WORCESTERSHIRE SAUCE
Vegan Brands: Annie’s, Edward & Sons’ The Wizard’s (organic)
YAMS
Flavor: slightly sweet, with notes of sweet potato, and a starchy texture
Volume: moderate
Nutritional profile: 95% carbs / 4% protein / 1% fats
Calories: 160 per 1-cup serving (boiled, cubed)
Protein: 2 grams
Techniques: bake (40 minutes), boil (10–20 minutes), mash, puree, roast, steam, stew (Note: never raw)
Factoids: Yams are not botanical relatives of sweet potatoes. Sweet potatoes are more closely related to morning glories than they are to yams.
Possible substitutes: carrots, pumpkin, sweet potatoes, winter squash
African cuisine
agave nectar
allspice
almonds
apples
apricots, e.g., dried, fresh
Asian cuisine, and sometimes called “the potato of Asia”
bananas
cardamom
Caribbean cuisine
carrots
cayenne
chestnuts
chiles rellenos
chili pepper flakes and chili powder
chips
cilantro
CINNAMON
cloves
COCONUT and COCONUT MILK
coriander
crème fraîche
cumin
currants
curry powder and curry spices
eggs
GARLIC
ginger
gratins
greens, bitter, e.g., mustard
honey
kale
LEMON, e.g., juice, zest
lime, e.g., juice
maple syrup
milk, e.g., coconut, rice
millet
mustard and mustard seeds
North African cuisines
nutmeg
oil, e.g., canola, corn, grapeseed, olive, peanut, sesame
onions
ORANGE, e.g., juice, zest
oregano
parsnips
pasta, e.g., gnocchi
peanuts and peanut butter
peas, green
pepper, black
pistachios
plantains, e.g., green
potatoes
puddings
quesadillas
rice, brown
sage
salads
salt, kosher or sea
seeds, e.g., pumpkin, sesame, sunflower
sesame, e.g., oil, seeds
shallots
SOUPS, e.g., kale, peanut, yam
soy sauce
stews
tamari
tamarind, e.g., paste
tangerine
tempeh
thyme
tomatoes and tomato paste
turmeric
veggie burgers
yogurt
Flavor Affinities
yams + bananas + cinnamon + honey + orange juice
yams + cinnamon + orange
yams + coconut milk + garlic + nutmeg + thyme
yams + coconut + ginger + maple
yams + garlic + sage
yams + garlic + thyme
yams + honey + lime
yams + sesame seeds + tahini
YEAST, NUTRITIONAL (see NUTRITIONAL YEAST)
YOGURT
Flavor: sour, with a thick, creamy texture
Volume: moderate–loud
Nutritional profile: 53% carbs (high in sugars) / 44% protein / 3% fat (skim, plain)
Calories: 140 per 1-cup serving (skim, plain)
Protein: 13 grams
Tips: Consider opting for plain (i.e., unflavored), skim, or 
low-fat yogurt, or nondairy (e.g., soy) yogurt. Freeze partially and serve as a semifreddo; drizzle with maple syrup, and/or top with fresh fruit, such as berries.
almonds
apples
apricots
avocados
bananas
barley
basil
beans, e.g., fava, lima, white
beets
berries, in general or mixed
blueberries
carrots
cayenne
celery
cereals, breakfast, esp. GRANOLA, MUESLI
cheese, e.g., feta, goat
cherries
chervil
chickpeas
chives
cilantro
coconut
coriander
CUCUMBERS
cumin
DILL
dips
drinks
EGGPLANT
fennel
figs
fruit, dried
GARLIC
ginger
grains, whole, e.g., bulgur, oats, spelt
Greek cuisine
greens, e.g., dandelion
hazelnuts
herbs, in general or mixed
honey
horseradish
Indian cuisine
lamb’s lettuce
lassis, e.g., mango
lavender
Lebanese cuisine
LEMON, e.g., juice
lentils
lime, e.g., juice
mango
maple syrup
marinades
Middle Eastern cuisines
MINT
mushrooms
mustard, e.g., Dijon, seeds
nuts
oats
oil, olive
onions, e.g., yellow
orange, e.g., juice, zest
oregano
papaya
paprika
parsley
peaches
peas
pecans
pineapple
pistachios
plantains
pomegranate seeds
potatoes
radishes
raisins
RAITAS
raspberries
rhubarb
rice
salad dressings, e.g., green goddess
salads
salt
SAUCES, e.g., raita, tzatziki, yogurt
scallions
smoothies
SOUPS, e.g., cucumber
sorrel
spinach
spreads
squash, butternut
strawberries
sugar, e.g., brown
tahini
tamarind
tempeh
thyme
tomatoes
Turkish cuisine
vanilla
vinegar, e.g., balsamic, red wine, sherry, wine
WALNUTS
watercress
yogurt, e.g., frozen or semi-frozen
