Is Trader Joe’s Harvest Blend Good? Dietitian Review

Is Trader Joe’s Harvest Blend Good? Dietitian Review

Is Trader Joe’s Harvest Blend Good? A Dietitian’s Review

Here is a Trader Joe’s Harvest Grains Blend Review from a Registered Dietitian Nutritionist with a Master’s in Nutrition. My review might surprise you!

In this review, I discuss versatility, taste, nutrition, and more!

Please note that this article contains affiliate links. These links incur no additional cost to you but may provide a small commission to support the upkeep of our site. Thank you for your support and understanding.

What is Trader Joe’s Harvest Blend?

Before I jump into the Trader Joe’s Harvest Grains Blend Review, let’s review what the product is!

The Harvest Blend at Trader Joe’s, also called Trader Joe’s Harvest Grains Blend contains the different grains of Israeli couscous, orzo, baby garbanzo beans, and red quinoa.

This product comes in a 16oz bag and can be found in the pasta and grain aisle in Trader Joe’s.  

Trader Joe's Harvest Blend and a bowl of a Harvest Blend Greek Salad bowl

Trader Joe’s Harvest Grain Product Scorecard

I scored Trader Joe’s Harvest Blend across five categories and allotted points from 0 to 10. The scores below reflect the rating for each category. 

Overall Score: 8.25/10

  • Meal Variety: 10/10
  • Nutrition: 7/10
  • Ease of preparation: 8/10
  • Taste: 8/10

 

+PRO

You can do so much with this grain mix. It is a fantastic ingredient to add to meals and recipes. 

Dinner ready in under 30 minutes

12g of protein (37% calories coming from protein, for a grain mix this is great!) 

320 calories or ½ cup dry mix

 

xCON

Only 4g fiber – this is a con light. 4g is pretty good but it could be better

Needs additional protein sources, veggies, and flavorings for this to be a balanced meal.

Available on Amazon However, you have to buy a pack of three and it is more expensive than purchasing in store. 

 

Three bowls, small medium, and large. The small black bwol has dressing in it and the medium a serving of greek salad grain bowl, the large has the entire recipe

 

Applications of Trader Joe’s Harvest Blend

Trader Joe’s Harvest Grains Blend is excellent in a variety of dishes. 

 

Some of my favorites include:

  • As a side dish
  • Added to a Harvest Grains Salad or grain bowls – check out one of my latest recipes, perfect for a last-minute meal, the Greek Salad Inspired Harvest Grains Bowl. 
  • Sprinkled over a tossed garden salad
  • Tossed into soups
  • Stuffed into veggies

 

 It is a great product for when you don’t know what to have for dinner and you don’t have much time. 

 

A hand is placing cut up colorful veggies in a glass bowl.

A Dietitian’s Nutrition Analysis

I wish this product had more quinoa or legumes. So, to bump up the fiber and protein, I add more quinoa and some lentils into my mix! 

 

Incorporate the Harvest Grains Mix with your favorite combination of veggies and some protein for a balanced meal, such as goat cheese, pine nuts, chicken, fish, or tofu.

 

Ease Of Cooking

A Harvest Blend dinner can be ready in under 30 minutes. 

 

The directions say to bring water or chicken stock (you could also use vegetable stock, or vegetable broth) or to a boil then stir in the Harvest blend with one tablespoon of butter (avocado, coconut, or olive oil work well too). 

 

Then bring the mixture back to a boil and reduce the heat to simmer, covered for 10 minutes. Please note, that cooking times may vary slightly from stove to stove. 

 

You can eat this immediately or make a batch in advance for some meal prep! This recipe tastes just as good served the next day. 

 

Taste of Trader Joe’s Harvest Blend Recipes

This product makes so many different delicious recipes. I love the varieties of textures, sizes, and shapes of the grains included. However, alone Harvest Grains Blend does not have tons of flavor. 

 

This product requires you to add your seasoning because they are not included in the package. However, this makes this product super versatile. 

 

You can add so many seasoning combinations from garlic and herb (minced garlic with fresh parsley, dried oregano, and thyme) to lemon pepper (lemon juice, lemon zest, and black pepper) to olive rosemary (olive slices, red pepper flakes, and as the grain mix cooks include a spring of fresh rosemary to infuse the mixture. 

