BAMBOO SHOOTS
Season: spring–summer
Flavor: bitter (raw) / sweet (cooked); with woody notes of artichokes, corn, nuts, and/or water chestnuts, and a crisp yet tender, juicy, pineapple-like texture
Volume: quiet
Nutritional profile: 54% carbs / 31% protein / 15% fat
Calories: 15 per 1-cup serving (boiled, sliced)
Protein: 2 grams
Techniques: boil (about 60 minutes), braise, pickle, sauté, steam, stew, stir-fry
Tips: Rinse well in cold water before using. Look for precooked, vacuum-sealed bamboo shoots, or whole (not sliced) canned shoots.
Asian cuisines
basil
beans, e.g., long
bell peppers
bok choy
cabbage, e.g., Chinese, napa
carrots
chiles, e.g., red
Chinese cuisine
cilantro
curries, e.g., green, red, Thai
daikon
dashi
dill
eggs
garlic
ginger
jícama
kombu
lime
lotus root
mirin
miso
mushrooms, e.g., enoki, oyster, portobello, shiitake, white noodles, Asian, e.g., shirataki
oil, e.g., peanut, sesame, vegetable
onions
pineapple
pumpkin seeds
rice
sake
salads, e.g., Asian, green
scallions
sea vegetables, e.g., hiziki, wakame
seitan
shallots
slaws
snow peas
soups, e.g., hot-and-sour, mushroom, noodle, vegetable
soy sauce
spinach
stews
stir-fries
sugar snap peas
tamari
tempeh
Thai cuisine
tofu
Vietnamese cuisine
vinegar, rice
wasabi
water chestnuts
wine, rice
zucchini
Flavor Affinities
bamboo shoots + basil + bell peppers + coconut milk + red chili paste
bamboo shoots + chiles + cilantro + lime
bamboo shoots + dashi + mirin + rice + soy sauce
bamboo shoots + rice + sake + scallions + shirataki noodles + soy sauce + tofu
bamboo shoots + soy sauce + wasabi
BANANAS
Flavor: sweet, with astringent notes, and a firm, creamy texture
Volume: quiet
What it is: fruit
Nutritional profile: 93% carbs / 4% protein / 3% fat
Calories: 105 per medium banana (raw)
Techniques: bake, broil, caramelize, deep-fry, freeze (e.g., for smoothies), grill, poach, puree, raw, sauté
Tips: Freeze before adding to smoothies to eliminate or reduce the need for ice. Puree frozen bananas—or put through a Champion juicer (using the “Blank” instead of the “Screen”), and they will come out the texture of soft-serve ice cream to enjoy as-is or with toppings such as maple syrup and nuts.
agave nectar
apples and apple juice
apricots, e.g., dried, fresh
Armagnac
baked goods, e.g., breads, cakes, cookies, muffins, pies, quickbreads
berries, e.g., blackberries, blueberries, raspberries, strawberries
bourbon
bread and toast, whole grain
butter
Calvados
caramel
cardamom
cereals, breakfast
cherries
cheese, e.g., cream, ricotta
chiles
chocolate, e.g., dark, white
cilantro
cinnamon
COCONUT and COCONUT MILK
cognac
CREAM and ICE CREAM
cumin
curry powder
dates
figs
flax seeds
French toast
fruit, other tropical
ginger
granola
honey
Kirsch
lassis
lemon
lime
malt
mangoes, e.g., green, ripe
MAPLE SYRUP
nectarines
nutmeg
NUTS and NUT BUTTERS, e.g., ALMONDS, cashews, macadamia, peanut, pecans
oats and oatmeal
oil, e.g., olive
onions
oranges
pancakes
papaya
passion fruit
peaches
pears
PINEAPPLE
raisins
RUM
salads, fruit
sesame seeds, e.g., black, white
SMOOTHIES
sugar, e.g., brown
sunflower seeds
sweet potatoes
tamarind
vanilla
walnuts
yogurt
yuzu
Flavor Affinities
bananas + almond milk + nutmeg + vanilla
bananas + almonds + oatmeal
bananas + apple juice + cinnamon
bananas + apricots + yogurt
bananas + blueberries + yogurt
bananas + cashews + pineapple
bananas + chocolate + peanuts
bananas + cinnamon + orange
bananas + citrus (e.g., lime, orange) + coconut
bananas + coconut + pineapple + sesame
bananas + dates + flax seeds
