Trader Joe's Shopping List: DeGraff Style

It's no secret that I love Trader Joe's... I know I'm not alone here! 

It's affordable (if you follow some tips below), they have the most convenient health foods and their customer service is top notch. 

Obviously I don't exclusively shop here b/c it doesn't have everything... but I will say I do a lot of my weekly shopping haul at TJ's. 

These are our staples. Keep in mind, I love so many "favorites" but for the sake of not listing the entire store, I'll leave you with our regulars. 

Produce: 

• Bananas (cheapest bananas I've found) 
• Pink Lady (or seasonal) bundled apples 
• Bagged whole carrots
• Broccoli slaw (I love to saute this! Also, adds crunch to wraps, tacos, salads) 
• Shaved Brussels sprouts
• broccoli/kale salad mix (I toss the dressing and use another, but this is great for a quick lunch!)
• Pack(s) of organic zucchini
• Bag of sweet potatoes. Great deal! We love the Japanese style "purple" potatoes as well
• Packed Salads: These are $4.99 and if I have a busy week, I pick up a couple. My favorite right now is the "Greens"  and "Harvest" salad pallets.

*What I don't buy here:
Spinach: I find it's often expiring in a few days! I always buy my spinach in bulk at Costco.
Berries: Same as above. Save your berries for Costco. TJ's are usually expensive for quantity 

Dairy/Meat: 
Light string cheese
Feta 
Quattro Formaggio cheese blend (great for a little salad topper, nachos and quesadillas 
0% plain greek yogurt 
2% Cottage cheese 
Yogurt "Squishers" for kiddos 
Turkey hot dogs 
99% lean ground turkey 

*What I don't buy here: 
Eggs (I buy these in bulk at Costco) 
Fish (Costco) 
Deli Meat: This is expensive here! $4.99 for a small pack of Columbus or Applegate. Save this for your grocery deli or Costco

Frozen: 

• Broccoli florets 
• Tri-colored pepper blend
• Shelled edamame 
• Chicken tenders (bag) 
• Chili lime turkey burgers
• Jasmin rice packs (we go through a LOT of this! The best. They also have brown rice, quinoa, rice medley... but trust me, the Jasmin is the best!)
• Naan bread 
• berries (Although I don't buy fresh here, I do snag their frozen berry medley for shakes) 
• Multi grain waffles 

Sauces/Condiments/Misc.

• Bruschetta Sauce (I prefer the jarred! By the tomato sauce. This is a game changer for so many things: eggs, toast, on rice cakes, chicken breast, cottage cheese, etc. 
• Basil Marinara Sauce (Cheap, low sugar... the best!)
• Coconut oil cooking spray 
• Dijon Aoli (great sandwich spread)
• Organic Ketchup (mostly for kiddos)
• Himalayan Sea Salt 
• Chili lime seasoning (the best!)
• Everyday seasoning blend 
• Lemon pepper 
• minced garlic
• Gluten free rolled oats: Absolutely my favorite oats. 

*What I don't buy here:
Cereal (not very economical. So elsewhere- look for sales, or Costco)
Yellow mustard (costco in bulk) 
Avocado Oil (better value at Costco) 
BBQ Sauce: Most have quite a bit of sugar. I stick to Stubb's BBQ sauce (Target, most grocery stores)

Snacks: 

• Honey Wheat Pretzel rods 
• Plantain chips 
• Plain popcorn kernels (bag) 
• Power Crunch bars 
• Quest bars 
• Lara bars

*What I don't buy here: 
Chips (I buy these at Costco. Otherwise I get sucked into every new kind!)
Granola bars for kids (Again, Costco) 
Crackers (tiny boxes. Not getting your money's worth in my opinion)

Quinoa & Kale Harvest Salad

One of my favorite things about the holidays is creating in the kitchen with seasonal ingredients. I like to take a healthy spin on things without sacrificing flavor!

Although the base of this is Quinoa, it can also be made with brown or wild rice as an alternative. 

INGREDIENTS: 

• 2 cups cooked Quinoa 
• 2 cups roasted butternut squash, cut into 1" cubes (by it pre-cut for a time saver) 
• 1 bag baby kale, stems removed 
• 2 cups diced zucchini (peeled)
• 1 C pomegranate seeds 
• 1/2-2/3 C Feta Cheese 
• 1/2 C thinly sliced basil 
• 1 TB avocado oil

DRESSING:

• 2 TBS avocado oil 
• 2 TB balsamic vinegar 
• 1 TB coconut sugar 
• 2 cloves garlic 

Directions: 

Cook Quinoa in rice cooker- substitute water for chicken broth for a rich, nutty flavor (optional). 

Roast Squash on a cookie sheet @415 for 30-35 minutes until browned. I spray my squash w/ coconut oil spray, or drizzle lightly with coconut oil. 

In a large skillet, sauce kale & zucchini in olive oil, sprinkle w/ salt & pepper. 

Once the above is complete, mix ingredients together and add in cheese, pomegranate seeds, basil. 

