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Recipes with Whole Wheat Pasta

We Compared Prices at 3 Major Grocery Stores: Here’s the Winner



How many times have you heard that a vegan or plant-based diet is expensive? When you think of vegan grocery stores, you often think of Whole Foods, Trader Joe’s or small organic specialty stores with high prices.

When it comes to being plant-based on a budget, it can be as cheap or as extravagant as you make it. A recent study found that those who follow a vegan or plant-based diet, on average, spend 40 percent less on food than meat eaters. The bulk of a plant-based diet consists of fresh vegetables, fruits, legumes, and grains, and buying only organic or having products delivered to your home may come with a premium.

We wanted to know where are the cheapest grocery stores to buy products? So I stopped by Costco, Walmart, and Target to compare prices and see which retailer gives you the best bang for your buck when you buy vegan staples.

Here are 15 plant-based must-haves and how they compare prices at Costco, Target, and Walmart stores.

1. Spring mix salad

I always have a spring mix on hand. Pre-washed lettuce is great for a quick lettuce or sandwich, but my absolute favorite method for the spring mix is ​​to mix it into smoothies and chilled soups. You can pack the salad in without changing the taste of the soup or smoothie, which is a great way to get an extra dose of micronutrients.

Cost co: $ 4.99 (1 pound package / $ 0.31 per ounce)
Walmart: $ 3.86 (1 pound packet / $ 0.24 an ounce)
aim: $ 4.58 (2 5-ounce packages / $ 0.46 per ounce)

2. Organic bananas

I go to Costco once a month to get their organic bananas. For $ 1.99, you can get 3 pounds of untouched organic bananas that ripen so beautifully. I let mine get really blotchy and sweet before taking them out of their shells and freezing them. They’re fantastic in smoothies, but even better in banana nice cream. You could just eat them, of course.

Cost co: $ 1.99 (3 pounds / $ 0.66 per pound)
Walmart: $ 1.51 (2.43 pounds / $ 0.62 per pound)
Goal: $ 1.19 (2 pounds / $ 0.60 per pound)

3. Mangoes

Mangoes are one of my favorite fruits. Aside from being delicious, they are easy to digest and have a whole host of health benefits. Fresh fruit is a breeze when it comes to a quick breakfast or snack in a healthy kitchen.

Cost co: $ 5.99 (6 mangoes / about $ 1.00 each)
Walmart: $ 5.88 (6 mangoes / $ 0.98 each)
Aim: $ 4.99 (1 pound packet of ripened mango spears)

4. Seasonal vegetables

One of the most exciting things about a plant-based diet is eating with the seasons. With the onset of spring, all the beautiful green vegetables appear in all stores. I found fresh asparagus at Costco and Walmart and fresh snap peas at Target. Both vegetables are deliciously fried in a little oil until they are crispy and tender, and you’re done
with salt and vegetable butter.

Cost co: $ 3.99 (2.25 pound package / $ 0.35 per serving)
Walmart: $ 3.96 (2 1-pound bundles / $ 0.39 per serving)
aim: $ 5.58 (2 8-ounce packets / $ 1.05 per serving)

5. Avocados

Avocados deserve to be their own food group. Whether with fruit, on toast, in a sandwich or salad, as a creamy addition to dressings or sauces or just plain, I eat at least one a day. I love the little avocados from Walmart. They’re great because you can use up all of the avocado at once instead of saving the other half for later (and worrying about it turning brown).

Hot tip: Let your avocados ripen on the counter until they are almost ripe and then store them in the refrigerator. This slows the ripening process and keeps it near perfect for much longer.

Cost co: US $ 6.49 (6pcs bag / US $ 1.08 per item)
Walmart: US $ 2.47 (4-6 count bag / about US $ 0.49 per item)
Aim: $ 3.40 (4 avocados / $ 0.85 each)

6. Raw sauerkraut

I was really impressed with all three places that sell raw sauerkraut, especially for such a good price. Fermented foods are often very expensive. If you aren’t already eating fermented foods, then you need to access them. As a natural probiotic, one serving (a few bites straight from the jar) can seriously boost the good bacteria in your gut. If you’re not yet at the level straight out of the jar, you can add something to a salad or sandwich.

