A nutritionist goes fall foods shopping at Trader Joe's.

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Credit: Jennifer Sweenie

Whether you’re holding on to summer or excitedly welcoming the crisp breeze and crunch of leaves beneath your feet, one thing is certain: fall food never disappoints. It’s time to trade in summer corn and watermelon for a bevvy of fall produce and seasonal flavors. Since we all eagerly await the arrival of fall foods—both favorites and newcomers—at Trader Joe's, I decided to scour the aisles to find the grocery chain's healthiest fall eats.

Pumpkin Spice Rooibos Tea

Credit: Jennifer Sweenie

Calories per serving: 0
Serving size: 1 bag

It wouldn’t be a fall list without pumpkin spice! The warm blend of familiar spices hits you with every sip of this flavorful herbal tea. Rooibos (pronounced roy-bows) has its roots in South Africa and is often touted for its antioxidant health benefits. An excellent caffeine-free substitute for coffee or black tea, this tea has a rich earthiness that most herbal brews lack. Enjoy this inviting beverage with your favorite unsweetened milk or make a concentrate to liven up iced water: Simply brew a few bags of tea in a mug, pop it in the fridge, and add a teaspoon or two to your water for a hint of fall. An orange wheel would be the fall cherry on top.

Maple Butter

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Calories per serving: 50
Serving size: 1 tablespoon

With only one high-quality ingredient—organic maple syrup—Trader Joe’s Vermont maple butter is an excellent choice for a sweet treat this fall. Maple syrup is rich in minerals, including potassium, calcium, and magnesium. It tastes just as it looks—like a creamy maple syrup. For a snack, mix it in unsweetened yogurt with a sprinkle of cinnamon as a dip for your favorite fall apple variety. Spread it on a piece of healthy toast with your favorite unsweetened nut butter for a filling and festive breakfast.

Plantain Croutons

Credit: Jennifer Sweenie

Calories per serving: 35
Serving size: 1 tablespoon

Crunchy, salty, and with a hint of garlic, these tiny croutons pack a punch of flavor. Reminiscent of corn nuts, a handful of these plantain bites are a much healthier and tastier snack option. They would add a great layer of texture as a topping on chili or other hearty soup this season. With the only two ingredients, aside from seasonings, being plantains and high-oleic sunflower oil, these pass the clean ingredient test. Plantains, which are members of the banana family, are lower in sugar, contain potassium, and aregluten-free. High-oleic sunflower oil is stable at high heats, making it a good choice for frying.

Jicama Wraps 

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Calories per serving: 15
Serving size: 2 wraps

Jicama is having its moment in the spotlight, and these wraps are a satisfying take on the popular tuber. Juicy and crunchy with a slight nutty sweetness, they make a great low-carb and gluten-free alternative to tortillas with only 3 grams of total carbs per serving. Jicama is low in calories, high in fiber, and a great source of vitamin C. Top with some hummus and sliced vegetables for a quick snack.

Harvest Salsa 

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Calories per serving: 10
Serving size: 2 tablespoons

While peach and mango dominate summer salsas, butternut squash and pumpkin are having their turn this fall. The sweet creaminess from the pumpkin and squash, plus a hint of apple, give this otherwise classic salsa an autumnal twist. Sweet at first taste, it has a slight heat that lingers on your palate. Chock full of vitamin-rich veggies, this dip is a fun and seasonal addition to any snacking spread. Use as a dip for crudité or add a dollop on top of a baked potato or scrambled eggs.

Organic Creamy Cashew Fiesta Dip

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Calories per serving: 30
Serving size: 2 tablespoons

A delicious, dairy-free cheese dip for football Sunday? Finally. Enjoyed hot or cold, I prefer it warmed up for that true queso experience. Up your game day by combining it with the harvest salsa for a vegan take on the classic Rotel dip. Those plantain croutons would add a nice crunch as well. Made from organic cashews and vegetables, this dip is a more nutrient-dense alternative to standard cheese dips. Make it a complete meal by adding some browned grass-fed beef or black beans and folding it up in a jicama wrap for a low-carb and refreshingly light taco.

Spatchcock Lemon Rosemary Chicken

Credit: Jennifer Sweenie

Calories per serving: 230
Serving size: 4 ounces

Spatchcocking a chicken is when you cut out the spine and break the breast bone so the bird lies flat. This method of preparation tremendously reduces cooking time and allows for juicier meat and perfectly crisped skin.

Credit: Jennifer Sweenie

Trader Joe’s has done all the butchery work for you and added fresh lemon and rosemary for a nice punch of flavor. Sautée some spinach or kale in olive oil and throw some diced sweet potato in the oven for the last 20 minutes that the chicken cooks for a well-rounded meal.

Jennifer Sweenie is a Functional Nutritional Therapy Practitioner, Primal Health Coach, and Health-Supportive Chef. Read more from her on her blog, Heart & Belly.