1) Quinoa
We’re cautious about throwing the term “superfood” around, but quinoa is a definite food star. It has the same calories as pasta or brown rice but more fiber, iron and B-vitamins (including folate and thiamin). One cup of cooked quinoa has 8 grams of protein, compared to 5 grams in a cup of brown rice. Quinoa cooks up in less than 15 minutes; it has a chewy texture and nutty bite that works for salads, stuffings or a simple side dish. I love to make quinoa salad with roasted sweet potatoes, black beans, scallions and feta cheese or a hot breakfast cereal with honey and cinnamon.

2) Spices for Sweet & Savory Flavor
Spices like cinnamon and curry powder are versatile and delicious — you just need to know what to do with them. Add cinnamon to oatmeal, smoothies and dry rub marinades. Use curry powder to liven up chicken salad, seafood, soups or noodle dishes. These spices also have unique health benefits. Cinnamon has been linked to lowering blood pressure and controlling blood sugar; while curry contains turmeric, which has anti-inflammatory properties. Stick to buying small containers and skip the bulk-sized ones (you’ll never use all of it before the spices get stale and bland); or go for bulk and divvy them up among friends and family — and split the cost.

3) Dijon Mustard
Dijon mustard brings on the flavor without the fat and calories — better yet, it’s free of that pesky high-fructose corn syrup, which lurks in many other condiments. Use it to add creaminess to sauces and salad dressings without the fat and calories of oil or mayo. At 5 calories per teaspoon, tangy Dijon isn’t just for sandwiches; it makes light and delicious marinades, dips and sauces for chicken, pork or seafood.

4) Walnut Oil
This one might be a bit exotic to you. Walnut oil is a concentrated source of healthy omega-3 fats, which is hard to come by in other nuts. It has a rich, nutty flavor that’s different than any other oil in your pantry. A little goes a long way — it’s perfect for a light drizzle over grilled fish, salads or roasted vegetables. There’s no need to heat this oil; it will loose some of its flavor.

5) Local Honey
Honey is a natural sweetener with more flavor and nutrients than refined sugar and high-fructose corn syrup. Since it has the same calorie count as sugar, just use a drizzle. Look for locally honey at the farmers’ market or grocery store — they are often more affordable. Use it in baked goods, salad dressings, hot or cold drinks and marinades. I also love it on toasted bread.

Must-Ditch Items
Your kitchen is better off without these packaged goods. They contain few nutrients and too much sodium, trans fat, sugar and preservatives. They’re often more expensive, too.
• Sugary Cereals
• Packaged Baked Goods (cookies, muffins, pastries)
• Canned soups (low-sodium varieties are okay)
• Snack foods — especially cheesy crackers and wild flavored potato chips

TELL US: What’s the one item in your pantry you can’t live without?

Herb vs. Spice
Yes, there is a difference between herbs and spices. It all depends on what part of the plant it’s from. Herbs are the leafy part of the plant; spices come from the bark, root, fruit, seeds, flowers and buds. (Check out our list of Top 5 Herbs for Healthy Cooking.)

1) Cinnamon
You’d think cinnamon sticks were going out of style the way I go through them! The sticks come from the bark of the cassia (or cinnamon) tree. You can also buy ground cinnamon. Either form works well in sweet and savory dishes. I add cinnamon to pork or chicken dishes or sprinkle it into oatmeal chocolate chip cookies. You can also create a simple sweet sauce with honey and cinnamon and toss in your favorite fruit. I often throw a couple fresh sticks in a batch of oatmeal when cooking (make sure to remove them before serving).

Recipes to try:
• Caribbean Pork Curry
• Oatmeal Chocolate Chip Cookies
• Fruit with Honey-Cinnamon Sauce
• Banana-Walnut Oatmeal

2) Nutmeg
Columbus was searching for nutmeg when he set out for the East Indies. Luckily, you probably have some in your cupboards or can find it at any grocery store — whole or ground. Nutmeg has a spicy-and-sweet flavor, which goes well with baked goods, creamy white sauces (i.e. béchamel) or custards. Unexpected perhaps, but you can also add it to veggies such as potatoes, spinach and winter squash.

Recipes to try:
• Fettuccine Alfredo
• Maple-Pumpkin Custards with Crystallized Sugar
• Creamed Spinach

3) Cumin
This spice — actually a dried fruit — dates back to ancient times. You’ll find it in three colors: amber, white and black; it’s available in ground or seed form. Cumin is popular in Middle Eastern, Asian and Mediterranean cuisines. The aromatic, nutty flavor enhances the flavor of curries, chili powders as well as beef, chicken or seafood dishes. Cumin pairs well with legumes like in a hearty lentil soup and white bean chili or as a delicate dressing in a chickpea and spinach salad.

Recipes to try:
• Cumin Grilled Chicken Breasts
• Moroccan-Style Tilapia with Cumin, Mango and Cilatro
• Cumin-Scented Wheat Berry Lentil Soup
• White Chili
• Chickpea and Spinach Salad with Cumin Dressing and Yogurt Sauce

4) Cardamom
This aromatic member of the ginger family is native to India and is available ground or in the pod. Its pungent odor and a warm, spicy-sweet flavor is popular in Scandinavian and East Indian cooking. When using cardamom, remember a little goes a long way! Kick up a stew or chili by gently crushing the shell of the pod to release the seeds inside. Add the pod and seeds to the pot (the shell will disintegrate while it’s cooking). Use some to boost carrots or combine with cinnamon in a quick rice pudding.

Recipes to try:
• Indian-Spiced Kale and Chickpeas
• Roasted Carrots with Cardamom Butter
• Instant Rice Pudding with Cinnamon, Cardamom and Blueberries

5) Paprika
Used to season many savory dishes, paprika is made by grinding sweet red pepper pods. You can find sweet or hot paprika, but the most pungent are typically available in ethnic markets (I’ve found some amazing ones in small New York City markets). There are endless ways to use paprika — add it to Chicken Parmesan as your “secret ingredient” or heat up some Cuban-style rice and pork. Check out this combo of orange and lamb paired with paprika, cumin, yogurt and lemon juice — delicious!

Recipes to try:
• Chicken Parmesan
• Cuban-Style Rice and Pork
• North African Orange and Lamb Kebabs

An Extra Tip
One of the best ways to get to know your spices flavors is through blind taste testing. Try closing your eyes and put a small dab on your tongue. Concentrate on what you taste (and smell) — that will help you remember the flavor. Then when you’re cooking or dining out later, you might be more likely to think, “Hmm, this could use more cumin” or come up with your own combos.

TELL US: What are your favorite spices and how do you use them?

This simple idea might make you think “duh!” but pop these cinnamon-dusted apples in your mouth and that will quickly change to “mmm…” I’ve got a slew of extra apples in my fruit bowl (even after making low-cal stewed apples), and this is a perfect alternative to eating them plain. Plunk some slices in a plastic container — and maybe add a dash of lemon juice to keep them fresh — for an office-friendly snack.

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Cozy up next to the fire with a warming mug of Ellie Krieger’s Mulled Apple Cider. The cinnamon sticks lend this drink a holiday scent, and the fresh orange slices add vitamin C and potassium.

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