SPROUTS—IN GENERAL, or MIXED
What they are: edible shoots of germinated beans, grains, or seeds (typically crunchy)
What’s healthful about them: many more nutrients than the nonsprouted versions
Techniques: raw, or very lightly cooked, e.g., steamed
Tip: Always buy sprouts from a trusted source, e.g., a respected farmers’ market provider, especially if you choose to eat them raw.
avocado
breads, whole-grain, e.g., whole-wheat
cabbage, e.g., green, red
carrots
cheese, e.g., blue, cottage, Monterey Jack
citrus
cucumbers
garlic
greens, e.g., mesclun, salad
lemon, e.g., juice, zest
lettuce, e.g., romaine
mint
oil, e.g., olive
onions
parsley
radishes
raisins
SALADS, e.g., egg, green
SANDWICHES
sesame seeds
soy sauce
tahini
tomatoes
vinegar, e.g., balsamic, rice
Flavor Affinities
sprouts + avocado + bread + carrots + cucumber + onions + tahini
SPROUTS, ALFALFA
Flavor: slightly sweet, with nutty notes
Volume: quiet
Tips: Cook very quickly, or else they turn to mush. Beware possible toxins in raw alfalfa sprouts.
avocados
beans, e.g., pinto
bell peppers, e.g., orange, red
bread, e.g., whole-grain
cabbage
cilantro
dill
eggs, e.g., omelets
ginger
honey
lemon, e.g., juice
lime
mango
miso
nori rolls
onions, e.g., green, red
oranges
raisins
rice paper wrappers
salads
SANDWICHES, e.g., grilled cheese, wraps
sesame, e.g., oil, seeds
slaws
smoothies
soups
sprouts, other, e.g., radish
stir-fries
sunflower seeds
tofu
tortillas, e.g., whole-grain
vinegar, rice
walnuts
watercress
wraps
Flavor Affinities
alfalfa sprouts + avocado + lime + mango
alfalfa sprouts + honey + lemon
SPROUTS, BEAN (see SPROUTS, MUNG BEAN)
SPROUTS, BROCCOLI
Flavor: neutral, with notes of broccoli
Volume: quiet
Calories: 20 calories per 1-cup serving
Protein: 3 grams
Techniques: raw, steam, stir-fry
Tip: Cook quickly, if at all, to preserve nutrients.
beets
carrots
cheese, e.g., Havarti, Muenster
salads, e.g., green
sandwiches, e.g., veggie burgers
sprouts, other, e.g., clover
stir-fries
tahini
SPROUTS, BUCKWHEAT
Techniques: Better served raw.
batters, e.g., pancake, waffle
carrots
lemon
salads, e.g., green
sandwiches, e.g., cheese
seeds, e.g., sesame
shoots, e.g., pea
sprouts, other, e.g., alfalfa
tahini
SPROUTS, CHICKPEA
Tips: Cook lightly, and never eat raw.
hummus
stir-fries
SPROUTS, CLOVER
Flavor: slightly sweet
Volume: quiet
cole slaws
eggs, e.g., omelets
onions
salads
sandwiches, e.g., peanut butter
sprouts, other, e.g., broccoli
stir-fries
SPROUTS, DAIKON (see also SPROUTS, RADISH)
Season: spring–summer
Flavor: bitter
Volume: quiet
Technique: raw
SPROUTS, LEAFY (see ALFALFA SPROUTS and CLOVER SPROUTS)
SPROUTS, LENTIL
Flavor: slightly sweet, with earthy notes of bell pepper, celery and/or nuts
Volume: moderate
Nutritional profile: 75% carbs / 21% protein / 4% fat
Calories: 80 per 1-cup serving (raw)
Protein: 7 grams
Techniques: steam (Note: never raw)
Possible substitutes: celery, green bell pepper
arugula
beans
butter
drinks, e.g., juices, smoothies
ginger
greens, salad
honey
lemons
onions
oranges
peas
rice
salads, e.g., green, potato
sandwiches
seeds, e.g., sunflower
soups, e.g., sprouted lentil
soy sauce
stews
stir-fries
vinegar
SPROUTS, MUNG BEAN
Flavor: slightly sweet, with notes of spring peas, and a crisp, crunchy, juicy texture
Volume: quiet
Nutritional profile: 70% carbs / 25% protein / 5% fat
Calories: 30 per 1-cup serving (raw)
Protein: 3 grams
Techniques: sauté, steam, stir-fry (just 30 seconds, to maintain sprouts’ crispy texture) (Note: never raw)
Factoid: the most-consumed sprout worldwide
Asian cuisines
beans, e.g., black
bell peppers, e.g., red
bok choy
butter
cabbage, e.g., napa
carrots
celery
cheeses, soft
chickpeas
chiles, e.g., red
Chinese cuisine
cumin seeds
curry powder
dips
drinks, e.g., juices, smoothies
egg rolls
eggs
garlic
ginger
greens, e.g., salad
hoisin sauce
hummus
Indian cuisine
kimchi
Korean cuisine
lemon, e.g., juice
lentils
lo mein
miso
moo shu vegetables
mushrooms, e.g., shiitake
mustard
mustard seeds
noodles, Asian, e.g., rice, rice vermicelli, udon
oil, e.g., grapeseed, peanut, sesame
onions, e.g., red
pad thai
parsley
peanuts and peanut butter
peas
quinoa
radishes
rice
rice paper wrappers
SALADS, e.g., Asian, potato, vegetable
salt, e.g., sea
sandwiches
sesame, e.g., oil, seeds
slaws, e.g., Asian
soups, e.g., miso
soy sauce
spinach
spring rolls, i.e., fried
sprouts, other, e.g., adzuki, lentil
stews
STIR-FRIES
stock, vegetable
sugar
summer rolls, i.e., not fried
Thai cuisine
tofu
vegetables
Vietnamese cuisine
vinegar, e.g., rice
watercress
Flavor Affinities
bean sprouts + miso soup + tofu
bean sprouts + red bell peppers + shiitake mushrooms
bean sprouts + rice vinegar + salt + sugar + sesame oil/seeds
SPROUTS, PEA
Flavor: notes of fresh peas, and a starchy texture
Nutritional profile: 78% carbs / 17% protein / 5% fat
Calories: 150 per 1-cup serving (raw)
Protein: 11 grams
SPROUTS, RADISH (see also SPROUTS, DAIKON)
Flavor: slightly sour/hot, with spicy notes of pepper and/or radishes
Volume: moderate–loud
avocado
bread, whole-wheat
cheeses, soft
dips
eggs, e.g., omelets
greens, salad
oil, nut (e.g., walnut), olive
onions, e.g., red
salad, egg
SANDWICHES, e.g., egg salad, wraps
shallots
slaws
stir-fries
sushi, vegetarian
vinegar, e.g., red wine
SPROUTS, SUNFLOWER SEED
Flavor: bitter/sweet, with earthy notes of sunflower seeds, and a crisp texture
Volume: quiet
avocado
basil
cheese, e.g., feta
citrus, e.g., grapefruit, orange
dill
garlic
kale
lemon, e.g., juice
oil, e.g., sunflower
parsley
pea shoots
salads
sandwiches, e.g., wraps
scallions
seeds, e.g., sesame, sunflower
shallots
smoothies
spinach
sushi, vegetarian
tomatoes
vinegar, red wine
SQUASH (see SQUASH, SUMMER; SQUASH, WINTER; ZUCCHINI, and other specific varieties of squash)
Tips: Spaghetti squash is named for its spaghetti-like strands, which you can toss with sauce and serve just like pasta. But consider slicing summer squash (e.g., yellow squash, zucchini) into julienne strips on a mandoline, or spiralizing it, and serving in the same manner.
