CHOCOLATE, WHITE
Nutritional profile: 52% fat / 43% carbs (high in sugar) / 5% protein
apricots
baked goods, e.g., cookies
BERRIES, e.g., blackberries, raspberries, strawberries
cheese, e.g., cream
cherries
chocolate, other, e.g., dark
cinnamon
citrus
coconut
cream
desserts, e.g., cheesecake, mousses
ginger
hazelnuts
lemon, e.g., juice, zest
lime, e.g., juice, zest
mint
nuts, e.g., hazelnuts, macadamia
oatmeal
orange, e.g., juice, zest
pears
rhubarb
rum
vanilla
Flavor Affinities
white chocolate + rhubarb + strawberries
CILANTRO (aka CHINESE PARSLEY or FRESH CORIANDER LEAF)
[sill-AHN-troh]
Season: year-round, esp. spring–summer
Flavor: bitter/sour/sweet, with pungent notes of lemon, lime, and/or parsley (and, to non-lovers, soap)
Volume: loud
What it is: an herb
Tips: Cilantro is best used fresh (not dried or cooked). Add at the very last minute, or ideally just before serving. Use cilantro to add a cooling note to chile-spiced dishes.
Botanical relatives: coriander, parsley
Possible substitute: parsley
(North) African cuisines
almonds
ASIAN CUISINES (except Japanese)
avocado
basil
BEANS, e.g., black, fava, pinto, white
beets
bell peppers
cardamom
Caribbean cuisines
carrots
cauliflower
cayenne
celery
chard
chickpeas
CHILES, e.g., ancho, chipotle, jalapeño, serrano
chili, vegetarian
chimichurri sauce
Chinese cuisine
chutneys
cinnamon
citrus
coconut and coconut milk
coriander
CORN
corn bread
couscous
cucumbers
cumin
curries, e.g., Indian
dips
edamame
eggplant
eggs, e.g., hard-boiled
enchiladas
epazote
fajitas
GARLIC
ginger
greens, e.g., mustard
guacamole
INDIAN CUISINE
jícama
Latin American cuisines
lemon, e.g., juice
lemongrass
lentils
LIME, e.g., juice
mangoes
marinades
melon, e.g., cantaloupe
MEXICAN CUISINE
mint
miso
moles
mushrooms, e.g., shiitake
mustard
noodles, esp. Asian, e.g., soba
nuts
oil, e.g., olive, vegetable
okra
onions, e.g., red
oranges and blood oranges, e.g., juice
pad thai
papaya, e.g., red
parsley
pasta, e.g., orzo
peanuts
pears
peas
pepper, black
“PESTOS”
posole
potatoes
pumpkin seeds
quinoa
RICE, e.g., basmati, brown
salad dressings
SALADS, e.g., Asian, Thai
SALSAS, e.g., green, Mexican, tomato
sandwiches
sauces
scallions
sorrel
SOUPS, e.g., chickpea, gazpacho, tortilla
South American cuisines
Southeast Asian cuisines
soy sauce
squash, e.g., summer, winter
stews
sweet potatoes
tacos
tahini
tamarind
Tex-Mex cuisine
THAI CUISINE
tofu
tomatillos
TOMATOES
tortillas
vegetables
Vietnamese cuisine
vinegar, e.g., white wine
wakame
walnuts
wheat berries
yogurt
zucchini
Flavor Affinities
cilantro + almonds + garlic + olive oil
cilantro + avocado + chiles + garlic + red onions + tomatoes
cilantro + basil + chiles + garlic + lime + mint
cilantro + basil + garlic + Parmesan cheese
cilantro + black pepper + garlic
cilantro + carrots + lime + rice
cilantro + cayenne + cumin + garlic + lemon + olive oil + parsley
cilantro + chiles + coconut milk + lime
cilantro + chiles + coriander + cumin + garlic + lime + mint + olive oil
cilantro + chiles + corn
cilantro + chiles + garlic + lime
cilantro + chiles + lime
cilantro + chiles + lime + onions + tomatillos/tomatoes
cilantro + coconut milk + lemon
cilantro + corn + lime
cilantro + corn + tomatoes
cilantro + cumin + lime
cilantro + garlic + ginger + rice vinegar + sesame (oil/seeds) + soy sauce
cilantro + garlic + walnuts
cilantro + jícama + lime + onions + orange + papaya
cilantro + onions + pinto beans
cilantro + tomatoes + winter squash
CINNAMON
Season: year-round, esp. autumn–winter
Flavor: bitter/sweet; very aromatic
Volume: loud
Factoid: One teaspoon of cinnamon has as many antioxidants as a ½-cup of blueberries.