Cost: $ 8.69 (50 ounce glass / $ 0.35 per serving)
Walmart: $ 4.88 (16-ounce bag / $ 0.61 per serving)
Goal: $ 5.99 (16-ounce bag / $ 0.75 per serving)

7. Deglet Noor data

Dates contain both soluble and insoluble fiber, as well as amino acids that help regulate the digestive process. They are ideal for consumption on their own or for sweetening almost anything. Most often I use them to create quick and easy desserts. All three stores offered both Medjool and Deglet dates. I chose the firmer Deglet dates, which make them more versatile in the kitchen. Aside from dessert preparations, they make a nice addition to salads and salsas.

Costco: $ 7.49 (40-ounce package / $ 0.18 per ounce)
Walmart: $ 2.88 (8-ounce package / $ 0.36 per ounce)
Aim: $ 4.59 (8-ounce package / $ 0.57 per ounce)

8. High quality cooking oil

Butter substitutes are great, but any plant-based cuisine also needs a few butter alternatives. I found a great deal on Avocado Oil Cooking Spray at Costco. This is a great replacement for the cooking spray we all grew up with. Both Walmart and Target had really good purchases for organic extra virgin olive oil. I use cold-pressed oils for my dressings and for drizzling over cooked vegetable and pasta dishes.

Costco: $ 5.99 (2-count 13.5-ounce bottles / $ 0.22 per ounce)
Walmart: $ 4.48 (17 oz bottle / $ 0.26 per ounce)
Aim: $ 6.39 (16-ounce bottle / $ 0.40 an ounce)

9. Quinoa

Tired of pasta and rice? Quinoa is a gluten-free powerhouse. Although classified as a grain, it is actually a seed that is related to the Swiss chard and beet families. It’s great on its own and serves as the perfect landing spot for broth. When the weather is warm on the horizon, it really shines in a pre-made cold salad

Costs: $ 9.99 (4.5 pound bag / $ 0.14 an ounce)
Walmart: $ 2.97 (16-ounce bag / $ 0.19 per ounce)
Aim: $ 3.59 (12-ounce bag / $ 0.30 per ounce)

10. Chickpeas / Garbanzo beans

Garbanzo beans, also known as chickpeas, are an inexpensive item that you should always have on hand. You have endless options in the kitchen. They can be used in savory applications like hummus, falafel, chickpea and tuna salad, soups, creamy sauces, and stews. Or they can be used in sweet applications like edible cookie dough, cookies, brownies, and puddings.

Costco: $ 3.29 (6 pound 14-ounce pound can / $ 0.03 per ounce)
Walmart: $ 1.84 (2 15-ounce cans / $ 0.06 per ounce)
Aim: $ 1.98 (2 15-ounce cans / $ 0.07 per ounce)

11. Chia seeds

Chia seeds are a good source of fiber and omega-3 fatty acids. They’re a good source of energy and will last forever in the pantry. Aside from being sprinkled in recipes, chia seed pudding makes for a filling breakfast or as a simple, healthy dessert. Chia seeds are a great thickener and can even be used as an egg substitute when converting non-vegan recipes.

Personally, I like to make a pre-workout drink called Chia Fresca by soaking about 1 tablespoon of chia seeds in water or coconut water (whichever I have at home) and adding some citrus juice and some sweetener.

Costs: $ 6.99 (3 pound bag / $ 0.15 an ounce)
Walmart: $ 7.56 (2 pound jar / $ 0.24 per ounce)
Aim: $ 7.99 (8-ounce bag / $ 0.99 per ounce)

12. Himalayan pink salt

Sodium is necessary for both nerve and muscle function. It also helps balance fluids in the body and maintain healthy blood pressure. This type of salt contains a wide variety of beneficial, natural minerals. I’ve always believed that if you don’t season it, you won’t enjoy your food. So come on, sprinkle the pink salt over it. And let’s face it, Himalayan pink salt is by far the sweetest salt in the game.

