LYCHEES
Season: summer
Flavor: sweet; aromatic, with notes of cherries and/or grapes, and a juicy, jelly-like texture
Volume: quiet–moderate
Nutritional profile: 90% carbs / 6% fats / 4% protein
Calories: 125 per 1-cup serving (raw)
Protein: 2 grams
Technique: raw
Tip: Do not eat the seeds, which are toxic.
almonds
bell peppers
BERRIES, e.g., blackberries, blueberries, raspberries, strawberries
cheese, cream
cherries
chiles, e.g., jalapeño, serrano
Chinese cuisine
chocolate, white
cilantro
coconut and coconut milk
cream
desserts, e.g., fruit tarts
drinks, e.g., cocktails
garlic
gin
ginger
grapefruit
honey
ice cream
jícama
kiwi
lemon, e.g., juice
lemongrass
LIME, e.g., juice
mango
melon, e.g., honeydew
mint
nectarines
nuts
onions, e.g., green or red
oranges, e.g., mandarins, tangerines
passion fruit
peaches
pears, e.g., Asian
pineapple
plums
puddings, e.g., bread, rice
rice
rose water
rum
sake
salads, fruit
salsas, fruit
sugar, e.g., brown, palm
vanilla
vodka
wine, e.g., plum, sparkling
yogurt
Flavor Affinities
lychees + coconut milk + rice
lychees + ginger + kiwi
lychees + ginger + lime
lychees + honey + lime
MACA, MACA POWDER, or MACA ROOT
Flavor: notes of butterscotch, malt, and/or nuts
Volume: quiet–moderate
Tip: Use it to enhance the creaminess of smoothies.
baked goods, e.g., breads, cookies, muffins
bananas
berries, e.g., goji, raspberries, strawberries
candy, e.g., chocolate truffles
cereals, hot breakfast, e.g., oatmeal
chocolate and cacao nibs
cinnamon
coconut and coconut water
coffee, espresso
dates
desserts, e.g., puddings
drinks, e.g., coffee-based
fruit, esp. tropical, e.g., mango, pineapple
maple syrup
milk, e.g., almond, coconut, hemp, rice
nuts, nut butters, and nut milks, e.g., almonds, macadamias
orange, e.g., juice
pancakes and waffles
smoothies
vanilla
Flavor Affinities
maca + almond butter + cacao
maca + almond butter + coconut milk + dates + vanilla
MACARONI AND CHEESE
Tip: Many of the best vegan versions of mac-n-cheese incorporate whole-grain macaroni and some combination of chili pepper flakes + cornstarch + Dijon mustard + garlic + milk (e.g., soy) + nutritional yeast + oil (e.g., canola, soy) + paprika + parsley + salt (e.g., sea) + tamari + tofu
MACE
Flavor: bitter/sweet; aromatic; with pungent notes of cloves, nutmeg, and/or pine
Volume: moderate–loud (and quieter than nutmeg, though similar in flavor)
What it is: spice
Botanical relative: nutmeg
apples
baked goods, e.g., cakes, cookies, muffins, pies
carrots
cheese and cheese dishes, esp. creamy
cherries
chocolate
chocolate, hot
chutneys
cream and milk
custards
doughnuts
drinks, e.g., eggnog, hot chocolate
fruits, e.g., dried, fresh
hot dogs, vegetarian
ice cream
lemon
maple syrup
nutmeg
nuts
oats
orange
puddings
pumpkin
purees, vegetable
raisins
rhubarb
salads, fruit
sauces, e.g., béchamel, cream, onion
soups, e.g., clear, cream
stuffings
sugar
sweet potatoes
vanilla
vegetables
walnuts
wine, e.g., mulled wine
MÂCHE (see LETTUCE, LAMB’S)
MAMEY (aka MAMEY APPLE or MAMEY SAPOTE)
[MAH-may / MAH-may sah-POH-tay]
Flavor: sweet, with notes of almonds, amaretto, apricot, banana, caramel, honey, maraschino cherry, melon, nutmeg, pear, persimmon, pumpkin, sweet potato, and/or vanilla, and a soft, creamy, melting texture
Volume: moderate
What it is: fruit
Nutritional profile: 89% carbs / 8% fats / 3% protein
Calories: 215 per mamey half serving
Protein: 2 grams
Techniques: raw, stew
Tips: Store at room temperature until fruit softens. Serve chilled for optimal flavor.
Possible substitute: mangoes
baked goods, e.g., breads, cakes, muffins, pies, tarts
beverages
buttermilk
Central American cuisines
citrus, e.g., kumquats, oranges
cloves
coulis
cream, e.g., whipped
Cuban cuisine
desserts, e.g., custards, mousses, puddings
ginger
greens, salad
honey
ice creams and sorbets
Mexican cuisine
milk and milkshakes
nutmeg
sake, e.g., dry
salads, e.g., fruit
smoothies
sugar, e.g., brown
vanilla
West Indies cuisine
MANDARINS (see ORANGES, MANDARIN)
MANGOES
Season: spring–summer
Flavor: sweet/slightly sour, with notes of honey, peaches, and/or pineapple, and an extremely juicy texture
Volume: moderate–loud
Who says they’re healthful: The Center for Science in the Public Interest’s Nutrition Action includes mangoes on its “10 Best Foods” list.
