Peek Inside a Healthy Chef's Pantry

The new healthy kitchen contains many of the staples you already rely on for quick and nutritious meals: fresh and frozen fruits and vegetables, lean proteins, and low-fat dairy. But there are 11 ingredients that might not make it into your shopping cart on a regular basis that will soon be atop your grocery list.

Quinoa-
Quinoa: Cook with broth, your favorite herbs, or a bit of lemon juice to add flavor. Use as a basis for casseroles, a higher-protein sub for morning oatmeal, or in place of rice.

Greek yogurt-
Greek yogurt: Tangy, thick—even in low-fat or fat-free versions—this high-protein yogurt is great for breakfast. Use it to replace sour cream, heavy cream, and even mayo.

Brown rice and whole-wheat pasta-
Brown rice and whole-wheat pasta: Brown is the new white when it comes to grains, from rice to breads to pastas, because of the added fiber and other nutrients.

Flax seed-
Flax seed: This tiny seed packs mighty nutritional powers—fiber, protein, and several heart-healthy fats to name a few. Sprinkle it on cereal or oatmeal, stir it into yogurt, or mix it into your favorite nut butter.

Whole-wheat flour-
Whole-wheat flour: Brown is better for all your baked goods as well, and this flour is flavorful and versatile. To bake with whole-wheat flour, use half whole wheat and half white to start and gradually reduce the white flour.

Beans and lentils-
Beans and lentils: Good for more than just chili, legumes add fiber and protein to any meal in a flash.

Panko-
Panko: To satisfy a craving for crunchy coatings without frying, choose crispy and airy Japanese-style breadcrumbs. Also available in whole-wheat varieties, look for it in the Asian food aisle.

Sweet potatoes and other colorful root veggies like parsnips, beets, and carrots-
Root veggies: While white potatoes’ reputation has been restored, their sunnier counterparts boast impressive nutritional profiles that are a welcome addition to any meal.

Herbs and spices-
Herbs and spices: This mighty duo takes over where fat and sugar left off, flavoring every food you make—with little to no calories and fat.

Citrus-
Citrus: Fresh and tangy juice and zest from lemons, limes, oranges, and grapefruit brighten and boost flavor when you cut down on salt.

Homemade stock-
Homemade stock: Use salt-free or homemade chicken or vegetable stock to add flavor without any calories or fat. Use stock instead of water when cooking grains, and use it to steam vegetables for a boost of flavor.