Stock Up On the Good Stuff: Surprising Staples in a Dietitian's Pantry

The foods that stock the shelves of any pantry can be a major determinant of how well a person is able to uphold healthy eating habits. The choice is whether to stock your pantry in a way that supports healthy eating habits -- or leaves you constantly tempted. When we're exposed to foods that support a nutritious diet, eating healthy becomes much less of a struggle. Upon entering the house, processed, sugary snacks such as cookies and chips can seem nearly impossible to avoid. Instead of allowing these addictive food substances to taunt you from the pantry, start by shutting them out at the grocery store.

When stocking my pantry, I try to load up on basic healthy staples -- such as brown rice, 100 percent whole-wheat pasta, quinoa and canned beans -- while adding color and flavor with less traditional items. Here are a few foods that might surprise you -- along with why they're nutritious, how to purchase each food and ideas for cooking them at home.

Pantry Item: Prunes

Why? Full of fiber and antioxidants, prunes provide more than just relief from constipation. Research indicates that eating prunes may assist in weight loss and weight management. Studies also show that prunes are beneficial for bone health; a study by Florida State University found that prunes significantly increased bone mineral density in postmenopausal women.

Purchasing tips: The nice thing about prunes is that they rarely contain added sugar, which is common among other dried fruits. Be sure to purchase prunes and not stewed prunes, which are in fact loaded with sugar. Additionally, there is no need to go organic on this product -- and feel free to purchase in bulk, because these dried fruits will last.

Cooking ideas: Prunes are great on their own or added to trail mix. You can also fold them into 100 percent whole-grain pancake batter for a higher-fiber breakfast, or mix them in a smoothie for an added nutrient boost. Try sautéing them with shallots and garlic, and adding to brown rice.

[Read: America's Next Top Superfood .]

Pantry Item: Vegetable Broth

Why? Vegetable broth is the perfect cooking agent -- it adds flavor without excessive calories and fat.

Purchasing tips: You can purchase a healthy vegetable broth, or try making your own. When purchasing a broth, watch for low-sodium varieties. The ideal vegetable broth will have only a few ingredients and contain less than 250 milligrams of sodium.

Cooking ideas: Vegetable broth is a versatile pantry item and a great addition to many different dishes. Not only can you use vegetable broth for soups and stews, but you can also use it as a cooking agent. Instead of using oil or butter, for example, you can sauté your vegetables in vegetable broth (saving both fat and calories). You can also cook rice or quinoa in vegetable broth to enhance the flavor. Finally, vegetable broth is a great base for sauces or vegetable purees.

[Read: Quinoa 101: What It Is and How to Cook It .]

Pantry Item: Seaweed

Why? Seaweed is a nutrient-rich food high in protein, fiber, antioxidants, magnesium, calcium and potassium but low in calories. It can also be a rich source of vitamin B-12, which is an important micronutrient -- especially for vegetarians, who may not get enough from plant-based foods. Research indicates that seaweed consumption can lower blood pressure and reduce risk of cardiovascular disease.

Purchasing tips: These days, it's easy to find seaweed in its dehydrated form at any grocery store. Even big-box warehouse stores are stocking the shelves with this nutrient-dense plant from the sea. Some varieties of seaweed can be high in sodium, so be sure to read the label before you purchase your seaweed.

Cooking ideas: There are so many ways to incorporate seaweed into your diet. Making your own sushi is one way to use seaweed at home. You can also try to add it to your stir-fry ("fried" in vegetable broth if you choose) or add it to a homemade soup. If you aren't used to the taste, blend it in a fruit smoothie, add seaweed strips to a salad for a fun twist or mix it into brown rice. Once you're used to the taste, eat it as a snack all by itself. Some grocery stores sell bagged seaweed chips, but you can make your own preservative-free chips in the oven.

Pantry Item: Popcorn

Why? Aside from broccoli, there are few snacks that compare to the high-fiber, low-calorie composition of popcorn. One study also found popcorn was higher in antioxidants than some fruits and vegetables. Plus, popcorn is a whole grain, which has been associated with a decreased risk of metabolic syndrome.

Purchasing tips: It's time to go beyond the movie theatre and start getting the healthy benefits of popcorn. You can buy it already popped in bags (look for options that have three or less ingredients and are void of added sugar), or buy the whole kernels to either air pop yourself in an air popper or cook in healthy oil on the stove.

Cooking ideas: Popcorn is the perfect snack for individuals who are struggling with late night munchies. Eat as a healthy snack all by itself, or jazz it up by adding some nuts, seeds and cocoa nibs for a fun trail mix. For a savory treat, add spices such as garlic powder, cayenne pepper or curry powder. You can also try chopped, fresh rosemary or thyme, salt, pepper and a sprinkle of olive oil.

[Read: 5 High-Tech Cooking Gadgets .]

Pantry Item: Pea Protein Powder

Why? Pea protein powder, derived from yellow peas, is the perfect alternative to animal-derived protein for those who are shifting away from foods that have a mother. In addition to being an excellent post-workout option for vegan athletes, pea protein may also increase feelings of fullness among dieters. Researchers found that loading up on 20 grams of pea or casein protein led to a lower food intake 30 minutes later, compared to whey protein, egg albumin and maltodextrin.

Purchasing tips: Look for a high-quality brand that has good ratings from consumers. Sometimes when high-quality foods are processed into powders or supplements, there's a risk of contamination with chemicals or unnecessary ingredients added. Talk with a representative at your health food store to find a quality brand.

Cooking ideas: Blend pea protein powder with fresh or frozen berries, half a cup of water and half a cup of almond butter. Enjoy this pea protein smoothie for breakfast or after your daily workout.