Nutritional profile: 94% carbs / 3% protein / 3% fats
Calories: 110 per 1-cup serving (raw, sliced)
Protein: 1 gram
Techniques: grill, raw, roast
Botanical relatives: cashews, pistachios
almonds and almond milk
arugula
avocados
bananas
basil, Thai
BEANS, e.g., BLACK, cannellini
bell peppers, e.g., red, yellow
berries, e.g., blackberries, blueberries, raspberries, strawberries
beverages, e.g., juices, lassis, punch
cardamom
cashews
cayenne
chayote
chickpeas
CHILES, e.g., green, habanero, jalapeño, red, serrano, Thai
chocolate, white
chutneys
CILANTRO
cinnamon
cloves
COCONUT and coconut milk
coriander
corn
coulis
cream, crème fraîche, and ice cream
crepes
cucumbers
cumin
curry
desserts, e.g., cheesecake
endive
fennel
fenugreek
garlic
GINGER
ginkgo nuts
honey
Indian cuisine
jícama
Kaffir lime leaf
kiwi
lassis
lavender
lemon, e.g., juice
lettuce
*LIME, e.g., juice
lime, Kaffir
liqueurs, e.g., Kirsch
melon, e.g., cantaloupe
Mexican cuisine
milk, coconut
MINT
nectarines
noodles, Asian, e.g., soba
nuts
oil, e.g., canola, olive, peanut
ONIONS, e.g., green, RED, sweet
oranges and mandarin oranges, e.g., juice, zest
oregano
PAPAYAS
paprika, smoked
parsley
passion fruit
peaches
peanuts
pears
plantains
puddings
quinoa
rhubarb
rice, e.g., sticky
rum
salads, e.g., Asian noodle, fruit, green, pasta, rice
SALSAS
salt
sauces
scallions
seaweed
sesame, e.g., oil, seeds
shallots
smoothies
snow peas
SORBETS
soups, e.g., fruit
spinach
star anise
stir-fries
sugar, e.g., brown, palm
sweet potatoes
tamarind
tapioca
tarts
tempeh
tofu
tomatillos
tomatoes
tortillas, e.g., whole-grain
tropical fruits
vanilla
vinegar, e.g., champagne, red wine, rice wine
wine, e.g., sparkling, sweet, and/or white (e.g., Sauternes)
yogurt
yuzu
Flavor Affinities
MANGO + avocado + CHILES + CILANTRO + LIME + ONIONS + vinegar
mango + bananas + honey + lime juice + orange juice
mango + beans + cilantro + lime + onions
mango + bell peppers + cilantro + lime
mango + blackberries + lime
mango + brown sugar + cinnamon + orange
mango + cardamom + honey + yogurt
mango + cashew + mint
MANGO + CHILES + CILANTRO + LIME + RED ONIONS
mango + chiles + cumin + garlic + lime + orange
mango + coconut + tapioca + white chocolate
mango + coconut + yogurt
mango + coconut milk + sticky rice
mango + fennel + lemon + rum
mango + honey + mint + yogurt
mango + honey + orange juice + yogurt
mango + kiwi + papaya + pineapple
mango + lime + mint + orange + papaya
mango + lime + mint + red onions
mango + lime + raspberries + vanilla
mango + peach + raspberries
MANGOES, GREEN (see also MANGOES)
What they are: unripe mangoes
Caribbean cuisines
chiles, e.g., green, Thai
chutneys
cilantro
curries
Filipino cuisine
ginger
lime, e.g., juice
mint
oil, e.g., sesame
onions, e.g., red
pickles
relishes
salads
sesame seeds
sugar, e.g., brown, palm
Thai cuisine
MAPLE SYRUP
Flavor: SWEET/bitter, with notes of caramel and/or honey, and a syrupy texture
Volume: moderate–loud
Nutritional profile: 99% carbs / 1% fat
Calories: 50 per 1-tablespoon serving
Tip: Grade-B syrup is darker in color, less refined, and richer in flavor and minerals.
allspice
apples
artichokes, Jerusalem
baked goods
bananas
beans, dried
berries, e.g., blueberries, raspberries, strawberries
bourbon
breakfast dishes, e.g., French toast, pancakes, waffles
Brussels sprouts
butter
buttermilk
cardamom
carrots
chiles, e.g., jalapeño
cinnamon
citrus
cloves
cookies
corn
cornmeal
cranberries
figs
ginger
glazes
granola
lemon
mascarpone
miso
mustard, e.g., Dijon
nutmeg
NUTS, e.g., ALMONDS, cashews, hazelnuts, macadamias, PECANS, walnuts
oats and oatmeal
oranges
pancakes
peaches
pears
pies, e.g., maple, pumpkin
poppy seeds
porridges
pumpkin
pumpkin seeds
raisins
rice
rum
rutabagas
seeds, sesame, e.g., black, white
squash, winter
sugar, e.g., brown
sweet potatoes
turnips
vanilla
waffles
Flavor Affinities
maple syrup + acorn squash + butter + mustard
maple syrup + almonds + dried cranberries + oats + pumpkin seeds
maple syrup + blueberries + lemon
maple syrup + butternut squash + garlic
maple syrup + cinnamon + pecans + vanilla
maple syrup + mustard + pecans + seitan
maple syrup + pears + pecans
maple syrup + pecans + sweet potatoes
“Maple syrup isn’t technically raw, but it’s the least-processed widely available sweetener, and it’s vegan.”
—AMI BEACH, G-ZEN (BRANFORD, CT)
“I especially love using maple syrup as a sweetener in autumn and winter. During other times of year, I’ll use agave nectar, barley malt syrup, or organic cane.”
—KATE JACOBY, VEDGE (PHILADELPHIA)
MARJORAM
Season: summer–winter
Flavor: bitter/sweet; aromatic, with floral, pungent, and/or spicy notes of basil, oregano, and/or thyme
Volume: quiet (regular)–moderate/loud (wild)
What it is: herb
Tip: Add marjoram at the end of the cooking process.
Botanical relatives: basil, lavender, mint, oregano (which is louder), rosemary, sage, summer savory, thyme
Possible substitute: oregano
artichokes
basil
bay leaf
BEANS, e.g., dried, green, lima
beets
bell peppers
bouquets garnis
butter
cabbage
capers
carrots
cauliflower
cheese, e.g., cottage, cream, Fontina, fresh, goat, mozzarella, Parmesan
chiles, e.g., dried
corn
eggplant
eggs, e.g., frittatas, hard-boiled, omelets
European cuisines
fennel seeds
fiddlehead ferns
fines herbes
French cuisine
garlic
Greek cuisine
greens, e.g., beet
grilled dishes
Italian cuisine
lemon
marinades
MEDITERRANEAN CUISINES
mushrooms, e.g., wild
nuts
oil, e.g., olive
olives, e.g., green
onions
orange, e.g., juice
oregano
paprika
parsley
parsnips
pastas
pine nuts
pizzas
Portuguese cuisine
potatoes, e.g., new
ratatouille
rice
risotto
rosemary
salad dressings
salads, e.g., bean, green, pasta, tomato
sauces, e.g., barbecue, butter, marjoram, mushroom, pasta, tomato
soups, e.g., bean, onion, tomato, vegetable
spreads
squash, e.g., summer (esp. zucchini), winter (esp. butternut)
stews
stuffings
sugar snap peas
tarragon
thyme
TOMATOES and tomato sauces
vinegar, e.g., red wine
walnuts
wine
Flavor Affinities
marjoram + capers + green olives + parsley + pine nuts
marjoram + chiles + orange
MASCARPONE
[mahs-kahr-POH-neh]
Flavor: sweet, with notes of cream, and a smooth, soft, fluffy texture
Volume: quiet
What it is: a fresh, soft Italian “cheese” made from thick cream
Nutritional profile: 98% fat / 2% protein
Calories: 120 per 1-ounce serving
Protein: 2 grams
Possible substitutes: cream cheese (esp. whipped), Neufchâtel, ricotta cheese (esp. whipped)
apples
apricots
artichokes
basil
beets
bell peppers, e.g., red, roasted
BERRIES, e.g., blueberries, raspberries, STRAWBERRIES
breakfast/brunch, e.g., French toast
chard
cheese, e.g., cream, Gorgonzola, Parmesan, Robiolo
chocolate, e.g., dark, white
cinnamon
cocoa
coffee and espresso
cream and whipped cream
dates
DESSERTS, e.g., cheesecakes, crepes, granitas, ice creams, parfaits, puddings, semifreddos, tarts, tiramisu
figs
fruit
garlic
honey, e.g., chestnut
Italian cuisine
lemon, e.g., juice, zest
lime, e.g., juice, zest
maple syrup
mint
mushrooms
noodles
nuts, e.g., almonds, hazelnuts, pine nuts, pistachios, walnuts
oranges and blood oranges
pastas, e.g., fettuccine, lasagna, linguini
peaches
pears
peas
plums
polenta
poppy seeds
risottos
rosemary
sage
salads, e.g., fruit
sauces, e.g., pasta
soups, e.g., broccoli, butternut squash, mushroom, parsnip, pumpkin, spinach, tomato
spinach
spreads
sugar
TIRAMISU
tomatoes and sun-dried tomatoes
truffles, e.g., white
vanilla
vinegar, e.g., balsamic
wine, e.g., Marsala
zucchini
Flavor Affinities
mascarpone + apples + cinnamon + maple syrup
mascarpone + apricots + pistachios
mascarpone + balsamic vinegar + cinnamon + maple syrup + pears
mascarpone + balsamic vinegar + strawberries
mascarpone + basil or sage + pasta + walnuts
mascarpone + beets + poppy seeds
mascarpone + chocolate + coffee + orange
mascarpone + cinnamon + Marsala + orange + pears + sugar
mascarpone + figs + ginger
mascarpone + Gorgonzola + polenta
mascarpone + mushrooms + pasta
mascarpone + oranges + vanilla
mascarpone + polenta + rosemary + walnuts
MATCHA POWDER
Flavor: bitter, with earthy vegetal notes
Volume: quiet–moderate
What it is: green tea powder
Nutritional profile: 67% protein, 33% carbs
Calories: 85 per ounce
Protein: 14 grams
agave nectar
avocado
baked goods, e.g., cakes, cookies
bananas
berries
beverages, e.g., lattes
cocoa
coconut water
desserts, e.g., puddings
ginger
honey
ice creams
mangoes
milk, nondairy, e.g., almond, rice, soy
pineapple
quinoa
salad dressings
smoothies
TEAS
Flavor Affinities
matcha powder + agave nectar + avocado + banana + (nondairy) milk
MAYONNAISE
Tips: For a vegan (eggless) substitute, check out the longtime gold-standard Vegenaise vegan mayonnaise—or make your own. Wildwood also makes a zesty vegan garlic aioli (garlic “mayonnaise”).