Tips: Add early in the cooking process. Overcooking cinnamon, however, brings out its bitterness.
Botanical relatives: avocado, bay leaf
almonds
APPLES, apple cider and apple juice
BAKED GOODS, e.g., breads, cakes, cookies, muffins, pastries, pies
bananas
beans
beets
beverages, e.g., cocoa, eggnog, hot chocolate
blueberries
breakfast / brunch, e.g., coffee cake, French toast, pancakes
butter
carrots
cauliflower
cereals, breakfast, e.g., hot
chiles
chili, vegetarian
CHOCOLATE and COCOA
cloves
coconut
coffee and espresso
compotes, fruit
corn
couscous
curries, e.g., Indian
curry powder
custards
dates
DESSERTS, e.g., crisps, custards
French toast
FRUITS and fruit desserts
garam masala
ginger
grapefruit
grapes
honey
ice cream
Indian cuisine
lemon, e.g., juice
maple syrup
Mediterranean cuisines
Mexican cuisines
Middle Eastern cuisines
milk
Moroccan cuisine
nutmeg
nuts
oatmeal
onions
orange flower water
oranges and blood oranges, e.g., juice
pancakes
peaches
pears
pecans
popcorn
puddings
raisins
rhubarb
rice
rose water
sauces, e.g., chocolate
stews
stuffings, e.g., rice
sugar, e.g., brown
sweet potatoes
teas
tomatoes
vanilla
wine, e.g., mulled, red
yogurt
Flavor Affinities
cinnamon + almonds + grains (e.g., couscous, oats) + raisins
cinnamon + almonds + rice
cinnamon + chocolate + milk
cinnamon + maple syrup + pecans
CITRUS—IN GENERAL (see GRAPEFRUIT, LEMON, LIME, ORANGE, and TANGERINE)
Tips: Using citrus is one of the best ways to add flavor without adding extra fat or sodium to a dish. Both the juice and the zest of citrus fruits are full of flavor.
CLEMENTINES (see MANDARINS, ORANGES, and TANGERINES)
CLOVES
Flavor: bitter/sweet, with pungent/spicy notes
Volume: loud
Tip: Add early in cooking process.
Botanical relative: allspice
allspice
apples, apple cider, and apple juice
baked goods, e.g., breads, biscuits, cakes, cookies, fruitcakes, gingerbread, muffins, pastries, pies
beets, e.g., pickled
cardamom
chiles
chocolate
cinnamon
coriander
cranberries
cumin
desserts, e.g., custards
drinks
fenugreek
fruits, esp. cooked/stewed
garam masala
ginger
honey
lemon, e.g., zest
lentils
maple syrup
marinades
nutmeg
nuts
onions
ORANGE, e.g., juice, zest
pears, e.g., poached
pepper, e.g., black
pilafs
puddings
pumpkin
quatres épices
ras el hanout
relishes, e.g., cranberry
rice
salad dressings
sauces, e.g., barbecue, dessert, mole
sloppy Joes, vegetarian
soups
soy sauce
squash, winter
stews
stock, vegetable
sugar, e.g., brown
sweet potatoes
tamarind
teas
turmeric
vanilla
wine, e.g., mulled
Flavor Affinities
cloves + allspice + apple cider + cinnamon + maple syrup + vanilla
cloves + apples + cranberries
cloves + cinnamon+ cumin + green lentils + onions + oranges
cloves + cinnamon + oranges + pears + vanilla + wine
COCOA POWDER (see also CACAO and CHOCOLATE, DARK)
Factoid: More antioxidants than in green tea or red wine!
