BELL PEPPERS—IN GENERAL, or MIXED
Season: summer–autumn
Flavor: bitter (raw)/sweet (roasted), with peppery notes, and a crunchy, juicy texture
Sweetness: green (more bitter) < yellow < orange < red (sweeter)
Volume: moderate (red/roasted)–loud (green/raw)
What they are: Green peppers are immature red bell peppers (the latter are allowed to ripen on the vine).
Nutritional profile: 86% carbs / 8% protein / 6% fat
Calories: 40 per 1-cup serving (boiled red)
Protein: 1 gram
Techniques: bake, blanch, braise, broil, grill, marinate, puree, raw, roast (over open flame, before placing in a covered bowl to steam), sauté, steam, stew, stir-fry (3–5 minutes), stuff
Tips: Opt for organic bell peppers. Red and yellow bell peppers are also known as sweet peppers and are more nutritious than green bell peppers.
Botanical relatives: chiles, eggplant, gooseberries, potatoes, tomatillos, tomatoes
anise
arame
artichokes
arugula
barley
BASIL
bay leaf
BEANS, e.g., BLACK, fava, red
bok choy
bread
broccoli
broccoli rabe
bruschetta
bulgur
cabbage
capers
carrots
casseroles
cauliflower
cayenne
celery
celery seeds
chard
CHEESE, e.g., cheddar, feta, Fontina, goat, mozzarella, Parmesan, provolone, soft
chervil
chickpeas
chiles, chili flakes, and chili powder
chili, vegetarian
chives
cilantro
coconut milk
coriander
corn
corn bread
coulis
couscous
cucumbers
cumin
curries
dips
eggplant
EGGS, e.g., frittatas, omelets, quiches, scrambled, tortillas
fennel
GARLIC
gazpacho
ginger
grains, whole
gratins
greens, salad
harissa
hash
honey
jícama
leeks
lemon, e.g., juice, zest
lemons, preserved
lentils
lime
mango
marjoram
“meatloaf,” vegetarian
Mediterranean cuisines
Mexican cuisine
millet
mint
miso
mushrooms, e.g., button, portobello, shiitake
noodles, Asian, e.g., pad thai
OIL, e.g., canola, corn, OLIVE, peanut, sesame
olives, e.g., black, green, kalamata
ONIONS, e.g., red, sweet, yellow
oregano
paprika, e.g., smoked, sweet
PARSLEY
PASTAS, e.g., lasagna, linguini, orzo, spaghetti
peaches
pears
pepper, black
pilafs
pineapple
pine nuts
pizzas, e.g., mushroom
polenta
pomegranate molasses
potatoes
purees
quesadillas
quinoa
raisins
ratatouille
relishes
RICE, e.g., brown, wild
risottos
romesco sauce
saffron
sage
SALADS, e.g., bean, green, pasta, potato, tomato, vegetable
salt
sandwiches, e.g., grilled cheese, Italian
sauces
sesame seeds
slaws
snow peas
sofritos
SOUPS, e.g., bean, gazpacho, gumbo, red pepper, tomato, vegetable
South American cuisines
spreads
squash, summer
stews
stir-fries
stock, vegetable
STUFFED PEPPERS
stuffings, e.g., Israeli couscous, quinoa, rice
sweet potatoes
tahini
tempeh
Tex-Mex cuisine
Thai cuisine
thyme
tofu
tomatoes, e.g., green, sun-dried
*TOMATOES, tomato paste, and tomato sauce
Turkish cuisine
vegetables, summer
VINEGAR, e.g., balsamic, red wine, sherry
walnuts
wine, dry red or white
yogurt
zucchini
Flavor Affinities
bell peppers + almonds + bread crumbs + garlic + paprika + sherry vinegar + tomatoes
bell peppers + balsamic vinegar + basil + garlic + olive oil
bell peppers + balsamic vinegar + chili pepper flakes + garlic + olive oil
bell peppers + balsamic vinegar + olive oil + red onions
bell peppers + basil + chiles + garlic
bell peppers + basil + eggplant + garlic
bell peppers + basil + fennel + goat cheese
BELL PEPPERS + basil + garlic + OLIVE OIL + onions + oregano + tomatoes
bell peppers + cheese + eggs + tomatoes
bell peppers + chiles + cilantro + lime + mint + scallions
bell peppers + cucumbers + garlic + tomatoes
bell peppers + dried cranberries + mushrooms + sage + wild rice
bell peppers + eggs + mushrooms + onions
bell peppers + fava beans + garlic + lemon
bell peppers + garlic + ginger + sesame oil + soy sauce
bell peppers + garlic + miso + vegetable stock
BELL PEPPERS + GARLIC + OLIVE OIL + tomatoes + zucchini
BELL PEPPERS + cider vinegar + garlic + honey + olive oil + red onions
bell peppers + lemon juice + mint + pine nuts + rice
bell peppers + olive oil + onions + red wine vinegar + thyme
bell peppers + pomegranate molasses + walnuts
bell peppers + red beans + rice
“Many people say they don’t like the flavor of bell peppers, but I think they actually don’t like raw bell peppers. Their season in California is short [September–October], but red and yellow peppers are wonderful grilled, roasted, or sautéed in curries and soups—and yes, even raw when served with hummus. They’re easy to peel if you oven-roast them, then put them in a covered bowl to steam—the peel will come right off.”
