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. ChickpeasIn 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 salmonIt 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 heartsThey 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 tomatoesProcessed 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. BeetsThe 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. More from Prevention: 16 Dinners Ready In 30 Minutes Or Less