Costs: $ 6.69 (5 pound jar / $ 0.08 an ounce)
Walmart: $ 3.98 (1 pound bag / $ 0.25 per ounce)
Aim: $ 4.99 (4.4 oz grinder / $ 1.13 per ounce)

13. Agave nectar

Agave nectar is a must have in any plant-based pantry. It is hands down my favorite sugar substitute. It’s very sweet and has a very subtle taste, which makes it the perfect substitute for granulated sugar. I use it in all of my salad dressings and to balance out the flavors in various sauces. It’s also the laziest (and best) hack for simple syrup in almost any drink or cocktail recipe. Walmart has my favorite brand, Madhava. The extra money is well worth it in my opinion.

Costs: $ 8.99 (2 32-ounce bottles / $ 0.14 per ounce)
Walmart: $ 10.92 (46-ounce bottle / $ 0.24 an ounce)
Aim: $ 5.79 (23.5 ounce bottle / $ 0.25 per ounce)

14. Almond milk

Plant milk is an indispensable ingredient in almost every household these days. Whether in coffee or matcha latte, in muesli, overnight oats or chia pudding, I think that unsweetened vanilla and almond milk gives everyone that certain something.

Costco: $ 7.99 (6 32-ounce cartons / $ 0.04 per ounce)
Walmart: $ 2.97 (64-ounce carton / $ 0.05 per ounce)
Aim: $ 2.19 (32-ounce carton / $ 0.07 per ounce)

15. Frozen fruits

Unlike frozen vegetables, frozen fruit is not blanched prior to the freezing process, leaving you with a bag of perfectly ripened, raw fruit. These fruits are packed with micronutrients. It’s nice to have vitamin-rich food on hand that you don’t have to eat in a rush. It can stay in the freezer until you consume it. Frozen fruit is an ideal and affordable alternative to fresh fruit for making natural popsicles and smoothies, or for making jams, cobblers, pies, muffins and cookies.

I always have a supply of frozen cherries. They literally make any smoothie delicious. They blend together so smoothly. And with these in the freezer, I’m always ready to toss up a last minute crumble.

Costs: $ 9.99 (4 pound bag / $ 0.16 an ounce)
Walmart: $ 10.00 (3 pound bag / $ 0.21 per ounce)
Aim: $ 4.98 (2 12-ounce bags / $ 0.21 an ounce

Recipes with Whole Wheat Pasta

When life hands you lemons, you make Keto cookies



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Rita DeMontis Lydia Girges, owner of Keto Kookie Co., started her hugely successful cookie company after losing her job in the pandemic Lydia Girges, owner of Keto Kookie Co., started her hugely successful cookie company after losing her job in the pandemic Photo by Hana El Zohiry Hez Photography /Keto Kookie Co.

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The pandemic has caused so much disruption on different levels – personal, financial, emotional and physical, not to mention health. Many people reported gaining weight, others struggling with weight problems took the opportunity to shed unwanted pounds.


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Lydia Girges lost weight during the pandemic after having great success on the high-fat, low-carb keto diet – but in ways she never could have imagined. The young Toronto-based entrepreneur who worked in the food, beverage, and events industries for years started the keto program in the year of COVID-19’s decline and was suddenly while she was happily shedding 50 pounds during the worst of the pandemic unemployed thanks to the virus.

Two losses in one – weight and job – got her into a Plan B and a successful new career as her own boss.

Your new business? Keto foods, especially keto cookies, and what started as a special diet treat she baked for herself has grown into a nationwide grocery store called Keto Kookie Co. that continues to grow every day. A business she started less than a year ago.

Cookies from Keto Kookie Co. Hana El Zohiry Photo / Hez Photography Cookies from Keto Kookie Co. Hana El Zohiry Photo / Hez Photography Photo delivered by /Keto Kookie Co.

“In the past eight months, transitioning to this new role at my company has been extremely exciting, rapid, challenging … and humbling,” Girges said in a recent interview.

“I actually kept working on all of the COVID challenges, even though many of the events I was involved in were canceled. But I lost my job last November. My last day of work was December 31, 2020. “

Girges says the initial loss of her career and source of income was “devastating. I was confused – we were experiencing a global pandemic that seemed to never end. And I wondered if I could ever go back to the work I loved. “


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The dedicated entrepreneur said she needed to “stay busy” and immediately began developing business ideas that would enable her to potentially start a new career, certainly a new role.