—ANNIE SOMERVILLE, GREENS RESTAURANT (SAN FRANCISCO)
BERRIES—IN GENERAL, or MIXED BERRIES (see also SPECIFIC BERRIES, e.g., BLACKBERRIES, BLUEBERRIES, RASPBERRIES, STRAWBERRIES)
Season: spring–summer
Flavor: sweet/sour
Volume: quiet–moderate
Techniques: poach, raw
almonds
apricots
basil
cereals, breakfast
chamomile
cheese, e.g., cream, ricotta
chocolate, e.g., dark, milk, white
cinnamon
cream and crème fraîche
desserts, e.g., tarts, trifles
elderflower syrup
ginger
granola
honey
lemon
lime
liqueurs, e.g., crème de cassis, crème de menthe, Grand Marnier, Kirsch
maple syrup
mascarpone
meringue
mint
nectarines
orange
peaches
pepper, black
pie fillings
puddings, e.g., summer
salads, fruit
seeds, e.g., poppy
smoothies
sour cream
sugar, e.g., brown
vanilla
vinegar, e.g., balsamic
wine, e.g., sparkling, sweet, e.g., Moscato d’Asti
yogurt
Flavor Affinities
berries + honey + yogurt
BITTERNESS
Taste: bitter
Function: cooling; stimulates appetite; promotes other tastes
Tips: Bitterness relieves thirst. When a bitter component is added to a dish, it creates a sense of lightness. The hotter the food or drink, the lesser the perception of bitterness.
Examples of bitter foods:
arugula
baking powder and baking soda
beans, lima
beer, esp. hoppy (e.g., bitter ales)
bell peppers, green
bitters
broccoli rabe
Brussels sprouts
cabbage, green
caffeine (e.g., coffee, tea)
chard
chicory
chocolate, dark
cocoa
cranberries
eggplant
endive
escarole
fenugreek
frisée
grapefruit
greens, bitter, dark leafy, e.g., beet, dandelion, mustard, turnip
herbs, bitter
horseradish
kale
lettuce, e.g., romaine
melon, bitter
olives
radicchio
rhubarb
tonic water
turmeric
walnuts, e.g., black
watercress
wine, red, esp. tannic
zest, e.g., lemon, orange, etc.
zucchini
BLACKBERRIES (see also BERRIES)
Season: summer
Flavor: sour/sweet, with a juicy texture and lots of crunchy seeds
Volume: moderate
Nutritional profile: 79% carbs / 11% protein / 10% fat
Calories: 65 per 1-cup serving (raw)
Protein: 2 grams
Techniques: cooked, fresh, frozen (e.g., blended into a smoothie)
Botanical relatives: apples, apricots, cherries, peaches, pears, plums, quinces, raspberries, strawberries
almonds
apples
bananas
blueberries
caramel
cinnamon
coulis
CREAM AND ICE CREAM
DESSERTS, e.g., cobblers, crisps, crumbles
endive
figs
ginger
hazelnuts
honey
LEMON
lemon herbs, e.g., lemon balm, lemon verbena
lime
mangoes
maple syrup
mascarpone
melon, e.g., honeydew
milk, e.g., almond
mint
muesli
nectarines
nutmeg
oats
papaya
pecans
peaches
pepper, e.g., black
pies
pumpkin seeds
raspberries
rhubarb
rose geranium
salads, e.g., fruit
sauces
smoothies
sorbets
soups, e.g., fruit
strawberries
sugar, e.g., brown
vanilla
watermelon
wine, e.g., fruity, red
yogurt
Flavor Affinities
blackberries + apples + brown sugar + cinnamon
blackberries + apples + cinnamon + hazelnuts
blackberries + cinnamon + orange
blackberries + lime + mint
blackberries + lime + yogurt
blackberries + papaya + yogurt
BLACK-EYED PEAS [aka COWPEAS]
Flavor: slightly sweet, with earthy and/or savory notes of beans, butter, dirt, nuts, and/or peas, and a firm texture
Volume: quiet–moderate/loud
What they are: legumes
Nutritional profile: 71% carbs / 24% protein / 5% fat
Calories: 200 per 1-cup serving (boiled)
Protein: 14 grams (vs. 9 grams per cup for other peas)
Timing: For maximum digestibility, presoak before cooking. Boil and simmer about 30–45 minutes (if presoaked) to 90 minutes (if dry), until tender.
Tip: Black-eyed peas are more easily digested than other legumes.
