BUCKWHEAT (aka BUCKWHEAT GROATS; see also KASHA and NOODLES, SOBA)
Flavor: slightly sweet, with earthy notes of nuts
Volume: quiet–moderate
What it is: considered a whole grain, though it’s not a grain but the seed of a non-grass crop
Gluten-free: yes
Nutritional profile: 82% carbs / 12% protein / 6% fat
Calories: 155 per 1-cup serving (cooked)
Protein: 6 grams
Techniques: bake, boil, pan-roast, roast, simmer (about 10–20 minutes, until tender), stir-fry, toast
Ratio: 1:2–3 (1 part buckwheat to 2–3 parts cooking liquid)
Tips: Toast until crunchy (to bring out flavor). Sprinkle on salads or vegetable dishes. Roasted buckwheat groats are sold as kasha (see also KASHA).
Botanical relatives: rhubarb, sorrel (not wheat)
almonds and almond butter
apples, e.g., cider, fruit, juice
arame
asparagus
bananas
basil
bay leaf
beans, e.g., black
bell peppers, e.g., red
berries, e.g., blueberries
Brazil nuts
butter
cabbage
cardamom
carrots
cashews
casseroles
celery
cereals, hot breakfast
chard, Swiss
cheese, e.g., feta, Fontina, goat, Gruyère, Parmesan
chickpeas
chives
cinnamon
corn
crepes
Eastern European cuisine
eggs or egg whites, e.g., fried, poached, roasted
flax seeds
(Northern) French cuisine
fruit, dried
garlic
ginger
grains, other milder, e.g., cracked wheat, millet, rice
herbs
honey
ice cream
KASHA
kohlrabi
leeks
lemon, e.g., juice, zest
maple syrup
“meat loaf,” made with grains, nuts, and/or vegetables
MUSHROOMS, e.g., wild
noodles, e.g., soba
oil, olive
ONIONS, e.g., caramelized
PANCAKES
parsley
PASTAS, e.g., FARFALLE
pears
pepper, black
pilafs
pine nuts
“polentas”
porridges
potatoes
quinces
Russian cuisine
sage
salads
salt, sea
scallions
sesame, e.g., oil, sauce, seeds
soups, e.g., black bean, potato
sour cream
soy sauce
spinach
squash
stock, e.g., mushroom, vegetable
stuffed vegetables, e.g., cabbage, mushrooms, winter squash
stuffings
thyme
tofu
tomatoes
vanilla
vegetables, e.g., root
veggie burgers
walnuts
yogurt
Flavor Affinities
buckwheat + apples + maple syrup
buckwheat + bananas + walnuts
buckwheat + basil + mushrooms + tomatoes
buckwheat + blueberries + cinnamon + ginger + vanilla
buckwheat + carrots + mushrooms
buckwheat + eggs (e.g., fried, poached) + garlic + thyme
buckwheat + feta cheese + parsley
buckwheat + garlic + mushrooms + onions
buckwheat + garlic + parsley + soy sauce
buckwheat + lemon + olive oil + parsley + scallions
buckwheat + mushrooms + scallions + sesame oil
buckwheat + potatoes + thyme
BULGUR, WHOLE WHEAT (see also WHEAT, CRACKED and WHEAT BERRIES)
[BUHL-guhr]
Flavor: notes of nuts, with a fluffy (i.e., fine) or chewy (i.e., medium to coarse) texture
Volume: quiet–moderate
What it is: pre-cooked (e.g., steamed), dried, cracked/ground, whole-grain wheat berries
Gluten-free: no
Nutritional profile: 85% carbs / 13% protein / 2% fat
Calories: 150 per 1-cup serving (cooked)
Protein: 6 grams
Techniques: boil (10–20 minutes), simmer (15–20 minutes), steam
Timing: Cook about 15–20 minutes, covered.