za’atar
zucchini
Flavor Affinities
yogurt + balsamic vinegar + strawberries
yogurt + basil + Dijon mustard + olive oil + sherry vinegar
yogurt + beets + cucumbers
yogurt + beets + walnuts
yogurt + berries (e.g., blueberries) + sweetener (e.g., honey, maple syrup)
yogurt + cardamom + vanilla
yogurt + chickpeas + spinach
yogurt + chiles + dill + lemon + scallions
yogurt + cilantro (+ cumin) + lime
yogurt + coriander + cumin + garlic + ginger
YOGURT + CUCUMBERS + CUMIN + MINT
YOGURT + CUCUMBERS + GARLIC
YOGURT + CUCUMBERS + GARLIC + LEMON + MINT + parsley + tahini + white wine vinegar
yogurt + cucumbers + onions
yogurt + dill + feta cheese + garlic
yogurt + eggplant + garlic + walnuts
yogurt + fennel + leeks + soups
yogurt + figs + honey + walnuts
yogurt + garlic + mint + raitas
yogurt + garlic + lemon + olive oil + oregano + spinach
yogurt + ginger + plums
yogurt + herbs (e.g., oregano, thyme) + lemon
yogurt + honey + lavender + mint
yogurt + honey + vanilla + walnuts
yogurt + lemon + thyme
yogurt + maple syrup + walnuts
yogurt + orange + walnuts
yogurt + pistachios + strawberries
yogurt + pomegranate seeds + walnuts
YUBA (see TOFU SKIN)
YUCA (aka CASSAVA)
[YOO-kah]
Flavor: slightly sweet, with starchy notes of tapioca, and a crisp texture (similar to that of potatoes)
Volume: quiet
What it is: root vegetable, made from cassava
Nutritional profile: 97% carbs / 2% protein / 1% fat
Calories: 330 per 1-cup serving (raw)
Protein: 3 grams
Techniques: bake, boil (20–30 minutes), fry, grate, mash, puree, roast, sauté, simmer (20+ minutes), stew (Note: Never eat it raw, as raw yuca can be toxic.)
Tip: Cook like potatoes, to which yucas are similar.
Botanical relative: tapioca
Asian cuisines
baked goods, e.g., breads
beans, e.g., kidney
bell peppers, e.g., roasted
beans, black
butter
cakes, yuca
chayote
chiles, e.g., jalapeño, serrano; and chili pepper flakes
chips, yuca
CILANTRO
COCONUT, coconut cream, and coconut milk
corn
curry powder
custard
Dominican cuisine
fries, yuca
GARLIC
ginger
Indian cuisine
Latin American cuisines
LIME, e.g., juice
Mexican cuisine
noodles
oil, e.g., olive, vegetable
onions
orange
oregano
parsley
plantains
salt, e.g., sea
shepherd’s pie
soups, e.g., corn
South American cuisines
Southwestern (U.S.) cuisine
spinach
stews
sweet potatoes
tarragon
Thai cuisine
thyme
tortillas, e.g., corn, whole-wheat
vinegar, e.g., red wine, white wine
Flavor Affinities
yuca + bell pepper + chiles + garlic + lime + olive oil
yuca + chiles + citrus (e.g., lime, orange)
YUCA + CILANTRO + LIME
YUCCA (see YUCA)
YUZU
Season: autumn–spring
Flavor: sour; aromatic, with citrus (grapefruit, lemon, lime, orange) notes
Volume: moderate–loud (and louder than lemon juice)
What it is: Japanese citrus fruit
What’s healthful about it: contains three times the vitamin C of lemons
Tip: Use like other citrus fruit, i.e., for both its juice and zest.
Asian cuisines
bananas
beverages, e.g., cocktails, juices, lemonades/limeades
cheese, cream
chiles, e.g., green, red
daikon
desserts
Japanese cuisine
Korean cuisine
marinades
mirin
miso
oil, e.g., canola, grapeseed, olive, vegetable
orange, e.g., juice
pomegranates
PONZU SAUCE
salad dressings
salt
sauces, e.g., mayonnaises, mignonettes
sea vegetables
SESAME, e.g., SEEDS
shiso
sorbet
Southeast Asian cuisines
soy sauce
sugar
tapioca
vinegar, e.g., rice
Flavor Affinities
yuzu + bananas + chocolate + sesame
yuzu + chiles + salt
yuzu + pomegranates + sorbet
yuzu + sea vegetables + sesame seeds
ZA’ATAR (the herb; see also ZA’ATAR, the spice blend)
[zah-TAHR]
Flavor: pungent, aromatic, with notes of marjoram, oregano, and/or thyme
Volume: moderate–loud
What it is: a family of herbs that has been called “the king of herbs” and “one of the world’s greatest seasonings” by some chefs.