avocado
BAKED GOODS, e.g., brownies, cakes, cookies
beverages, e.g., hot chocolate, hot cocoa
chili, vegetarian
coconut and coconut milk
milk, e.g., almond, dairy, hemp, rice, soy
nuts and nut butters, e.g., almonds
Flavor Affinities
cocoa powder + agave nectar + avocado
COCONUT, COCONUT CREAM, and COCONUT MILK (see also COCONUT BUTTER, COCONUT NECTAR, COCONUT WATER, and MILK, COCONUT)
Flavor: sweet, with notes of nuts, and a chewy (meat) or creamy (milk) texture
Volume: moderate–loud
Nutritional profile: 82% fat / 14% carbs / 4% protein
Calories: 185 per 1-ounce serving (e.g., coconut meat, dried, unsweetened)
Protein: 2 grams
Techniques: dried (flakes, shredded), raw, roast, shave
Tip: For convenience, try frozen grated coconut.
Brand: Thai Kitchen premium organic coconut milk
almonds
apricots
“bacon”
BAKED GOODS, e.g., breads, cakes, cobblers, cookies (e.g., oatmeal), macaroons, muffins, pie crusts
bananas
basil
beans, e.g., green
bell peppers, e.g., red
beverages
butterscotch
cabbage, e.g., julienned, napa
caramel
Caribbean cuisines
carrots
cauliflower
cereals, breakfast, e.g., granola, muesli
cherries
chiles, e.g., dried, serrano
CHOCOLATE, e.g., dark, white
cilantro
coconut water
coriander
cranberries, dried
cream and crème fraîche
cucumbers
cumin
CURRIES, e.g., Indian, Thai, vegetable; curry paste and curry powder
dates
DESSERTS, e.g., cakes, custards, ICE CREAMS, pies, puddings, sorbets
eggplant
FRUITS, esp. fresh, tropical, e.g., guavas, lychees, MANGOES, papayas, passion fruit, pineapple
galangal
garlic
ginger
graham crackers
grapefruit
honey
icings
Indian cuisine
Kaffir lime leaves
kale
kiwi
LEMON
lemongrass
lentils, e.g., red
lettuce, e.g., romaine
LIME
macaroons
maple syrup
marinades
melon, e.g., honeydew
milk, e.g., almond, rice
mint
miso
NUTS, e.g., Brazil, cashew, hazelnuts, macadamia, peanuts, pecans, pistachios, walnuts
oats / oatmeal
oil, e.g., sesame
orange
paprika
parsnips
peas
pepper, e.g., black
plantains
pomegranates
potatoes
raspberries
RICE, e.g., jasmine, sticky
rum
salads, e.g., fruit, green
sauces
scallions
sesame seeds
SMOOTHIES
SOUPS
Southeast Asian cuisines
soy sauce
spinach
squash, e.g., butternut
strawberries
sugar, e.g., brown, coconut
sweet potatoes
tapioca
tempeh
THAI CUISINE
tofu
tomatoes
trail mix
turmeric
VANILLA
vinegar, wine
watercress
yogurt
zucchini
Flavor Affinities
coconut + banana + goji berries + maca powder + smoothies
coconut + banana + yogurt
coconut + brown sugar + ginger + vanilla
coconut + cashews + maple syrup + vanilla
coconut + chiles + sweet potatoes + tomatoes
coconut + citrus (e.g., lemon, lime) + mango
coconut + cranberries + granola + hazelnuts
coconut + curry + peanuts + tofu
coconut + curry powder + sweet potatoes
coconut + dates + nuts + orange
coconut + lemongrass + passion fruit
coconut + lime + pomegranate seeds + watercress
coconut + lime + tropical fruits + yogurt
coconut + pineapple + rum
coconut + rice milk + vanilla
“I love fresh young coconut meat, even plain. But if you add avocado and lime, you can make a pudding to die for! And you can also take it savory by making a ‘beef jerky’ from dehydrated coconut blended with cayenne, liquid smoke, and raw agave or maple syrup—it’s incredible.”