Brand: Eden Organic (canned)
AFRICAN CUISINE
agave nectar
allspice
arugula
barbecue sauce
barley
basil
BAY LEAF
beans, e.g., green, kidney
BELL PEPPERS, e.g., green, red, roasted
burritos
cabbage
Cajun cuisine
capers
Caribbean cuisine
carrots
casseroles
celery
chard, Swiss
cheese, e.g., feta
chiles, e.g., chipotle, habenero, jalapeño; chili pepper flakes, chili pepper sauce, chili powder
chili, vegetarian
cilantro
coconut, e.g., butter, milk
coriander
corn
corn bread
Creole cuisine
cumin
dill
dips
GARLIC
ginger
GREENS, BITTER, e.g., COLLARD, mustard, or turnip
gumbo
herbs, e.g., fresh
HOPPIN’ JOHN
“hummus”
Indian cuisine
kombu
lemon, e.g., juice
marjoram
mushrooms, e.g., cremini, shiitake
oil, e.g., olive, safflower, sunflower
olives
ONIONS, e.g., red, yellow
oregano
parsley
pepper, black
potatoes
RICE, e.g., brown, long-grain, sticky
sage
salads, e.g., bean, green, Hoppin’ John, tomato
salt
scallions
shallots
soul food
soups, e.g., collard green
SOUTHERN (U.S.) CUISINE
spinach
stews
stock, vegetable
succotash
tahini
tamari
tamarind
thyme
TOMATOES
vinegar, e.g., apple cider, balsamic
yogurt
Flavor Affinities
black-eyed peas + bell peppers + celery + onions
black-eyed peas + brown rice + onions
black-eyed peas + coconut milk + sticky rice
black-eyed peas + corn + dill
black-eyed peas + feta cheese + tomatoes
black-eyed peas + garlic + greens
black-eyed peas + herbs + lemon + olive oil
black-eyed peas + onions + tomatoes
black-eyed peas + pumpkin + rice
BLUEBERRIES
Season: spring–summer
Flavor: sour/sweet, with a soft, juicy texture
Volume: quiet–moderate
Nutritional profile: 91% carbs (high in sugar) / 5% fat / 4% protein
Calories: 85 per 1-cup serving (raw)
Protein: 1 gram
Techniques: dry, freeze, fresh, simmer (10 minutes)
Tips: Frozen blueberries work as well as fresh in smoothies. Use dried blueberries when you’re worried about bursting berries, e.g., in thicker batters or smaller-sized tins (e.g., for mini-muffins).
Possible substitutes: huckleberries
agave nectar
almonds
(North) American cuisine
apples and apple juice
apricots
BAKED GOODS, e.g., breads, MUFFINS, pies, quick breads, scones, tarts
bananas
blackberries
buttermilk
cereals, breakfast
cheese, e.g., blue, cream, ricotta
CINNAMON
corn
corn cakes
cream and ice cream
crème fraîche
crepes
cucumbers
currants
DESSERTS, e.g., clafoutis, cobblers, crisps, crumbles
drinks, e.g., cocktails
fennel
fruit, tropical
ginger
grains, whole, e.g., spelt
granola
hazelnuts
honey
lavender
LEMON, e.g., juice, zest
lime, e.g., juice, zest
mango
MAPLE SYRUP
MASCARPONE
melon, e.g., cantaloupe
mint
nectarines
nutmeg
nuts
oats and oatmeal
orange, e.g., juice, zest
PANCAKES
PEACHES
pecans
pies
pineapple
raspberries
rhubarb
rice, brown
SALADS, e.g., FRUIT, green
salsas
sauces, fruit
SMOOTHIES
soups, fruit
sour cream
strawberries
SUGAR, e.g., brown
thyme
vanilla
watermelon
yogurt
Flavor Affinities
blueberries + cinnamon + lemon + rice
blueberries + cinnamon + nutmeg + peaches
blueberries + corn + nectarines
blueberries + cream cheese + lemon + nutmeg
blueberries + ginger + orange
blueberries + hazelnuts + rhubarb + ricotta
blueberries + honey + lime + mango
blueberries + lemon + ricotta
blueberries + maple syrup + pecans
BOK CHOY (aka CHINESE CABBAGE or PAK CHOI)
[bahk CHOY]
Season: year-round, esp. summer–autumn
Flavor: bitter/sweet, with spicy notes of cabbage, chard, milk, and/or spinach, and a soft, yet crispy/crunchy and juicy texture
Volume: quiet
What it is: vegetable
Nutritional profile: 57% carbs / 32% protein / 11% fat
Calories: 20 per 1-cup serving (shredded, boiled)
Techniques: blanch, boil, braise, raw, roast (at 400°F for 5 minutes), sauté (over high heat), simmer, steam, STIR-FRY
Tips: Bok choy is a quick-cooking green. Buy small (and tender) heads.