Enter Keto: “I had been on the keto program since 2019 and had lost 50 pounds. The program helped me lose weight and I honestly felt great. While this program is not for everyone, it has brought me many of the health benefits that I have been looking for. “

Girges admits that she recognized keto, with all of its food requirements, as “an emerging industry in Canada,” especially since it was sourcing foods that she could eat. “I wanted healthy foods that are appetizing and make you feel normal – and I’ve looked for these foods everywhere.”

And so it started. With cookies that she baked herself. Their cookies had a wonderful taste and texture but were made without sugar, gluten, grains and were GMO free.


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One can imagine Girges nibbling on one of her cookies while, with the help of a friend, hatches a business plan to create the same delicious, nutritious cookies for the masses. “I decided to take a leap of faith and start a small business until the world was up and running again and I could go back to work,” said Lydia. “My mission was to make healthy, organic, guilt-free cookies that were made from simple and clean ingredients, but also looked and tasted delicious.”

A business plan was drawn up while Lydia researched all about cookies. Recipes were tested, an Instagram account set up and the Keto Kookie Co. was born.

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“The whole process took over two weeks to complete – over the holidays,” said Girges, still marveling at the speed with which she had started her company. At first, Girges just took orders, created the cookies, created a marketing plan, sourced and bought the ingredients, juggled the finances – and even delivered the cookies in person.


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To her surprise, when the news spread, business exploded and orders tripled. Well-known grocery stores, like Toronto’s iconic Summerhill grocery market, knocked on. Girges has started shipping biscuits across the country. And the orders from the grocery store came and came – all within a few months.

Girges couldn’t keep up on its own, so I found a professional kitchen, dedicated staff, including a baker and a delivery man. I am now looking for a pastry chef. “

Even their cookie selection has grown to include more than 25 innovative flavors, with a spinning repertoire that includes traditional favorites like chocolate peanut butter cups, citrusy coconut lime, milk and granola, to name a few – all post-keto -Program.

“That sounds a little crazy, but COVID … gave me the opportunity to sit down by myself and say, ‘Why not?’ This should be a sideline until my work called me back. It is now my own company and I can only say that I am incredibly happy and blessed to have this opportunity. “


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Her future looks bright and bright – business is booming and Girges is looking to expand into grocery stores and supermarkets across the country.

“It’s amazing what you can do when faced with adversity – I lost my job to COVID,” said Girges. “I feel so happy now. And really blessed. “ @ketokookieco; #ketokanada

With keto. keep pace

The insane search for the best weight loss program left millions searching the internet for ideas and guidance. Keto, or the ketogenic diet, was one of the most popular searched by UK-based, making it the most wanted weight loss program alongside Paleo.


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The high-fat, low-carb diet was crowned the most popular with the highest number of Instagram hashtags.

According to, keto is a metabolic state in which the body uses fat for fuel instead of carbohydrates. “It is a very low-carbohydrate, high-fat diet that bears many similarities to the Atkins and (other) low-carbohydrate diets and involves a drastic reduction in carbohydrate intake and its replacement with fat. This reduction in carbohydrates puts your body in a metabolic state called ketosis, which allows the body to “burn calories for energy,” adds Healthline.

Keep in mind that this is not a one-size-fits-all program and there are several versions.

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Recipes with Whole Wheat Pasta

Weeknight family dinners | Home & Garden



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Recently a meme was circulating on social media that said, “School is back in class, so we can have dinner at 4 or 9 pm.” As the parents of three children, two of whom are involved in several extracurricular activities, I was deeply impressed by this simple sentence. When it comes to meal planning, I spend far too much time figuring out what and when to feed my children and I would bet a lot of money that I am not alone in this fight.

In the past, extracurricular activities often took place right after school and there was little, if any, travel. The children could safely ride their bikes home from training, where they came with their family for a home-cooked meal around dinner. Unfortunately, a lot of this has changed in the last decade and family meals are almost obsolete. Instead of slowing down and reconnecting over a leisurely meal, many parents desperately hand out burgers and fries in the car to over-scheduled children, wondering how life got so hectic.