—AMI BEACH, G-ZEN (BRANFORD, CT)
“I’ll whip very cold coconut cream with a little agave nectar and vanilla in the KitchenAid with the whisk attachment for about 5–10 minutes to make a really luscious topping. The colder the coconut cream, the less time it takes to whip.”
—DEENA JALAL, FOMU AND ROOT (ALLSTON, MA)
COCONUT BUTTER
Flavor: notes of cream, with a creamy consistency
Volume: quiet
What it is: ground coconut meat + coconut oil (like nut butter, made from coconut)
Brands: Artisana (organic, raw), Nutiva Coconut Manna (organic)
apples
avocado
baked goods, e.g., cakes, pie crusts
bananas
breads and quick breads
cheeses, vegan
chia seeds
chocolate
cinnamon
coconut
dates
desserts, e.g., cheesecake, flan, ice cream, pudding
dressings
frostings
goji berries
honey
lentils, e.g., red
milk, e.g., almond, hemp
muffins
pistachios
pumpkin
raw cuisine
sauces
sautéed dishes
smoothies
soups, e.g., lentil
spreads
vanilla
Flavor Affinities
coconut butter + avocado + banana + chocolate
coconut butter + cinnamon + honey + vanilla
coconut butter + cumin + fennel seeds + onions + red lentils + spinach
“I use extra-virgin raw coconut butter or oil in all my raw cheeses and desserts like cheesecakes.”
—AMI BEACH, G-ZEN (BRANFORD, CT)
COCONUT MILK (see COCONUT and MILK, COCONUT)
COCONUT NECTAR
Flavor: sweet, with notes of caramel, cream, maple syrup, molasses, and/or vanilla, and the rich texture of honey or molasses
Volume: quiet
What it is: sweetener
Tip: Substitute for agave nectar, honey, or molasses.
Brand: Coconut Secret, Sweet Tree (both organic, raw)
cereals, breakfast
cheesecake
desserts
nuts, e.g., almond, macadamia
oatmeal
pancakes
peanut butter
raw cuisine
sauces, fruit, e.g., raspberry
smoothies
waffles
“The flavor of coconut nectar is to die for. And it’s a neutral-flavored sweetener, in contrast to much stronger-flavored sweeteners like corn syrup.”
—CASSIE TOLMAN, POMEGRANATE CAFÉ (PHOENIX)
COCONUT WATER
Nutritional profile: 78% carbs / 13% protein / 9% fat
Calories: 45 per 1-cup serving
Protein: 2 grams
Tip: Substitute for water in recipes (e.g., for smoothies) for added nutrients.
almonds
avocados
beverages, e.g., cocktails
coconut
lemon
lime
mangoes
pineapple
puddings
rum
sauces
smoothies
sorbets
soups
COFFEE / ESPRESSO
Flavor: bitter, with notes of chocolate, fruit (e.g., berries), nuts, spices, and/or vanilla
Volume: quiet/moderate (lighter roast)–moderate/loud (darker roast)
allspice
baked goods
beverages, e.g., lattes
caramel
cardamom
chicory
chocolate, e.g., dark, white
cinnamon
coconut and coconut milk
cream
desserts, e.g., custards
fruits
ice cream
Kaffir lime leaf
lemon
lime
liqueurs, e.g., brandy, cognac, Irish whiskey
mango
milk, e.g., dairy, nondairy (e.g., almond, hemp, soy)
nuts, e.g., almonds, hazelnuts, macadamia
salsas, e.g., cooked
sauces
smoothies
sorbets
spices
sugar, e.g., brown
tamarind
vanilla
walnuts
Flavor Affinities
coffee + chocolate + cinnamon
coffee + cinnamon + lemon
coffee + coconut milk + vanilla
“In our coffee, Rich and I will use [vegan] Silk brand creamer instead of heavy cream or milk. It’s got a nice texture and color.”
—KATE JACOBY, VEDGE (PHILADELPHIA)
“I use Wildwood Soy Creamer, or Trader Joe’s creamer, in my coffee, which gives it such a wonderful richness.”