Botanical relatives: cabbage
agave nectar
almonds, e.g., roasted or smoked
Asian cuisines
beans, black, and fermented black bean sauce
bell peppers, red
broccoli
broccoli rabe
cabbage, e.g., napa, purple
cardamom
carrots
cashews
casseroles
cauliflower
celery
chiles, e.g., jalapeños
chili pepper flakes, chili paste, and chili sauce
Chinese cuisine
cilantro
cinnamon
coconut milk
curry powder and curries
five-spice powder
GARLIC
GINGER
greens, e.g., Asian, dandelion
hoisin
leeks
lemon
lemongrass
lime
lotus root
mirin
miso
MUSHROOMS, e.g., Chinese, shiitake
NOODLES, e.g., Asian, soba, udon
OIL, e.g., canola, chili, grapeseed, olive, peanut, SESAME, sunflower
onions, e.g., yellow
peanuts and peanut sauce
ponzu
potatoes
quinoa
rice, e.g., brown, short-grain
salads, when leaves are young
salt, sea
scallions
sesame seeds
shallots
slaws
SOUPS
soybeans, black
SOY SAUCE
sprouts, bean
squash, butternut
STIR-FRIES
stock, e.g., mushroom or vegetable
sugar, brown
tahini
tamari
tempeh
Thai cuisine
TOFU
turmeric
turnips
vinaigrette
vinegar, e.g., brown rice, rice, or umeboshi
water chestnuts
wine, e.g., dry sherry
zucchini
Flavor Affinities
bok choy + Asian noodles + peanut sauce
bok choy + Asian noodles + tofu + stir-fries
bok choy + bell peppers + olive oil + shiitake mushrooms
bok choy + black bean sauce + water chestnuts
bok choy + brown rice vinegar + sesame oil + tamari
bok choy + chiles + garlic + ginger + sesame oil
bok choy + chili flakes + coconut milk + red bell peppers
bok choy + fermented black bean sauce + garlic + ginger
BOK CHOY + GARLIC + GINGER + soy sauce
bok choy + garlic + olive oil
bok choy + garlic + sesame + tofu
bok choy + ginger + peanuts + ponzu
bok choy + ginger + tofu
bok choy + hoisin + shiitake mushrooms
bok choy + lemon + tahini
bok choy + lemongrass + lime
bok choy + mushrooms + tofu
bok choy + scallions + shiitake mushrooms
BORAGE
[BOHR-ij]
Season: spring
Flavor: sweet, with notes of celery, cucumber, herbs, and/or honey; and fuzzy-textured leaves
Volume: quiet–moderate
What it is: herb / leafy green
Nutritional profile: 51% carbs / 28% fat / 21% protein
Calories: 20 per 1-cup serving (raw)
Protein: 2 grams
Techniques: raw, sauté, steam
Tips: Chop finely before adding to dishes. Use bluish-purple borage flowers as an edible garnish for cocktails, salads, or other dishes.
Possible substitutes: celery (for stems), spinach (for leaves)
basil
cheese, e.g., cream, ricotta, ricotta salata
chervil
chickpeas
chives
cocktails, e.g., gin-based, e.g., Pimm’s cup
cream
cucumbers
dill
drinks, e.g., fruit, iced
eggs, e.g., boiled, poached, smoked
European cuisines
fennel
garlic
German cuisine
gin
lemon, e.g., juice
mint
mustard
oil, e.g., olive, vegetable, walnut
parsley
pasta, e.g., ravioli
pepper, e.g., white
potatoes
rice, e.g., Arborio
risottos
salad dressings
salads, e.g., bread, chickpea, fruit, green
sauces, e.g., green, herb
scallions
sorrel
soups, e.g., cold, cucumber, vegetable
sour cream
stocks, vegetable
teas
thyme
tomatoes
vegetables
vinegar, e.g., fruit, rice wine
watercress
wine, white
yogurt
Flavor Affinities
borage + chervil + chives + cream cheese + parsley + sorrel + yogurt + sauces
borage + eggs + potatoes
“I love borage, burnet, and comfrey, three herbs that all taste like cucumber and are wonderful to add to salads when you don’t have cucumbers on hand. Comfrey is also good for broken bones, and [Bloodroot partner] Noel [Furie] once healed herself with comfrey.”
—SELMA MIRIAM, FOUNDER OF BLOODROOT (BRIDGEPORT, CT)
BOYSENBERRIES (see also BLACKBERRIES)
Tip: Use like blackberries, one of the three berries (along with raspberries and loganberries) of which boysenberries are a hybrid.
BRAGG LIQUID AMINOS
Flavor: complex notes of beef stock, soy sauce, and/or red wine
Volume: moderate–loud
What it is: an unfermented, soy-based condiment that offers a gluten-free (though not low-sodium) alternative to soy sauce
Tip: Add to toasted sesame oil for an instant sauce for vegetables.