 

Trader Joe's Harvest Blend and a bowl of a Harvest Blend Greek Salad bowl

Who is this product suitable for?

 

I recommend this product as an easy weeknight meal staple. It brings fiber and protein to the mix and pairs well with many varieties of foods. 

 

It is excellent for vegans, vegetarians, and flexitarians alike! 

Please note, that this product is not gluten-free. 

 

The Bottom Line

 

The next time you are strolling the isles at Trader Joe’s consider picking up a bag of their Harvest Blend. 

 

A bowl full with a grain salad with colorful veggies including peppers and greens topped with a creamy dressing

Like this Trader Joe’s Product Review? Check Out These Other Related Trader Joe’s Product Articles!

Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review

10 Recipes Using Trader Joe’s Thai Wheat Noodles

10 Recipes Using Trader Joe’s Thai Wheat Noodles

Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review

Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review

Are Trader Joe’s Thai Wheat Noodles Good? A Dietitian’s Review

My honest Trader Joe’s Thai Wheat Noodles review. My review might surprise you!

In this review, I discuss versatility, taste, nutrition, and more!

Please note that this article contains affiliate links. These links incur no additional cost to you but may provide a small commission to support the upkeep of our site. Thank you for your support and understanding.

 

What are Trader Joe’s Thai Wheat Noodles?

Trader Joe’s Thai Wheat Noodles are fully cooked, ready-to-eat, and shelf-stable wheat noodles. One package contains three ready-to-use noodle packages located in the Trader Joe’s grocery aisle near ramen and other noodles. 

They are made from scratch by a supplier in Thailand. These noodles are soft, chewy, and delicious. 

 

Trader Joe's thai wheat noodles below a big pot of peanut sauce prepared noodles

The Product Scorecard

I scored Trader Joe’s Thai Wheat Noodles across four categories and allotted points from 0 to 10. The scores below reflect the rating for each category. 

Meal Variety: 10/10

Nutrition: 8/10

Ease of preparation: 9/10

Taste: 8/10

Overall Score: 8.75/10

+PRO

  • You can do so much with these noodles. It is a fantastic ingredient to add to a plethora of meals and recipes. 
  • These noodles are already cooked and ready to go! You can have a nutritious dinner ready in 15 to 30 minutes!
  • 10g Protein per package
  • 5g fiber per serving

xCON

  • Needs additional protein sources, veggies, and flavorings for this to be a balanced meal.
  • Available on Amazon However, it is more expensive than purchasing in-store. 

 

Trader Joe's Thai Wheat Noodles in a bowl with black chopsticks resting on the side.

Thai Wheat Noodles Applications

 

Trader Joe’s Thai Wheat Noodles are excellent in a variety of dishes. 

 

Some of my favorites include:

  • Noodle Stir Fry: Use a delicious peanut sauce or other Thai-inspired recipes such as pad thai
  • Noodle Power Bowls: Drizzle with sesame oil and top with sesame seeds
  • Thai Curries: Rather than rice noodles incorporate the wheat noodles
  • Soups: I like to draw inspiration from chicken noodle soup. Rather than egg noodles, I use Thai Wheat Noodles
  • Lettuce Wraps and Spring Rolls: Use these fresh noodles and other veggies such as red pepper or green onions

These noodles are a terrific product for when you don’t know what to have for dinner, and you are short on time.

 

Trader Joes Thai Wheat Noodle PEanut Stir Fry in a pan with the package of noodles, a bowl with chopsticks, herbs, and peanut sauce as props surrounding the dish.

Thai Wheat Noodle Nutrition

 

I wish this product had more fiber and protein. So, to bump up the fiber and protein, I add veggies and high-protein food like a fried egg, baked tofu, or chicken. 

 

Easy To Prepare Meals

 

An easy, complete, and balanced Trader Joe’s Thai Wheat Noodle dinner can be ready in 15 to 30 minutes. Make a stir-fry batch in advance for some meal prep! This recipe tastes just as good served the next day. 

 

How to Cook Thai Wheat Noodles

 

These noodles are pre-cooked! I like to add them to a bowl of hot water, to warm and break up the noodles. 

