Essential Items for a Healthy Pantry

Chances are, you already keep healthy basics like brown rice and olive oil on hand—but wouldn't it be nice to swap in some foods that can really amp up the nutrition and flavor of your meals? Enter 14 great-for-you picks that top chefs and dietitians can't imagine cooking without. Stock up on them (most are available at regular grocery stores) and try out our chefs' great prep ideas.

Try these Asian noodles instead of pasta. "They're gluten free, low calorie, and also contain fiber," says Lisa Lillien, author of Hungry Girl Supermarket Survival.

• Prep Tip
"For an easy soup, add to chicken broth with carrots and chicken breast," Lillien says.

• What to Buy
House Foods Tofu Shirataki noodles ($2.50 for 8 oz)

It may not be a pantry staple—but this refrigerated mix of shredded broccoli stems, carrots, and cabbage is a fast way to get your veggies.

• Prep Tip
"Try a chicken salad with slaw, mandarin oranges, and sesame ginger dressing," Lillien suggests.

• What to Buy
Mann's Broccoli Cole Slaw ($2.50 for 12 oz)

Substitute these Japanese-style bread crumbs for ordinary bread crumbs to save on sodium—and up the crunch. "The flakes stay crispier, whereas standard bread crumbs can get soggy," says Caroline Wright, author of Twenty Dollar, Twenty Minute Meals.

• Prep Tip
Use on breaded chicken, in place of dried bread crumbs.

• What to Buy
Ian's Panko Breadcrumbs ($4.29 for 9 oz)

Why are frozen garbanzos so good? "They're picked when ripe, blanched, and then frozen to retain their fresh flavor," says Food Network host Alton Brown.

• Prep Tip
Brown adds them to salads and uses them in dips. Try his Green Garbanzo Dip.

• What to Buy
365 Everyday Value Green Garbanzo Beans ($4 for 10 oz; Whole Foods Market)

Almonds not only pack more fiber and calcium than most nuts, but they also have one of the longest shelf lives of any nut, says Ellie Krieger, RD, author of Comfort Food Fix.

• What to Buy
Buy in bulk at supermarkets or warehouse stores.

Popcorn is a filling, low-cal munch (only 55 calories a cup, even after popped in oil). "It's the go-to healthy snack in our house," says chef Tyler Florence, author of Start Fresh.

• Prep Tip
"We pop 1 cup of organic in 2 tablespoons grapeseed oil and finish with truffle oil, Parmesan, and garlic salt," Florence says.

• What to Buy
Arrowhead Mills Organic Popcorn ($4.19 for 28 oz)

• This healthy form of soluble fiber is good for more than breakfast. Steel-cut oats can healthy up your baked goods and even meatballs.
• What to Buy
• Old Fashioned Quaker Oats ($3.79 for 18 oz) or McCann's Steel Cut Irish Oatmeal ($7.59 for 28 oz)

"These beans easily up the protein, fiber, and minerals in pasta sauce, and can also be pureed into a dip," Krieger says.

• Prep Tip
Blend one drained and rinsed 15-oz can of beans; 3 TBSP olive oil; 1/4 cup lemon juice; and cumin, garlic, and salt to taste, Krieger says.

• What to Buy
Fig Food Co. Organic Cannellini Beans ($2.79 for 17.6 oz)

Whole tomatoes may be your usual buy, but the puréed kind make the best pizza sauce, says Deb Perelman, creator of smittenkitchen.com. Add it to soups, too.

• Prep Tip
For Perelman's pizza sauce, "add a minced garlic clove, salt, red pepper flakes, and a pinch of sugar."

• What to Buy
Pomi Strained Tomatoes ($2.49 for 26.46 oz)

Tuna is a great source of omega-3s. This gourmet oil-packed kind adds only 40 calories per serving, "and it tastes luxurious!" Krieger adds.

• Prep Tip
Try Krieger's easy Salad Niçoise recipe.

• What to Buy
Tonnino Tuna Fillets in Olive Oil ($7.19 for 6.7 oz)

It has the health benefits of regular olive oil, but a more decadent flavor. "It tastes like you've added bacon!" Tyler Florence says.

• Prep Tip
"Drizzle on roasted veggies or macaroni and cheese—even soup," he suggests.

• What to Buy
The Smoked Olive Sonoma Smoked Olive Oil ($25 for 6.75 oz; Williams-Sonoma)

It has fewer calories than wheat flour, Florence notes.

• Prep Tip
Try Florence's Spelt Banana Nut Muffin recipe.

• What to Buy
Arrowhead Mills Organic Spelt Flour ($6.49 for 32 oz)

An easy way to get protein, fiber, and omega-3s. "I add it to smoothies and to baked goods or bread- crumb toppings," explains Melissa d'Arabian, host of Food Network's Ten Dollar Dinners.

• Prep Tip
Check out d'Arabian's Flaxseed Chicken Milanese recipe.

• What to Buy
Hodgson Mill Milled Flax Seed ($3.37 for 12 oz)

Quick-cooking quinoa (it takes less than 15 minutes) is a "complete" protein (containing all nine essential amino acids), making it easy to go meatless. "You can even have it for breakfast," says Sophie Dahl, author of Very Fond of Food.

• Prep Tip
Try Dahl's delish version, at left.

• What to Buy
Bob's Red Mill Organic Whole Grain Quinoa ($9 for 26 oz)