dips
hummus
Mediterranean cuisines
Middle Eastern cuisines
oil, olive
olives
sesame seeds
soups
sumac
ZA’ATAR (the spice blend; see also ZA’ATAR, the herb)
[zah-TAHR]
Flavor: sour (tangy), with notes of herbs and nuts, and a coarse texture
Volume: moderate
What it is: a blend of dried herbs and spices used in the Middle East and North Africa that may include some or all of the following: black pepper + coriander + cumin + fennel seeds + hyssop + marjoram or oregano + mint + parsley + sage + SALT + savory + *SESAME SEEDS + *SUMAC + *THYME
beans, e.g., black, fava, white
BREADS, e.g., WHOLE-GRAIN FLATBREADS, PITA
cauliflower
cheese, e.g., labneh
chickpeas
cucumbers, e.g., sliced
dips, e.g., for bread
eggplant
eggs
falafel
fennel
garlic
hummus
kebabs
Lebanese cuisine
lentils
lime, e.g., juice
Mediterranean cuisines
MIDDLE EASTERN CUISINES
mint
North African cuisine
OLIVE OIL
olives, e.g., black
onions
pasta
peas
pistachios
pizza
potatoes, e.g., baked, fried, steamed
quinoa
rice
rosemary
saffron
salads
sandwiches
tomatoes
vegetables, e.g., grilled
yogurt, e.g., greek
zucchini
“I make my own za’atar spice mix with marjoram, sesame seeds, sumac, oregano, and thyme, which I’ll dry out on sheet trays. I’ll use it as an accent on cornmeal flatbread with onion and rosemary—or as a good garnish for falafel. You can also add mint and sprinkle on fava beans.”
—CHARLEEN BADMAN, FnB (SCOTTSDALE, AZ)
ZUCCHINI (see also SQUASH, SUMMER)
Season: summer
Flavor: sweet, with notes of butter, cream, cucumber, and/or nuts, and a soft, tender texture
Volume: quiet–moderate
Nutritional profile: 73% carbs / 18% protein / 9% fats
Calories: 20 per 1-cup serving (chopped, raw)
Protein: 2 grams
Techniques: bake, boil, broil, deep-fry, fry, grate, grill, marinate, pan-roast, raw, sauté, shave (e.g., on mandoline, into pappardelle), spiralize, steam, stir-fry, stuff
Tips: Shave raw zucchini thinly lengthwise on a mandoline for salads or to use as “pasta.” Eat the peel, too, which is an excellent source of fiber.
Botanical relatives: squash, summer and winter
almonds
apples
artichokes
arugula
asparagus
baked goods, e.g., breads, cakes, muffins, quick breads
BASIL and Thai basil
beans, e.g., fava, green, kidney
bell peppers, e.g., green, red, esp. roasted
bread crumbs
bulgur
butter
capers
carrots
cayenne
CHEESE, e.g., cheddar, FETA, Fontina, goat, Gruyère, mozzarella, PARMESAN, pecorino, RICOTTA, ricotta salata, Romano, sheep’s milk, Swiss
chervil
chickpeas
chiles, e.g., ancho, green, poblano; chili pepper flakes and chili powder
chips, vegetable
chives
cilantro
cinnamon
citrus
coconut milk
corn
couscous
curry powder and curries
DILL
eggplant
eggs, e.g., frittatas, omelets, quiches, scrambled
GARLIC
ginger
gratins
hazelnuts
“lasagna,” made with zucchini strips instead of noodles
leeks
LEMON, e.g., juice, zest
lime, e.g., juice, zest
marjoram
mascarpone
millet
MINT
mushrooms, e.g., cremini
noodles, Asian, e.g., kelp, rice
nutmeg
OILS, e.g., grapeseed, hazelnut, OLIVE, pecan, sunflower, walnut
olives, e.g., black
onions
orange, e.g., fruit, juice
oregano
parsley
PASTA, e.g., farfalle, fettuccine, lasagna, linguini, orecchiette, penne, rigatoni
pecans
pepper, e.g., black, white
pesto
pilafs
PINE NUTS
pistachios
pizza
polenta
potatoes
pumpkin
quinoa
raisins
ratatouille
rice, e.g., brown
risottos
rosemary
sage
salads, e.g., raw zucchini
salt, e.g., kosher, sea
sauces
SOUPS, e.g., potato, tomato, vegetable, zucchini
spinach
stews
stir-fries