 

I remove the noodles from their packaging and place them in a medium-sized bowl. Then, I bring some water to a bowl, then pour it over the noodles until they are submerged. I wait about 5 minutes until they easily break apart.   

 

Noodles twirled around black chopsticks hovering over a bowl of Peanut Noodle Stir fry with veggies

Taste of Thai Wheat Noodles

This product makes so many different delicious recipes. I love the varieties of textures, sizes, and shapes of the grains included. 

 

However, alone the Thai Wheat Noodles do not have a lot of flavor. It does require a bit of seasoning that is not included in the package to bring more flavor to the mix however, this makes this product super versatile.

 

A Versatile Product

You can add so many seasoning combinations from Peanut noodles with a spicy sauce to curries topped with chili crisp to chicken noodle soups garnished with fresh green onion. 

 

Who is this product suitable for?

 

I recommend this product as an easy weeknight meal staple. It brings fiber and protein to the mix and pairs well with many varieties of foods. It is excellent for vegans, vegetarians, and flexitarians alike! 

 

Note that this product is not gluten-free. 

 

Trader Joes Thai Wheat Noodles with Peanut Sauce in a stoneware bowl with black chopsticks. To the left are green onions and cilantro props

The Bottom Line

 

The next time you are strolling the isles at Trader Joe’s consider picking up a box of their Thai Wheat Noodles and experimenting with different recipes! 

Enjoy This Article? Check Out These Other Article Discussing Trader Joe’s Products!

10 Recipes Using Trader Joe’s Thai Wheat Noodles

Is Trader Joe’s Harvest Blend Good? Dietitian Review

 

 

10 Recipes Using Trader Joe’s Thai Wheat Noodles

10 Recipes Using Trader Joe’s Thai Wheat Noodles

10 Ways to Use Trader Joe’s Thai Wheat Noodles in Recipes 

Thai Wheat Noodles from Trader Joe’s are fully cooked, ready-to-eat, and shelf-stable noodles perfect for quick and easy cooking!

Infographic for 10 ways to use Trader Joes Thai Wheat Noodles with a picture of the noodles, a bowl of noodles and the author

 

Why You Need To Try Trader Joe’s Thai Wheat Noodles

They are excellent for when you don’t feel like making a mess in the kitchen but want to have something nourishing, healthy, and delicious.

Because these noodles are preserved at room temperature, they are excellent in anything from stir fries to soups to your favorite power bowl with crispy tofu!

Below are 10 easy ways to make Trader Joe’s Thai Wheat Noodles!

 

Peanut Noodle Stir Fry in a large skillet with props including cilantro, green onions, peanut sauce, and a black bowl with chopsticks

Noodle Stir Fries

Thai Peanut Noodle Stir Fry

Peanut Noodle stir-fries are an excellent way to enjoy these noodles. Pair them with your favorite store-bought peanut sauce and veggies! 

Alternatively, make your delicious peanut sauce! It is super easy and you can make it with less than 5 ingredients! 

I love to top my Thai Peanut Noodle stir fry with Baked Tofu or a chili crisp fried egg. 

 

Stir Fry Noodle pull with chopsticks on a wooden cutting board.

 

Pad Thai Inspired Recipe

A Thai takeout fave, Pad Thai! Make your variation of Pad Thai with these thicker wheat noodles. Traditionally, Pad Thai is made with rice noodles, stir-fried with eggs, tofu, fish sauce, garlic, sugar, lime, and crushed peanuts.

Make a Pad Thai-inspired dish right at home with veggies like bean sprouts, bell peppers, onions, and your favorite protein of choice. I like to make a quick pad Thai sauce with fish sauce, soy sauce, brown sugar, rice vinegar, and sriracha!

Make an egg free Pad Thai by using a silken tofu scramble to replace the scrambled eggs!

 

Thai Noodle Curries

 

Red or Green Curry

I love to make a Thai Curry full of vegetables and tofu. I’ll make the curry and often serve it with rice. You can easily swap out the rice and enjoy a delicious Red or Green Curry dish with Thai Wheat Noodles. 

 

three bowls - a big pot of butter bean curry, a black bowl with a single serving of butter bean curry, and a small yellow bowl with herbs.