—ISA CHANDRA MOSKOWITZ, AUTHOR OF ISA DOES IT AND VEGANOMICON
CORIANDER
Flavor: bitter/sour/sweet; aromatic, with astringent, pungent, and/or spicy notes of caraway, cedar, flowers, lemon, mustard, orange, and/or sage
Volume: quiet–moderate/loud
Tips: Add near the end of cooking. Toast coriander seeds to release their flavor.
Botanical relatives: anise, caraway, carrots, celery, celery root, chervil, cilantro, cumin, dill, fennel, parsley, parsley root, parsnips
apples
Asian cuisines
baked goods, e.g., biscuits, breads, cookies, pastries, pies
beans, e.g., red
beets
bok choy
cakes
carrots
chiles, e.g., green
chili, vegetarian
cinnamon
citrus and citrus zest
cloves
coconut milk
coffee
couscous
cumin
curries, e.g., Indian
curry powder
desserts
fennel
fenugreek
garam masala
ginger
grains
Indian cuisine
lemon
lentils, e.g., red
marinades
Mediterranean cuisines
Middle Eastern cuisines
mushrooms
onions
orange
peas
pepper, e.g., black
polenta
potatoes
pumpkin
salad dressings
salads
sesame seeds
soups, e.g., lentil
squash, winter
stews
tofu
turmeric
vegetables
CORN
Season: summer–early autumn
Flavor: sweet
Volume: quiet–moderate
What it is: whole grain (not a vegetable)
Gluten-free: yes
Nutritional profile: 80% carbs / 11% fat / 9% protein
Calories: 135 per 1-cup serving (sweet, yellow, raw)
Protein: 5 grams
Techniques: bake (husks on, at 375°F for 20 minutes), boil (1–3 minutes), cream, grill (husks on), pressure-cook, roast, sauté, steam
Tips: Serve corn very fresh. Use the flavored water from boiling corn as stock for soups.
Botanical relatives: barley, kamut, rye, spelt, triticale
American cuisine
arugula
avocados
baked goods, e.g., corn bread, corn muffins
barley and pearl barley
BASIL, e.g., lemon, sweet, Thai
BEANS, e.g., BLACK, fava, green, kidney, lima, pinto
BELL PEPPERS, e.g., green, red
black-eyed peas
bulgur
butter
buttermilk
caraway seeds
carrots
casseroles
cauliflower
cayenne
celery
celery seeds
Central American cuisines
chayote
CHEESE, e.g., CHEDDAR, cotija, feta, goat, manchego, Monterey Jack, Parmesan, Swiss
CHILES, e.g., Anaheim, chipotle, jalapeño, poblano, red, roasted
chili, vegetarian
chili pepper sauce and chili powder
chives
CILANTRO
coconut, coconut milk, and coconut oil
coriander
corn on the cob
cream
cumin
curries, curry powder, and curry spices
dill
edamame
eggs, e.g., custards, quiches, scrambled
epazote
fennel
fritters
GARLIC
ghee
ginger
grits
herbs, e.g., basil, parsley
honey
jícama
leeks
lemon
LIME, e.g., juice
lovage
maple syrup
marjoram
mayonnaise
Mexican cuisine
milk
millet
mint
miso, e.g., light, white
mushrooms, e.g., chanterelle, morels, oyster, porcini, shiitake, wild
mustard and mustard seeds
nectarines
nutmeg
oil, e.g., coconut, olive, sesame
ONIONS, e.g., green, red, yellow
oregano
pancakes
parsley
pastas
pepper, e.g., black, white
pepper, e.g., Szechuan
pesto
pine nuts
polenta
POTATOES
puddings
pumpkin and pumpkin seeds
quinoa
relishes
rice, esp. wild
saffron
sage
SALADS, e.g., bean, corn, egg, pasta, potato, vegetable
salsas
SALT, e.g., kosher, sea, smoked
savory
scallions
sesame seeds
shallots
soufflés
SOUPS and CHOWDERS, e.g., corn, potato, vegetable
Southwestern (U.S.) cuisine
soy sauce
squash, e.g., butternut, summer, yellow
stews
stock, vegetable
succotash
sugar
sweet potatoes
tarragon
thyme
tomatillos
TOMATOES, e.g., cherry, red, yellow
tortillas, e.g., corn
turmeric
vinegar, e.g., apple cider, champagne, rice wine, white wine
wheat berries
yogurt
zucchini
Flavor Affinities
corn + avocado + black beans + cilantro + lime juice
corn + balsamic vinegar + bell peppers + olive oil + onions + sun-dried tomatoes