beans, e.g., green
bell peppers, e.g., red, roasted
capers
carrots
chiles, e.g., chipotle, green, red
corn, e.g., on the cob
eggs, e.g., hard-boiled
garlic
herbs, e.g., basil, chervil, chives, cilantro, dill, marjoram, parsley, tarragon
lemon
mustard, e.g., Dijon
orange, e.g., juice, zest
pickles
potatoes
salad dressings, e.g., blue cheese, ranch
salads, e.g., egg, pasta, potato, vegetable
sandwiches
sauces
scallions
slaws, e.g., cole
spices, e.g., cayenne, saffron
veggie burgers
MEDITERRANEAN CUISINES (see GREEK CUISINE, ITALIAN CUISINE—SOUTHERN, etc.)
“So much Mediterranean food is inherently vegan, which is why we refer to Crossroads as a Mediterranean restaurant. We don’t use the word ‘vegan’ here. This way, the food is not seen as foreign to people who eat here. At Crossroads, people are not eating tofu or tempeh or seitan, whose textures are foreign to most people. While I like tempeh, you are not going to convince someone to go vegan if that is the first thing they try. People need familiar food that is transitional, and that will depend on the person. Our spanakopita or spiced chickpeas are dishes people are already acquainted with, and our risotto is the least threatening dish on the menu and something that people have already had.”
—TAL RONNEN, CROSSROADS (LOS ANGELES)
MELON—IN GENERAL, or MIXED (see also MELON, CANTALOUPE; MELON, HONEYDEW; WATERMELON; etc.)
Season: summer–autumn
Flavor: sweet, with a juicy texture
Technique: raw
Botanical relatives: cucumbers, pumpkins, squashes
arugula
bananas
basil
bell peppers
berries, e.g., blackberries, raspberries, strawberries
chiles
cilantro
coconut and coconut milk
cucumber
desserts
garlic
GINGER
granitas
grapes
honey
LEMON
lemongrass
LIME
mint
onions, e.g., red
oranges
pears
pepper, e.g., black, white
rum
salads, e.g., fruit
salsas
soups, fruit
Thai basil
tomatoes
vanilla
wine, e.g., sparkling, e.g., Champagne, and/or sweet, e.g., Moscato d’Asti, port
yogurt
Flavor Affinities
melon + berries + lemon
melon + chiles + cilantro + garlic + lime + onions
melon + honey + lime
melon + lime + mint
MELON, BITTER
Flavor: BITTER/sour, with notes of quinine
Volume: loud
What it is: a fruit that is picked green (unripe) and eaten as a vegetable
Techniques: blanch, boil (sliced, 3–5 minutes), grill, pickle, steam, stir-fry, stuff
Tips: To reduce bitterness, rub raw slices with salt and let sit for several minutes, or blanch slices in boiling water 2–3 minutes. Also, there’s no need to peel—the bumpy skin is edible.
Botanical relative: squash
Possible substitute: winter melon
Asian cuisines
beans, e.g., black, fermented black
Cambodian cuisine
chiles, e.g., green, jalapeño, red
Chinese cuisine, esp. Cantonese
cilantro
coconut and coconut milk
coriander
cumin
curries
East Indian cuisine
eggs
garlic
ginger
ice creams
Indian cuisine
kamut
lemon
lime
miso
oil, e.g., canola, olive, peanut, sesame
onions
pickles
pomegranate seeds
poppy seeds
potatoes
rice
salt, e.g., sea
sesame, e.g., oil, paste, seeds
sorbets
soups
soy sauce
squash, e.g., kabocha
stir-fries
stuffed bitter melon
sugar, e.g., brown
tofu, e.g., firm
tomatoes
turmeric
vinegar, e.g., cider
yogurt
Flavor Affinities
bitter melon + garlic + soy sauce
bitter melon + honey + lemon
bitter melon + miso + tofu
MELON, CANTALOUPE
Season: summer
Flavor: sweet, with a juicy texture
Volume: quiet–moderate
Nutritional profile: 87% carbs / 8% protein / 5% fats
Calories: 60 per 1-cup serving (raw, balls)
Protein: 1 gram
Botanical relatives: cucumbers, pumpkin, squash
agave nectar
basil
BERRIES, e.g., blackberries, blueberries, raspberries
buttermilk
cheese, e.g., blue, cottage
chiles, e.g., jalapeño
cilantro
cinnamon
CITRUS, e.g., lemon, LIME, orange
cucumber
figs
garlic
GINGER
honey
ices and granitas
lemongrass
mango
maple syrup
melon, other, e.g., honeydew
MINT
nectarines
nut butter, e.g., cashew
nutmeg
oil, olive
onions, red
papaya
peaches
PEPPER, e.g., black or white
raisins
raspberries
rice, brown
salads, e.g., fruit
salsas
salt, e.g., sea
sorbets
sorrel
SOUPS, FRUIT
vanilla
vinegar, e.g., balsamic
watermelon
wine, e.g., sparkling, sweet
YOGURT
Flavor Affinities
cantaloupe + agave nectar + ginger
cantaloupe + basil + black pepper + blue cheese
cantaloupe + ginger + lime + orange
cantaloupe + honey + vanilla + yogurt
cantaloupe + lemon + mint
cantaloupe + mango + papaya
MELON, HONEYDEW
Season: summer
Flavor: sweet, with a juicy texture
Volume: quiet–moderate
Nutritional profile: 92% carbs / 5% protein / 3% fats
Calories: 65 per 1-cup serving (raw, balls)
Protein: 1 gram
arugula
basil
BERRIES, e.g., blackberries, blueberries, raspberries
beverages, e.g., fruit punch
cayenne
cinnamon
cucumbers
GINGER
honey
kiwi
LEMON, e.g., juice, zest
lemongrass
LIME
maple syrup
melon, other, e.g., cantaloupe
MINT
papaya
pepper, e.g., white
pomegranates
salads, e.g., fruit
salsas
salt
skewers, fruit
smoothies
sorbets
SOUPS, FRUIT
sugar
tofu
vanilla
vinegar, esp. fruit, e.g., apple, raspberry
wine, e.g., sparkling, sweet
yogurt
Flavor Affinities
honeydew melon + cayenne + lemon
honeydew melon + ginger + lemon + pomegranate