How many people do I miss these seemingly simpler times and often wonder how other families deal with the insane pressures and time constraints we are all under while eating nutritious meals. At the beginning of each school year, I ask my friends what they feed their families for dinner. I ask them to share their simplest recipes, and I hope that one of them will give me some advice that will make me feel like this huge, meal-centered puzzle has been solved. Instead, I often get answers that reflect my own dinner dilemmas and groans at the impossible task of feeding people who all have different schedules.

I turn to Google a lot for advice, but instead of feeling like things have been simplified, I am faced with hundreds of “simple” meals that make me feel completely overwhelmed. Also, many of these online recipes during the week are heavily based on meat that can be cooked in a slow cooker for hours. This is a great option if your family is a carnivorous bunch, but when you’re trying to cut down on the amount of meat you consume, these recipes won’t always be very helpful. Realizing that my family’s needs were not being met by my online searches, I decided to create a few meals that were easy to prepare and based on easy-to-find, real-life ingredients.

Below are some incredibly delicious meals that are in heavy rotation at home. They can be cooked ahead of time, require minimal cooking and prep, pack a hefty nutritional value, and can be customized to please everyone who gathers around my kitchen table. Leftovers are rare, but when they do, all of these meals keep well in the refrigerator and travel well in the school lunch box.

The first (and probably my family’s favorite) meal is sesame noodles. Here, cooked soba noodles (or whole grain spaghetti) are paired with soy sauce, mirin, toasted sesame oil, and sliced ​​green onions. This dish is served immediately, but served cold, with slices of cucumber or fried vegetables, makes it even more delicious. These noodles never get mushy and the longer they sit, the better the taste. So they’re a great option if you have kids who come and go at different times.

Another dinner at our house is something my family affectionately refer to as “stuff on a plate”. This meal originated when I was pregnant with my son and my morning sickness was so severe that the thought of cooking something rolled over me in huge waves of nausea. My husband was working in a different city at the time, and I knew that if I didn’t want my little daughters to survive for months on top of cold cereal, I had to come up with something that we could throw together in no time and that would keep me far away Stove.

Stuff on Plate is exactly what it sounds like. It’s basically a lazy mezza and a carefree sausage. I usually like to make a large serving of homemade hummus (it’s easier than you think!), Reheat some pita, and search the fridge and cupboards for anything that needs to be used. That random half block of cheddar cheese hanging in the crisper? Cut it into cubes and toss the stuff on the plate. The apple someone took a bite of and tossed back into the fruit bowl? Halve, throw the half eaten part to the squirrels and shape the good half into apple slices. Other foods that go well with Stuff on a Plate are olives, nuts, and lightly steamed vegetables. But honestly, just use the foods your family loves to eat. This is an all-time crowd-pleaser, and if you serve it on paper plates with tiny toothpicks, everyone will think you’re a total rock star.

The last simple weekday meal I want to share with you is soup. My husband likes to make fun of me because I could easily eat soup every day, even if it’s unbearably hot outside. I firmly believe that dinner will always end up being effortless and enjoyable when you have some great soup recipes in your pocket.

In the summer, when the garden vegetables are at their peak, I love making a giant pot of minestrone, a versatile, delicious soup that highlights any seasonal vegetable. I love adding beans or chickpea noodles to my minestrone for a little protein and extra nutrition because they add incredible flavor and texture, but they are completely optional.

In winter I make all kinds of meatless stews, chowders and bisques. These soups are creamy, hearty, and incredibly filling. Plus, they’re wonderful to freeze and reheat, which means that when you double your recipe you’ll always have a stash of soup on hand, just waiting to be reheated and served with a crusty bread or crunchy green salad .

If you’re on a break from cooking, I recommend giving some of these simple meals a try. They’re perfect for busy families looking to find easy ways to enjoy the benefits of stress-free family meals.

However, don’t be too strict with yourself when you pull into the drive-through from time to time. We all do our best, and sometimes there’s nothing like a hot, salty french fry.

Sesame noodles (for 4 people)


¾ pounds of soba noodles or whole wheat spaghetti

Cup of regular or low-sodium soy sauce

3 tablespoons dead

3 tbsp toasted sesame oil

3 spring onions, thinly sliced


Cook the pasta according to the instructions on the packet.