bananas + honey + peanut butter
bananas + maple syrup + oatmeal
bananas + oranges + papaya
bananas + peaches + raspberries
bananas + pineapple + sesame seeds
BARLEY (e.g., HULLED)
Flavor: sweet, with astringent notes of nuts, and chewy in texture
Volume: quiet–moderate
What it is: whole grain
Nutritional profile: 82% carbs / 13% protein / 5% fat
Gluten-free: no
Calories: 100 per 1-ounce serving (yields about ½ cup)
Protein: 3 grams
Techniques: boil, pressure-cook, simmer, steam, toast
Timing: Soak overnight before cooking. Cook presoaked whole barley about 35–40 minutes or longer, covered. If not presoaked, cook about 75 minutes, until tender. (Note: Quick-cooking barley takes only 10–15 minutes.)
Ratio: 1:3 (1 part barley to 3 parts cooking liquid)
Tips: For a deeper flavor, toast barley before soaking and cooking. For maximum nutrition, opt for hulled barley (which has an extra layer of fiber-rich bran), versus pearl barley (which has its outer husk removed). Try barley flakes instead of rolled oats in breakfast cereals.
Botanical relatives: corn, kamut, rye, spelt, triticale
agave nectar
almonds
apples
arugula
avocados
basil
bay leaf
beans, e.g., kidney, lima, white
beer
beets
bell peppers, e.g., red, yellow
black-eyed peas
breads
broccoli de Cicco and broccoli rabe
burdock
buttermilk
cabbage
capers
cardamom
CARROTS
cashews
casseroles
cauliflower
celery
cereals, hot breakfast
cheese, e.g., feta, goat, pecorino
chiles, e.g., jalapeños
chives
cilantro
cinnamon
coconut
corn
currants
curry powder
dill
eggplant
fennel
figs
fruits, dried
GARLIC
gratins
greens
herbs, fresh
honey
kale
leeks
LEMON, e.g., juice, zest
lentils
loaves
maple syrup
marjoram
milk, dairy or non-dairy, e.g., rice or soy
mint
miso
*MUSHROOMS, esp. cremini, porcini, portobello, shiitake, trumpet, wild
nutmeg
OIL, e.g., grapeseed, OLIVE, sesame, sunflower
olives, e.g., black, green, kalamata
ONIONS, e.g., spring, white
oranges
oregano
“paellas”
PARSLEY
peas
pepper, black
pilafs
pomegranates and pomegranate molasses
puddings
quinoa
raisins
rice, e.g., brown
“RISOTTOS”
sage
SALADS, e.g., barley, grain, green
salt, sea
scallions
seeds, e.g., sesame, sunflower
sesame, e.g., oil, seeds
shallots
SOUPS, e.g., mushroom
sour cream
soy sauce
spelt
spinach
squash, e.g., butternut
stews
stir-fries
stock, e.g., mushroom or vegetable
stuffed peppers
stuffings
sweet potatoes
tamari
tarragon
thyme
tomatoes and sun-dried tomatoes
vegetables, root
veggie burgers
vinegar, e.g., umeboshi
yogurt
zucchini
Flavor Affinities
barley + almonds + cauliflower
barley + arugula + orange
barley + basil + corn + garlic + risotto
barley + beets + fennel
barley + beets + lemon
barley + butternut squash + portobello mushrooms
barley + carrots + herbs + mushrooms
barley + cashews + cilantro + mint
barley + cashews + parsley + salads
barley + cinnamon + milk + raisins
barley + dill + lentils + mushrooms
barley + feta cheese + risotto
barley + feta cheese + shiitake mushrooms + salads
barley + garlic + marjoram + white wine + wild mushrooms
barley + honey + milk
barley + kale + tomato + soups
barley + mint + peas
barley + parsley + white beans
BARLEY MALT
Flavor: sweet to very sweet, with notes of caramel, honey, malt, and/or molasses, and the thick, sticky, syrupy texture of molasses (syrup)
Volume: quiet (powder)–moderate/loud (syrup)
What it is: sweetener
Tips: Barley malt powder can be substituted for sugar. Barley malt syrup can be substituted for brown rice syrup, honey, or molasses. Select organic 100-percent barley malt syrup.
