Stock your pantry:

Lentils - inexpensive, filling, packed with protein & fibre. Make a fast, healthy meal. Cook a bunch for the week. Add quinoa & hard boiled eggs or puree with yogurt & top off fish.

Whole grain mustard - Combine with herbs & olive oil for a marinade. Or use the combo in place of butter in a skillet.

Cumin Seed - flavourful but nto overwhelming, and adaptable in many cuisines. Lightly toast (& then grind if you like). Add to marinades, sautes, soups.

White Miso - soybean paste is great in salad dressings or when stirred into warm vegetables instead of butter (a tbsp goes far). Enriches stocks with a saltiness. As well, provides omega 3 fatty acids & zinc.

Aleppo Pepper - from the ancient city in Syria, this deep burgundy crushed pepper offers a moderate heat with a hint of saltiness and cumin. Use in soups, salads, fish, kebabs, and as a substitute for crushed red peppers or paprika.