While the pasta is cooking, stir together the tamari, mirin, and toasted sesame oil in a large bowl.

When the pasta is ready, drain, rinse with cold water and add directly to the bowl with the sauce; throw to combine.

Cover the sesame noodles with sliced ​​spring onions and serve.

Simplest, creamiest hummus


1 can of chickpeas, drained; Reserved liquid

¼ cup tahini

1 clove of garlic, chopped

Juice of 1 lemon

Salt (optional)


Place the drained chickpeas, tahini, and garlic in a food processor and blend until the ingredients blend. Slowly add the reserved chickpea liquid until the mixture reaches the consistency you want. Add lemon juice and salt (if used) and serve.

You can also top this hummus with sliced ​​cucumber and halved cherry tomatoes. Drizzle with olive oil and serve with warm pita slices.

Lana Shovlin is a freelance writer who lives in Springfield with her husband and three children, all of whom love to eat vegetables. Always trying to choose healthy foods, she wholeheartedly agrees with Julia Child that when it comes to meals, “You don’t have to cook fancy or complicated masterpieces – just great food made from fresh ingredients.”

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Recipes with Whole Wheat Pasta

The Healthy Costco Frozen Food Items You Have to Try



When you think of shopping for healthy foods, you probably think of whole foods. Well, we have news for you: Costco’s freezer department is also packed with tons of healthy items! Read on to take a look at some of our favorite Costco frozen food finds we spotted on Instagram fan accounts like @costcohiddengems, @costcobuys, and @costco_doesitagain.

Protein wafers

Do you want something sweet for breakfast and still be healthy? These high protein power waffles are the answer. They taste like buttermilk and vanilla, have 10g of protein per serving and are mainly made from whole grain products.

These should definitely be on your list if you’re not getting enough protein.

Sweet potato fries

Fries can’t be beat, but they aren’t the healthiest. Enter: Sweet Potato Fries. This pack eliminates the need for peeling and chopping – just open it and throw it in the oven for baking. They are also vegan and gluten free.

Here’s why you might want to switch to sweet potato fries.

Vegetable protein wrap

Would you like to supply your system with electricity? Come on in: this delicious falafel wrap with lemon and garlic hummus. Each wrap contains 14g of protein and can be heated in the oven or microwave, giving you a healthy, tasty, plant-based meal on days when you don’t have time to cook.

Check out these simple plant-based recipes for more food ideas.

Organic vegetable lasagna

We all love a good lasagna, but it’s definitely not the healthiest option for dinner. Fortunately, this frozen vegetarian lasagna can help save you time and give you a health boost! It’s packed with 18g of protein per serving and 9g of whole grains that are good for your heart.

Check out these great whole grain recipes.

Beyond plant-based burger pies

Whether you’re a die-hard Burger King’s Impossible burger fan or just want to see what all the fuss is about, Costco has a great option for plant-based burgers lovers. Frozen Beyond Burger Patties are vegan, soy-free, gluten-free and contain 20 grams of vegetable protein in each serving.

Cauliflower Crust Pizza

Cauliflower is so good for you, and if you’re on a keto diet, it’s a great way to marginalize carbs. With roasted zucchini, yellow and green peppers, onions, and a delicious 3 cheese mix, this is a veggie-filled treat everyone will love.

Deep Dark Chocolate Frozen Dessert

Looking for a healthy alternative to chocolate ice cream? You have it. This deep dark chocolate frozen dessert is vegan, gluten-free and filled with creamy avocados, which makes it the perfect after-dinner treat.

Chicken enchiladas in green tomatillo sauce

Enchiladas might not be the healthiest, but these have a twist – they’re made with chicken and cheese tortillas! Yes, they’re a grain-free, gluten-free, low-carb alternative to your regular enchiladas, with 20g of protein and 2g of net carbohydrates per serving, making them perfect for a keto diet.

Now that your shopping cart is full of healthy meals and snacks, learn how to maximize your savings with these helpful shopping tips from Costco.

The Healthy Costco Frozen Food Items You Must Try post first appeared on Taste of Home.

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