baked goods, e.g., breads, cakes, cookies, gingerbread, muffins
beans, e.g., baked
cereals, hot breakfast
desserts, e.g., custards
macrobiotic cuisine
maple syrup
nuts
pancakes
popcorn and caramel corn
pumpkin
squash, e.g., winter
sweet potatoes
“Barley malt syrup is a great liquid sweetener I’ll use to sweeten desserts like custards, or when making candied nuts. Its flavor is distinctive—it’s already caramelized, almost like a great Madeira or sherry. I use it in a dessert based on beer and pretzels, where it plays against the maltiness of the beer.”
—KATE JACOBY, VEDGE (PHILADELPHIA)
BARLEY, PEARL (or PEARLED)
Flavor: slightly sweet, with notes of nuts, and a soft, chewy texture
Volume: quiet–moderate
What it is: grain (not whole)
Nutritional profile: 90% carbs / 7% protein / 3% fat
Calories: 195 per 1-cup serving (cooked)
Protein: 4 grams
Techniques: boil, simmer
Timing: Cook about 30–75 minutes, until tender.
Ratio: 1: 2 ½–3 ½ (1 cup barley to 2 ½–3 ½ cups cooking liquid)
Tip: Opt for whole-grain barley (which is higher in fiber; see BARLEY) when you have the extra time to cook it; otherwise, faster-cooking pearl barley (which doesn’t require presoaking) will do.
allspice
asparagus
basil
beans, e.g., black, kidney, white
beets
bell peppers, e.g., green
black-eyed peas
butter
cabbage
carrots
casseroles
celery
cereal, hot breakfast
chard, Swiss
cheese, e.g., blue, cheddar, dry Jack, feta, goat, Gruyère, Parmesan, pecorino, provolone
chili pepper flakes
chili, vegetarian
cinnamon
corn
cream
crème fraîche
cucumbers
cumin
currants
dill
fennel
garlic
grains, other
gratins
hazelnuts
herbs, fresh
honey
kale
leeks
lemon, e.g., juice, zest
lentils, e.g., red
loaves, e.g., mock “meatloaf”
milk
mint
MUSHROOMS, e.g., button, oyster, porchini, white, wild
nutmeg
nuts, e.g., pecans
OIL, e.g., hazelnut, olive, sunflower, walnut
ONIONS, e.g., red, white, yellow
orange
parsley, flat-leaf
peas, e.g., split
pepper, black
pilafs
pistachios
porridges
potatoes
raisins
“RISOTTOS”
rosemary
saffron
sage
salads
salsify
salt
shallots
SOUPS, e.g., barley, lentil, Scotch broth, vegetable
squash, butternut
stews, e.g., vegetable
stock, e.g., mushroom, vegetable
stuffed vegetables, e.g., peppers,
tomatoes
stuffings
tarragon
thyme
tomatoes and tomato paste
turnips
vanilla
vinegar, e.g., balsamic
walnuts
watercress
wine, dry red or white
zucchini
Flavor Affinities
pearl barley + basil + tomatoes + zucchini
pearl barley + beets + fennel + lemon
pearl barley + blue cheese + mushrooms
pearl barley + chard + fennel + soup
pearl barley + cucumbers + feta cheese + red onions
pearl barley + garlic + mushrooms + onions
pearl barley + nuts + raisins
pearl barley + Swiss chard + white beans
BASIL
Season: summer
Flavor: slightly sweet, fragrant, with pungent notes of anise, cinnamon, citrus, cloves, licorice, mint, and/or pepper
Volume: moderate–loud
Tips: Add this herb just before serving. Use to add a note of freshness to a dish.