For the dressing, blend in blender and pout over salad. 

*This salad feeds a village! Or, one hungry family of 5. We loved having the leftovers. 

Enjoy! 

XOXO, 

Abby

Pumpkin Almond Protein Muffins

Kodiak Cakes is a pantry staple of ours, and I've tried a million different variations of muffins, pancakes, waffles, pizza crusts, etc! We love this mix. After a lot of trial and error, the texture of these particular muffins are my favorite. Hope you love them too! 

Dry Ingredients: 

• 1 1/2 C Kodiak Power Cakes Mix
• 1/2 C rolled oats 
• 1-2 scoops protein powder (we've used vanilla and chocolate. Prefer vanilla but both work!)
• 1/4 C ground flaxseed
• 1 tsp baking powder 
• 1-2 TB cinnamon 

Wet Ingredients: 

•  3 ripe bananas 
• 3/4 C pure pumpkin 
• 1/3 C plain greek yogurt 
• 2 eggs 
• 1 tsp almond extract 

Directions: 
Preheat oven to 350. Mix wet and dry ingredients seperately and then fold together. Spray muffin tins and add in 1/4 C mix in each tin. Bake for 20-25 min. 

Enjoy! 

XOXO, 

Abby
 

Heavenly Granola

Sometimes I have to make this simply for the way it makes my house smell! It's such a comfort food of mine, and it packs quite the nutritional punch w/ no added sugar. Make extra... it freezes well- if you can keep it around long enough to store! 

HEAVENLY GRANOLA 

Dry Ingredients: 

•  1/2 Cup each: chopped walnuts, pecans, almonds
• 3 cups rolled oats 
• 5 TB ground flaxseed
• 1/4 C chia seeds

Wet Ingredients: 

• 1/2 C pure maple syrup
• 1/4 C coconut oil 
• 1 tsp vanilla 
• 1 tsp cinnamon 

Directions: Toss all ingredients and place on cookie sheet. Bake @225 for 45 minutes, stirring every 15 minutes. Makes about 1 ziploc bag full... double if necessary! 

XOXO, 

Abby

~Kitchen Sink Chopped Salad~

To open this post, I think you all need to head on over and purchase this. They make my salads 10x better. A little of everything in every bite! 

On to the details of this salad:

I eat this most days for lunch. Always a huge dose of greens (spinach, kale) and the veggies vary depending on what's on hand. Below is one of my favorite combinations. But, be creative with your additions! 

INGREDIENTS: 

• 2-3 large handful greens 
• 1 red pepper, diced 
• 1 medium zucchini, diced 
• 1 large carrot, diced 
• 1/4 small purple onion 
• 1/2 avocado
• 3 oz favorite deli turkey (or preferred protein)
• 1-2 grated parmesan cheese 

DRESSING: 

• 1 TB Trader Joe's champagne Vinaigrette 
• 1/2 TB balsamic Vinegar 
• 1/2 tsp minced garlic 
• Juice of 1 lemon 
• sprinkle of Tajin seasoning

Mix all ingredients in large bowl, and chop, chop, chop! This is a very large serving, but I tend to eat it all! Feel free to share. 

XOXO, 

Abby

SAMPLE MEAL PLANNING MENU: COOK WITH ME!

 

I'm so excited for some of you to cook with me this week! Please excuse this sorry blog... once I get some free time I am so excited to make this look a little prettier. In the meantime, it's something! 

Here are the links to the meals I will be cooking this week. Please let me know if you have any questions! Leave a comment on here or my Instagram. I will also try to get my shopping lists up by tomorrow.

• Monday: Salsa Verde Crockpot Chicken
• Tuesday: Chicken Tacos w/ Cauliflower pepper rice 
• Wednesday: Ground Turkey Power Bowls 
• Thursday: Smoky Sweet Potato Chili 
• Friday: Flatbread Pizza 
• Weekend: Mind-blowing grilled chicken & Veggies

~Mind Blowing Chicken Marinade, and Grilling Tips~

This chicken marinade is HANDS DOWN the best I've tried. And trust me, I've experimented a LOT. Marinade at least 2-3 hours (or overnight) for best results. 

We like to use chicken tenders... they seem to come out the most tender. 

MARINADE INGREDIENTS: 

• 1 C Bragg's Liquid Amino Acids 
• 1/2 C Apple Cider Vinegar 
• 1/2 C Olive Oil 
• 1 package dry italian seasoning mix
• 2-3 lemons, juiced 
• S&P 

 DEGRAFF GRILLING TIPS 

*Grill in Tin Foil! Keeps moisture in the meat, and aid as a great "basket" for veggies. East clean-up.

 *We love to spray our veggies with coconut oil. A lot of oil isn't necessary, and this gives a nice sweet flavor! 

We serve our meat and veggie's with Trader Joe's frozen rice... 3 minutes in the microwave. Their Jasmine Rice is a family favorite! 

XOXO, 

ABBY