HONEYDEW MELON (+ HONEY) + LEMON and/or LIME + MINT
MELON, WINTER
Season: winter
Flavor: sweet, with notes of zucchini, and a juicy melon-like texture
Volume: quiet
What it is: Asian squash (not technically a melon)
Techniques: braise, simmer, steam
Possible substitute: bitter melon
MESCLUN (see GREENS, MESCLUN)
MEXICAN CUISINE
achiote
avocados
bay leaf
BEANS, esp. black, pinto, red
burritos
canela
chalupas
chayote
cheese, e.g., cotija
chilaquiles
*CHILES, e.g., dried, fresh; and chili powder
chocolate, Mexican
cilantro
cinnamon
citrus, e.g., lemon, lime, (bitter) orange
cloves
CORN
crema
cumin
enchiladas
epazote
fried dishes
garlic
gorditas
guacamole
lemon
lime, e.g., juice
masa harina, i.e., ground corn dough
milk, condensed
nuts
onions, e.g., white
orange, esp. bitter
oregano, Mexican
potatoes
quesadillas
refried beans
rice
saffron
salsas
scallions
seeds, e.g., pumpkin, sesame
soups, e.g., tortilla
SQUASH
tacos
tamales
tomatoes
tortillas, e.g., corn
tostadas
vanilla
vegetables
vinegar
wheat
“I’ve made an ice cream with all the ingredients of a mole sauce, such as the spices—but minus the garlic and onions. I’ve also made Mexican chocolate cake with chipotle in the batter, served with a vanilla and coconut sauce.”
—ANGEL RAMOS, CANDLE 79 (NEW YORK CITY)
MIDDLE EASTERN CUISINES
beans, e.g., fava
bulgur wheat
cheese, e.g., feta
chickpeas
cinnamon
cloves
coriander
couscous
cumin
dill
eggplant
falafel
fruits, e.g., dried
garlic
ginger
honey
hummus
lemon, e.g., fresh, preserved
lentils
mint, e.g., dried
nutmeg
nuts, e.g., almonds, pine nuts, pistachios, walnuts
oil, olive
olives
onions
oregano
parsley
pepper, black
pita, e.g., whole-wheat
pomegranates
poppy seeds
raisins
ras el hanout
rice
roasted dishes
sesame, e.g., oil, sauce (tahini), seeds
sumac
tomatoes
yogurt
za’atar
Flavor Affinities
bulgur + mint + onions + parsley
chickpeas + garlic + lemon + tahini
eggplant + garlic + parsley + tahini
MILK, e.g., WHOLE or NONFAT—IN GENERAL
Tip: Vegans can use nondairy milks (e.g., almond, hempseed, rice, soy, etc.) when baking or making French toast, with breakfast cereals, and in smoothies.
MILK, ALMOND
Flavor: slightly sweet, with notes of almonds, and a creamy medium-to-full-bodied texture
Volume: moderate
Lactose-free: yes
Nutritional profile: 56% carbs / 42% fat / 7% protein
Protein: 1 gram
Tips: For a delicious vegan hot chocolate, melt bittersweet or semisweet chocolate, then blend with almond milk just until hot. Do not overheat, as almond milk will evaporate.
Brand: Blue Diamond Almond Breeze Unsweetened Original
agave nectar
baked goods, e.g., breads, cakes, cookies, muffins
cacao
cereals, breakfast
cinnamon
coffee
desserts, esp. creamy
dressings
drinks, creamy
French toast
fruit
mango
mint
nutmeg
oats and oatmeal
puddings
raspberries
sauces, e.g., dessert
smoothies
vanilla
Flavor Affinities
almond milk + agave nectar + cacao + vanilla
MILK, COCONUT
Flavor: sweet, with notes of coconut, and a rich, creamy texture
Volume: moderate–loud
What it is: liquid from grated coconut
Lactose-free: yes
Nutritional profile: 91% fat / 5% carbs / 4% protein
Calories: 445 per 1-cup serving (canned)
Protein: 5 grams
Tips: Look for organic coconut milk in cartons (versus cans). The health-conscious can opt for light (both lighter in flavor and lower in fat) or unsweetened coconut milk. Condensed coconut milk can be used for desserts, sauces, and soups.
agar-agar
agave nectar
Asian cuisines
baked goods
bananas
basil
beans, e.g., green, kidney
beverages
brandy
broccoli
Caribbean cuisines
carrots
cashews
cauliflower
chard
chickpeas
chocolate
coconut and coconut oil
corn
CURRIES, e.g., Thai
custards
DESSERTS
eggplant
espresso
galangal
garlic
greens, e.g., bitter
Hawaiian cuisine
ICE CREAMS
Indian cuisine
Kaffir lime leaf
kuzu
Latin American cuisines
leeks
lemongrass
lentils
limes and key limes
mangoes
mushrooms
noodles, Asian, e.g., rice
onions, e.g., red
passion fruit
peanuts
peas
pineapple
plantains
potatoes
puddings, e.g., pumpkin, rice
pumpkin and pumpkin seeds
RICE, e.g., brown, sticky, wild
salad dressings
sauces
sesame seeds
smoothies
SOUPS, e.g., bisque, carrot, mushroom, pea, potato, tomato
spinach
squash, winter, e.g., acorn, Hubbard
stews, e.g., Indian
sugar, e.g., brown
sugar snap peas
sweet potatoes
tapioca, pearl
tempeh
Thai basil
THAI CUISINE
tofu
vanilla
“whipped cream”
zucchini
Flavor Affinities
coconut milk + bananas + pearl tapioca + sesame seeds
coconut milk + carrots + lemongrass
coconut milk + cauliflower + potatoes + spinach
coconut milk + espresso + vanilla
coconut milk + galangal + lemongrass + noodles
coconut milk + Kaffir lime + peanuts
coconut milk + lime + peas + rice
coconut milk + lime + tapioca
coconut milk + sweet potatoes + wild rice
“We make our own coconut milk–based ice creams and use Irish moss to stabilize them. We’ll even top them with ‘whipped cream’ from a siphon, which is also coconut milk-based. Coconut Bliss is a fantastic Oregon-based dairy-free ‘ice cream’ made with coconut milk and agave, which was recently sold to a dairy.”