SQUASH, ACORN (see also SQUASH, WINTER)
Season: autumn–winter
Flavor: slightly sweet, with notes of black pepper and/or nuts
Volume: quiet–moderate
Nutritional profile: 93% carbs / 5% protein / 2% fat
Calories: 85 per 1-cup serving (boiled, mashed)
Protein: 2 grams
Techniques: bake (e.g., at 350°F–375°F for 45 minutes), braise, mash, pressure-cook (3–8 minutes), roast, steam (10–12 minutes), stuff
Tips: Choose larger, heavier acorn squash. The texture is not good for pureeing.
ACORN SQUASH, STUFFED
allspice
almonds
APPLES
apricots, e.g., dried
beans, e.g., anasazi, fava, kidney
bell peppers, e.g., red
bread crumbs and bread stuffings, e.g., whole-grain
bulgur
butter and brown butter
celery
chard, Swiss
cheese, e.g., Parmesan, Swiss
CINNAMON
cloves
coconut and coconut milk
corn
cranberries, e.g., dried
currants
curry powder
fennel
garlic
ghee
ginger
hazelnuts
honey
kale
lemon, e.g., juice
liqueur, e.g., amaretto, Grand Marnier
MAPLE SYRUP
mint
miso
mushrooms, e.g., chanterelle
nutmeg
olive oil
onions
orange, e.g., juice, zest
parsley, flat-leaf
pears
pecans
pilafs
pine nuts
pistachios
plums, dried
quinoa
raisins
RICE (e.g., wild) and rice stuffing
sage
salt, sea
savory
scallions
soups
soy sauce
stews
SUGAR, BROWN
sweetener, esp. evaporated cane juice
tamari
vanilla
vinegar, e.g., cider
Flavor Affinities
acorn squash + apples + curry powder
acorn squash + apples + maple syrup
acorn squash + cinnamon + olive oil
acorn squash + corn + potatoes
acorn squash + cranberries + orange
acorn squash + ginger + maple syrup + soy sauce
acorn squash + pecans + quinoa
SQUASH, BUTTERCUP (see also SQUASH, WINTER)
Flavor: sweet–very sweet, with notes of chestnuts, honey, and/or sweet potato, and a somewhat dry texture (akin to that of sweet potatoes)
Volume: quiet–moderate
Techniques: bake, braise, puree, roast (for 30–45 minutes at 400°F), steam
almonds
arugula
baked goods, e.g., muffins, pies
bell peppers
butter and brown butter
casseroles
cheese, e.g., feta, Taleggio
chiles and chili powder
cilantro
coconut milk
cumin
curries
garlic
ginger
gratins
hominy
honey
leeks
lemon, e.g., juice
lemongrass
oil, e.g., chili, corn, peanut
onions, e.g., red
parsnips
pasta, e.g., gnocchi, ravioli
peanuts
pears
pepper, black
purees
sage
shallots
SOUPS, e.g., minestrone, squash
soy sauce
spinach
squash, other winter, e.g., butternut
stews
stock, vegetable
tamari
yogurt, e.g., Greek
Flavor Affinities
buttercup squash + bell peppers + chiles + coconut milk + curry paste + peanuts
buttercup squash + ginger + pears
SQUASH, BUTTERNUT (see also SQUASH, WINTER)
Season: autumn–winter
Flavor: sweet, with notes of butter, fruit, nuts, and/or sweet potatoes, and creamy in texture
Volume: moderate
Techniques: bake, braise, mash, puree, roast, simmer, sauté, steam, tempura-fry
Who says it’s healthful: The Center for Science in the Public Interest’s Nutrition Action includes butternut squash on its “10 Best Foods” list.
