34 Healthy (and Low-Sodium!) Trader Joe's Vegan Finds
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34 Healthy (and Low-Sodium!)
Trader Joe’s Vegan Finds
By Linda Barsi
2017-09-17 15:05:14
As nice as it is to catch the farmers’ market every week,
sometimes it just doesn’t happen. And for those weeks,
Trader Joe’s is a popular source of wallet-friendly
produce, pantry staples, and healthy convenience foods
such as ready-to-eat steamed lentils, pre-cooked frozen
grains, and riced fresh cauliflower. In the spirit of
discovery, we asked the Forks Over Knives Facebook
community to share their favorite Trader Joe’s vegan
finds. Their suggestions were full of tasty surprises.
“Honestly, I can’t believe how many items Trader Joe’s
has for someone who eats WFPB,” wrote FOK follower
Michael Crosby on Facebook.
This list doesn’t include every WFPB item sold at Trader
Joe’s, but we’re confident this list will point you in the
right direction the next time you go hunting for vegan
Trader Joe’s products. Bonus tip: Most products are
clearly labeled with the word “vegan,” or have a black
square with a ‘V’ on the label, making them easy to spot,
points out FOK follower Julie Brydon.
We’ve organized the article by store section so you can A cousin of figs and breadfruit, green jackfruit
follow along on your phone as you shop: takes on the appearance and texture of shredded
meat (like pulled pork) when it’s cooked. Keep a
Canned & Jarred Goods can on hand to use in BBQ dishes calling for
Bread Aisle braised or pulled meat. FOK follower Erin
Pasta & Grains Aisle Morril says she loves how inexpensive and easy it
Refrigerated Produce is to cook jackfruit into BBQ tacos, and it’s also
Frozen Foods great on a toasted whole-grain bun with
Nuts & Dried Fruit Aisle caramelized onions, lettuce, and tomato slices.
Deli Or try swapping out half the chickpeas in our
Breakfast Basics “No-Tuna” Salad Sandwich recipe for half a can
Chips/Snacks Section of pan-sautéed jackfruit for a surprisingly tuna-
Spice Section like texture.
Dairy Aisle
Sriracha Sauce *
CANNED & JARRED GOODS
Canned Jackfruit *
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
If you’re allergic to peanuts and are looking for a
delicious nut butter that isn’t loaded with
unhealthy extras, Trader Joe’s has your back with
their amazing crunchy almond butter. “Great
price and the salt isn’t too much. They also make
a creamy version,” says FOK Editor in Chief
Elizabeth Turner.
Yellow Cling Peach Halves
When you’re in the mood for spicy-sweet heat,
this classic Thai chili sauce hits the spot. Used in
recipes or as a condiment, a few drops of
sriracha sauce will spice up soups, stews, bean
dishes, grain bowls, and more.
This juicy vegan Trader Joe’s product preserves
Peanut Butter the flavors of summer. Tender peach halves are
kept fresh by white grape juice so they stay
plump even when the fruit trees have been
picked clean. With no added salt or sugar, this is
a winner for WFPB eaters! One caveat: We don’t
recommend consuming fruit juice on its own
(whole fruit is better), but you could repurpose
grape juice or use it to enhance a homemade
salad dressing or sauce.
It can be hard to find peanut butter that doesn’t Fire Roasted Diced Green Chiles
have refined sugar or other gunk, but this vegan
Trader Joe’s champion isn’t messing around.
“One ingredient, very tasty, and easy to stir,”
says FOK Editor in Chief Elizabeth Turner. It
also comes in a crunchy variety if that’s more
your speed. Perfect to spread on whole wheat
toast, eat with a banana, add to nice cream, or
swipe onto sticks of celery!
Almond Butter Add a little smoky pizazz to your next batch of
chili or enchiladas with these yummy fire-roasted
green chiles. While they’re spice level is on the
mild end of chile peppers, they still have enough
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
kick to bring extra warmth to a tasty stew. These Sprouted Whole Grain bread is minimally
are also great served over a breakfast tofu processed, tender, and delicious. On Facebook,
scramble when you want to add a little FOK follower Wendy Dodge describes it as “a
Southwestern staple I always have on hand.”
Organic Tahini Oil-Free Whole Wheat Pita Bread
Tahini is a staple for WFPB eaters, and Trader
Joe’s always has it in stock. This single-ingredient
condiment is made by grinding toasted sesame
seeds into a nutty paste that’s perfect for mixing
into salad dressings or using in other
Mediterranean-inspired meals. Make sure you
always have this plant-based essential on hand!
BREAD AISLE
Ezekiel 4.9 Sprouted Whole Grain
Bread
Pita bread is traditionally made with oil, but this
whole wheat option is completely oil-free,
making it one of FOK follower Heather
Morgan’s favorite Trader Joe’s finds. Fill it up
with your favorite veggies, or use it as a base for
Simple Vegan Pita Pizzas.