Botanical relatives: lavender, marjoram, mint, oregano, rosemary, sage, summer savory, thyme
aioli
almonds
artichoke hearts
artichokes
asparagus
avocados
beans, e.g., fava, green
beans, summer
beans, white, e.g., cannellini
bell peppers, e.g., red, roasted, yellow
beverages, e.g., cocktails, lemonade
breads
broccoli rabe
bulgur
capers
cauliflower
CHEESE, e.g., feta, fresh white, goat, mozzarella, Parmesan, pecorino, ricotta
chickpeas
cilantro
corn
couscous
Cuban cuisine
cucumbers
curries
EGGPLANT
eggs, e.g., frittatas, omelets
French cuisine
galangal
*GARLIC
gazpacho
ginger
Greek cuisine
greens, e.g., salad
hazelnuts
Indian cuisine
ITALIAN CUISINE
jícama
kale
leeks
lemon
lemongrass
marjoram
Mediterranean cuisines
Mexican cuisine
millet
mint
mushrooms, e.g., portobello
nectarines
noodles, Asian rice, e.g., pad thai
nuts
olives
onions, e.g., yellow
oregano
parsley
PASTAS, e.g., cannelloni, fettuccine, lasagna, penne,
spaghetti
peaches
peanuts
peas
pepper, e.g., black, white
*PESTOS
PINE NUTS
pistachios
pistou
PIZZAS
polenta
potatoes, esp. new
quinoa
ratatouille
rice
risotto
rosemary
sage
salad dressings
salads, e.g., pasta
salt, e.g., kosher, sea
sandwiches, e.g., panini
sauces, e.g., pasta, tomato
soups, e.g., Asian, bean, chowder, corn, minestrone, tomato, vegetable
Southeast Asian cuisines
spinach
squash, e.g., spaghetti, summer
stews
sweet potatoes
Thai cuisine, e.g., green curries
tofu
*TOMATOES and TOMATO SAUCE
tomatoes, sun-dried
vegetables, summer, e.g., corn, tomatoes, zucchini
vinegar, e.g., balsamic, sherry
walnuts
watermelon
ZUCCHINI
Flavor Affinities
basil + asparagus + peas + risotto + saffron
basil + capers + tomatoes
basil + chiles + cilantro + garlic + lime + mint
basil + chiles + olive oil + pine nuts + sun-dried tomatoes
basil + corn + tomatoes
basil + cucumbers + mint + peas
BASIL + GARLIC + OLIVE OIL + Parmesan cheese + pine nuts
BASIL + GARLIC + OLIVE OIL + TOMATOES
basil + lemon + olive oil
basil + mint + pistachios
basil + mozzarella cheese + olive oil
basil + mushrooms + tomatoes
basil + tomatoes + white beans
BASIL, THAI
Flavor: bitter/sweet; aromatic, with pungent/spicy notes of anise, basil, cinnamon, flowers, licorice, and/or mint
Volume: moderate–loud
Tips: Add this herb to dishes just before serving. Do not substitute for Italian basil.
