Pretzels, do not get often but sometimes you want pretzel crunch
Nuts ~ cheap and come in small packages – We LOVE them all
2 Buck Chuck ~ all their wines are tasty and $2 a bottle! For cooking or drinking.
Just 6 ingredients! Perfect if you need an easy dish that’s full of protein and nutrition.
2 tbsp Nonfat Plain Yogurt
12 spears Kroger Extra Long Asparagus Spears
1 tbsp Minced Garlic
2 tsp Lee Kum Kee Sriracha Chili Sauce
3/4 cup Quinoa (Cooked)
2 Medium Skinless Chicken Breast
Ingredients (for 2): Bake chicken breast (season how you like) on 350 for 20 minutes. Take out chicken, let cool, then dice into cubes. Dice asparagus stems, sauté with chicken and minced garlic in large pan for 8-10 minutes on medium (add cooked quinoa in a little over half way through, so after about 5 minutes.) Mix siracha and greek yogurt and drizzle on top.
Simple clean salad that goes great with any lunch or dinner!
2 wedge or slice (1/8 of one 2-1/8″ dia lemon) Lemon
1 dash Black Pepper
2 dash Salt
1 tablespoon Olive Oil
1.5 cup, chopped Kale
0.2 cup, chopped Pecan Nuts
2 serving (serving = 1 long carrot) Carrots
Cut the kale along the rib, discarding the thick stem from the middle. Chop the kale small, like shredded lettuce. Add it to a bowl with olive oil, salt and pepper and fresh lemon juice. Use your hands to ‘massage’ the dressing into the kale. This will help make the kale a little more palatable. Shred in the multicolored carrots and toss again with a small splash of olive oil and salt. Top with chopped pecans.
So simple, fresh, and quick prep time!
2 oz Avocados
1 can White Tuna Fish (Drained Solids In Water, Canned)
1 serving Red Onions 14g (use a scale)
2 serving tsp Sriracha Chili Sauce
1 medium Roma Tomatoes
0.25 oz Chobani Nonfat Plain Greek Yogurt
1 pocket bread Ezekiel 4:9 Prophet’s Pocket Bread (safeway freezer section or gluten free store next to costco) or a brand of your choice
3 oz Green Giant Romaine Lettuce
Directions: Strain tuna and mix with hot sauce and Greek yogurt. Dice avocado, tomato, and onion and mix together in separate bowl. Bake Ezekiel tortilla on 350 for 10 minutes (until crispy). Add lettuce, then tuna, then avocado mix to the top of the pita and cut into 4!
Coming from a mom of 4 boys. This one is fun when trying to get out of the house and feed the family in one swift swoop!
2 serving (serving = 1 slice) Food For Life Baking Company Ezekiel 4:9 Cinnamon Raisin Bread (found at safeway in freezer section or gluten free store next to costco)
2 tbsp Adams 100% Natural Creamy Peanut Butter
3/4 small (6″ to 6-7/8″ long) Banana
Toast ezikiel raisin bread and spread peanut butter on top. Decorate as a teddy bear.
A light refreshing meal with low calories and high flavor! Paired with a spicy peanut sauce!
2 serving (serving = 2 tbsp) Bell Plantation PB2 Powdered Peanut Butter (you can get this at walmart in Turlock or the Gluten free store next to costco) it’s awesome!
1 cup chopped Broccoli
squirt of Lime Juice
16 prawn Shrimp
1 tablespoon Reduced Sodium Soy Sauce
6 small paper (6-3/8″ dia) Rice Paper
1/2 oz Cilantro
1 tsp Garlic Powder
1/2 tsp Ginger (Ground)
1 cup, shredded Cabbage
1 cup, grated Carrots
1/2 tbsp Honey
1/2 serving tbsp Heinz Apple Cider Vinegar
1/2 serving tsp McCormick Crushed Red Pepper Flakes
8 oz, boneless, cooked, skinless Skinless Chicken Breast
Follow instructions on how to soften rice paper rolls.
2 cooked chicken breasts (cut into strips)
16 cooked shrimp (3 per roll)
1 c shredded cabbage
1 c julienned carrots
1 c chopped broccoli
6 rice paper rolls
Spicy Peanut Sauce
2 tbsp PB2
1 tbsp reduce sodium soy sauce
1 tsp apple cider vinegar
2 tsp honey
1 tbsp fresh cilantro, minced
1 tsp garlic powder
1/2 tsp ground ginger
1/2 tsp red pepper flakes
1/8 c lime juice
Build up your roll and fold up. This is how I built mine: carrots, cabbage, broccoli, meat and shrimp. For the sauce, just mix all ingredients together. Serve and enjoy! Such a great dish to make and take to a party to ensure that you have a healthy option!