Ratio: 1 : 1½ (finer)–2½ (coarser) (1 cup bulgur to 1½–2½ cups cooking liquid)
Tips: Different grinds are better for different uses—fine grinds make better tabboulehs, while coarse grinds make better pilafs. Enhance its nutty flavor by sautéing before steaming. Seasoned, it can substitute for ground meat in vegetarian chili, tacos, etc.
almonds
apples and apple juice
apricots, e.g., dried
arugula
beans, e.g., cannellini, fava bell peppers, e.g., green
broccoli
butter
buttermilk
cabbage, e.g., red
carrots
casseroles
cauliflower
cereals, hot breakfast
celery
chard
cheese, e.g., feta, goat
CHICKPEAS
chiles, e.g., ancho, and chili powder
chili, vegetarian
cilantro
cinnamon
citrus, e.g., zest
corn
cranberries, dried
cucumbers
cumin
currants
dill
eggplant
falafel
figs
fruit, dried
garlic
grape leaves
grapes
greens, e.g., collard
herbs, fresh
honey
kibbeh, vegetarian (use fine grain)
leeks
LEMON, e.g., juice, zest
lentils, e.g., green, red
lettuce, e.g., Bibb, romaine
lime
“meatballs” and “meat sauce”
Mediterrean cuisines
Middle Eastern cuisines
MINT
mushrooms, e.g., cremini
mustard
nuts
oil, e.g., olive, sesame, walnut
olives
ONIONS, e.g., green, red, sweet, white
orange
PARSLEY
peas
pepper, black or white
PILAFS (use large grain)
pine nuts
pistachios
plums
pomegranates
puddings
pumpkin
radishes
raisins
rice
“risottos”
SALADS, e.g., grain, tomato, vegetable
salsa, e.g., tomato
salt, e.g., sea
sauces
scallions
seeds, e.g., sesame, sunflower
sesame, e.g., oil, seeds
shallots
soups
spinach
squash, e.g., spaghetti, summer, winter, yellow
stews
stock, vegetable
stuffed vegetables, e.g., bell peppers, cabbage, grape leaves, tomatoes
stuffings
TABBOULEH (use fine grain)
tamari
tangerines
tarragon
thyme
tofu
tomatoes, sun-dried
vinegar, e.g., balsamic
walnuts
yogurt
za’atar
zucchini
Flavor Affinities
bulgur + almonds + amaranth
bulgur + almonds + apples + cinnamon (+ honey) (+ raisins)
bulgur + arugula + white beans
bulgur + basil + tomatoes + pilaf
bulgur + basil + tomatoes + walnuts + tabbouleh
bulgur + bell peppers + chickpeas + cumin
bulgur + bell peppers + chili powder + cumin + lemon juice + mustard + olive oil + onions + tomatoes
bulgur + chickpeas + lemon + mint + olive oil + parsley + tomatoes
bulgur + cilantro + lime
bulgur + cinnamon + lemon + pine nuts
bulgur + coriander + onions + parsley
BULGUR + cucumbers + ONIONS + PARSLEY + TOMATOES
bulgur + cucumbers + tomatoes
bulgur + dill + feta cheese + garlic + spinach
bulgur + dried currants + lemon juice + mint + onions + parsley
bulgur + dried fruit (e.g. apricots, currants, raisins) + nuts (e.g., pistachios, walnuts)
bulgur + eggplant + yogurt
bulgur + garlic + leeks + mushrooms + Swiss chard
bulgur + garlic + lemon + mint + parsley
bulgur + goat cheese + parsley + tomatoes
bulgur + lentils + walnuts
bulgur + mint + parsley + tomatoes
bulgur + mint + shallots + tomatoes
bulgur + mushrooms + spinach + pilafs
bulgur + orange + pistachios
BURDOCK (aka BURDOCK ROOT or GOBO ROOT)
Flavor: sweet; with rich, earthy notes of artichokes, nuts, and/or potatoes, and a tender yet crunchy (when raw) or chewy (when cooked) texture
Volume: moderate
What it is: Japanese root vegetable
Nutritional profile: 92% carbs / 7% protein / 1% fat
Calories: 110 per 1-cup serving (boiled)
Protein: 3 grams
Techniques: sauté, shred, simmer, stir-fry
Tips: Do not use raw. Doesn’t need to be peeled, but scrub well.