PASTA & GRAINS AISLE
10-Minute Farro & 10-Minute Barley
Loaded with sprouted whole grains and free of
oil and added sugars, Food for Life Ezekiel 4.9
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
This bright twist on classic penne pasta gets its
rich color and satisfying, slightly nutty flavor
from organic red lentil flour—and nothing else.
FOK Project Coordinator Manon Yona uses it in
pasta salads with peas, basil, corn, bell peppers,
and arugula. She describes the dish as “simple
but delicious, and it makes for great leftovers.”
Oil-Free Spaghetti Sauce with
Mushrooms *
Partially cooked farro and barley make it easy to
mix up your grain routine, and they’re ready in
half the time of traditional brown rice. Use either
grain for a hearty salad with kale and roasted
veggies, or try them in a breakfast bowl with
leftover veggies or your favorite fruit.
Red Lentil Pasta
Start reading the ingredient lists of store-bought
pasta sauces and you’ll realize how rare it is to
find one that doesn’t contain oil. That’s why we
recommend this tasty, convenient option from
Trader Joe’s. “It’s the only store-bought spaghetti
sauce I have found that’s oil-free,” notes FOK
follower Amy Ayers-Hale on Facebook.
Whole Wheat Couscous
FOK follower Melissa Hayden Trader gave us
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
the heads-up on this great WFPB product at warmed in the microwave. Throw them into
Trader Joe’s. It can be tricky to find couscous salads, heat them up for a tasty addition to a
that doesn’t use refined flour, but this great bowl, or serve atop toast with fresh herbs and
option features whole durum wheat semolina so sautéed mushrooms. “They are the best!” notes
you can enjoy your Mediterranean cuisine FOK follower Mēgan Healy Sinsley.
without any unhealthy ingredients.
Kohlrabi Salad Blend
Hearts of Palm Pasta
Move over zoodles, there’s a new kid in town!
This single ingredient “pasta” is vegan, gluten-
free, fat-free, and salt-free! Tender hearts of
palm are spiralized into a familiar linguine shape
that makes a perfect al dente replacement for
grain-based noodles.
REFRIGERATED PRODUCE
Steamed French Lentils *
We want to thank FOK follower Michele Walsh
for alerting us to this rainbow-hued blend of
shredded kohlrabi, red cabbage, kale, and golden
beets. The hearty greens are perfect for pack-and-
go salads because they stay nice and crisp till
lunchtime. You can also quickly steam or sautée
them for a colorful addition to your favorite
grain bowl.
Riced Cauliflower
These perfectly steamed French lentils are ready
to eat cold, room-temperature, or quickly
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
Sure, you can “rice” your own raw cauliflower in This shopping list barely scratches the surface of
a food processor, but Trader Joe’s was one of the all the clever options Trader Joe’s offers in the
first grocery stores to offer riced cauliflower in way of pre-chopped produce. Next time you’re in
the salad aisle. Sprinkle raw on salad for instant the store, definitely do some exploring on your
crunch, or sauté in vegetable broth to make own, but in the meantime, we recommend this
delicious cauliflower “rice.” For a kid-friendly Organic Broccoli Slaw, which is great in salads
meal, FOK follower Blanchette Seymour and cooked entrées alike.
recommends one of her son’s favorite homemade
lunch combos: cauliflower rice tossed with FROZEN FOODS
hummus and sweet potatoes.
Frozen Fire-Roasted Corn
Jicama Wraps
“Perfect thin rounds of fresh jicama make a nice
alternative to tortillas for wraps and rolls,
especially in the warmer months” says FOK
Editor in Chief Elizabeth Turner. This exciting
vegan Trader Joe’s find features just a single
healthy ingredient (you guessed it, jicama!) and
gives you 12 wraps for five bucks.
Organic Broccoli Slaw
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
“Acai packs can be expensive and often have
added sugar. These are just one ingredient—not
to mention cheap,” says FOK Editor in Chief
Elizabeth Turner. Toss it in the blender to
smooth it out and top with fresh fruit, oats, nuts,
seeds, and anything else that will bring your
smoothie-bowl dreams to life.
Rice Medley
Trader Joe’s frozen Fire-Roasted Roasted Corn
gets a little extra flavor oomph from the roasting
process and looks beautiful in soups, stews,
salsas, and more. For readers and many on the
FOK team, this is a much-loved freezer staple.
Tired of waiting for rice to cook on the stove?
Frozen Hashbrowns Pop one of these frozen precooked rice packets
in the microwave and you’ll have a bountiful
bowl of tender, nourishing whole grains in a
matter of minutes. Four varieties of whole grain
rice—brown rice, sweet brown rice, red rice, and
black barley—give this vegan Trader Joe’s find a
uniquely nutty flavor that pairs perfectly with a
plant-based curry or stir-fry.
Whole Grain Crispbread *
FOK follower Beth Ridgely White says she loves
this frozen find because it has 0 grams of sugar
and no oil or salt. These tender potato shreds are
perfect for breakfast when seasoned with garlic
powder, paprika, and a sprinkle of freshly ground
black pepper. Serve alongside a tofu scramble
and fresh fruit to really start your day on a
delicious note.