tagines
tahini
tamari
tapenade
tarragon
tempura
thyme
tofu
TOMATOES and sun-dried tomatoes
vanilla
veggie burgers (e.g., zucchini + almonds)
vinegar, e.g., balsamic, champagne, red wine, sherry, white wine
walnuts
yogurt
zucchini blossoms
zucchini, stuffed, e.g., with couscous, mushrooms, pine nuts, raisins, rice, ricotta
Flavor Affinities
zucchini + arugula + lemon + olive oil + Parmesan cheese
zucchini + balsamic vinegar + eggplant + tomatoes
zucchini + basil + capers + olives
zucchini + basil + garlic + olive oil + Parmesan + pistachios
zucchini + basil + lemon + ricotta cheese
zucchini + basil + nuts (e.g., almonds, pine nuts, pistachios) + Parmesan cheese
zucchini + basil + risotto + tomatoes
zucchini + bell peppers + eggplant + garlic + parsley
zucchini + chiles + cilantro + corn + garlic + tomatoes
zucchini + chili pepper flakes + marjoram + yogurt
zucchini + cinnamon + nutmeg + nuts + raisins + vanilla
zucchini + citrus + mint
zucchini + coconut + curry + tofu
zucchini + coconut + ginger
zucchini + dill + feta cheese + lemon + mint
zucchini + feta cheese + garlic + parsley
ZUCCHINI + GARLIC + LEMON
zucchini + garlic + lemon + mascarpone + nutmeg + parsley + pasta
zucchini + garlic + mint + olive oil + vinegar
ZUCCHINI + GARLIC + OLIVE OIL + oregano + Parmesan cheese + tomatoes
zucchini + ginger + orange + tofu
ZUCCHINI + LEMON (+ mint) + PARMESAN CHEESE
zucchini + lemon + mint + pine nuts + yogurt
zucchini + lemon + olive oil + ricotta + thyme
zucchini + lemon + olives + oregano
zucchini + marjoram + ricotta cheese + tomatoes
zucchini + mint + rice noodles
zucchini + mushrooms + polenta
zucchini + nutmeg + Parmesan cheese + parsley
zucchini + pine nuts + raisins + rice
“Zucchini shaved on a mandoline into pappardelle, and marinated in lime juice, olive oil, and salt, makes a very silky vegetable pasta. If it’s grilled when raw, it cooks unevenly and tends to turn to mush—but if you roast it first to al dente, and just flash it on the grill, it helps it maintain its integrity.”
—RICH LANDAU, VEDGE (PHILADELPHIA)
ZUCCHINI BLOSSOMS
Season: summer
Flavor: notes of zucchini, with a very delicate texture
Volume: quiet
Techniques: bake, braise, deep-fry, fry, poach, sauté, steam, stew, stuff
basil
beans
beets, e.g., yellow
bell peppers, e.g., red, yellow
bread crumbs
capers
celery
CHEESE, e.g., feta, goat, mozzarella, PARMESAN, RICOTTA, sheep’s milk, soft
chiles, e.g., poblano
chives
cilantro
corn
dill
EGGS, e.g., frittatas, omelets
epazote
French cuisine
GARLIC
grains
gratins
herbs
Italian cuisine
lemon
marjoram
Mediterranean cuisines
Mexican cuisine, e.g., quesadillas, soups
mint
nutmeg
OIL, OLIVE
olives, e.g., French, Italian
onions, e.g., white
orange, e.g., juice, zest
oregano
parsley
pastas, e.g., fettuccine, gnocchi, linguini, pappardelle
pine nuts
potatoes, new
rice
risottos
sage
salads
salt, e.g., sea
sauces
scallions
shallots
soups
Southwestern (U.S.) cuisine
spinach
squash, summer
stock, vegetable
STUFFED ZUCCHINI BLOSSOMS, e.g., fried
tempura
thyme
tomatoes and tomato sauce
zucchini
Flavor Affinities
zucchini blossoms + basil + garlic + olive oil
zucchini blossoms + feta cheese + mint
zucchini blossoms + goat cheese + pine nuts
zucchini blossoms + ricotta + sage
“I love serving zucchini blossoms with pastas, especially linguini or pappardelle. Their flavors pair beautifully with fresh tomatoes, basil, and zucchini, not to mention cashew cheeses.”
—ANGEL RAMOS, CANDLE 79 (NEW YORK CITY)