Botanical relatives: artichokes
apples, e.g., cider, juice
arame
artichokes, Jerusalem
barley
brown rice syrup
cabbage, e.g., savoy
CARROTS
celery
celery leaves
chiles, e.g., jalapeño, Thai; and chili pepper flakes
dashi
dates
fennel seeds
garlic
GINGER
grains, e.g., millet
greens, e.g., dandelion
hiziki
JAPANESE CUISINE
kale
kinpira
leeks
lemon, e.g., juice, zest
lime
lotus root
macrobiotic cuisine
marinades
mirin
miso
mushrooms, e.g., shiitake
mustard
noodles, Asian, e.g., shirataki
nuts
oil, e.g., canola, corn, safflower, sesame, sunflower, vegetable
ONIONS, e.g., yellow
parsnips
potatoes
rice, e.g., basmati, brown, wild
sake
salads
salsify
scallions
SESAME, e.g., OIL, SEEDS
soups
SOY SAUCE
spinach
squash, winter
stews
stir-fries
stock, e.g., mushroom, vegetable
sugar
tahini
tamari
tarragon
tempura and kinpira
teriyaki sauce
tofu
tomatoes
vinegar, e.g., umeboshi
walnuts
watercress
Flavor Affinities
burdock + apple juice + carrots + ginger + sesame + soy sauce
burdock + carrots + lotus root + sesame
BURDOCK + CARROTS + SESAME+ SESAME OIL/SEEDS + SOY SAUCE
burdock + chili pepper + mirin + sake + soy sauce
burdock + garlic + ginger
burdock + ginger + sesame
burdock + ginger + soy sauce
burdock + onions + shiitake mushrooms
burdock + potatoes + tarragon
burdock + rice + scallions + sesame oil + sesame seeds + soy sauce
“A mix of burdock root and carrots, cut into matchsticks, and seasoned with toasted sesame oil and tamari, is incredibly simple and incredibly delicious.”
—MARK SHADLE, G-ZEN (BRANFORD, CT)
BURMESE CUISINE
beans, e.g., long
chiles, e.g., dried, red; and chili paste
cilantro
coconut
curries
flour, chickpea
garlic
ginger
greens, e.g., Asian
lemongrass
lime
noodles, Asian, e.g., rice noodles
oil, e.g., peanut
peanuts
rice
scallions
shallots
soy sauce
sprouts, bean
sweet potatoes
tofu
turmeric
Flavor Affinities
greens + garlic + lime + peanuts + shallots
BUTTER, CLARIFIED (see also GHEE)
Tip: Can be used for higher-temperature cooking, as solids have been removed.