—AARON ADAMS, PORTOBELLO (PORTLAND, OR)
“We have a new vegan truck for selling burgers, and desserts like our Vegan Fat Boys, which are vegan brownies filled with coconut milk–based Coconut Bliss ice cream. The texture is very rich and creamy, not icy, and its flavor is not overpowering.”
—MAKINI HOWELL, PLUM BISTRO (SEATTLE)
“We make our ice cream from a blend of coconut milk and soy milk, which prevents the flavor, texture, and color of either milk from interfering with that of the ice cream. The result is a very thick and creamy ice cream.… Our roast pumpkin ice cream is accented mostly by cinnamon, but also allspice, cloves, and nutmeg.… Coconut milk has such a high fat content that all you need to do is add a bit of powdered sugar and run it through a charged canister to have nice, thick whipped cream.”
—KATE JACOBY, VEDGE (PHILADELPHIA)
“Our signature ice cream starts with coconut cream, organic unrefined cane sugar, agave, and a trace amount of plant-based stabilizers (guar and xanthan gum), and works well with exotic spicy and savory flavors, such as toasted pine nut and fennel, or Mexican chocolate with cayenne and cinnamon, or Thai chili peanut. Our nut-based flavors are made with an almond and cashew blend, and work best with more traditional flavors like caramel, chocolate, cookie, peanut butter, and vanilla. Our soft ice cream flavors are made with a soy base.”
—DEENA JALAL, FOMU AND ROOT (ALLSTON, MA)
“Coconut milk is fantastic—it’s saved our lives in being able to serve our vegan guests. We use it a lot in vegan desserts, like our coconut milk panna cotta. The mouthfeel is not the same as when making a dairy panna cotta, so you’ve got to use a bit more vanilla and sugar. And we’ve made mousses by putting a mixture of coconut milk and agar-agar through an iSi whipped cream dispenser.”
—MARK LEVY, THE POINT (SARANAC LAKE, NY)
MILK, GOAT
Flavor: salty/sour/ sweet
Volume: moderate–loud
Tips: Can be easier to digest given its lower level of lactose (4.1%) than cow’s milk (4.7%) and the absence of cow’s milk’s main problem-causing protein (alpha SI casein). Sweeten and reduce over medium heat to make cajeta (a thick Mexican caramel sauce).
apples
butter
carrots and carrot juice
cheese
chocolate
cinnamon
confections, e.g., caramels, fudge
desserts, creamy, e.g., puddings
eggplant
eggs, e.g., quiches
honey
ice cream and gelato
pancakes
potatoes
smoothies
soups
sugar
vanilla
yogurt
MILK, HEMP
Flavor: notes of nuts, and a creamy texture
Volume: quiet–moderate
What it is: milk made from hemp seeds
Lactose-free: yes
agave nectar
baked goods, e.g., cakes, muffins
breakfast dishes, e.g., pancakes, waffles
brown rice syrup
cashews
casseroles
cereals, breakfast, e.g. granola, oatmeal
chocolate
coffee
dates
dips
ice cream
lattes
maple syrup
puddings, e.g., chia seed
smoothies
soups, e.g., mushroom
vanilla
“We tested lots of different nondairy milks to come up with our recipe for a latte with the creamy richness of cow’s milk, which is half hemp milk and half coconut milk, plus agave nectar as a sweetener, added to two shots of espresso. Either will be good on its own, but the fat from the coconut milk adds great richness, while the hemp milk adds a more understated nutty flavor, and together they foam up really well.”
—CASSIE AND MARLENE TOLMAN, POMEGRANATE CAFÉ (PHOENIX)
MILK, RICE
Flavor: sweet, with notes of rice, and a light-bodied texture
Volume: moderate
Lactose-free: yes
Tip: Given its sweetness, it works better in desserts than in savory dishes.
Brand: Rice Dream
baked goods, e.g., breads, cakes, cookies, muffins
bananas
cinnamon
desserts, e.g., creamy (e.g., custards)
horchata
“ice cream”
Latin American cuisine
Mexican cuisine
pastas, e.g., mac-n-cheese
puddings, e.g., banana, rice
raisins
sauces, e.g., béchamel
smoothies
sugar
vanilla
“Rice milk makes great custards and sauces. I’m using it to develop a vegan béchamel sauce.”
—DIANE FORLEY, FLOURISH BAKING COMPANY (SCARSDALE, NY)
MILK, SOY
Flavor: vegetal notes, and full-bodied
Volume: loud
Lactose-free: yes
Nutritional profile: 54% carbs / 27% fat / 19% protein
Calories: 165 per 12-ounce serving
Protein: 8 grams
Tips: Foams well, e.g., for cappuccinos and lattes. Consider vanilla-flavored soy milk for use in desserts and sweet beverages.
Brand: Silk
baked goods, e.g., breads, cakes, cookies, muffins
banana
chocolate
coffee and coffee drinks, e.g., cappuccinos, lattes
desserts, creamy (e.g., panna cotta)
gelatin
honey
lime, e.g., Kaffir
mangoes
mashed potatoes
puddings
raspberries
salad dressings
sauces, e.g., creamy, pasta
smoothies
tofu, e.g., silken
vanilla
MILLET
[MILL-let]
Flavor: bitter/sweet, with notes of corn and/or nuts; chewy, crunchy, and/or fluffy in texture
Volume: quiet–moderate (toasted)
What it is: whole grain
Gluten-free: yes
Nutritional profile: 82% carbs / 11% protein / 7% fat
Calories: 210 per 1-cup serving (cooked)
Protein: 6 grams
Techniques: dry roast, marinate, pressure-cook, simmer, steam, toast
Timing: Simmer about 15–20 minutes (chewier) to 30–40 minutes (softer), until desired tenderness is reached.
Ratio: 1: 2–3 (1 cup millet to 2–3 cups liquid. Use more liquid for softer texture; also, given its flavor neutrality, use vegetable stock instead of water.)
Tips: Toast before steaming to bring out its flavor. Marinate, or cook risotto-style: Sauté millet before adding liquid to simmer slowly.
