Quinoa
When it comes to grains, most everyone has heard that moving from white rice to brown rice is a healthy choice. An even healthier choice is quinoa ("keen-wah"). This ancient grain is unrelated to wheat, has no gluten, is a great source of fiber and is a complete protein containing all essential amino acids. It cooks in just 12 minutes. Tip: When preparing quinoa, use a 1-to-1 ratio of grain to water, regardless of what the recipe or box says, for a satisfying al dente texture.

Extra-virgin coconut oil (EVCO)
EVCO has a high smoke point, meaning you can sauté at higher temperatures without the risk of creating carcinogens. It adds a fantastic exotic flavor to green vegetables like asparagus and green beans. Although it is a saturated fat (solid at room temperature), EVCO is processed differently in the body than other saturated fats and does not affect cholesterol levels.

Canned beans
Beans contain large amounts of phytonutrients and fiber, making them a superfood that should be consumed at least three times a week. They are one of the most economical sources of protein as compared to the price per pound of meat products. If you are not eating beans on a regular basis, challenge yourself to eat one vegetarian dinner each week, using beans as your main protein source.

Choose beans that list only the bean and sea salt on the label, and always rinse and drain beans thoroughly before adding them to your salad, soup or casserole. This will rinse away the nondigestible starch particles that leach out into the fluid that surrounds the beans, improving digestibility. If you're watching your salt intake, rinsing the beans will also reduce their overall sodium content.

Whole-wheat flour
Unrefined flours, like whole-wheat flour, have their grain's bran and germ intact, offering naturally present phytonutrients, vitamins and minerals such as selenium, potassium and magnesium, as opposed to refined white flours that have had the bran and germ removed. To improve the nutrition of your baked goods, simply substitute one-half whole-wheat flour in any recipe that calls for 100 percent all-purpose white flour.

Raw nuts and seeds
Nuts, seeds and nut butters are some of our richest sources of phytochemicals, fiber, protein and healthy fats. Since most seasoned nuts have added oils and are heated to high temperatures during processing (which can create trans fats), choose raw, dry-roasted or tamari-roasted nuts and seeds. When choosing jarred nut butters, look for "natural" versions that contain only the nut and sometimes sea salt. Most natural food stores offer grinders so you can make your own nut butters. To include nuts and seeds in your diet, pair them up with dried fruit (e.g., 15 raw almonds and four dried apricots) for a great-tasting and nutritious on-the-go snack. Be sure to choose dried fruit that has no added sugar.

All of these ingredients are available at your local grocery store. Take the first step toward a gentle, healthy change for you and your family by including these foods in your pantry - stock up today!