Possible substitutes: soy sauce, tamari
beans
carrots
casseroles
cauliflower
celery
cilantro
daikon
garlic
ginger
grains, whole
gravies
greens, e.g., collard
honey
juices, e.g., carrot
kale
lemon, e.g., juice
lentils
mushrooms, e.g., shiitake
oil, e.g., olive, sesame
onions
parsley
popcorn
potatoes
raw cuisine
rice, e.g., brown
salad dressings, e.g., Caesar
salads
sauces
scallions
seitan
soups, e.g., gazpacho
spreads
stews
stir-fries
stock, vegetable
tofu
tomatoes
vegetables, e.g., steamed
veggie burgers
Flavor Affinities
Bragg Liquid Aminos + brown rice + carrots + celery + onions + tofu
Bragg Liquid Aminos + garlic + lemon juice + olive oil
BRAZIL NUTS (see NUTS, BRAZIL)
BRAZILIAN CUISINE
beans, black
cardamom
chiles
cilantro
cloves
coconut milk
feijoada
garlic
ginger
greens, e.g., collard
kale
nutmeg
onions
orange
parsley
pepper, black
peppers, Brazilian
pumpkin
rice
saffron
salsa
thyme
Flavor Affinities
black beans + onions + orange
BREAD CRUMBS, WHOLE-GRAIN
Flavor: typically neutral, with a crunchy texture
Volume: quiet
Tips: Make your own healthful bread crumbs by drying or lightly toasting whole-grain or sprouted grain bread (e.g., Ezekiel brand), then pulsing in a food processor until lightly crumbed—or, for larger crumbs and more texture, grate the dried bread on a cheese grater right over the dish. Use to add a crunchy texture to gratins, pastas, salads, soups, etc.
arugula
asparagus
beans, e.g., green
breadings, e.g., for seitan
casseroles
cassoulets
cauliflower
cheese, e.g., goat, Parmesan, pecorino
endive
fennel
garlic
gratins
Italian cuisine
legumes, e.g., lentils
macaroni and cheese
marjoram
mushrooms
nuts, e.g., pistachios
oil, olive
onions
parsley
pastas, e.g., linguini, macaroni, spaghetti
pesto
radicchio
rosemary
salads, e.g., bean, Caesar, green, mushroom
soups, e.g., gazpacho, white bean
stuffings
thyme
tomatoes, e.g., broiled
veggie burgers
watercress
zucchini
Flavor Affinities
bread crumbs + garlic + olive oil + Parmesan cheese
bread crumbs + kale + lemon juice + Parmesan cheese
BREAD CRUMBS, PANKO
Flavor: neutral, with a very crunchy texture
Volume: quiet
What it is: Japanese bread crumbs
Calories: 110 per ½-cup serving
Tip: Makes a crunchy crust for seitan and tofu or a coating for deep-fried foods, e.g., vegetables
asparagus
baked dishes
breadings
cheese, e.g., goat, mozzarella, Parmesan, pecorino
crusts
deep-fried dishes
eggplant
herbs, e.g., basil, parsley
Japanese cuisine
lemon
“meatballs”
mushrooms, e.g., oyster
nuts, e.g., pecans
seitan
squash, e.g., kabocha
stuffings, e.g., for artichokes
tofu
BREAKFAST and BRUNCH
Tips: Eating breakfast jump-starts your metabolism and can prevent overeating later in the day.
When you can’t decide what you’re in the mood for at breakfast, consider these:
almond butter, e.g., on whole-grain bread
apples and apple juice
bagels, whole grain, e.g., with nut butter
bananas
biscuits with “sausage” and gravy
breads, whole-grain, e.g., sliced or toasted, with or without nut butter
burritos, breakfast
cereal, e.g., cold
cereal, e.g., hot, whole grain: amaranth, millet, oats, quinoa, wheat berries; e.g., with berries, cinnamon, cocoa powder, coconut flakes, flax seeds, maple syrup, and/or milk—such as almond, rice or soy)
chilaquiles (i.e., beans + cheese + salsa + tortillas or tortilla chips + optional egg)
crepes, e.g., fruit or savory
egg dishes: frittatas, omelets, scrambled
French toast, e.g., cinnamon-date, vegan (e.g., substitute almond milk, or ground flaxseed and water, for egg), whole-grain bread
frittatas, e.g., broccoli-cheese
fruit, fresh, e.g., apples, bananas, blueberries, strawberries
fruit and cheese
granola, e.g., cranberry-maple
hash, e.g., bell peppers, cheese, eggs, onions, potatoes, scallions, spinach, sweet potatoes, tomatoes, vegetables
huevos (or tofu) rancheros: eggs on tortillas with dairy or vegan cheese, pico de gallo, guacamole, and (cashew) sour cream
melon, e.g., cantaloupe or honeydew
muesli
muffins, fruit and/or whole grain
nut butters, e.g., almond, peanut, on whole-grain bread, or sliced fruits or vegetables
oatmeal, e.g., with dried or fresh fruit, flaxseeds, nuts
pancakes, e.g., apple/walnut, banana/walnut, blueberry, pumpkin, vegan
pies or tarts, e.g., ricotta
porridge, e.g., nut
rice, brown, e.g., with cinnamon
scrambles, egg or tofu
smoothies, e.g., fruit
soufflés
soups, e.g., fruit
tacos, breakfast
toast, whole wheat with nut butter and banana
tofu, scrambled
tostada, breakfast: avocado + beans + corn tortilla + egg + salsa
waffles, whole-grain, e.g., with fruit
wheat germ, e.g., mixed into yogurt
wraps, breakfast
yogurt, e.g., with fruit (e.g., bananas, berries, peaches), granola
BROCCOLI
Season: autumn–winter
Flavor: slightly bitter, with notes of cabbage, cauliflower, and/or grass, and a crunchy texture (when raw)
Volume: moderate
What it is: vegetable–green
Who says it’s healthful: The Center for Science in the Public Interest’s Nutrition Action includes broccoli on its “10 Best Foods” list.