Pantry Item: Good Quality Olive Oil

Why? Not only does olive oil taste great, but it also boasts a multitude of health benefits. The monounsaturated fatty acids in this oil have been shown to reduce the risk of heart disease and, when combined with a green vegetables, may help in the prevention of hypertension. Olive oil may also help support your weight loss efforts. A 2013 study found that natural full fats like olive oil increase satiety after consumption compared to reduced-fat products.

Purchasing tips: Looks for oils that have a dark tint to the glass, because exposure to light is not oil's best friend. Choose extra virgin oil that give you the most benefit and best taste. At home, keep your oil in a cool, dark place and use within a few months once you open it (air is another oil enemy).

Cooking ideas: I most commonly use olive oil to dress salads and to grill or roast vegetables. I also use this oil to make whole-grain garlic bread. Just rub extra virgin olive oil and fresh garlic on grilled or toasted breads -- yum! It's great in homemade hummus, guacamole and bean dip as well.

[Read: How to Cook With Collard Greens .]

Pantry Item: Chocolate

Why? Dark chocolate has amazing health benefits due to a high flavonoid content. The biggest perks involve improved heart health, and it may also assist contribute to lower levels of stress.

Purchasing tips: When purchasing dark chocolate, be sure that the cocoa content is 70 percent or greater in order to get the biggest benefit. One ounce a day is all you need, though -- any more and weight gain may occur.

Cooking ideas: Many people enjoy dark chocolate on its own or dipped in peanut butter. For those still adjusting to the taste of dark chocolate, try making these dark chocolate nut and raisin bars, developed by our lifestyle chef at the Cleveland Clinic Wellness Institute.

[Read: Five Fabulous Facts About Chocolate .]

Pantry Item: Almond Butter

Why? A recent study found consuming a handful of nuts daily may decrease risk of total and cause-specific mortality. Nut eaters in the study were also thinner compared to those who did not consume nuts. Another study found that almonds may be associated with the prevention of heart disease.

Purchasing tips: The most important factor when it comes to purchasing nuts of any kind is to avoid versions that have added sugar or partially hydrogenated oils listed in the ingredients. A high-quality almond butter will contain one or two ingredients: almonds and possibly salt.

Cooking ideas: Try drizzling almond butter over popcorn for a flavor-infused snack. Enjoy a delicious fall treat of local apple slices, topped with almond butter and cinnamon. Outside the butter world, almonds can also make for a high-quality flour. For those trying to avoid gluten, try whipping up a pizza crust with almond flour instead of wheat.

Pantry Item: Canned Pumpkin

Why? Eating canned pumpkin is a great way to give any dish a major nutritional boost because pumpkins are loaded with important nutrients such as vitamin A and carotenoids.

Purchasing tips: Look at the ingredient list and be sure that the only ingredients in the can are pumpkin. Avoid canned pumpkin with added sugar or unnecessary preservatives -- that way, you're keeping it a pure source of nutrition.

Cooking ideas: When it comes to finding foods to combine with canned pumpkin, the options are endless. Try throwing canned pumpkin into muffin or pancake mix for a sweet flavor boost. Other options include oatmeal, soup, pasta sauce, mashed potatoes, hummus or even fall cocktails.

[Read: Unusual Uses for Pumpkins .]

Pantry Item: Legumes

Why? Legumes are king when it comes to reduction of heart disease and diabetes. They're also low on the glycemic index, making them a perfect food for individuals watching their blood sugar. Plus, legumes are loaded with fiber, making them an excellent choice for anyone who struggles with constipation.

Purchasing tips: Your best bet for choosing beans and legumes is to go dry and soak overnight. If that's too labor intensive, however, you can buy low-sodium canned legumes and rinse in a colander to further reduce the sodium content.

Cooking ideas: Throw legumes into anything and everything. They are great as a substitution for rice (think garlicky spinach over lentils for dinner) or mashed into a delicious bean burger for a healthy cookout alternative. Use legumes as a topping in tacos, thrown into stew for extra fiber or mashed into baked beans as a healthy condiment.

Pantry Item: Shichimi Togarashi

Why? Shichimi togarashi is a blend of seven different spices and often includes chili powder, orange or tangerine peel, black and white sesame seeds and seaweed. What does it not have? Salt! Further, with its antioxidant-rich ingredients, this mix may play a role in helping you keep your risk for high blood pressure and heart disease down.

Purchasing tips: Look for schichimi togarashi in any Asian market. Check the ingredients to be sure there aren't many unnecessary ingredients in the mix.

Cooking ideas: Not only will this pantry up-and-comer be a new spice in the ethnic cuisine trend, it can serve as an option for great taste (on fish, chicken, noodles, etc.) without the salt. Try cooking fish and chicken with olive oil and shichimi togarashi for a great flavored meat dish, or spice up your brown rice or whole-wheat noodles.

Use this list on your next trip to the grocery store so you can add some big pantry staples that pack even bigger health benefits. All of these items are affordable and taste great.

[Read: Tasty, Healthy Ways to Use Raw Cacao .]

Contributors: Brigid Titgemeier, MS, RDN, Nutritionist at the Cleveland Clinic Wellness Institute and Abigail Silvester.

Kristin Kirkpatrick, MS, RD, LD, is the manager of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute. She is an experienced presenter, an award-winning dietitian, an author and a regular television guest on both local and national shows, as well a contributor to several national magazines and newspapers. The Huffington Post recently named Kristin "one of 25 diet and nutrition experts you need to follow on Twitter." Kirkpatrick's career began in Washington, D.C., lobbying for Medical Nutrition Therapy reform, and from there she went on to become the Regional Coordinator of the National Heart, Lung and Blood Institute's Hearts N Parks program in Maryland. Follow her on Twitter at @KristinKirkpat.