Possible substitute: couscous
(NORTH) AFRICAN CUISINES
almonds
amaranth
apples, e.g., apple juice, applesauce
apricots, e.g., dried
arugula
Asian cuisines
avocado
baked goods, e.g., breads, muffins
basil
batters, e.g., pancake, waffle
bay leaf
BEANS, e.g., adzuki, black, broad, green, white
beets
bell peppers, red
berries, e.g., blueberries
“bowls”
broccoli
burdock
butter
cabbage
cardamom
CARROTS
casseroles
CAULIFLOWER
celery and celery root
CEREALS, HOT BREAKFAST
chard
cheese, e.g., cheddar, Jack, Parmesan, pecorino, ricotta
cherries
chervil
chickpeas
chiles, e.g., Anaheim, jalapeño chili pepper sauce and chili powder
chives
cilantro
cinnamon
coconut
coriander
CORN
“couscous”
croquettes
CUMIN
currants
curry powder, curry spices, and curries
dals
dates
dill
eggplant
fennel
GARLIC
ginger
grains, other, e.g., bulgur, corn, oats, quinoa, rice
granola
greens, e.g., bitter, mesclun, salad
honey
(East) Indian cuisine
leeks
lemon, e.g., juice, zest
lentils
lime, e.g., juice
mango
maple syrup
milk, e.g., almond, other nondairy
millet cakes
mint
muffins
mushrooms, e.g., porcini, portobello
nuts, e.g., hazelnuts, peanuts, pecans, pine nuts
oats
OILS, e.g., canola, corn, olive, peanut, vegetable
ONIONS, e.g., green, spring, yellow
orange
oregano
PARSLEY
parsnips
peaches
peas
pepper, black
PILAFS
“POLENTAS”
porridges
puddings
pumpkin
raisins, e.g., golden
raspberries
rice, e.g., brown, long-grain
“risottos”
rosemary
saffron
salads, e.g., fruit, green
salt, sea
sandwiches, e.g., “sloppy Joes”
scallions
seeds, e.g., poppy, pumpkin, sesame, sunflower
sesame, e.g., oil, seeds
shallots
SOUPS
sour cream
soy sauce
SQUASH, e.g., acorn, butternut, kabocha, summer
stews (e.g., to thicken)
stir-fries
STOCK, e.g., corn, vegetable
stuffed mushrooms or vegetables, e.g., artichokes or onions
stuffings
sweet potatoes
“tabbouleh”
tamari
tarragon
tempeh
thyme
tomatillos
tomatoes, sun-dried
TOMATOES, tomato paste, and tomato sauce
turmeric
turnips
vanilla
vegetables, e.g., baby, sautéed
veggie burgers
vinegar, e.g., balsamic, red wine, umeboshi
walnuts
watercress
yams
yogurt
zucchini
Flavor Affinities
millet + agave nectar + almond milk + coconut milk
millet + almonds + cardamom + cinnamon + cumin + turmeric
millet + almonds + orange
millet + apricots + raisins
millet + black beans + sweet potatoes
millet + blueberries + fennel + hazelnuts
millet + cauliflower + “mashed potatoes”
millet + chickpeas + garlic + greens
millet + cilantro + lime + tomatoes
millet + dates + nuts
millet + garlic + mint + parsley
millet + ginger + winter squash
millet + honey + milk
millet + honey + nuts
millet + lemon + watercress
millet + orange + pecans
millet + peanuts + sweet potatoes
“When I opened Verbena [in 1994], I would go to Kalustyan’s [the famed Manhattan spice and specialty food store] and buy unusual grains to serve. Millet was never used at other restaurants at the time. In Verbena’s review in The New York Times, it was referred to as ‘bird seed.’ So you see how much times have changed!”
—DIANE FORLEY, FLOURISH BAKING COMPANY (SCARSDALE, NY)
MINT (typically SPEARMINT)
Flavor: slightly sweet; aromatic, with pungent notes of herbs and/or lemon
Volume: quiet/moderate (e.g., spearmint)–loud (e.g., peppermint)
Tips: Recipes that call for mint typically mean spearmint (versus, e.g., peppermint). Mint suggests “false coolness,” and adds a note of freshness to dishes.
Botanical relatives: basil, lavender, marjoram, oregano, rosemary, sage, summer savory, thyme
almonds
apples
artichokes
Asian cuisines
barley
basil
beans, e.g., black, fresh, green, white
bell peppers
berries, e.g., blueberries, raspberries, strawberries
BEVERAGES, e.g., juleps, lassis, lemonades, mojitos, teas
bourbon
Brussels sprouts
cabbage
cardamom
CARROTS
cashews
cheese, e.g., chèvre, feta, ricotta
chickpeas
CHILES, e.g., green, jalapeño
chives
CHOCOLATE, e.g., dark
chutneys
cilantro
citrus
coconut and coconut milk
coriander
couscous, e.g., Israeli, whole-wheat
*CUCUMBERS
curries
desserts
dill
eggplant
endive
falafel
figs
frisée
fruits, e.g., dried, fresh
garlic
gin
ginger
grains
grapefruit
grapes and grape juice
ice cream
Indian cuisine
jícama
kale
LEMON
lemongrass
lentils
lettuce
LIME
lovage
lychees
mangoes, e.g., green
Mediterranean cuisines
MELON, e.g., honeydew
Middle Eastern cuisine
millet
mojitos
Moroccan cuisine
mushrooms, portobello
noodles, Asian, esp. rice
olives
onions
oranges and orange juice
papaya, e.g., green
parsley
pasta
peaches
pears
PEAS
“pestos”
pilafs
pineapple
pine nuts
pistachios
potatoes, e.g., new
quinoa
raitas
RICE
risotto
rum
SALADS, e.g., bean, fruit, grain, green, Thai, vegetable
salsas
sauces, e.g., “chimichurri”
scallions
shallots
shoots, bean
soups
Southeast Asian cuisines
spinach
squash, e.g., acorn, butternut, yellow
stuffings, e.g., grain
sugar, e.g., brown
TABBOULEH
TEAS, e.g., green, mint, Moroccan
TOMATOES
vegetables, e.g., marinated
Vietnamese cuisine
vinegar, e.g., balsamic, white wine
watermelon
wheat berries
YOGURT
zucchini
Flavor Affinities
mint + artichokes + chiles
mint + balsamic vinegar + berries
mint + balsamic vinegar + peaches + ricotta
mint + barley + carrots + peas mint + basil + cilantro + chiles + garlic + lime
mint + bell peppers + chiles + garlic + papaya + pineapple
mint + cardamom + ginger + lemon
mint + chiles + cilantro + garlic + olive oil + vinegar
mint + chiles + lemon + shallots + sugar
mint + citrus + zucchini
MINT + CUCUMBER + YOGURT
mint + feta cheese + lentils
mint + feta cheese + peas + rice
mint + Israeli couscous + lime
mint + lemon + strawberries
mint + lime + lychees
mint + olive oil + white beans + white wine vinegar
MIRIN
Flavor: slightly sweet, with the texture of syrup
Volume: moderate
What it is: sweet Japanese rice wine used in cooking; contains about 13–14 percent alcohol and 40–50 percent sugar
Tip: Look for mirin labeled “hon-mirin honjozo” in health food stores; beware heavily sweetened versions in Asian markets, which often contain high-fructose corn syrup.