Nutritional profile: 73% carbs / 17% protein / 10% fat
Protein: 4 grams
Techniques: Better served cooked than raw—but cook only until tender, and do not overcook: boil (3–5 minutes), deep-fry (e.g., tempura), pressure-cook (2–3 minutes, puree, roast, sauté, simmer (5–6 minutes), steam, stir-fry (2–3 minutes)
Tip: Make a salad from leftover stems of broccoli florets.
Botanical relatives: Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, kohlrabi, land cress, radishes, rutabagas, turnips, watercress
almonds
avocado
basil, e.g., Italian or Thai
beans, e.g., black, cannellini, green, white
BELL PEPPERS, e.g., red, esp. roasted
bread crumbs
bulgur
butter and brown butter
capers
cashews
casseroles
cauliflower
cayenne
CHEESE, e.g., blue, feta, cheddar, goat, Gorgonzola, Gouda, mozzarella, PARMESAN, pecorino, Romano
chickpeas
CHILES, e.g., green, red; and chili pepper flakes
chives
cilantro
coconut and coconut milk
coriander
cream
crepes
crudités
curries and curry, e.g., paste, powder, spices
dill
eggs, e.g., custards, omelets, quiches
flax seeds
GARLIC
ginger
gomashio
gratins
greens, mesclun
“guacamole”
hazelnuts
“hummus”
leeks
LEMON, e.g., juice, zest
lime
marjoram
mayonnaise
miso, e.g., barley
mushrooms, e.g., oyster, shiitake
mustard, e.g., Dijon, and mustard seeds
noodles, e.g., Asian, rice, soba, udon
nuts, e.g., peanuts, pecans
OIL, e.g., OLIVE, peanut, sesame, walnut
olives, e.g., black
ONIONS, e.g., red, yellow
orange
oregano
parsley, e.g., Italian
PASTA, e.g., fettuccine, linguini, penne, spaghetti
pepper, e.g., black
pestos
pine nuts
pizzas
potatoes, e.g., baked potatoes, red
pumpkin seeds
rice, e.g., brown
rosemary
sage
SALADS, e.g., green, pasta, tomato, vegetable
salsify
salt, esp. sea
sauces, e.g., hollandaise
savory
scallions
seitan
sesame, e.g., oil, seeds
shallots
slaws
soufflés
SOUPS, e.g., broccoli, creamy
soybeans
soy sauce
spinach
sprouts, mung bean
squash, e.g., spaghetti
stews
stir-fries
stock, vegetable
tahini
tamari
tarragon
tempura
thyme
tofu
tomatoes
tomatoes, sun-dried
turmeric
vinaigrette
vinegar, e.g., balsamic, rice, tarragon
walnuts
watercress
wheat berries
wine, dry white
yogurt
Flavor Affinities
broccoli + almonds + citrus (e.g., lemon, orange) (+ garlic)
broccoli + almonds + mushrooms
broccoli + almonds + Romano cheese
broccoli + basil + garlic + olive oil + Parmesan cheese + walnuts
broccoli + bell peppers + capers + olives
broccoli + bell peppers + mozzarella cheese
broccoli + chiles + garlic + ginger + lime + olive oil
BROCCOLI + CHILES (fresh or chili pepper flakes) + GARLIC + olive oil
broccoli + chiles + garlic + orange (juice, zest)
broccoli + feta cheese + mint + red onions
broccoli + flax seeds + lemon
broccoli + garlic + ginger + sesame oil/seeds + tamari
broccoli + garlic + lemon + olive oil + chili pepper flakes
broccoli + garlic + lemon + tahini
broccoli + ginger + orange
broccoli + lemon + parsley
broccoli + lime + noodles + peanuts
broccoli + miso + sesame
broccoli + onions + orange
broccoli + orange + Parmesan cheese + tomatoes
broccoli + pasta + pecorino cheese + white beans
broccoli + red onions + yogurt
broccoli + rice vinegar + sesame oil + sesame seeds + soy sauce/tamari
BROCCOLI, CHINESE (aka CHINESE KALE or GAI LAN)
Flavor: slightly bitter, with a crisp, crunchy texture
Volume: quiet–moderate
Nutritional profile: 60% carbs / 27% fat / 13% protein
Calories: 20 per 1-cup serving (cooked)
Protein: 1 gram
Techniques: blanch, sauté, steam, stir-fry
Tip: Opt for Chinese broccoli when you need a quick-cooking green.