Asian cuisines
bamboo shoots
cashews
chiles and chili pepper paste (e.g., Thai)
cilantro
coconut milk
corn
curries, e.g., green, Indian red, Thai
eggplant
garlic
ginger
Kaffir lime leaves
lemongrass
lime
mango
marinades
mint
mushrooms, e.g., shiitake
noodles, e.g., Asian
oil, e.g., grape seed, pumpkin seed
papaya, green
peanuts
salads
scallions
shallots
soups, e.g., Asian, coconut milk–based, vegetarian pho
Southeast Asian cuisines
soy sauce
stir-fries
stock, vegetable
sugar, e.g., maple, palm
Thai cuisine
tofu
Vietnamese cuisine
zucchini
Flavor Affinities
Thai basil + chiles + Kaffir lime leaves
Thai basil + cilantro + mint
Thai basil + coconut milk + peanuts
BAY LEAF
Flavor: bitter/sweet; aromatic, with pungent/spicy notes of cloves, flowers, grass, mint, nutmeg, pepper, pine and/or wood
Volume: quiet (if used in moderation)–loud
Techniques: braise, simmer, stew
Tips: Use at the start of the cooking process, and remove before serving. Use judiciously, to avoid too-strong bitterness.
Botanical relatives: avocado, cinnamon
(North) African cuisines
beans—in general, e.g., broad, dried, white
bell peppers
black-eyed peas
bouquets garnis
chili, vegetarian
custards
French cuisine
garlic
grains, whole
Greek cuisine
Indian cuisine
lentils
marinades
Mediterranean cuisines
milk and cream
Moroccan cuisine
onions
parsley
pâtés
peas, split
pickles
plums, dried
potatoes
puddings, e.g., rice
pumpkin
rice, e.g., basmati
risottos
salad dressings
sauces, e.g., white
SOUPS, e.g., bean
squash, winter, e.g., acorn
STEWS
stocks, vegetable
thyme
tomatoes and tomato sauce
vegetables
BEANS—IN GENERAL (or MIXED)
What they are: legumes
Techniques: Always cook thoroughly.
Timing: Most beans require anywhere from a half-hour to two hours to cook, depending on the type of bean and length of presoaking.
Tips: Soak dried beans overnight (or for 8–10 hours) before cooking. Drain and rinse the beans before cooking in fresh water for about 1–3 hours, depending on the type of bean. While you can add alliums (e.g., garlic, onions) or herbs (e.g., parsley, thyme) during the cooking process, do not add acid (e.g., lemon, tomato, vinegar) during cooking; acids may interfere with the cooking process. If you don’t buy salt-free canned beans, rinse before using. Dried beans will typically yield three times their quantity in cooked beans (i.e., ⅓ cup dried beans = 1 cup cooked beans). Certain compatible seasonings also aid in the digestion of beans, e.g., asafoetida, cumin, fennel, ginger, kombu, savory.
Botanical relatives: lentils, peanuts, peas
Brands: Eden
avocado
basil
bay leaf
bell peppers
butter
carrots
cassoulet, vegetarian
cayenne
celery
cheese, e.g., Jack
chervil
chiles
chili powder
cilantro
cloves
coriander
cumin
dips
epazote
fennel
GARLIC
ginger
grains, whole
greens
KOMBU
lemon, e.g., juice
lime, e.g., juice
marjoram
mayonnaise
mint
oil, olive
onions
oregano
paprika and smoked paprika
PARSLEY
pastas
pesto
quesadillas
*RICE, e.g., brown
rosemary
saffron
sage
salads, e.g., bean, green
salsa, tomato
salt, e.g., sea
*SAVORY
soups
thyme
tomatoes
tortillas, whole wheat
turmeric
vinegar, e.g., rice
“We only cook our beans in clay pots, called olla de barro, because they taste so much better cooked that way. When we first experimented, we soaked the beans overnight, then cooked half in a traditional metal pot and the other half in a clay pot [which transmits heat more gently, allowing flavors to develop more slowly but with greater depth]. You could absolutely taste the difference.”