Asian cuisines
carrots
daikon
garlic
ginger
hiziki
JAPANESE CUISINE
macrobiotic cuisine
marinades
miso
sake
SAUCES, e.g., dipping, teriyaki
sesame oil
soups
SOY SAUCE
stews
stir-fries
sugar
tofu
vegetables, esp. sweet
vinegar, rice
Flavor Affinities
mirin + garlic + ginger + sesame oil + soy sauce
MISO—IN GENERAL (or MIXED MISOS), ORGANIC
[MEE-soh]
Flavor: sweet (light miso) and/or salty (dark miso), with earthy/savory notes of cocoa, coffee, malt, nuts, and/or yeast
Volume: quiet (lighter miso, e.g., white, yellow)–loud (darker miso, e.g., red, brown)
What it is: Japanese fermented soybean paste, available in countless different varieties in Japan—as many varieties as there are types of cheese available in the U.S.!
Nutritional profile: 55% carbs / 25% fat / 20% protein
Calories: 275 per ½-cup serving
Protein: 16 grams
Techniques: To protect miso’s nutritional value, never bring to a boil.
Tips: Mix light and dark misos for more complex flavors. Add miso to mashed or pureed vegetables and use as a sauce. Also, customize miso soup by the season; for example, in spring/summer, use light miso + basil + green beans, and in autumn/winter, use dark miso + Brussels sprouts + garlic.
asparagus
avocado
beans, e.g., adzuki, black, green, pinto
bok choy
Brussels sprouts
burdock
cabbage, e.g., Chinese, napa
CARROTS
chives
cilantro
daikon
dashi
dips, e.g., bean
dressings
dulse
edamame
eggplant
garlic
GINGER
glazes
gravies
greens, e.g., Asian, dandelion
hoisin
honey
JAPANESE CUISINE
kombu
leeks
lemon, e.g., juice, zest
lemongrass
lotus root
macrobiotic cuisine
maple syrup
*MARINADES
melon, bitter
millet
mint
mirin
MUSHROOMS, e.g., enoki, SHIITAKE, wild
mustard
NOODLES, ASIAN, e.g., ramen, rice, SOBA, udon
nori
oil, e.g., canola, sesame
onions, e.g., green, spring, white, yellow
orange, e.g., juice, zest
parsley
parsnips
peas
“pestos”
potatoes
pumpkin
radishes
rice, e.g., brown
sake
SALAD DRESSINGS
SAUCES
SCALLIONS
sea vegetables
sesame, e.g., oil, seeds
shiso
snow peas
SOUPS, e.g., kale, miso
soybeans
soy sauce
spinach
spreads
sprouts, bean
squash, e.g., kabocha
stews
stir-fries
stock, vegetable
sweet potatoes
tahini
tamari
TOFU
tomatoes
turnips
vegetables
vinegar, e.g., rice wine
WAKAME
walnuts
watercress
Flavor Affinities
miso + carrots + kale + kombu + shiitake mushrooms
miso + carrots + spinach + tofu
miso + ginger + lemongrass + soup
miso + ginger + scallions
miso + ginger + tofu
miso + kombu + onions + shiitake mushrooms
miso + mushrooms + scallions
miso + scallions + tofu + wakame
miso + sesame + tofu + watercress
miso + shiitake mushrooms + shiso
miso + shiitake mushrooms + watercress
miso + tofu + udon noodles
MISO, BROWN
Season: autumn–winter
Flavor: SALTY/umami, and rich in texture
Volume: loud
basil
beer
garlic
GRAVIES
mushrooms
oil, grapeseed
onions
soups
tamari
thyme
tofu
tomato paste
wine, dry, e.g., sherry
MISO, DARK
Season: autumn–winter
Flavor: SALTY
Volume: moderate–loud
What it is: miso that has been fermented for as long as three years
beans, e.g., black, pinto
brown rice syrup
burdock
carrots
casseroles
chili, vegetarian
daikon
ginger
gravies
lentils
marinades
mirin
mustard
nuts
onions
parsley
sauces, e.g., red wine, tomato
sesame paste
SOUPS, e.g., carrot, dark or mixed miso, vegetable (esp. winter)
squash, winter
stews, e.g., vegetable
stir-fries, e.g., with root vegetables
tofu
tomatoes and tomato sauce
vegetables, root
vinegar, rice
MISO, LIGHT (aka SWEET MISO)
Season: spring–summer
Flavor: salty, sour, and/or sweet
Volume: quiet–moderate
What it is: miso that has been fermented for one year or less
almonds
avocados
beans, e.g., green, pinto
chickpeas
corn, e.g., grilled
dill
dips, e.g., bean
garlic
ginger
gravies
honey
“hummus”
lemon, e.g., juice, zest
marinades
mirin
oil, e.g., canola
orange, e.g., juice, zest
parsley
potatoes, e.g., mashed
sake
salad dressings
sea vegetables
sesame, e.g., paste, seeds
soups, e.g., “creamy”
spreads
tofu
vinegar, rice wine
wine, rice
Flavor Affinities
light miso + almond butter + rice wine
light miso + garlic + lemon + parsley + sesame paste
light miso + honey + oil + vinegar
light miso + rice vinegar + sesame paste
light miso + sesame paste + vegetable stock
light miso + soy sauce + tofu
MISO, RED
Flavor: salty/sweet, with a rich texture
Volume: moderate–loud
What it is: soybeans fermented (longer than for light miso, perhaps one to three years) with mostly barley, until reddish-brown
basil
beer
daikon
dashi
eggplant
garlic
ginger
glazes
gravies
heartier dishes
leeks
lemon, e.g., zest
marinades
mirin
mushrooms, e.g., shiitake
oil, grapeseed
onions
parsley
sake
scallions
sea vegetables, e.g., wakame
sesame, e.g., oil, paste, seeds
SOUPS, e.g., richer
sprouts, bean
stews
tahini
tamari
thyme
tofu
tomato paste
wine, dry, e.g., sherry
yuzu
MISO, WHITE (see also MISO, LIGHT)
Flavor: salty / slightly sweet
Volume: quieter
What it is: soybeans fermented with rice
almonds and almond butter
carrots
dips, e.g., bean
marinades
mushrooms, e.g., portobello
mustard
oil, e.g., peanut, sesame
peanuts and peanut butter
potatoes, e.g., mashed
SALAD DRESSINGS
SAUCES, light-colored
scrambles, i.e., tofu
sesame, e.g., seeds
SOUPS, e.g., miso
stir-fries
tahini
tofu
vinegar, e.g., brown rice, rice
Flavor Affinities
white miso + carrots + sesame seeds
white miso + mustard + oil + tahini + vinegar
MISO, YELLOW (see also MISO, LIGHT)
Flavor: earthy notes
Volume: quieter
What it is: soybeans fermented with mostly barley
glazes
marinades
salad dressings
sauces
SOUPS, miso
tofu
MIZUNA (see GREENS, MIZUNA)
MOLASSES
Flavor: bitter (darkest) / sweet (darkest) –very sweet (lightest), with notes of brown sugar, caramel, coffee, and/or smoke, and a syrupy texture
Volume: moderately loud (lightest)–very loud (darkest)
Tips: Molasses ranges from mild (the lightest) to dark to blackstrap (the darkest). The darker the molasses, the higher the nutrient content. Try using it instead of maple syrup to top whole-grain pancakes and waffles.
