The Eat Your Way Healthy at Trader Joe's Cookbook: Over 75 Easy, Delicious Recipes for Every Meal
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About this ebook
For cooks-on-the-go, Trader Joe's Eat Your Way Healthy Cookbook includes simple skillet meals that incorporate grains, proteins and veggies all in one! No brainers for portioning out for the week that will help you save money. Bonus sections include how to shop at Trader Joe's and read the labels with a grocery list of essential ingredients for successful healthy mindful eating.
Here's a list of some of Bonnie's yummy recipes using ingredients only at Trader Joe's
- Encrusted barramundi (fish) with Thai lime and chili almonds
- Pork tenderloin with blackberry pomegranate marinade
- Brown rice pasta with sweet basil pesto chicken sausage
- Fresh tossed pizza with sautéed vegetables and mushroom mélange
- Green curry stir-fry with wild caught shrimp
- Savory Paella with mahi mahi, scallops, and shrimp
- Kalbi BBQ and vegetable stir fry over bok choy
- Grilled panini with pastrami style Atlantic salmon
Skyhorse Publishing, along with our Good Books and Arcade imprints, is proud to publish a broad range of cookbooks, including books on juicing, grilling, baking, frying, home brewing and winemaking, slow cookers, and cast iron cooking. We’ve been successful with books on gluten-free cooking, vegetarian and vegan cooking, paleo, raw foods, and more. Our list includes French cooking, Swedish cooking, Austrian and German cooking, Cajun cooking, as well as books on jerky, canning and preserving, peanut butter, meatballs, oil and vinegar, bone broth, and more. While not every title we publish becomes a New York Times bestseller or a national bestseller, we are committed to books on subjects that are sometimes overlooked and to authors whose work might not otherwise find a home.
Bonnie Matthews
Bonnie Matthews is a food photographer, cookbook author, and illustrator. When Bonnie is not creating recipes or photographing food, she’s drawing and painting for children’s books and magazines. She’s illustrated 25 books for children, including the award-winning “What To Do” series. In her spare time, she escapes to tiny islands and snorkels to get inspiration for the characters she draws. She is also the author of The Freekeh Cookbook, Hot & Hip Grilling Secrets, Hot & Hip Healthy Gluten-Free Cooking, and The Eat Your Way Healthy at Trader Joe’s Cookbook. She lives in Costa Mesa, California
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The Eat Your Way Healthy at Trader Joe's Cookbook - Bonnie Matthews
Copyright © 2016 by Bonnie Matthews
All rights reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.
The author of this book is not a medical professional. While every effort has been made to provide information on brands and ingredients that are listed as gluten-free, it is the responsibility of the reader or anyone who may use this information to confirm whether they are allergen-free or gluten-free without cross contamination. The author and publisher assume no liability for inaccuracies or misstatements about products or opinions in this book. Some photographs show more than one portion for visual reference. Portion size will vary based on a person’s needs.
Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.
Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.
Visit our website at www.skyhorsepublishing.com.
10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data is available on file.
Cover design by Georgia Morrissey
Cover photo by Bonnie Matthews
ISBN: 978-1-63450-652-6
Ebook ISBN: 978-1-63450-653-3
Printed in China
In memory of Jennifer Johnson, a.k.a. JJ,
my dear friend and old housemate whom I met at Trader Joe’s.
Special thanks to my foodie friends, Arabella Girardi and Alysia Gadson, for helping me with the book.
Table of Contents
Introduction
About the Book
Chapter 1 — Wake Up! Shape Up!
Breakfast Frittata
Hot Smoked Salmon Salad with Farro
Chocolate Protein Smoothie
Single Egg Skillet
Hot Smoked Salmon Breakfast
Egg Cups with Hot Smoked Salmon
Date and Almond Smoothie
Pumpkin Spice Shake
Stuffed Heirloom Tomatoes with Garlic Chicken Sausage
Sweet Potato Spaghetti
with Smoked Paprika
Chapter 2 — Green with Envy
Sprouted Rice Risotto
with Asparagus
Salmon Salad with Corn and Chili Salsa with Lime Cumin Vinaigrette
Spaghetti Squash with Sausage and Arrabiata Sauce
Farro Salad
Farro Hash with Roasted Brussels Sprouts
Grilled Spaghetti Squash
Curried Barley and Kabocha Squash
Sardine Salad with Balsamic Dressing
Beet and Barley Salad
Cruciferous Slaw
Spicy Asian Rainbow Carrots
Serrano Salsa Salad
Turkish Salad with Pomegranate Vinaigrette
Roasted Broccolini with Everyday Seasoning
Crispy Asian Salad with Peanut Dressing
Leftover Chicken Salad
Chapter 3 — Kidding Around
Zucchini and Beet Hummus Roll-ups
Banana Date Roll-Ups
Spinach and Kale Dip with Veggies
Costa Mesa Cheesesteak
Tuna Boats
Chocolate Bites with Super Seed Sprinkles
Baked Chicken Nuggets with Flax Plus Multibran Flakes
Date Snack
Delicata Squash Turkey Tacos
Meatballs with Spinach on Zucchini Spaghetti
Spaghetti Squash with Heirloom Tomatoes
Flatbread Pizza with Roasted Vegetables and Goat Cheese
Chapter 4 — It’s a Wrap!