Massaman Curry

One of my favorite Thai curries is Massaman curry. It is spicy, salty, sour, and sweet! This creamy curry is made with coconut milk and infused with spices like cardamom, cinnamon, cloves, and cumin.

Massaman curry is excellent as a warm and cozy meal. While traditionally served with chicken, I love adding tofu or even lentils. Opt for Thai wheat noodles instead of rice for a twist on this Thai Curry dish!

 

Top down of a blue dutch oven with Mexican Street Corn Soup in it

 

Thai Wheat Noodle Soups 

Chicken Noodle Soup

Thai Wheat Noodles make for a fun variation of chicken noodle soup. 

Just take your favorite chicken noodle soup recipe and exchange the noodles for Thai wheat noodles. 

 

Coconut Curry Noodle Soup

Change things up and make the chicken noodle soup a Thai-inspired Coconut Curry Noodle soup.

To make this, add lots of thinly sliced onion, ginger, garlic, mushrooms, red or green curry paste, coconut milk, and freshly squeezed lime!

 

Easy-Bake-Tofu-Grain-Bowl

Other Ideas for Trader Joe’s Thai Wheat Noodles

Noodle Power Bowl

Make a delicious and healthy power bowl by layering the Thai wheat noodles with lots of chopped spinach or other leafy green, chopped veggies, and your favorite salad dressing. 

 

I love to use my Spicy Cashew Dressing in a Thai Wheat Noodle power bowl! 

 

Vegetable packed Spring Rolls on a stoneware plate with a side of peanut sauce

Spring Rolls & Lettuce Wraps

Change up your spring rolls recipe by swapping the vermicelli noodles with Thai wheat noodles! Prepare them just like you would Vietnamese spring rolls, also referred to as salad rolls. You can use Nuoc Cham sauce as a dipping sauce or I love to use Peanut Sauce.

 

Maybe my favorite way to use these noodles is in lettuce cups! Cheesecake Factory makes amazing Thai Lettuce Wraps, but they use egg noodles. Recreate them at home and use Thai wheat noodles instead! You can have dipping sauces like hoisin, chili oil, or peanut sauce. Just cut iceberg lettuce in half and chop up your favorite add-ins like peanuts, bean sprouts, green onions, red pepper, shredded carrots, shredded chicken or baked tofu, and, of course, Thai wheat noodles. 

 

Have a blast mixing and matching ingredients to make individualized Spring Rolls and Thai Lettuce Wraps.

 

Like These Recipes? Check Out More Recipe Round Ups!

10+ Gluten Free Dairy Free Cookie Recipes

Quick and Easy 10+ Veggie Packed Recipes

32 Quick and Easy Flexitarian Dinner Ideas

 

Best Onions For Chili and How To Use The Different Types

Best Onions For Chili and How To Use The Different Types

 

The Best Onion For Chili (Your Ultimate Guide)

Chili is rich, hearty, and one of my favorite foods to enjoy when the weather starts to turn and the leaves begin to fall. One of the ingredients I always include in my chili creations is onions. Which is why I am writing this article about The Best Onions For Chili.

You can enjoy many varieties of onions when making and serving up chili. The choice of onion depends on the chef’s tastes!

So, before we dive into the different varieties, let’s review my favorite tool for easily chopping onions and the role of onions in cooking!

The Best Onions For Chili Featured Image with a big bowl of chili on the bottom half of the image and many varieties of onions on the upper half of the image

 

My Favorite Onion Cutting Tool!

Vegetable and Onion Choppers are specialized tools designed specifically for cutting vegetables and onions. They often consist of a container with a grid of blades that you press the onion through, resulting in uniformly diced pieces. Ultimately, the best tool for you depends on your personal preferences and the specific task at hand.

onion chopper in front of a white back

The Role of Onions in Cooking

Onions contribute to your chili recipes in three significant ways: flavor, texture, and aroma. Whether you sauté them with chili spices at the outset of your cooking journey or opt to serve them raw as a final flourish, onions make a notable impact.

First, the FLAVOR is one of the most important components of chili. Onions add a depth of flavor and a hint of sweetness elevating your chili to new heights.