beets
carrots
chives
citrus
five-spice powder
GARLIC
GINGER
grains
leeks
lemon, e.g., juice, zest
mirin
miso
mushrooms, e.g., shiitake
mustard
oil, e.g., chili, grapeseed, olive, peanut, or sesame
olives
pasta
peanuts
raisins
sauces, e.g., black bean, hoisin
scallions
soy sauce
squash, winter
stir-fries
sugar
tofu
tomatoes
vinegar, e.g., balsamic or rice
wine, e.g., rice
BROCCOLI RABE (aka BROCCOLI RAAB or RAPINI)
Flavor: bitter, with pungent notes of mustard, pepper, spices, and/or turnips
Volume: moderate–loud
Nutritional profile: 46% protein / 40% carbs / 14% fat
Calories: 30 per 1-cup serving (cooked)
Protein: 3 grams
Techniques: boil, braise, fry, parboil, roast, sauté, simmer, steam, stir-fry
(Note: not raw)
Botanical relatives: broccoli, cabbage, turnips and turnip greens
almonds
barley
basil
beans, e.g., fava, shell, white
bell peppers, e.g., red or yellow, esp. roasted
bread crumbs
bruschetta
capers
carrots
CHEESE, e.g., feta, Fontina, fresh, mozzarella, Parmesan, pecorino, ricotta, ricotta salata, Romano, sheep’s milk, smoked mozzarella, white
chestnuts
chickpeas
chiles, e.g., jalapeño, and CHILI PEPPER FLAKES
Chinese cuisine
chives
cilantro
citrus
cream
currants
eggplant
eggs
*GARLIC
ginger
grains, e.g., barley
hazelnuts
Italian cuisine
lemon
lemon, Meyer
mushrooms
mustard seeds
noodles, rice
OIL, e.g., OLIVE, peanut
olives
onions, e.g., yellow
oregano
paprika, e.g., smoked
PASTA, esp. whole grain, e.g., fettuccine, orecchiette, penne, spaghettini
peanuts
pepper, black
pesto
pine nuts
pizza
polenta
potatoes
raisins
risotto
salad dressing, e.g., lemon vinaigrette
salads
salt, sea
scallions
shallots
soups, e.g., bean, broccoli rabe
soy sauce
squash, summer
stews
stir-fries
stock, vegetable
tempeh
tofu
tomatoes
turmeric
vinegar, e.g., balsamic, red wine, sherry, white wine
walnuts
wine, dry white
Flavor Affinities
broccoli rabe + beans + pasta
BROCCOLI RABE + BREAD CRUMBS + CHILI FLAKES + GARLIC
broccoli rabe + brown rice + chickpeas + garlic
broccoli rabe + brown rice + cilantro + peanuts + soy sauce
broccoli rabe + cheese (e.g., pecorino, ricotta) + pasta
broccoli rabe + chiles + citrus + feta cheese + pasta
broccoli rabe + chiles + garlic
BROCCOLI RABE + CHILI PEPPER FLAKES + GARLIC + lemon + OLIVE OIL
broccoli rabe + chili pepper flakes + olives + smoked mozzarella + pizza
broccoli rabe + chili flakes + lemon + pasta
broccoli rabe + garlic + lemon + pine nuts + raisins
BROCCOLI RABE + GARLIC + OLIVE OIL + PASTA
broccoli rabe + garlic + pine nuts
BROCCOLINI
Flavor: slightly sweet, with peppery notes of grass, and a tender yet crisp texture
Volume: quiet–moderate
What it is: a hybrid of broccoli and gai-lan (a type of Chinese broccoli)
Calories: 35 per 1-cup serving
Techniques: Cooks quickly: blanch, boil, raw, sauté, steam, stir-fry
almonds
basil
bell peppers, e.g., red
bread crumbs
broccoli and broccoli rabe
cheese, e.g., feta, Parmesan
chiles, e.g., dried, and chili paste, chili pepper flakes, and chili sauce
cilantro
eggs, e.g., frittatas
garlic
ginger
lemon, e.g., juice, zest
mushrooms, e.g., porcini
mustard, e.g., Dijon
oil, e.g., olive, porcini, sesame, vegetable
olives
onions, e.g., red
orange, e.g., juice, zest
parsley
pastas, e.g., fettuccine
peanuts and peanut sauce
pepper, e.g., black
potatoes
salads
salt, sea
sesame, e.g., oil, seeds
shallots
soups
soy sauce
stock, e.g., vegetable
tofu
tomatoes
vinegar, e.g., balsamic, cider
Flavor Affinities
broccolini + balsamic vinegar + Dijon mustard + olive oil
broccolini + chiles + cilantro + garlic + ginger
broccolini + egg + mushrooms + Parmesan cheese + pasta
broccolini + garlic + olive oil + Parmesan cheese + pasta
broccolini + ginger + orange
broccolini + orange + sesame oil + soy sauce
BROWN RICE (see RICE, BROWN)
BROWN RICE SYRUP (aka RICE MALT SYRUP)
Flavor: sweet, with notes of butterscotch, caramel, malt, and/or rice, and a thick, liquid texture
Volume: quiet
Nutritional profile: 97% carbs / 3% protein
Calories: 75 per tablespoon serving
Tip: Half as sweet as regular sugar, it can substitute for honey (e.g., on toast) or maple syrup (e.g., on waffles).