Cedar-Wrapped Salmon
Curried Chicken Salad Lettuce Wraps
Fast Mexican Wrap with Chicken
Grilled Shaved Beef Flatbread
Curried Chicken Flatbread
Turkey, Grilled Eggplant, and Zucchini Roll-Up
Chicken Wrap with Black Rice and Spicy Hummus
Chapter 5 — One-Pot Wonders
Ahi Tuna with Fire-Roasted Vegetables with Balsamic Butter Sauce
Seafood Stew
Thai Red Curry with Vegetables and Garbanzo Beans
Chicken with Mushroom Medley and French Green Beans
Greek Chicken with Eggplant and Onion
Carolina Gold BBQ Lettuce Wraps with Tangy Cruciferous Slaw
Thai Green Curry Mahi Mahi with Heirloom Rainbow Carrots
Rustic Soup with Chicken Apple Sausage and Sweet Potatoes
Stuffed Winter Squash
Moroccan Beef Tagine
Chipotle Pulled Chicken
Paella with Mahi Mahi
Slow Cooked Tomatillo Chicken
Chapter 6 — Prep for Success
Caliente Chicken
Cedar-Planked Coho Salmon with BBQ Sauce
Spicy Hot Sweet Sirloin Lettuce Wraps
Tri-Tip Roast Salad with Roasted Tomatillo Salsa
Murasaki Sweet Potatoes with Sriracha and Roasted Garlic BBQ Sauce
Chicken Spiedies
Lentil Salad with Sugar Snaps and Balsamic Vinaigrette
Chicken Encrusted with Flax Plus Multibran Flakes
Thai Red Curry with Roasted Kabocha Squash and Shrimp
Curried Chicken Salad
Grilled Chicken with Barley and Mushroom Medley
Lentil Slaw and Tomato Salad
Rainbow Carrots with Spicy Asian Vinaigrette
Flatbread Pizza with Grilled Eggplant and Zucchini
Chapter 7 — Date Night
Smoked Paprika Shrimp with Zucchini Spaghetti
Pork Tenderloin Medallions with Rosemary Marinade
Mediterranean Barramundi Parcels
Gnocchi with Roasted Kabocha Squash
Salmon Parcels with Cilantro Mint Pesto
Pork Tenderloin with BBQ Coffee Rub
Thai Lime and Chili Cashew-Crusted Chicken
Roasted Butternut Squash Cups with Red Curry
Lemony Smoked Paprika Chicken
Tunisian Pizza with Cauliflower Crust
Introduction
How is it possible to love a grocery store? I mean, it’s only four walls, freezer cases, and shelves full of food, right? Wrong. My friend, Karen, introduced me to Trader Joe’s when I visited her in Tucson, Arizona. She was adamant about me going to Trader Joe’s while I was there. I had no idea why she was making such a big deal over a grocery store, but once I stepped inside I was fascinated. It had personality. There was a colorful, welcoming sign and pleasant employees. Inside it smelled like fresh flowers, and the merchandise and products were unique and inexpensive.
I admired the store’s dedication to healthy foods, which included an entire aisle of dried fruits and nuts. The brand was also creative with salsas, combining spices and fruits in ways I never would have imagined. With delicious coffees made with beans from all over the world for just a few bucks, I was hooked.
Years later, I was excited when my city, Baltimore, got its first Trader Joe’s. This little store helped save my life, literally. Around 2008 I was going through a seriously difficult time in my life. I was a freelance illustrator and my career took a big blow due to the economy’s downward spiral. My seven year relationship had just ended and I didn’t know how I was going to pay the mortgage. I was so depressed.
Then it hit me. I love to cook, and my local Trader Joe’s was looking for a part-time demo person. Dennis, the store’s Captain, asked me, What is your favorite product in the store?
When I told him it was the White Stilton Cheese with Mango and Ginger, he hired me on the spot.
Honestly, I needed the job for more than just the measly hourly wage, I needed the medical benefits. They offer full medical benefits for part-time employees. That job was gold to me, and it helped me to start living a healthier lifestyle.
I had gotten up to nearly 300 pounds around that time, and I needed a change. Believe it or not, being surrounded by food all day at work enabled me to really focus on my body.
I was on a mission to drop 130 pounds, and I found my secret weapon at Trader Joe’s! I met two customers: Kenny and his wife. They came in all the time wearing workout clothes, and they bought healthy food. He noticed I had been losing weight and asked how I was doing it. I told him I was cutting out ice cream and cheese, and I had started walking for exercise. Then he told me he was a personal trainer and could help me. "I don’t have money for a