Nutritional profile: 93% carbs / 5% protein / 2% fats
Calories: 85 per 1-cup serving (baked, cubed)
Protein: 2 grams
Possible substitutes: pumpkin, sweet potatoes, yams
allspice
apples, e.g., fruit, juice
artichokes, Jerusalem
arugula
baked goods, e.g., muffins
barley
basil
bay leaf
BEANS, e.g., adzuki, lima, pinto, white
berries, e.g., blackberries, blueberries
butter and brown butter
cabbage, savoy
cardamom
carrots
casseroles
cauliflower
cayenne
celery
celery root
CHEESE, e.g., Asiago, Camembert, cheddar, cream, Fontina, goat, PARMESAN, pecorino, ricotta, Romano
chestnuts
chickpeas
CHILES, e.g., ancho, chipotle, jalapeño; chili pepper flakes; chili pepper sauce
chives
cilantro
CINNAMON
cloves
coconut and coconut milk
coriander
corn
couscous
cranberries
cream
cumin
curry powder and CURRIES
dates
eggs
fennel
GARLIC
GINGER
grains, whole, e.g., bulgur, farro, millet, quinoa
gratins
greens
honey
kale
leeks
lemon, e.g., juice, zest
lemongrass
LIME, e.g., juice, zest
MAPLE SYRUP
marjoram
milk, dairy or nondairy, e.g., cashew
miso, e.g., white
MUSHROOMS, e.g., black trumpet, chanterelle, wild
NUTMEG
NUTS, e.g., almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios, walnuts
OIL, e.g., canola, grapeseed, OLIVE, pumpkin seed, walnut
ONIONS, e.g., green, red, yellow
orange, e.g., juice, zest
oregano
paprika, smoked
parsley, flat-leaf
pasta, e.g., gnocchi, lasagna, ravioli
pears and Japanese pears
pepper, e.g., black, white
pizza
pomegranate seeds
PUMPKIN SEEDS
purees
raisins
rice, e.g., Arborio
RISOTTOS
rosemary
saffron
SAGE
salt, e.g., sea
savory
sesame seeds, e.g., black, white
shallots
shiso
SOUPS and bisques
spinach
star anise
stews
STOCK, e.g., mushroom or vegetable
succotash
sugar, e.g., brown
sunflower seeds
tahini
tamari
tarragon
tarts
thyme
tofu
tomatoes
vanilla
VINEGAR, e.g., balsamic, cider, red wine, sherry
wine, e.g., dry white
yogurt
za’atar
Flavor Affinities
butternut squash + allspice + cinnamon + cloves + maple syrup + vanilla
butternut squash + almond butter + cinnamon + garlic + ginger
butternut squash + almonds + cumin + raisins
butternut squash + apples + cinnamon + ginger + maple syrup + walnuts
butternut squash + apples + cheese + honey
butternut squash + apples + curry powder
butternut squash + apples + nuts (e.g., pecans, walnuts)
butternut squash + balsamic vinegar + mushrooms + pasta
butternut squash + bananas + cilantro + coconut milk + lime
butternut squash + brown butter + pine nuts + sage + pasta
butternut squash + chanterelle mushrooms + risotto + saffron
butternut squash + chickpeas + couscous
butternut squash + chiles + lime
butternut squash + cilantro + curry powder + lime + yogurt
butternut squash + citrus (e.g., lime, orange) (+ garlic) + ginger
butternut squash + coconut milk + lemongrass
butternut squash + curry + peas + tofu
butternut squash + fruit (e.g., cranberries, dates) + nuts (e.g., pecans, pistachios)
butternut squash + ginger + tamari + tofu
butternut squash + hominy + red beans
butternut squash + maple syrup + walnut oil
butternut squash + onions + pasta + pecans + sage
butternut squash + orange + sage
butternut squash + Parmesan cheese + pumpkin seeds
butternut squash + quinoa + walnuts
butternut squash + rosemary + tomatoes + white beans
butternut squash + sage + walnuts
“We’ve juiced butternut squash to add color and flavor to risotto. I don’t like the mouthfeel that results from drying and powdering the [leftover] mulch to flavor dishes. But I’ve made a butternut squash chutney out of adding the juice back to the mulch and seasoning it with cardamom, garlic, star anise, sugar, and vinegar.”
SQUASH, CROOKNECK (see also SQUASH, SUMMER)
Techniques: grill, raw, sauté
basil
bay leaf
chiles, e.g., jalapeño
cilantro
curry powder
marjoram
milk, e.g., nondairy (almond, coconut, rice)
mint
oil, e.g., olive, vegetable
onions
oregano
parsley
pepper, black
sage
salt
scallions
soups, e.g., squash
thyme
SQUASH, DELICATA (see also SQUASH, WINTER)
Season: winter
Flavor: sweet, with notes of butter, corn, and/or sweet potatoes, and a creamy, firm texture
Volume: quiet–moderate
Techniques: bake (at 350°F for 45 minutes), grill, roast, sauté, steam
Tip: Its thin skin can be easily peeled or even eaten.
allspice
anise
apples, apple cider, and apple juice
beans, e.g., black, cannellini, cranberry, white
beets
bread crumbs
butter
cayenne
celery
cheese, e.g., feta, mozzarella, Parmesan, smoked mozzarella
chiles, e.g., chipotle, jalapeño
cilantro
cinnamon
cloves
cranberries, dried
cream
cumin
dates
fennel
fennel seeds
garlic
honey
kale
lime, e.g., juice
maple syrup
mint
mushrooms, e.g., cremini, oyster, shiitake
mustard, Dijon
NUTS, e.g., almonds, hazelnuts, pine nuts, pistachios, walnuts
oil, olive
ONIONS, e.g., red, yellow
orange, e.g., juice
parsley
pepper, e.g., white
pizzas
pomegranate seeds
potatoes, e.g., fingerling
quinoa
rice, brown
rosemary
sage
seeds, e.g., sesame
soy sauce
squash, stuffed
stock, vegetable
sugar, brown
tahini
THYME
tomatoes
vinegar, apple cider or balsamic
yogurt
Flavor Affinities
delicata squash + apple cider/apples + herbs (e.g., rosemary, sage) + walnuts
delicata squash + beets + feta cheese + mint
delicata squash + black pepper + garlic + olive oil + Parmesan cheese + pasta
delicata squash + brown sugar + soy sauce
delicata squash + chipotle chiles + lime
delicata squash + garlic + sage
delicata squash + honey + sage
delicata squash + orange + thyme
SQUASH, HUBBARD (see also SQUASH, WINTER)
Flavor: neutral, with a watery texture
Volume: quiet
Techniques: bake, boil, mash, puree, roast
Possible substitute: pumpkin
allspice
almonds
baked goods, e.g., pies
bay leaf
beans, e.g., lima
carrots
cayenne
chives
cinnamon
curry spices, e.g., coriander, cumin
fennel
garlic
hazelnuts
leeks
lemon, e.g., juice
maple syrup
molasses
nutmeg
oil, e.g., olive
pancakes
pepper, black
purees
risottos
rosemary
sage
salt
soups
squash, stuffed
sugar, brown
tamari
SQUASH, KABOCHA (see also SQUASH, WINTER)
[kah-BOH-chah]
Season: summer–winter
Flavor: sweet with notes of honey, nuts, pumpkin, and/or sweet potatoes; dry and starchy yet creamy, custardy, and smooth in texture (when cooked)
Volume: moderate–loud
Techniques: bake (20–25 minutes at 400° F), boil, braise, deep-fry, mash, puree, pressure-cook, roast, simmer (20–25 minutes), steam
Tip: This is a quick-cooking squash with an edible skin.