—SELMA MIRIAM, BLOODROOT (BRIDGEPORT, CT)
BEANS, ADZUKI (aka ADUKI or AZUKI BEANS)
[ah-ZOO-kee]
Flavor: sweet/sour, with earthy notes of chestnuts and/or nuts
Volume: moderate–loud
What they are: small red Japanese legumes
Nutritional profile: 79% carbs / 20% protein / 1% fat
Calories: 295 per 1-cup serving (boiled)
Protein: 17 grams
Techniques: bake, boil, mash, simmer, stew, stir-fry
Timing: Presoak beans for at least an hour or two (or ideally overnight); bring to a boil, and then simmer 30–90 minutes, until soft.
almonds
apples
arame
Asian cuisines
barley
basil
bay leaf
bean cakes
beans, other, e.g., mung, red
bell peppers, e.g., green
carrots
casseroles
celery
chiles, e.g., Anaheim, fresno, jalapeño, poblano; chili pepper flakes, and chili powder
chili, vegetarian
Chinese cuisine
cilantro
cinnamon
cloves
cocoa
coconut and coconut milk
corn, e.g., summer sweet
cumin
DESSERTS, esp. Japanese, e.g., yōkan
dips, e.g., bean
garlic
GINGER
grains, e.g., barley, millet, quinoa
honey
ice cream
JAPANESE CUISINE
kale
kombu
lemon, e.g., juice
lime
macrobiotic cuisine
maple syrup
mirin
miso
mochi
mushrooms, e.g., oyster, shiitake
mustard
noodles, e.g., Asian
nori
oil, e.g., canola, olive, sesame
onions, e.g., green, red
orange, e.g., zest
oregano
pancakes
parsley
pepper, e.g., black, white
pilafs
posole
pumpkin
raisins
red bean paste
RICE, e.g., basmati, brown, sticky, sushi, white short-grain, wild
SALADS, e.g., bean, grain, green
salt, sea
sauces
scallions
SESAME, e.g., oil, seeds
shallots
SOUPS, e.g., vegetable
soy sauce
spinach
spreads
squash, summer, e.g., zucchini
SQUASH, WINTER, e.g., acorn, buttercup, butternut, kabocha
stews, e.g., bean, vegetable
stir-fries
stock, vegetable
sugar
sweets, Japanese
tamari
teas
tempeh, e.g., smoked
Thai cuisine
thyme
tomatillos
tomatoes and tomato puree
turmeric
veggie burgers
vinegar, e.g., apple cider, rice, umeboshi
wakame
Flavor Affinities
adzuki beans + brown rice + garlic + ginger + scallions + sesame oil + tamari
adzuki beans + carrots + ginger + sea salt
adzuki beans + cilantro + coconut milk + lime
adzuki beans + coriander + cumin + ginger
adzuki beans + ginger + sesame oil and seeds + rice
adzuki beans + miso + scallions + shiitake mushrooms
adzuki beans + sesame seeds + sushi rice
adzuki beans + soy sauce or tamari + winter squash
BEANS, ANASAZI
Flavor: slightly sweet, with a firm, somewhat mealy texture
Volume: quiet
What they are: legumes
Calories: 150 per ¼-cup serving (dry)
Protein: 7 grams
Techniques: boil, braise, pressure-cook (20+ minutes), simmer (for 60–90 minutes, until tender)
Ratio: 1:3 (1 cup beans to 3 cups cooking liquid)
Tip: Presoak beans for several hours, or overnight, before cooking.
Botanical relatives (and possible substitutes): pinto beans
avocado
baked beans
beans, other, e.g., black
bell peppers
bread crumbs
carrots
casseroles
cayenne
celery
cheese
chiles, e.g., Anaheim, ancho, chipotle, jalapeno
chili powder
chili, vegetarian
cilantro
cinnamon
cloves
coriander
corn
cumin
dips, e.g., bean
epazote
garlic
kombu
Latin American cuisines
Mexican cuisine
molasses
Native American cuisine
oil, e.g., olive
onions, e.g., green, yellow
oregano
parsley
potatoes
pumpkin
quinoa
refried beans
salsas
soups, e.g. bean, vegetable
sour cream
Southwestern (U.S.) cuisine
stews
stock, vegetable
tomatoes, e.g., fresh, sun-dried
veggie burgers
vinegar, e.g., red wine
Flavor Affinities
anasazi beans + carrots + celery + onions + pumpkin + stews
anasazi beans + garlic + tomatoes