Possible substitute: barley malt syrup
baked goods, e.g., cakes, cookies, muffins
coffee
cookies, esp. crisp
ice cream
marinades
pancakes
popcorn, e.g., “caramel corn”
salad dressings
waffles
BRUNCH (see BREAKFAST and BRUNCH)
BRUSSELS SPROUTS
Season: autumn–winter
Flavor: bitter/sweet, with pungent notes of broccoli, cabbage, and/or nuts, and a crisp texture
What they are: green vegetable
Nutritional profile: 71% carbs / 17% protein / 12% fat
Calories: 30 per ½-cup serving (boiled)
Protein: 2 grams
Tips: Look for smaller Brussels sprouts. Better served lightly cooked than raw. Cook only until tender. Do not boil them, as they will lose nutritional value—and overcooking heightens their sulphur notes, ruining the flavor.
Techniques: blanch, boil, braise, fry, grill, mandoline, pressure-cook (2–3 minutes), puree, roast (20–30 minutes at 350°F), sauté, shred, simmer, steam (7–10 minutes), stir-fry, tempura-fry
Botanical relatives: broccoli, cabbage, cauliflower, collard greens, horseradish, kale, kohlrabi, land cress, radishes, rutabagas, turnips, watercress
almonds
apples (dried and fresh), apple cider, and apple juice
artichokes, Jerusalem
basil
bay leaf
bell peppers, e.g., red
bread crumbs
butter and brown butter
capers
caraway seeds
carrots
cashews
cauliflower
celery
celery root
CHEESE, e.g., blue, cheddar, feta, goat, Gorgonzola, Gouda, Gruyère, Parmesan, pecorino, provolone, ricotta, Roquefort, Swiss
CHESTNUTS (traditional)
chili pepper flakes
chives
coconut milk
coriander
cranberries, dried
cream and crème fraîche
crudités
cumin
curry powder
dill
eggs, e.g., fried, hard-boiled, omelets, poached
endive, e.g., Belgian
fennel
fennel seeds
GARLIC
ghee
ginger
grains, whole, e.g., buckwheat
grapefruit
grapes
hazelnuts
juniper berries
kale
kasha
LEMON, e.g., juice, zest
lentils, e.g., French
lime
maple syrup
marjoram
mint
mirin
miso
mushrooms, e.g., shiitake
MUSTARD, e.g., Dijon, mustard powder, and mustard seeds
nutmeg
OIL, e.g., canola, hazelnut, mustard, nut, OLIVE, peanut, pumpkin seed, sesame, walnut
onions, e.g., green, red
orange, e.g., juice
oregano
paprika, e.g., smoked
parsley
parnips
pasta, e.g., whole grain
pears
pecans
pepper, e.g., black, white
pine nuts
pistachios
potatoes
raisins
rice, e.g., basmati
rosemary
rutabagas
salads
salt, e.g., kosher, sea, smoked
scallions
sesame seeds
shallots
slaws
soups, e.g., chestnut, vegetable
sour cream
soy sauce
sprouts, e.g., bean, mung bean
squash, e.g., winter
stir-fries
stock, vegetable
sugar
sunflower seeds
tamari
thyme
tofu, e.g., smoked
turnips
vegetables, root
vermouth
vinaigrette
VINEGAR, e.g., apple, balsamic, rice wine, sherry, tarragon, white wine
WALNUTS
water chestnuts
wine, e.g., dry white, rice
yogurt
Flavor Affinities
Brussels sprouts + almonds + orange juice
Brussels sprouts + apples + goat cheese + hazelnuts
Brussels sprouts + black pepper + pecorino
Brussels sprouts + blue cheese + walnuts
Brussels sprouts + bread crumbs + hard-boiled eggs + lemon + parsley
Brussels sprouts + buckwheat + mushrooms
Brussels sprouts + caraway seeds + mustard
Brussels sprouts + caraway seeds + orange
Brussels sprouts + caraway + sour cream
Brussels sprouts + cauliflower + garlic + olive oil + rosemary
Brussels sprouts + chestnuts + maple syrup
Brussls sprouts + chili pepper flakes + garlic + shallots
Brussels sprouts + cream + nutmeg + Parmesan cheese
Brussels sprouts + dried cranberries + walnuts
Brussels sprouts + garlic + lemon + olive oil
Brussels sprouts + garlic + pine nuts + shallots
Brussels sprouts + garlic + vinegar + walnuts
Brussels sprouts + ginger + thyme
Brussels sprouts + hazelnuts + maple syrup
Brussels sprouts + juniper berries + orange juice
BRUSSELS SPROUTS + LEMON + MUSTARD + parsley + walnut oil
Brussels sprouts + miso + mustard
Brussels sprouts + mushrooms + pine nuts
Brussels sprouts + orange + sesame oil
“The way Jean-Georges Vongerichten thinks about flavors is exceptional. I made his recipe for Brussels sprouts [with toasted pecans and avocado] that appeared in Food and Wine, and it was amazingly good.”
—SELMA MIRIAM, BLOODROOT (BRIDGEPORT, CT)
“In mainstream restaurants, you’ll inevitably see Brussels sprouts served with bacon. We serve them with smoked tofu, whose smokiness serves as the ‘bacon,’ accented by the sweetness of orange juice and a hint of agave plus the umami of miso.”
—ERIC TUCKER, MILLENNIUM (SAN FRANCISCO)