The TEXTURE of onions can vary based on how they are sliced, and cooked, and the type of onion. Some melt into the chili, whereas others maintain their shape and crunch. Moreover, when left raw and sprinkled over a bowl of chili, onions have a fresh crunch.

The presence of onions in chili brings forth a noticeable and enticing AROMA. When cooked within the chili, they meld flavors with the other ingredients. However, when served raw alongside the chili, they add a sharp and fresh aroma that compliments the warm savory scent of chili.

Raw onions are my favorite chili topping. They add a snappy crunch, and I love their earthy, fresh, and sweet aroma. Sweet onions are my favorite toppers garnishing a hearty bowl of chili.

Now that I have discussed the role of onions in chili, let’s explore the different types of onions you can experiment with to find the right onion for you!

 

a yellow onion in a white bowl with riced frozen cauliflower out of frame in another white bowl

Yellow Onion

In my opinion, yellow onions are the most versatile onion in the bunch. They work well in almost any recipe.

They have a pungent flavor when eaten raw but are excellent for infusing onion flavor and aroma with your chosen blend of spices during the cooking process. My favorite variety are Spanish onions.

The yellow onion is great choice for incorporating with your ground meat when browning it in the frying pan or chili pot.

For Chili Best When – Cooked

White Onion

White onions offer a milder taste compared to yellow onions, making them versatile for both raw and stir-fried preparations.

You can finely chop them and use them as a topping for your chili to introduce a gentle onion crunch and flavor.

For Chili Best When – Raw

 

red onions in a pink bowl with other chopped veggies in bowls out of frame

Red Onion

Red onions known for their mild flavor are often used raw in salsas and salads.

In terms of aesthetics, red onions shine as a visual centerpiece, their vibrant purple-red tones contrasting beautifully with the rich hues of chili.

Additionally, they maintain their color when cooked and make for an excellent choice to include cooked red onions with your chili ingredients. Moreover, I love to make pickled onions with red onions. Which would be a creative topping choice for chili!

For Chili Best When – Raw or Cooked

 

Sweet Onion

Sweet onions are known for their natural touch of sweetness, making them a fantastic choice for adding a sweet flavor to chili without the need for extra sugar.

Sweet onions are great for caramelizing due to their natural sugars. You can cook them into your chili, serve them raw over top chili, chili-topped corn chips, or chili-topped hot dogs. Additionally, you can brown onions for a caramelized sweet onion topping.

Some of my favorite sweet onions are Walla, Walla, Maui, and Vidalia Onions.

For Chili Best When – Raw or Cooked

Shallots (a relative to onion)

Shallots the smaller, milder relatives of onions, bring a delicate flavor profile to the table. They can substitute onions in many dishes.

Whether sautéed alongside the chili’s ingredients at the outset of cooking or finely chopped and served fresh as a topping, shallots prove to be an excellent choice.

For Chili Best When – Raw or Cooked

A big bowl of Vegan Vegetable Chili enclosed in two hands in a white bowl.

 

Green Onions (also called scallions or spring onions)

The most common way to use scallions is as a garnish. Once your chili is ready, finely slice fresh scallions, utilizing both the white and green portion, and generously scatter them over each bowl.

The vivid green hue makes a lovely contrast to the rich and hearty chili the red bell pepper, tomato sauce hues, and earthy ground beef or beans.

For Chili Best When – Raw

 

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Ready to Make Some Chili?!

And there you have it—an article discussing the best onions for your classic chili recipe!

The next time you are at your local grocery store I encourage you to explore and then use different types of onions in your cooking.

Let your newfound onion knowledge inspiration for trying different onions in your next beef chili, vegetable chili, hot chili, slow cooker, or easy chili recipe. Oh, and don’t forget to add your favorite toppings and consider the onion as a great option.

Want to read more about how to cook with onions without crying?  Check out this article called Cooking with Onions without Crying by UNL Food.

 

A bowl of vegetable chili on a plate with tortilla chips. Around the bowl are smaller bowls full of garnishes such as cheddar cheese, sour cream, green onion, orange bell pepper, and herbs.

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Check out my best chili recipe Secret Ingredient Vegan Vegetable Chili Recipe!

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Dehydrated Cucumber Recipe [Cucumber Chips!]