Organic Acai Puree Packets
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
These thick and versatile crackers tend to sell out
fast, so keep your eyes peeled—you can typically This sweet-tart treat contains no added sugar and
find them on the shelves in the frozen aisle above makes a great topper for salads or morning
the freezers. Serve ’em up as a healthy appetizer porridge. FOK follower Elizabeth Harris
with hummus, sliced tomatoes, and described these dark cherries on a green salad as
cucumbers—or do like FOK Editor in Chief “pure heaven.”
Elizabeth Turner, who crumbles them over salads
and soups for an instant, oil-free alternative to
Raw Cashew Pieces
croutons.
NUTS & DRIED FRUIT AISLE
Dried Dark Sweet Cherries
Whether you’re adding a creamy component to a
soup or endeavoring to create vegan cheese,
you’ll most likely need raw, unsalted cashews.
The popular tree nut can be quite expensive, but
the bag of raw cashew pieces at Trader Joe’s is
reasonably priced. “Perfect for soaking and
blending,” says FOK Editor in Chief Elizabeth
Turner.
Nutritional Yeast
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
FOK followers Anita Fabian and Kathi Kriesel Shelf-stable soy milk in the 32-ounce carton is
Schmeling both named this Trader Joe’s item a the perfect size for people who can’t get through
vegan pantry essential. Packed with cheesy- a half-gallon carton in the 7 to 10 days allotted
umami flavor and a great alternative to Parmesan for freshness. For this reason, it’s FOK follower
on popcorn and pasta dishes, nutritional yeast is Deborah Mungo Huddleston’s favorite Trader
also a good source of vitamin B12. Joe’s product. Most supermarkets sell shelf-stable
soy milk for $3 or more. This classic option is
BREAKFAST BASICS under $2, and organic to boot. Keep a couple in
your pantry for all-out-of-soymilk emergencies.
Shelf-Stable, Unsweetened Soy
Beverage Gluten Free Organic Rolled Oats with
Ancient Grain & Seeds
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
This tasty take on a classic breakfast food is If you like hummus and baba ganoush, you’ll love
great for on-the-go days when you need an easy this flavorful spread that contains no added
meal that will keep you fueled. FOK follower oil—just a bit of tahini for richness. Enjoy it
Yvonne Johnson adds a little allspice, a dash of with pita triangles and fresh veggies, use it as a
raw sugar, and some dried berries. “It’s whole-grain toast topper, or spread it on
amazing!” she writes on Facebook. You can also sandwiches.
try it with a little peanut butter and a sliced
banana for a satisfying morning meal. Tahini Sauce *
DELI
Eggplant Hummus *
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34 Healthy (and Low-Sodium!) Trader Joe’s Vegan Finds
By Linda Barsi
September 17 2017
Multiple FOK followers called out how much DAIRY AISLE
they loved this lemony, garlicky tahini sauce.
You can eat it with rice crackers, chopped Organic Creamy Cashew Yogurt
veggies, or cook it into your favorite
Mediterranean dish. You can even use it in place
of pure tahini to make our savory Hearty Nachos.
CHIPS/SNACKS SECTION
Lundberg Organic Whole Grain Rice
Cakes
When a recipe calls for unsweetened, unflavored
plant-based yogurt, here’s an interesting option
from TJ’s. It’s enriched with a small amount of
coconut cream (fifth ingredient on the list), so it
definitely falls on the special-occasion end of the
WFPB spectrum. The 1.5 grams of saturated fat
per container comes both from the cashews and
the coconut cream.) But plain vegan yogurt can
Do you get a little peckish between lunch and be hard to find in small packages, so we think it’s
dinner? Made with organic brown rice and a hint worth sharing.
of sea salt (just 25 mg sodium per serving) these
fluffy, crunchy rice cakes are a great vegan * Editor’s Note: Products marked with an asterisk
Trader Joe’s snack that will tide you over are relatively high in sodium. In general, we
between meals. Enjoy them just as they are, or recommend limiting sodium intake so that it
top a cake with a dollop of nut butter and sliced averages out to 1 mg of sodium per calorie
fruit for a heavenly treat. They’re also good consumed. For example, a food that contains 100
crumbled into salads or creamy soups. calories per serving ideally would not contain
more than 100 mg of sodium.
SPICE SECTION However, because we tend to combine ingredients
in a single meal, other low- or no-sodium foods
21 Seasoning Salute may balance out a food that goes over the limit,
especially in the case of condiments and sauces.
Use your judgment, and aim for 1 mg sodium per
calorie consumed over a day or even a week. For
foods like canned beans or jackfruit, rinsing with
water can help reduce sodium content.
Spice up your cooking with this delicious, salt-
free seasoning that FOK follower Susan
McDaniel says she “uses on everything.” The
savory blend of onion flakes, thyme, oregano,
black pepper, celery seed, coriander, and more
makes it perfect for sprinkling on grilled veggies,
stirring into polenta, or adding big flavor to
soup.
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