almonds
apples
basil and Thai basil
bay leaf
beans, e.g., adzuki, cranberry, green, kidney, mung
butter
cayenne
celery root
chard
cheese, e.g., Parmesan, ricotta
chestnuts
chiles, e.g., chipotle
chili pepper flakes and chili powder
cilantro
cinnamon
coconut and coconut milk
coriander
couscous
cranberries, dried
cream
crème fraîche
cumin
currants
curry paste, powder, and spices, and curries, e.g., Thai
desserts
fennel and fennel seeds
GARLIC
GINGER
grains, whole, e.g., millet
greens, winter, e.g., mustard
hazelnuts
honey
Japanese cuisine
Kaffir lime leaves
kale
leeks
lemon, e.g., juice
lettuce, e.g., Bibb
lime, e.g., juice, zest
maple syrup
melon, bitter
mirin
miso, e.g., white
mushrooms, e.g., black trumpet, oyster
noodles, udon
nutmeg
oils, e.g., canola, olive, sesame
ONIONS, e.g., red, sweet, yellow
orange, e.g., juice, zest
paprika, e.g., hot, smoked
pastas, e.g., lasagna
pears
pecans
pepper, e.g., black
pies
pomegrantes
puddings
pumpkin seeds
purees
radicchio
raisins
rice, e.g., basmati and/or brown
rice, wild
rosemary
sage
sake
salt, sea
scallions
shiso
SOUPS, e.g., vegetable
soybeans, e.g., black
soy sauce
stews
stock, vegetable
sugar
tamari
tempura, vegetable
tofu
tomatoes, e.g., green or red
umeboshi paste
vinegar, e.g., apple cider, balsamic, brown rice
walnuts
yuzu, e.g., juice, zest
Flavor Affinities
kabocha squash + brown rice + shiso + tofu
kabocha squash + brown rice vinegar + mirin + miso + tamari + umeboshi paste
kabocha squash + cinnamon + maple syrup
kabocha squash + coconut milk + curry spices
kabocha squash + coconut milk + Kaffir lime leaves + lemongrass
kabocha squash + garlic + ginger + sesame oil + soy sauce
kabocha squash + ginger + maple syrup + soy sauce
kabocha squash + hazelnuts + thyme
kabocha squash + kale + tamari
kabocha squash + mirin + scallions + soy sauce
kabocha squash + sage + wild rice
SQUASH, PATTYPAN (see also SQUASH, SUMMER)
Season: summer–early autumn
Flavor: notes of butter, cucumber, nuts, and/or zucchini, with a firm, tender texture
Volume: quiet
Techniques: bake, sauté, steam, stuff (Note: Cook small pattypan whole.)
Tip: As pattypan tastes similar to zucchini, use it in similar ways.
allspice
apples
asparagus
bread crumbs, e.g., whole-wheat
capers
cheese, e.g., goat, Gruyère, manchego, Parmesan, ricotta
chili pepper flakes
chives
corn
eggplant
eggs
garlic
leeks
lemon
mushrooms, e.g., chanterelle
nutmeg
oils, e.g., olive, walnut
onions, e.g., red
parsley
PATTYPAN SQUASH, STUFFED
pecans
pepper, e.g., black
pesto
rosemary
sage
salt, e.g., kosher
stock, vegetable
thyme
tomatoes
zucchini
Flavor Affinities
pattypan squash + asparagus + mushrooms + onions + walnut oil
pattypan squash + bread crumbs + garlic
pattypan squash + corn + onions
SQUASH, SPAGHETTI
Season: late summer–winter
Flavor: slightly sweet, with the texture of crunchy (if stringy) spaghetti
Volume: quiet–moderate
Nutritional profile: 86% carbs / 8% fats / 6% protein
Calories: 45 per 1-cup serving (boiled or baked)
Protein: 1 gram
Techniques: bake (at 350°F about 30–90 minutes), boil (about 30–60 minutes), roast (at 400°F for 15–20 minutes), sauté, steam (20–45 minutes, until tender)
Tips: Spaghetti squash is named after the appearance of its cooked flesh, whose strands resemble the pasta. You can bake it whole (as some insist on), after puncturing it in a few places to allow steam to escape, or halved (as Andrew taught me). Use a fork to pull off strands of cooked squash. Toss or top with sauce and serve like spaghetti. Although spaghetti squash can be found as early as late summer, look to pairing tips for winter squash, which its flavor more closely resembles.