Healthy and Easy Vegan Kimchi Instant Ramen

Flexitarian Meal Planning for Beginners (Meal Plan Template)

Flexitarian Meal Planning for Beginners (Meal Plan Template)

How to Make a Flexitarian Meal Plan

Reducing the amount of animal protein you eat is a great way to reduce your carbon footprint. But if you grew up in a meat-and-potatoes household, a vegan – or even vegetarian – diet might seem a bit out of reach.

The good news? You can significantly reduce your individual carbon footprint without cutting out animal products completely!

To celebrate Earth Month, Registered Dietitian Ann Kent joins us from Peas and Hoppiness to share a few easy meal planning tips to create a Flexitarian meal plan for your family!

https://peasandhoppiness.com/

Text overlay "Flexitarian Meal Planning" with an image of a black bean burger salad and in the background are question marks

 

What’s a Flexitarian Meal Plan?

A flexitarian meal plan is a plant-forward alternative to a strict vegan or vegetarian diet.

It’s also called a “semi-vegetarian” meal plan because it includes some animal proteins like meat and dairy, but in much smaller amounts than the typical Western diet.

Learn more about the Flexitarian diet and find some simple tips to get started.

Flexitarian diet: https://peasandhoppiness.com/blog/what-is-a-flexitarian-diet/

Simple tips to get started: https://addybean.com/education/flexitarian-101-your-practical-guide-to-becoming-a-flexitarian/

#1 Flexitarian Meal Planning Tip: Use your Schedule to Make your Meal Plan

If meal plans haven’t worked in the past, I want you to know: it’s not you. It’s the PLAN.

The truth is, only YOU can make your family’s meal plan.

Why? Because it must work with your schedule, your taste preference, and your cooking ability. And only YOU know those things well enough to create a plan that will work.

Before you do anything else, download this free Meal Planning Template.

Learn our easy 3-step process that has helped hundreds of busy families find their rhythm of meal planning. It makes life SO much easier!

Grab the meal planning template, your calendar, and a cup of coffee – and let’s talk about what to put on your flexitarian meal plan.

meal planning template with someone writing in the background

Start your Flexitarian Meal Plan with Meatless Mondays

The best way to start following a flexitarian meal plan is to pick just ONE day or one meal to eat plant-based foods.

Once you’ve written out your schedule on your meal planning template and have planned which days you want to cook, decide which of those days you want to make a vegetarian or vegan meal.

The biggest mistake to avoid is to completely change how you’re eating now.

Stick with your usual meals most of the time and start adding in plant-based meals and snacks one at a time.

Think of it this way: if you try just ONE new vegetarian meal each week, a year from now you’ll have 50 new plant-based meals that you know how to cook! Little changes go a long way. 

A Family Meal with colorful food

Which Vegetarian Recipes are Best for Beginners?

As you start to add in new meals you haven’t made before, it can feel overwhelming to know where to begin.

To choose the best vegetarian recipes for beginners, make sure to pick well-written recipes and ones that sound good to you!

Choose Well-Written Vegetarian Recipes

As a dietitian, I’ve worked with dozens of clients who *think* they’re not a good cook. But as a meal planning professional who writes and tests recipes for a living, I can tell you this isn’t true…

If a meal doesn’t turn out well, it’s not you – it’s the recipe!

That’s why you MUST choose a recipe from a source you trust when you’re learning a new way to cook.

Sure, Google and Pinterest will give you lots of ideas – but just because it’s on the internet, it doesn’t mean it’s a good recipe.

A good recipe is:

  • Easy to understand, even if you’re not a professional chef
  • Clearly written with description of how the recipe should look at each step
  • Has ingredients you can find in any grocery store

Pick a recipe from a source you trust so your recipe (and evening) will go smoothly.

Choose Vegetarian Recipes that Sound Good to You!

Just because all your vegan friends are telling you to eat tempeh doesn’t mean you have to start there (although if want to, this Vegan Yakisoba Noodle Recipe is delicious!).

There are plenty of plant-based recipes to choose from, so start with flavors you love!

Craving the famous fast-casual burrito-in-a-bowl? Try this Southwest Quinoa Bowl

Love Fritos? This Lentil Frito Pie is a crowd-pleaser! 

