Trader Joe's "fast" food

As I was discussing changing nutritional habits with a client the other day, we discussed alternatives to fast food dining (or any unplanned dining out due to lack of time or plan). We discussed some better options, such as prepared meals or semi-prepared items from Trader Joe's. For our purposes we agreed to refer to it as "better fast food." This is not because I think the food is inherently bad, but I think it's important for all of us to think of anything other than whole ingredients, combined in our own kitchens, with complete knowledge of all ingredients - as some type of "fast" food. It acknowledges the convenience factor while reminding us that it may not be as "clean" as we'd ideally like our food to be. Let's be honest, eating clean 100% of the time is just not realistic for most people. I totally get it. I have two kids, a dog, a husband, cars that break down, schedules that change, school events to attend, a social life, workouts & classes to attend....things don't always go as planned & even when they do, sometimes you are just to hungry or tired to make the meal you planned (or may not have planned!).

Below is my personal "go-to" list from Trader Joe's, along with some notes about how I use these ingredients for my "fast" food meals (or snacks on the road). All produce items are organic unless otherwise noted (most items are available both in Organic & non). I know that TJs may not be the ideal place to get produce, but sometimes its just an issue of one-stop-shopping!

All time favorite

A close 2nd

• Bananas, berries, bag of apples
• Persian cucumbers, bag of carrots, bag of red/green/yellow peppers, bag of broccoli florets or cauliflower - slice cucumbers, carrots & peppers at beginning of week/throughout week so they are prepped for lunches or snacks at home. Florets are good to go unless you want to chop them for sauces, eggs, etc...
• Bag of avocados - slice/dice to top eggs, salads, use as "dip" for crackers (see Multiseed crackers below), mix with salsa for a quick guacamole dip, eat straight from the skin with any kind of specialty salt or seasoning you like!
• Power to the Greens - this is a bagged greens mix of Organic baby kale, baby chard & baby spinach. Great for adding to spaghetti sauce, eggs, rice - basically anything. Also great for eating cold as a salad. This is my absolute favorite, I eat this almost every day, probably 2-3 bags/week.
• Hummus - TJs has a variety of hummus, my favorites are the spicy ones - use for dipping above vegetables, crackers or pita.
• Savory mini rice crackers - Multiseed with Soy Sauce - sometimes you just need a little crispy crunch & these are great to grab a handful - they don't really need a dip, but sometimes I'll slice an avocado in 1/2 & "dip" these
• Greek non-fat yogurt - various flavors. Eat alone as a snack or breakfast, add for protein to a smoothie, non-flavored for a variety of sauces/toppings/dips. This brand, along with the house Whole Foods brand (possibly from the same place as the nutrition info is the same) has the lowest sugar I have found at various grocers & it tastes great!
• Traditional Marinara Sauce - very simple sauce, few ingredients, not a huge jar. I use this for a basic pasta sauce for kids or I'll add a few tablespoons to any sort of mish-mash I throw together (i.e., rice/broccoli/chicken).
• Organic Red Quinoa - or any of their quinoa. If you haven't hopped on this bandwagon yet, it is time to do so! Quinoa is the only grain (technically not a grain, but a seed) that is also a complete protein (meaning it contains all nine of the essential amino acids.) You can cook it with water or any kind of broth, add any kind of veggies, meat or various seasonings to make a quick one-dish meal. Pre-cook some plain at the beginning of the week - add it to salads, warm it up with leftover meat or veggies, throw it in soup.
• Organic Virgin Coconut Oil, Coconut Oil spray - the cooking oil is actually a solid in a jar. It's a great high-heat cooking oil & a little goes a long way. The spray is handy for roasting veggies & I also use it on the bbq grill.
• Organic Black Beans (canned) - open & rinse. Add to salads, leftover "mish-mash", heat & smash or chop in food processor (mini-prep) for bean dip (add salsa and/or plain yogurt).
• Frozen Kale, mixed berries or any fruit - quick & easy for smoothies. Just add yogurt or protein powder, water/coconut water/non-dairy or regular milk. Add avocado for some added healthy fat & creaminess with neutral taste. Add banana for more sweetness & creaminess (freeze them if you don't eat them before they start to brown - just peel & throw in a freezer bag).
• Crushed Garlic - jarred. Garlic is a quick & easy spice to add to anything.
• Fire Roasted Yellow & Red peppers - jarred. These are not spicy, kind of slimy so if you are a texture person, these are not for you. I put them on salads especially when the fridge is low on fresh veggies.
• Sun-dried Tomatoes - in a bag. I like these because they are not in oil. The oil ones are fine, but I find these have a sweeter taste. Great chopped on a salad or to add to quinoa or other pasta.
• Jalepeno Pepper Hot Sauce, Habanero and Lime (or any) Salsa, Siracha Sauce, Whole Grain Dijon Mustard - These are all common sauces I use to top eggs/egg muffins, salad, quinoa or pasta dishes, to make dressings, etc...
• Himalayan Salt with Truffles - sprinkle on veggies with garlic (or plain) olive oil and/or spray with coconut oil spray & roast.
• Fully Cooked Turkey Meatballs - warm in the microwave or oven & eat plain, add to salad or pasta.
• Fully Cooked Uncured Bacon - yes I can cook bacon. Sometimes I just don't have time or want to mess with the mess. This can be quickly chopped & added to salad, sauces, "mish-mash" of leftovers, eggs/egg muffins. I also add it to mac 'n cheese for the kiddos
• Fully Cooked All Natural Boneless Chicken Breasts - these are in the refrigerated area & come 4-5 to a bag, individually wrapped. Chop & add to salad, quinoa/rice/pasta, eat plain with raw or roasted veggies.
• Roasted Vegetable Pizza - warm in the oven & eat. TJs has a ton of pizza options, I just like this one as there is no dairy & the flavors (shitake mushrooms & red peppers) are awesome.
• Fully Cooked Falafel - warm in the microwave or oven & eat plain (or make a dip of plain yogurt & siracha sauce) or add to salads or to a pita with greens & other veggies.
• Raw Almonds - for convenience I purchase the bag that includes a bunch of smaller/pre-portioned bags. I know it's not the most environmentally friendly, but sometimes rushing out the door it's just easy to grab & go! Great car or airplane snack.
• Sweet & Spicy Buffalo Jerky - my personal favorite, but there are also Teriyaki Beef, and a turkey & salmon one I believe. Again, great car or airplane snack.

There are many more items I purchase, including some of the frozen meals. However, I honestly find that with all the other conveniently packaged/prep'ed/pre-cooked single items, I can easily throw something together that is less processed & made to suit my (or family members') moods or tastes.

Again - I'm not saying that these items are all the highest quality or healthiest items if you are trying to keep a truly "clean" whole foods diet. However we are all just trying to do our best & sometimes life gets in the way. The above TJs ideas are going to provide superior fuel for your body than most fast food drive thru options. These are also the type of products you can likely find at other stores if you don't have a TJs near you or prefer not to shop there.

Also if the above list & suggestions just don't do it for you, a quick search for "Trader Joe's Recipes" will bring up all kinds of ingredients & meal ideas. So enjoy your new "fast" food!