basil
bay leaf
beans, e.g., black, kidney
bell peppers, e.g., red
bok choy
broccoli
bulgur
butter and brown butter
carrots
casseroles
chard
CHEESE, e.g., Gruyère, mozzarella, PARMESAN
chiles, dried; and chili pepper flakes
cilantro
cinnamon
eggs
fennel
GARLIC
ginger
gratins
hazelnuts
lentils
“meatballs”
mushrooms, e.g., button, chanterelle, oyster, porcini
nutmeg
oil, e.g., corn, flaxseed, olive, peanut, sesame
ONIONS
oregano
parsley
parsnips
“PASTA”
pepper, black
pesto
pistachios
rosemary
sage
salads
salt
sauces, e.g., pasta, tomato
“sausage,” vegan
scallions
soy sauce
sugar, brown
thyme
tomatillos
TOMATOES, TOMATO PASTE, and TOMATO SAUCE
vinegar, e.g., balsamic, rice, sherry, wine
walnuts
zucchini
Flavor Affinities
spaghetti squash + balsamic vinegar + kidney beans
spaghetti squash + basil + garlic
spaghetti squash + basil + tomatoes
spaghetti squash + brown butter + hazelnuts
spaghetti squash + garlic + tomatoes
spaghetti squash + mozzarella cheese + tomatoes
spaghetti squash + mushrooms + onions
SQUASH, SUMMER (see also CHAYOTE; SQUASH, CROOKNECK; SQUASH, PATTY PAN; and ZUCCHINI)
Season: summer
Flavor: slightly bitter/sweet, with earthy notes of butter, cucumber, and/or nuts, and a tender, juicy texture
Volume: very quiet–quiet/moderate
What it is: vegetable
Nutritional profile: 73% carbs / 18% protein / 9% fats
Protein: 1 gram
Techniques: bake (at 375°F about 20 minutes), boil, braise, deep-fry, grate, grill, marinate, mash, pressure cook (whole, 2–3 minutes), raw, roast, sauté, steam (5–10 minutes), stir-fry (2–3 minutes), stuff
Tips: Opt for organic summer squash. Eat the peel, too, which is a great source of fiber.
Botanical relatives: winter squashes
allspice
arugula
baked goods, e.g., muffins, quick breads
BASIL
beans, e.g., cannellini, white
bell peppers, e.g., green, red
bread crumbs
butter
capers
carrots
chard, Swiss
CHEESE, e.g., Asiago, cheddar, feta, goat, Gruyère, Monterey Jack, mozzarella, PARMESAN, pecorino, provolone, ricotta, ricotta salata, Swiss
chiles, e.g., dried, fresh, jalapeño, red, green; chili pepper flakes and chili powder
chives
cilantro
cinnamon
coriander
corn
curry, e.g., powder, spices
DILL
eggplant
eggs, e.g., frittatas, omelets
enchiladas
epazote
escarole
fennel seeds
GARLIC
ginger
grains, whole, e.g., bulgur
greens, e.g., mustard, turnip
LEMON, e.g., juice, zest
marjoram
mint
mustard, e.g., Dijon, and mustard seeds
nutmeg
OIL, e.g., canola, OLIVE
olives
onions, e.g., red
oregano
paprika
PARSLEY
pasta, e.g., lasagna, linguini, orzo, rigatoni
pepper, black
pesto
pine nuts
ratatouille
rice
risotto
ROSEMARY
saffron
sage
salads, e.g., green, pasta
salt, e.g., sea
savory
scallions
shallots
soups, e.g., squash
stews, e.g., vegetable
stock, e.g., vegetable
sunflower seeds
tarragon
thyme
TOMATOES and TOMATO SAUCE
tomatoes, sun-dried
vegetables, root, e.g., parsnips, turnips
VINEGAR, e.g., balsamic, cider, red wine, rice wine, white wine
walnuts
yogurt
zucchini blossoms
Flavor Affinities
summer squash + basil + tomato
summer squash + cheese + eggs + frittata + scallions
summer squash + cilantro + escarole + scallions
summer squash + eggs + frittata + goat cheese
summer squash + garlic + olive oil
summer squash + garlic + parsley
summer squash + lemon + rosemary
summer squash + mint + thyme
summer squash + pecorino cheese + truffles
SQUASH, WINTER—IN GENERAL, OR MIXED SQUASHES (see also PUMPKIN; SQUASH, ACORN; SQUASH, BUTTERCUP; SQUASH, BUTTERNUT; SQUASH, DELICATA; SQUASH, HUBBARD; SQUASH, KABOCHA)
Season: autumn–winter
Volume: moderate
What it is: starchy vegetable
Techniques: bake (at 375°F for 30–45 minutes), boil (6–10 minutes, in small pieces), braise, grill, mash, pressure-cook, puree, roast, sauté, simmer, steam (15–40 minutes), stew, stuff
Botanical relatives: cucumbers, melons, pumpkins
Possible substitutes: carrots, pumpkin
allspice
anise seeds
APPLES, e.g., cider, fruit, juice
baked goods, e.g., breads, cakes, cookies, muffins, pies
basil
beans, white
bread crumbs, e.g., whole-grain
burritos
butter and brown butter
cardamom
carrots
cashews
casseroles
cauliflower
cayenne
celery
CHEESE, e.g., blue, cheddar, feta, Fontina, Gorgonzola, Gruyère, mozzarella, Parmesan, pecorino, ricotta, ricotta salata, Romano, Roncal
chestnuts
chiles, e.g., dried, jalapeño, red; chili pepper flakes and chili powder
cider
cilantro
CINNAMON
citrus, e.g., juice, zest
cloves
coconut, e.g., butter, fruit, milk
coriander
cornmeal
cranberries, e.g., dried
cream
cumin
curry, e.g., paste, powder, spices
dates
eggs, e.g., poached
fennel seeds
figs and fig syrup
GARLIC
ghee
GINGER
grains, whole, e.g., farro, spelt
gratins
greens, e.g., mesclun, mustard
honey
leeks
lemon, e.g., juice
lemongrass
licorice
lime
mace
maple syrup
marjoram
mint
mirin
miso, e.g., white
molasses
mousses
mushrooms, e.g., chanterelle, wild
noodles, e.g., udon
NUTMEG
NUTS, e.g., hazelnuts, macadamia, pecans, walnuts
OIL, e.g., OLIVE, safflower, sesame, sunflower
ONIONS, e.g., green, RED
oranges, e.g., juice
pancakes
paprika
parsley
parnsips
pastas, e.g., ravioli
pears
PECANS
pepper, e.g., black
pies
pine nuts
pineapples
pistachios
potatoes
puddings
purees
quince
radicchio
raisins
radicchio
rice, e.g., brown, wild
risottos
rosemary
rum
SAGE
savory
scallions
seeds, e.g., flax, pumpkin, sesame (e.g., black)
shallots
soufflés
SOUPS, e.g., squash, winter vegetable
soy sauce
spreads
squash, other winter
squash, stuffed
stews
stock, vegetable
SUGAR, BROWN
tahini
tarragon
thyme
tofu
turmeric
vanilla
vinegar, e.g., balsamic, sherry
WALNUTS
Flavor Affinities
winter squash + apples + cinnamon + ginger + pecans
winter squash + bread crumbs + cheese
winter squash + brown butter + cheese (e.g., Gruyere, Parmesan, ricotta salata) + sage
winter squash + cashews + cilantro + coconut + curry powder + sesame seeds
winter squash + cinnamon + cloves + ginger + nutmeg
winter squash + cranberries + mustard greens + nutmeg + ricotta
winter squash + cranberries + pecans
winter squash + dill + sour cream
winter squash + garlic + leeks + olive oil + sage
winter squash + honey + lemon juice
winter squash + lime juice + soy sauce
winter squash + parsley + rosemary + sage + thyme
SQUASH, YELLOW (see SQUASH, SUMMER)
SRIRACHA (aka CHILI GARLIC SAUCE)
Flavor: bitter/sour/hot, with a smooth texture
Volume: loud
What it is: Thai hot sauce: chili paste + garlic + salt + sugar + vinegar
Tip: Huy Fong does not include fish sauce or shrimp paste, while other brands may.