For a veggie-packed twist on a classic, enjoy this Pumpkin Mac n’ Cheese

Find more inspiration on Pinterest, follow The Addy Bean and Peas and Hoppiness!

meal planning template with someone writing in the background

Feeling Overwhelmed? Start Here

Shifting toward a plant-forward lifestyle is great for so many reasons – the environment, your health, and even your pocketbook! But when you’re busy it can be hard to get started.

That’s where the Peas and Hoppy Meal Guides app can help!

Premium subscribers to our meal planning app get a new menu every week which is planned seasonally and provides you a nutritionally balanced flexitarian eating plan.

You even get options for vegetarian or vegan meals, so you can shift towards a plant-based diet as quickly or as slowly as you like.

Customize your menu each week by deleting recipes you don’t need, substituting recipes from our database of 800+ options, and adjust servings to feed more or fewer people. Your changes automatically update a grocery list for you to save you tons of time and money at the store!

Use the code ADDYBEAN at checkout to try premium access FREE for one month. After that it’s just $14.99/month – less than a video streaming service!

The most important thing to remember when transitioning to a flexitarian eating pattern is to do what you can – not to worry about being perfect. If we all make a few small changes, it makes a big difference!

Happy flexitarian meal planning,

Dietitian Ann, Creator of the Peas and Hoppy Meal Guides App

Ann Kent From Peas and Hoppiness holding an avocado and wearing a chefs apron

Easy Flexitarian Pantry Guide: Must Have Pantry Basics

Easy Flexitarian Pantry Guide: Must Have Pantry Basics

My Flexitarian Pantry Guide

Having a well-stocked pantry and a comprehensive flexitarian pantry guide that supports your dietary goals is essential to having a balanced flexitarian lifestyle. 

In this Flexitarian Pantry Guide, we’ll explore the essential ingredients that every flexitarian kitchen should have, ensuring you’re ready to create nutritious and satisfying dishes whenever hunger strikes.

 

Barilla Protein Noodles were used in my Yakisoba inspured noodle dish

Whole Grains

Whole grains like quinoa, rice, and farro provide essential carbohydrates and fiber for energy and satiety.

I also enjoy grains fortified with protein, high-protein rice, protein pancake mixes, and high-protein cereals.

Some of my favorites include:

(I am not affiliated with any of these brands, I just love them!)

 

three bowls - a big pot of butter bean curry, a black bowl with a single serving of butter bean curry, and a small yellow bowl with herbs.

Legumes

Dried legumes such as lentils, chickpeas, and black beans are versatile sources of plant-based protein, perfect for hearty soups, stews, and curries. I also love and keep canned beans and lentils on hand for convenient protein boosts in salads, tacos, and wraps. 

Some legumes I like to have on hand include: 

  • Chickpeas
  • Black Beans
  • Pinto Beans
  • Cannellini beans
  • Butter Beans (also known as Lima Beans)
  • Mung beans
  • Red Lentils
  • Brown Lentils

 

A hand holding a ceramic spoon with thick and creamy Vanilla Cinnamon Peanut butter on the spoon.

Nuts and Seeds

Almonds, walnuts, and cashews add crunch and healthy fats to meals, while also offering a dose of protein. Seeds like chia, flax, and pumpkin seeds are nutritional powerhouses, rich in omega-3 fatty acids, fiber, and minerals. And don’t forget about nut and seed butter!

Some of my favorite Nuts and Seeds include:

  • Peanuts (technically a legume)
  • Almonds
  • Cashews
  • Walnuts
  • Pecans
  • Hazelnuts
  • Pine nuts
  • Hemp Hearts
  • Chia Seeds
  • Sunflower seeds
  • Pumpkin Seeds
  • Flax Seeds

 

Easy-Bake-Tofu-with-cilantro-lime-dressing

Plant-Based Proteins

Stock up on plant-based proteins for versatile meat substitutes that can be used in stir-fries, sandwiches, and more.

My new favorite way to prepare tofu is to freeze it and then thaw it out in the fridge. Once thawed the liquid squeezes out very quickly with some towels and just pressing it between your hands! Then just toss it in some marinade and throw it in the air fryer. The texture changes and the tofu sucks up all the flavor from the marinade. 