BUTTER
Vegan substitute: Earth Balance natural buttery spread (0 g trans fat, non-GMO)
BUTTER, PEANUT (see PEANUTS and PEANUT BUTTER)
BUTTERMILK, LOW-FAT
Flavor: sour, with a thick, creamy texture
Volume: moderate–loud
Nutritional profile: 46% carbs / 35% protein / 19% fat
Calories: 100 per 1-cup serving
Protein: 8 grams
avocados
bananas
baked goods, e.g., biscuits, corn breads, muffins, scones, shortcakes
barley, e.g., pearl
basil
beets
berries, e.g., blackberries, blueberries, raspberries, strawberries
biscuits
broccoli
bulgur
cayenne
cherries
chickpeas
chives
chocolate
cilantro
cinnamon
citrus
corn
corn bread
cucumbers
cumin
dates
dill
garlic, e.g., roasted
ginger
HERBS, fresh, e.g., basil, chives, cilantro, dill, parsley
honey
horseradish
lemon, e.g., juice
lime, e.g., juice
maple syrup
mayonnaise
mint
molasses
mustard, e.g., Dijon, powder, seeds
nectarines
nutmeg
oatmeal and oats
onions
orange
pancakes and waffles
parsley
peaches
pepper, black
plums
potatoes
raisins
raitas
rhubarb
SALAD DRESSINGS, esp. creamy, herb, ranch
sauces, e.g., pasta
scallions
slaws
smoothies
sorbets
soups, e.g., buttermilk, butternut squash, cucumber, grain
squash, butternut
sugar, e.g., brown
vanilla
vegetables, green
vinegar, e.g., cider, sherry, white
wine
walnuts
wheat berries
Worcestershire sauce, vegetarian
yogurt
CABBAGE, IN GENERAL, or MIXED CABBAGES
Season: autumn–winter
Flavor: bitter/sweet, with pungent and/or peppery notes, and a crunchy texture
Volume: quiet–moderate
Nutritional profile: 85% carbs / 12% protein / 3% fat
Calories: 25 per 1-cup serving (raw, chopped)
Protein: 1 gram
Techniques: bake, boil, braise, grate, pickle, pressure-cook (3–4 minutes), raw, sauté, shred, simmer, steam (6–8 minutes), stir-fry (2–4 minutes), stuff, tempura-fry (Better cooked than raw, but overcooking brings out its pungent, sulphuric notes.)
Tip: Red cabbage’s firmer texture makes it a bit slower to cook than green cabbage.
Botanical relatives: broccoli, Brussels sprouts, cauliflower, collard greens, horseradish, kale, kohlrabi, land cress, radishes, rutabagas, turnips, watercress
APPLES, APPLE JUICE, and APPLE CIDER
bell peppers
butter and brown butter
CARAWAY SEEDS
CARROTS
celery
cheese, e.g., blue, cheddar, feta, Parmesan
cilantro
cole slaw
cream
dill
garlic
ginger
horseradish
juniper berries
leeks
lemon, e.g., juice, zest
lime, e.g., juice
mushrooms
mustard, e.g., Dijon, dry, prepared; mustard seeds
nutmeg
OIL, e.g., flax seed, hemp, mustard, nut, OLIVE, safflower, sesame, vegetable, walnut
onions, e.g., green, red, white
parsley
pepper, e.g., black, white
POTATOES
rice
salads
salt, e.g., kosher, sea, smoked
seeds, e.g., hemp, poppy, sesame, sunflower
sesame, e.g., oil, seeds
SLAWS
soups
soy sauce
stuffed cabbage
turnips
VINEGAR, e.g., apple cider, champagne, rice wine, sherry, wine
Flavor Affinities
cabbage + arame + sesame seeds + sesame oil
cabbage + brown rice + pine nuts + tomatoes
cabbage + caraway seeds + garlic + sea salt
cabbage + caraway seeds + lemon + safflower oil
cabbage + carrots + cider vinegar + mayonnaise + mustard
cabbage + carrots + ginger + mint + rice wine vinegar + sesame oil
cabbage + cream + nutmeg
cabbage + ginger + lime
cabbage + ginger + soy sauce
cabbage + mirin + sesame oil + umeboshi paste
cabbage + potatoes + turnips
CABBAGE, CHINESE (aka NAPA CABBAGE; see also BOK CHOY)
Flavor: sweet, with notes of cabbage and celery, and a crisp/crunchy yet tender and juicy texture
Volume: quiet (combines well with louder greens)
Nutritional profile: 57% carbs / 32% protein / 11% fat
Calories: 20 per 1-cup serving (shredded, cooked)
Protein: 3 grams
Techniques: bake, blanch, boil, braise, grill, marinate, pickle, raw, sauté, shred, simmer, steam, stir-fry (4–5 minutes), stuff
Tips: Napa cabbage is one of the most popular types of Chinese cabbage. Do not overcook, or its flavor will be lost.