Possible substitutes: veg Asian chili garlic sauce or Malaysian sambal oelek
Asian cuisines
carrots
cashews
celery
chickpeas
chili, vegetarian
fried rice
garlic
ginger
mushrooms
noodles, Asian, e.g., rice
onions, e.g., green, white
rice, e.g., jasmine
sesame, e.g., oil, seeds
soy sauce
stir-fries
stock, vegetable
Thai cuisine
tofu
tomatoes
STAR ANISE
Flavor: bitter/sweet, aromatic, with pungent notes of anise, licorice, and/or spices
Volume: moderate–loud
Tips: Star anise is slightly more bitter than anise seeds, to which it is not related. Add at the beginning of the cooking process.
Possible substitute: anise seeds
Asian cuisines
baked goods
bay leaf
berries, e.g., blackberries
chiles
CHINESE CUISINE
chocolate, e.g., milk
cinnamon
citrus
curries
curry leaves and curry powder
five-spice powder
ginger
greens, e.g., mizuna
ice creams
Malaysian cuisine
marinades
mint
noodles, Asian
orange
pears, e.g., poached
pepper, black
plums
rose water
salad dressings
sauces, e.g., barbecue
sorbets
soups
soy sauce
stews
stir-fries
sugar, e.g., brown
teas
Vietnamese cuisine, e.g., pho
STAR FRUIT (aka CARAMBOLA)
Flavor: sour and/or sweet, with notes of apples, citrus, and/or tropical fruit, and a crisp, juicy texture
Volume: moderate
Nutritional profile: 80% carbs / 11% protein / 9% fat
Calories: 40 per 1-cup serving (raw)
Protein: 1 gram
Tips: Look for browning edges to get the sweetest fruit. The star-shaped slices are so pretty it’s hard to recommend serving them in smoothies, but some do!
STOCK, “BEEF”
Brand: Better Than Bouillon’s “No Beef Vegan Base,” beef-flavored bouillon
STOCK, “CHICKEN”
Brand: Better Than Bouillon’s “No Chicken Vegan Base,” chicken-flavored bouillon
STOCK, MUSHROOM
Tip: Use a mushroom stock (made from several of the ingredients below) as an earthier, bolder alternative to vegetable stock in many heartier dishes, such as mushroom-based pastas, risottos, sauces, and soups.
bay leaf
carrots
celery
fennel
garlic
leeks
marjoram
MUSHROOMS, e.g., dried or fresh; mixed, porcini, shiitake, white
oil, olive
onions, e.g., yellow
oregano
parsley
pepper, black
rosemary
salt
tamari
thyme
wine, e.g., marsala
STOCK, VEGETABLE (see also DASHI)
Tips: Vegetable stock is a great staple to have on hand as a base for grains, legumes, marinades, rices, risottos, sauces, or soups. It’s easy to make by simmering your favorite combination of several of the vegetables and seasonings below with water. To make a louder version, roast the vegetables first. As a low-fat substitute, use vegetable stock instead of oil when sautéing or stir-frying foods.
basil
bay leaf
beans, black (fermented)
cabbage
carrots
celery
cilantro
garlic
kombu
leeks
lemongrass
marjoram
mirepoix (carrots + celery + onions)
mushrooms, e.g., shiitake, white
oil, olive
onions, e.g., yellow
oregano
parsley
parsnips
pepper, black
potatoes
rosemary
sage
salt, kosher or sea
savory
thyme
water
wine, dry white
“The foundation of my vegetable stock is about 60 percent onions, 25 percent celery, and 15 percent carrots. I’ll often add garlic and portobello or shiitake mushrooms and stems.”
—AARON ADAMS, PORTOBELLO (PORTLAND, OR)
STRAWBERRIES
Season: spring–summer
Flavor: sweet/sour, and a delicate texture
Volume: quiet–moderate
Nutritional profile: 85% carbs / 8% fats / 7% protein
Calories: 50 per 1-cup serving (raw, halved)
Protein: 1 gram
Techniques: puree, raw, sauté
Tips: Opt for organic strawberries. Adding sugar enhances strawberry flavor, as does adding an acid such as citrus juice or vinegar.