Some of my favorite plant-based proteins include:

  • Baked Tofu
  • Firm or Extra Firm Tofu
  • Silken Tofu
  • Tempeh
  • Tempeh “bacon”
  • Tofurkey

 

small bowls of vegetables vegan fried rice

Canned, Frozen, and Dried Produce

If loading your fridge with a colorful array of fresh fruits and vegetables, seems like a lot at the moment, try frozen or canned. Keep your freezer stocked with frozen fruits and veggies for quick and easy meal prep without sacrificing nutrition.

Canned

  • Corn
  • Peas
  • Green Beans
  • Pumpkin
  • Sweet Potato
  • Butternut Squash
  • Tomatoes

Frozen

  • Broccoli (the best in soups!)
  • Mixed Vegetable Medleys
  • Riced Cauliflower
  • Spinach
  • Kale
  • Peas and Corn (listing these again because I ALWAYS have these in my freezer)

Dried

  • Mushrooms
  • Spicy Peppers

 

a stoneware plate with ground spices, turmeric, cumin, salt, and garam masala.

Herbs and Spices

Try cooking with a diverse selection of herbs and spices, including basil, oregano, cilantro, cumin, curry powders, paprika, and turmeric. Experimenting with different spice blends adds depth and complexity to your flexitarian meals.

Right now, in my spice drawer I have:

  • Freshly ground cumin
  • Turmeric
  • Chili powder
  • Ginger Powder
  • Garlic Powder
  • Onion Powder
  • Black Pepper
  • Cayenne Pepper
  • Paprika (many types)
  • Italian seasoning
  • Basil
  • Chives
  • Dill
  • Oregano
  • Celery Seed

(I actually have a lot more than this but you get the idea!)

 

Green Morning Juice Smoothie with 3 classes of carrying heights. Garnished with a lemon slice.

Citrus

Having citrus on hand can add lots of flavor to dishes. Don’t want to hold onto fresh ingredients, try the refrigerated bottles of lemon or lime juice. It’s not quite as tasty as fresh but is still an excellent addition to soups, salad dressings, grain bowls, and proteins. 

Some Citrus I like to have in my citrus bowl include:

  • Lemon
  • Lime
  • Oranges

 

Olive oil pouring over a pot with the ingredients scattered in bowls and plates surrounding the pot

Healthy Oils and Vinegars

Choose heart-healthy oils for cooking meals, making dressings, and mixing marinades. Don’t forget to stock up on your favorite vinegar to add acidity and brightness to your dishes.

Oils:

  • Avocado Oil
  • Olive Oil
  • Coconut Oil

Vinegars:

  • Balsamic Vinegar
  • Champagne Vinegar
  • White Vinegar (the best for making pickles!)
  • Apple Cider Vinegar

 

Smoothie ingredients laid out on a wooden platter.

Whole Food Sweeteners

Keep dried fruits like on hand to add sweetness and texture to baked goods and desserts. Moreover, bananas make for excellent sweet ingredients for smoothies, desserts, and “nice” creams. 

My faves:

  • Dates
  • Cranberries
  • Golden Raisins
  • Pineapple (the best for a post workout snack)
  • Mango
  • Apples
  • Watermelon (my favorite summer camping snack!)

 

noodle pull of Spicy Tahini Pasta

Specialty Ingredients

Explore the world of specialty ingredients to add depth and umami to your dishes. Furthermore, experiment with other ingredients to infuse your meals with international flavors.

Some of my faves:

  • Hot sauce (I have at least 5)
  • Nutritional yeast (amazing on popcorn)
  • Tahini (great for sauces like my Spicy Tahini Noodles recipe)
  • Miso paste
  • Soy sauce
  • Curry paste
  • Coconut milk
  • Fish Sauce (not plant based but flexitarian approved)
  • Oyster Sauce (not plant based but flexitarian approved)
  • Sauerkraut
  • Kimchi (I make mine from scratch!)

 

In Conclusion

By stocking your flexitarian pantry with these essential ingredients, you’ll be well-equipped to create a diverse range of delicious and nutritious meals that celebrate the abundance of plant-based foods while allowing for occasional indulgences in animal products. 

Did I forget anything? Add your favorite flexitarian pantry staple in the comments!

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