almonds
arame
arugula
Asian cuisines
bamboo shoots
basil and Thai basil
beans, black, and black bean sauce
beans, green
beets
bell peppers
brown rice syrup
cabbage, other, e.g., green, savoy
CARROTS
cayenne
chicory
chiles, e.g., dried red, jalapeño; chili pepper flakes, chili pepper paste, and chili powder
Chinese cuisine
cilantro
cloves
cornstarch
cucumbers
cumin
dill
fennel seeds
garlic
GINGER
greens, louder
hiziki
honey
kimchi
lemon
lettuce, e.g., mizuna
lime
lotus root
mint
mirin
miso
MUSHROOMS, e.g., black, shiitake, wild
mustard seeds
noodles, Asian, e.g., mung bean, udon
oil, e.g., chili, coconut, olive, peanut, safflower, sesame, vegetable
onions, e.g., green
parsley
peanuts and peanut butter
pears
peas
pepper, black
pickles
pine nuts
radicchio
radishes
raisins
rice, e.g., brown
SALADS, e.g., Asian, cabbage
salt, e.g., sea
scallions
seeds, e.g., sesame, sunflower
seitan
sesame, e.g., oil, sauce, seeds
slaws, e.g., Asian
snow peas
soups, e.g., Asian, cabbage, vegetable
soy sauce
spring rolls
stews
stir-fries
stock, e.g., vegetable
stuffed cabbage
sugar
sugar snap peas
tamari
tofu
turmeric
vegetables, Asian
vinegar, e.g., apple cider, balsamic, black, brown rice, rice wine
walnuts
watercress
wine, rice
Flavor Affinities
Chinese cabbage + Asian noodles + cilantro + sesame oil + sesame sauce + soy sauce
Chinese cabbage + bell peppers + carrots + peanut dressing
Chinese cabbage + chili oil + sesame seeds
Chinese cabbage + chili pepper flakes + garlic + ginger
Chinese cabbage + cilantro + lemon + mint
Chinese cabbage + cilantro + peanuts
Chinese cabbage + garlic + ginger + sesame oil
Chinese cabbage + ginger + lemon
Chinese cabbage + ginger + peanuts
Chinese cabbage + ginger + sesame + soy sauce
Chinese cabbage + ginger + tofu
Chinese cabbage + lemon juice + sesame oil + soy sauce
Chinese cabbage + peanut butter + rice wine vinegar + soy sauce
Chinese cabbage + rice + shiitake mushrooms + tofu
CABBAGE, GREEN
Flavor: slightly sweet (and more so when cooked), with notes of pepper, and a soft, rubbery texture (when raw)
Volume: quiet
Techniques: blanch (to quiet flavor), boil, braise, raw (e.g., slaw), roast, shred, simmer, steam, stir-fry
apples and apple cider/juice
bay leaf
beans, e.g., green
bell peppers, e.g., red
bread, e.g., rye
bread crumbs, whole grain
butter
cabbage rolls
caraway seeds
cardamom
carrots
celery
celery root
celery salt / seeds
cheese, e.g., Gruyère, Swiss
cilantro
coriander
cream
croutons, e.g., pumpernickel, rye
cumin
curries, curry powder, and curry spices
dill
fennel
garlic
ginger
Hungarian cuisine
juniper berries
leeks
lentils, brown
lime
milk
mustard, e.g., Dijon
oil, olive
onions, e.g., yellow
parsley
pepper, e.g., black
potatoes
relishes
rice, e.g., brown or white
risottos
rosemary
salads, e.g., cabbage
salt, e.g., sea
slaws
soups, e.g., borscht, cabbage
sour cream
stock, e.g., vegetable
stuffed cabbage
tamari
thyme
tomatoes and tomato paste
vinegar, e.g., apple cider, red wine, white wine
walnuts
Flavor Affinities
green cabbage + apples + caraway seeds