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Stock your kitchen cabinets with low-cost health superstars — such as canned and jarred beans and veggies — so you always have a good-for-you meal at your fingertips.

Bonus: These foods don’t spoil as quickly as fresh.

Below, five cupboard staples we love — and simple steps to transform them into quick and delicious meals.
1. Chickpeas

In a recent study, adults who ate 3 cups a week cut both total and bad cholesterol by 7 points.

TRY: Crunchy chickpeas: Rinse and dry chickpeas, spray lightly with oil and spices; bake until golden brown.


2. Canned wild salmon

It contains heart healthy omega-3 fatty acids and fewer pollutants, like PCBs, than farmed.

TRY: Light salmon salad: Blend with olive oil, lemon juice, dill, and capers; use in sandwiches and salads.


3. Artichoke hearts

They have inulin, a prebiotic fiber that boosts gut health and may even help control appetite.

TRY: Mediterranean artichoke omelet: Sauté garlic, drained artichokes, and spinach for omelet filling; top with crumbled feta and oregano.


4. Diced fire-roasted tomatoes

Processed tomatoes are richer in the skin-protecting antioxidant lycopene than fresh.

TRY: Pasta with a kick: Sauté onion, red-pepper flakes, garlic, tomatoes, oregano, parsley, and basil. Toss with whole grain penne.
5. Beets

The antioxidant betanin may prevent cancer and heart disease.

TRY: Beet, walnut, and greens salad: Top baby arugula with beet slices; sprinkle with goat cheese, walnuts, and balsamic vinaigrette.