Botanical relatives: almonds, apples, apricots, blackberries, cherries, peaches, pears, plums, quinces, raspberries
agave nectar
almonds
apples
apricots
arugula
bananas
bell peppers
BERRIES, OTHER, e.g., blackberries, blueberries, raspberries
buttermilk
caramel
cheese, e.g., burrata, cream, feta, goat, mozzarella, ricotta, ricotta salata, sheep’s milk
chocolate, e.g., dark
cinnamon
coconut
CREAM
crème fraîche
cucumber
DESSERTS, e.g., cobblers, crumbles, custards, ICE CREAMS, pies, puddings, sorbets, strawberry shortcake, tarts
drinks, e.g., sparkling water, sparkling wine
fennel
figs
ginger
grapefruit
granitas
guava
hazelnuts
honey
jams
kiwi
LEMON, e.g., juice
lime, e.g., juice
liqueurs, e.g., Cointreau, curaçao, framboise, Grand Marnier, Kirsch
lychees
mango
maple syrup
mascarpone
melon, e.g., cantaloupe
milk, almond
mint
nuts
oats and oatmeal
oil, olive
orange, e.g., juice, zest
pancakes
peaches
pecans
PEPPER, e.g., black, tellicherry
pineapple
pine nuts
pistachios
*RHUBARB
salads, e.g., fruit, green
sauces, e.g., dessert
shortcakes
SMOOTHIES
sorbets
soups, e.g., fruit, “gazpacho”
sour cream
spinach
SUGAR, e.g., brown, confectioners’
tarts
thyme
tofu, silken
tomatoes
VANILLA
VINEGAR, E.G., *BALSAMIC, esp. aged; red wine
walnuts
watermelon
wine, e.g., Beaujolais, Marsala, port, rose, sherry, sparkling (e.g., Champagne), sweet
yogurt
Flavor Affinities
strawberries + almonds + lemon
strawberries + arugula + balsamic vinegar + pine nuts + ricotta
strawberries + balsamic vinegar + basil + burrata cheese
strawberries + balsamic vinegar + spinach + walnuts
strawberries + balsamic vinegar + tellicherry pepper
strawberries + basil + balsamic vinegar
strawberries + basil + Grand Marnier
strawberries + basil + lemon + mint
strawberries + brown sugar + cinnamon + oatmeal
strawberries + cream cheese + lemon
STRAWBERRIES + GINGER + MAPLE SYRUP + RHUBARB
strawberries + honey + lime
strawberries + lemon + ricotta
strawberries + maple syrup + thyme
strawberries + mascarpone + passion fruit + vanilla
strawberries + pistachios + yogurt
strawberries + rhubarb + vanilla
strawberries + ricotta salata + walnuts
“I know it’s boring, but the classic combination of strawberries and cream or vanilla ice cream is something you simply can’t improve on. Together, they have perfect flavor and texture.”
—AMANDA COHEN, DIRT CANDY (NEW YORK CITY)
SUCANAT
Flavor: sweet
Volume: moderate
What it is: a sweetener (SUgar CAne NATural) made from sugar cane juice that has been evaporated and granulated
Possible substitutes: Can substitute for regular (or muscovado) sugar in equal amounts, especially in baked goods.
SUGAR, BROWN—DARK
Flavor: sweet, with deep notes of molasses
Factoid: Dark brown sugar is 6.5 percent molasses.
SUGAR, BROWN—LIGHT
Flavor: sweet, with light caramel notes
Factoid: Light brown sugar is 3.5 percent molasses.
SUGAR, DATE
Flavor: sweet, with notes of dates
Volume: moderate
What it is: ground dehydrated dates
SUGAR, MAPLE
Flavor: sweet, with notes of maple
SUGAR, MUSCOVADO
Flavor: sweet, with earthy molasses notes
Volume: moderate–loud
SUGAR, ORGANIC CANE
Brand: Rapadura
SUGAR, PALM
Flavor: sweet, with notes of caramel and/or maple syrup
Volume: quieter (paler)–louder (darker)
Technique: grate
Possible substitute: light brown sugar
Brand: Big Tree Farms Organic Coconut Palm Sugar
baked goods, e.g., cookies
bananas
chiles
chocolate
COCONUT and COCONUT MILK
coffee
cream
curries, Thai
custards
desserts
fruits
Indonesian cuisine
jackfruit
lime
Malaysian cuisine
mango
maple syrup
pad thai
papaya, green
puddings
pumpkin
rice, sticky
salads, e.g., fruit
sauces
Southeast Asian cuisines
Thai cuisine
water chestnuts
SUGAR SNAP PEAS (aka SNAP PEAS)
Season: spring
Flavor: sweet, with notes of peas and snow peas, and a crisp, crunchy texture
Volume: quiet–moderate
Nutritional profile: 68% carbs / 27% protein / 5% fats
Calories: 70 per 1-cup serving (cooked)
Protein: 5 grams
Techniques: blanch, boil, braise (add at the last minute), raw, sauté, simmer, steam (2–3 minutes), stir-fry
Tip: To retain crispness, cook only briefly.
