Trader Joe's is a popular grocery store for those seeking to embrace the Mediterranean diet. This article provides a comprehensive shopping list to help you navigate the aisles and stock up on essential ingredients.
Introduction
The Mediterranean diet, inspired by the traditional cuisines of countries bordering the Mediterranean Sea, emphasizes fruits, vegetables, whole grains, and beans, with moderate amounts of fish, poultry, dairy products, nuts, eggs, and olive oil. This diet is known for its potential health benefits, including reducing the risk of heart disease, stroke, and certain cancers, while also promoting brain health and longevity. Trader Joe's offers a wide variety of products that align with the Mediterranean diet, making it easier to incorporate this healthy eating pattern into your daily life.
Pantry Staples
A well-stocked pantry is essential for following the Mediterranean diet. Here are some staples to consider from Trader Joe's:
Canned Beans
Trader Joe’s carries a variety of canned beans, like garbanzo, black, pinto, kidney, and white beans, are a must-have. Beans are rich in fiber, protein, and other nutrients, making them an easy and quick addition to meals, soups, and salads.
Lentils
Lentils are another staple, offering a low-fat, cholesterol-free, and high-fiber alternative to meat. Trader Joe's offers pre-cooked lentils, which can be added to salads or heated up quickly for a fast side dish.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Whole Grains
Whole grains like barley, bulgur, quinoa, farro, oats, millet, and red, brown, and black rice are prominent in the Mediterranean diet. Trader Joe's offers a variety of these grains, including precooked frozen options like bulgur pilaf with butternut squash and feta cheese for added convenience.
Olive Oil
Olive oil is a cornerstone of the Mediterranean diet, used for cooking, marinades, and dressings. Trader Joe’s carries high-quality Extra Virgin Olive Oil along with other healthy plant-based oils.
Dried Spices
Trader Joe’s has some of the best-priced dried spices. Dukkah, a blend of nuts and herbs, is a great addition to your spice cabinet, adding a crunchy, earthy flavor to roasted chicken and vegetables.
Fresh Produce
Fresh, seasonal produce is a hallmark of the Mediterranean diet.
Fruits and Vegetables
Trader Joe's offers a variety of fresh produce, including tomatoes (cherry, Roma, and on-the-vine varieties), onions, garlic, eggplant, zucchini, and green onions. Envy apples are a great choice for their long shelf life and balanced sweetness.
Read also: Delicious Mediterranean Recipes
Herbs
Fresh herbs like mint, parsley, oregano, and basil are essential for adding flavor to Mediterranean dishes.
Protein Sources
The Mediterranean diet emphasizes lean protein sources like fish, poultry, and legumes.
Fish
Trader Joe’s offers a variety of fresh and frozen fish, including Wild Cod, Wild Alaskan Salmon, and Ahi Tuna. Aim to eat two servings of fish per week to reduce the risk of cardiovascular diseases and cognitive disorders, as well as help lower inflammation. Be sure to check the labels on frozen fish to opt for wild-caught varieties.
Nuts and Seeds
Trader Joe’s has a variety of nuts, seeds, and trail mixes with dried fruits, offering raw, roasted, salted, and unsalted options at competitive prices. Nuts are an excellent source of fiber, vitamins, minerals, and antioxidants, and provide a moderate amount of protein per serving.
Eggs
Eggs are a versatile protein source that can be incorporated into various Mediterranean dishes. Trader Joe's offers precooked hard-boiled eggs for a quick and easy breakfast, salad topping, or sandwich addition.
Read also: Mediterranean Diet, Instant Pot Style
Dairy & Alternatives
Dairy products are consumed in moderation in the Mediterranean diet.
Cheese
Trader Joe's has a great cheese section. Cottage cheese is a good option for a healthy breakfast, snack, or lunch. Feta cheese is another staple, often used in salads and other Mediterranean dishes.
Yogurt
Greek yogurt is a good source of protein. It can be used as a topping for soups, salads, or as a base for tzatziki sauce.
Non-Dairy Alternatives
For those who are lactose-sensitive or prefer non-dairy options, Trader Joe's offers alternatives like unsweetened coconut-milk yogurt or vegan sour cream, which can be used to make a nondairy tzatziki spread.
Convenient Meal Options
For those who don't have a lot of time to cook, Trader Joe's offers several convenient meal options that align with the Mediterranean diet.
Salad Kits
Trader Joe's has an array of salad kits available. The Organic Mediterranean-Style Salad Kit is packed with veggies and a corresponding dressing packet.
Frozen Foods
Frozen grains, such as Trader Joe's bulgur pilaf, help save a ton of time because they just need to be heated through. Riced cauliflower stir-fry is a great base for a low-carb meal.
Soups
The Winter Squash Soup comes ready to heat in a carton. It’s thick, creamy and so full of flavor.
Snacking
Healthy snacking is an important part of the Mediterranean diet.
Fruit Bars
These fruit bars are made from real fruit and fruit juices instead of a lot of added sugar.
Sweet Potato Crackers
These Sweet Potato Crackers are crispy and have a mild flavor.
Rice Crackers
These are a gluten free cracker that honestly, everyone loves! They are a rice cracker so they are thin and crispy but seem to melt in your mouth at the same time.
Clif Bars
Clif Bars are crafted with a blend of plant-based protein, fat, and carbohydrates. They're my go-to pre-workout snack that requires zero effort in the kitchen.
Flavor Enhancers
To enhance the flavor of your Mediterranean dishes, consider these items from Trader Joe's:
Olive Tapenade
Trader Joe's offers a version of Olive Tapenade for quick additions to meals. It tastes great on toasted bread, added to pasta dishes, or even on top of baked fish.
Sun-Dried Tomatoes
During the winter, when the fresh tomatoes leave a lot to be desired (since they aren’t in season), we heavily rely on sun dried tomatoes. They are great on salads and added to pastas.
Vegan Pesto
Trader Joe's vegan pesto is one of my favorite buys. I don't follow a vegan diet, but that doesn't stop me from purchasing Trader Joe's pesto to use on pasta dishes, sandwiches, or as a dip.
Zhoug Sauce
This sauce is great on roasted chicken, drizzled on top of Ahi Tuna Rice Bowl, and added to Stir Frys. A little goes a long way.
Green Goddess Seasoning Blend
It’s a blend of dried herbs, garlic, lemon and onion. It’s bright, fresh and versatile. We used it to make this dressing in this Mediterranean Pasta Salad recipe but also sprinkle it on roasted veggies, fish and just about anything else we can think of.
Other Items
Dolmas
Trader Joe's tinned dolmas take me back to Greece.
Marinated Artichokes
Trader Joe’s Marinated Artichokes on the Go, recommends Alexandra Oppenheimer Delvito, M.S., RD, a registered dietitian and communications consultant.
Vegan Creamy Dill Dressing
I love that it's free from fillers or emulsifiers, and the flavor is incredibly satisfying. The obvious way to enjoy this dressing is on top of salad. However, I also use it as a saucy addition to chicken or fish meals, an ingredient in grain-based dishes, and a condiment on sandwiches.
Tarte au Brie et aux Tomates
Trader Joe's frozen Tarte au Brie et aux Tomates satisfies the fiercest pizza craving.