Possible substitutes: barley malt syrup, honey, maple syrup
baked beans
BAKED GOODS, e.g., breads, cookies, gingerbread
blueberries
cereals, e.g., hot breakfast
chili pepper flakes
cinnamon
cloves
coffee
garlic
GINGER
glazes
lemon, e.g., juice
milk
nutmeg
oatmeal
orange, e.g., juice, zest
pears
sauces, e.g., barbecue, Thai barbecue
smoothies
squash, winter
sweet potatoes
tempeh
tofu
vanilla
walnuts
Flavor Affinities
molasses + chili pepper flakes + ginger
molasses + cinnamon + nutmeg + orange zest
molasses + garlic + ginger + orange
molasses +_ginger + lemon juice
MOROCCAN CUISINE
almonds
apricots
bell peppers, e.g., green
carrots
cayenne
chermoula
chickpeas
chiles
cilantro
cinnamon
coriander
couscous
cucumbers
cumin
dates
eggs
figs
fruits
garlic
ginger
harissa
honey
lemons, e.g., fresh, preserved
nuts
oil, olive
olives
onions
oranges
paprika
parsley
pepper
pine nuts
pistachios
raisins
ras el hanout
saffron
salads, e.g., carrot
sesame seeds
stews, aka tagines, vegetarian, e.g., carrot, chickpea, root vegetable
sugar
tomatoes
turmeric
MUNG BEANS (see BEANS, MUNG)
MUSHROOMS—IN GENERAL
Flavor: earthy and/or woodsy notes, and a meaty texture
Volume: quiet–moderate
What they are: fungi
Techniques: bake (6–8 minutes), broil, deep-fry, grill, pan-roast, raw (e.g., in salads), roast, sauté (3–4 minutes), smoke, steam (5 minutes), stew, stuff
Tips: Generally serve cooked. Opt for Asian mushrooms (e.g., maitake, shiitake), or wild mushrooms (e.g., chanterelle, morel), over common mushrooms (e.g., button, white) for maximum health benefits.
almonds
artichokes
arugula
asparagus
avocado
bamboo shoots
BARLEY
basil
bay leaf
beans, e.g., navy, pinto, white
bok choy
BREAD CRUMBS, e.g., panko, whole-wheat
bread pudding, savory
Brussels sprouts
butter
cardamom
carrots
casseroles
cayenne
celery
chard
CHEESE, e.g., blue, feta, goat, Gruyère, Parmesan, ricotta salata
chervil
chickpeas
chiles
CHIVES
cilantro
cinnamon
coriander
cornmeal, e.g., to crust
cornstarch
cream
crepes
cumin
Czech cuisine
daikon
dashi
dill
eggplant
EGGS, e.g., fried, frittatas, omelets, quiches
endives
farro
fennel
*GARLIC
grains, whole
gravies, e.g., mushroom
honey
kale
leeks
LEMON, e.g., juice, zest
lemongrass
MARJORAM
mascarpone
“meatloaf,” i.e., loaf made with mushrooms and nuts
milk, e.g., coconut
millet
mint
mirin
mizuna
mushrooms, other
mustard
noodles, e.g., egg, rice, udon
nutmeg
NUTS, e.g., almonds, hazelnuts, pecans, pine nuts, pistachios, walnuts
OIL, e.g., OLIVE, peanut, sesame, truffle (e.g., white), walnut
olives
ONIONS, e.g., green, white
orange
oregano
paprika
PARSLEY
PASTAS, e.g., pappardelle, ravioli
pâtés
peas
PEPPER, e.g., black, white
phyllo dough, whole-wheat
PIZZA
POLENTA
POTATOES
quinoa
rice and wild rice
risottos
ROSEMARY
sage
salads
salt, e.g., kosher, sea
sauces, e.g., mushroom
sauerkraut
savory
scallions
sesame, e.g., oil (esp. toasted), seeds
SHALLOTS
sorrel
SOUPS, e.g., mushroom, vegetable
sour cream
spinach
sprouts, e.g., sunflower
squash, e.g., butternut, winter
STOCK, e.g., mushroom, vegetable
stuffed mushrooms
stuffings
tahini
TARRAGON
THYME
tofu
tomatoes
turmeric
veggie burgers
vinegar, e.g., balsamic, sherry, white wine
watercress
WINE, e.g., dry red or white, dry sherry, Madeira
won tons
yogurt
zucchini
Flavor Affinities
mushrooms + arugula + pasta + peas
mushrooms + blue cheese + herbs + onions + walnuts
mushrooms + breadcrumbs + chives + garlic + olive oil
mushrooms + caraway seeds + dill + potatoes + sour cream
mushrooms + fennel + spinach + stuffed
mushrooms + garlic + ginger + scallions
mushrooms + garlic + leeks + lemon + walnuts
mushrooms + garlic + marjoram + mint + parsley + tomatoes
mushrooms + garlic + olive oil + parsley + rosemary + thyme
mushrooms + garlic + onions + thyme
mushrooms + garlic + onions + vegetable stock
mushrooms + goat cheese + rosemary
mushrooms + lemon + mustard
mushrooms + lemon juice + olive oil + Parmesan cheese + thyme
mushrooms + lemon juice + olive oil + parsley
“If green vegetables are the king of Super Immunity, mushrooms are the queen.… White, cremini, portobello, oyster, maitake, and reishi mushrooms have all been shown to have anticancer effects.”
—DR. JOEL FUHRMAN, IN SUPER IMMUNITY
“Bottom line, mushrooms are good medicine. Cook them well before eating them and enjoy a variety rather than any one specific type.”
—DR. ANDREW WEIL, ON DRWEIL.COM
“Raw mushrooms are technically not supposed to be good for you. Also, the texture you get from them when they are cooked is much more exciting than when they are raw. So how do you give your mushrooms flavor without heat [as in raw cuisine]? You do it with citrus and salt because they will bring out a lot of flavor and enhance its texture. If you rub a mushroom with salt, the water comes out and the solids collapse and it becomes soft.”
—AMANDA COHEN, DIRT CANDY (NEW YORK CITY)
“Abalone mushrooms, which are available in August and again in February through April in the Pacific Northwest, are incredibly meaty, meaty mushrooms. They’re giant, about five inches in diameter. I’ll slice them thick, score them, and poach them for an hour in butter, cognac, shallot, garlic, parsley, and thyme until they’re soft, and serve them with candied pistachios.”
—JON DUBOIS, GREEN ZEBRA (CHICAGO)
“I love trumpet mushrooms, which are milder in flavor and have the texture of scallops. They take marinades really well.”
—MAKINI HOWELL, PLUM BISTRO (SEATTLE)
“I’ll slice large Trumpet Royale mushrooms into scallops, whose great texture they resemble, although they’re not as yielding or buttery. They can be woody, so I’ll acidulate them with lemon juice, which makes them tender and lovely, and their residual sugar helps with their caramelization when I sauté them in garlic and olive oil.”
—AARON ADAMS, PORTOBELLO (PORTLAND, OR)