asparagus
basil
bell peppers, e.g., yellow
broccoli
butter and brown butter
carrots
cashews
cauliflower
cheese, e.g., Parmesan
chervil
chiles
chives
cilantro
coconut milk
cumin
curry powder
curries
dill
dips
fennel
garlic and garlic scapes
ginger
grains, whole
horseradish
LEMONS, e.g., juice, zest
lettuce
lotus root
marjoram
MINT
miso
MUSHROOMS, e.g., portobello, shiitake
mustard, Dijon
noodles, Asian, e.g., soba
OILS, e.g., canola, corn, grapeseed, OLIVE, SESAME
onions, e.g., green, red
parsley
pastas
peanuts and peanut sauce
peas
pepper, black
pine nuts
pistachios
radishes
rice
sage
salads, e.g., grain, noodle, pasta
salt, e.g., kosher
scallions
sesame, e.g., oil, seeds
shallots
snow peas
soups
soy sauce
stews
stir-fries
stock, vegetable
sugar
tarragon
thyme
tofu
vinegar, e.g., red wine
water chestnuts
yogurt
Flavor Affinities
sugar snap peas + basil + garlic scapes
sugar snap peas + basil + stir-fries + tofu
sugar snap peas + chiles + garlic + lemon
sugar snap peas + cumin + thyme
sugar snap peas + dill + olive oil + scallions
sugar snap peas + garlic + lemon zest + pasta
sugar snap peas + garlic + mushrooms
sugar snap peas + garlic + pine nuts
sugar snap peas + ginger + sesame oil
sugar snap peas + lemon + mint
sugar snap peas + mustard + olive oil + vinegar
sugar snap peas + noodles/pasta + peanut sauce + soy sauce
sugar snap peas + sesame oil + sesame seeds
SUMAC
[SOO-mack]
Flavor: bitter/salty/sour/sweet, with astringent fruity and/or lemony notes
Volume: quiet–moderate
What it is: a tart-flavored spice
Tip: Add to foods over which you might otherwise squeeze lemon juice or grate lemon zest.
(North) African cuisines
avocados
beans, e.g., white
beets
bell peppers
breads, e.g., pita
cheese, e.g., feta
chickpeas
chiles and chili powder
cilantro
coriander
cucumbers
cumin
dips
drinks, e.g., “lemonade”
dukkah (Egyptian spice blend of almonds + coriander + cumin + salt + sesame seeds + sumac)
eggplant
eggs, e.g., boiled
falafel
fennel
garlic
ginger
grains, whole, e.g., farro, quinoa
HUMMUS
Iranian cuisine
kebabs
Lebanese cuisine
lemon, e.g., juice
lentils, e.g., red
marinades
mayonnaise
(Eastern) Mediterranean cuisine
MIDDLE EASTERN CUISINES
mint
Moroccan cuisine
oil, olive
ONIONS, e.g., raw
orange
oregano
parsley
pepper, black
pilafs
pine nuts
pomegranates
purslane
rice
salad dressings, e.g., tahini
SALADS, e.g., chickpea, cucumber, fattoush, tomato
salt
sauces
sesame seeds
sour cream
stews
sugar snap peas
Syrian cuisine
tahini
THYME
tomatoes
Turkish cuisine
vegetables
walnuts
yogurt
za’atar
zucchini
Flavor Affinities
sumac + bell peppers + garlic + lemon + onions + tomatoes
sumac + chickpeas + coriander + cumin
sumac + cucumbers + feta cheese + lemon + mint + parsley + tomatoes
sumac + dates + feta cheese + parsley
sumac + feta cheese + whole grains + zucchini
sumac + garlic + lemon
sumac + oregano + sesame seeds + thyme (aka za’atar)
SUMMER
Weather: typically hot
Techniques: barbecue, grill, marinate, raw, sauté
anise hyssop
apricots (peak: June)
arugula (peak: spring/summer)
avocados (peak: spring/summer)
bamboo shoots (peak: spring/summer)
basil (peak: summer)
beans, e.g., cranberry, fava, green, lima
bell peppers, e.g., red or yellow (peak: summer/autumn)
berries (peak: spring/summer)
blackberries (peak: June)
blueberries (peak: July)
boiled dishes
bok choy (peak: summer/autumn)
boysenberries (peak: June)
callaloo
celery (peak: summer/autumn)
chard (peak: summer/autumn)
cherries
chickpeas, fresh
chiles, e.g., poblano
chilled dishes and beverages
cilantro (peak: spring/summer)
cucumbers (peak: August)
currants, black
dill (peak: spring/summer)
edamame
eggplant
elderberries and elderflower
escarole (peak: summer/autumn)
fennel pollen (peak: spring/summer)
figs (peak: August)
flowers, edible
FRESHNESS
garlic (peak: August)
goji berries (peak: summer/autumn)
grapes (peak: summer/autumn)
greens, e.g., beet, leafy, mizuna
grilled dishes
grilling
guavas (peak: summer/autumn)
herbs, cooling, e.g., basil, cilantro, dill, fennel, licorice, marjoram, mint
horseradish (peak: summer/autumn)
huckleberries
ice cream
ices and granitas
jackfruit
kohlrabi (peak: summer/autumn)
lamb’s-quarter
lettuce, e.g., green leaf, lamb’s, red leaf
limes (peak: June)
loquats
lychees
mangoes (peak: spring/summer)
melons, e.g., cantaloupe (peak: August)
miso, light
mushrooms, e.g., chicken of the woods, hedgehog, lobster, porcini
nectarines (peak: July)
nettles (peak: spring/summer)
noodles, e.g., chilled, somen
okra (peak: August)
onions (peak: August)
onions, green
onions, red (peak: July), Vidalia (peak: June)
papalo
papayas (peak: summer/autumn)
peaches (peak: July–August)
pears, Bartlett (peak: August)
peas (peak: spring/summer)
picnics
plums (peak: August)
potatoes, e.g., new (peak: spring/summer)
puddings, summer
purslane
raspberries (peak: June–August)
raw foods (e.g., salads)
SALADS, e.g., fruit, green, pasta
salsas, fresh
savory, summer
sea beans
shallots (peak: summer/autumn)
slaws
snow peas (peak: June–July)
sorbets
soups, chilled, e.g., fruit, gazpacho
spices, cooking, e.g., peppercorns, white; turmeric
sprouts, daikon (peak: spring/summer)
SQUASH, SUMMER, e.g., pattypan, yellow, zucchini
steamed dishes
stone fruits, e.g., peaches, plums
strawberries (peak: spring/summer)
summer rolls
tarragon
thyme
tomatillos (peak: August)
TOMATOES
vegetables, green leafy
watercress
WATERMELON
ZUCCHINI and ZUCCHINI BLOSSOMS (peak: July)
“Summer is the easiest time of the year to cook because there is so much out there. It is all the flavors people wish they could eat year-round: fruit, tomatoes, and corn.”
—JON DUBOIS, GREEN ZEBRA (CHICAGO)