corn + basil + fennel + tomatoes
corn + basil + garlic
corn + basil + onions + tomatoes
corn + beans + rice
corn + bell peppers + scallions
corn + black beans + tomatoes
corn + blueberries + maple syrup
corn + cayenne + chili powder + cumin + garlic + lime
corn + chiles + cotija cheese + lime
corn + chiles + garlic + lime + olive oil + onions + tomatoes
corn + chives + onions
corn + coconut + ginger
CORN + COCONUT MILK + CURRY SPICES
corn + garlic + miso
corn + garlic + mushrooms + sage
corn + garlic + potatoes + thyme
corn + honey + soy sauce
corn + jalapeños + maple syrup
corn + quinoa + scallions
“Corn is a religion where I grew up [in the New York Finger Lakes region]. We treat corn like the French treat their baguettes. You don’t eat the baguettes you bought in the morning for dinner! Likewise, you buy and serve corn as fresh as possible. Corn is all about timing because it loses fifty percent of its sweetness after harvest. Farmers pick corn three times a day: at seven in the morning, at noon, and at three. Seven a.m. is the best, but you have to eat it for lunch. You buy your three o’clock corn for dinner. I like it simple: corn, butter, and salt. My wife Isabel [Bogadtke] likes her corn with lime and cumin seeds.”
—CHRISTOPHER BATES, HOTEL FAUCHERE (MILFORD, PA)
“Corn is the one ingredient I work with best, and I get a non-GMO corn so it tastes great. I will focus in on it, and it will end up being the favorite of both our guests and our servers. I made a chilled corn soup that people loved: I cut the corn off the cob, made corn milk, made a stock out of corn cobs, sautéed the corn in a bunch of onion, thyme, and garlic, then added the corn milk and stock. I reduced it, pureed it all together, and added some half and half. I served the soup with shaved radishes and parsley. It’s great because it is a cold soup when it is hot out, with the peppery radishes cutting the richness of the soup and an accent of vegetal green parsley rounding out the flavor and bringing it all together.”
—JON DUBOIS, GREEN ZEBRA (CHICAGO)
CORNMEAL and POLENTA (see also GRITS)
Flavor: sweet, with notes of butter and/or corn, and a creamy texture (when cooked)
Volume: quiet–moderate
What it is: grain, made of dried corn kernels, ground to fine (e.g., corn flour, cornstarch), medium, or coarse (e.g., grits, polenta) texture
Gluten-free: yes
Nutritional profile: 86% carbs / 8% fat / 6% protein
Calories: 220 per ½-cup serving (whole grain, yellow, uncooked)
Protein: 5 grams
Techniques: boil, broil, fry, grill, sauté, simmer
Timing: Cook until tender according to instructions on the back of the package, as this can vary from 1 minute (instant or fine) to 20–45 minutes (coarse).
Ratio: 1:3 (firm cornmeal, e.g., to grill or sauté) to 1:5–6 (soft, creamy cornmeal or polenta)
Tips: Opt for organic cornmeal. Use blue cornmeal, which is higher in protein than regular cornmeal, when you wish to add a light blueish, purplish hue to foods. Serve creamy polenta as an alternative to mashed potatoes. Alternatively, let polenta cool in a sheet pan; then cut into slices and broil, grill, or sauté lightly, before serving with tomato sauce and/or marinated vegetables.
Brand: Finely ground de la Estancia Organic Polenta is not an instant product but cooks to tender in less than 1 minute!
amaranth
apples and apple butter
artichokes
asparagus
BAKED GOODS, e.g., cakes, corn bread, corn muffins
BASIL
beans, e.g., black, kidney
berries, e.g., blueberries
breading, e.g., for mushrooms or tofu
broccoli and broccoli rabe
butter
buttermilk
carrots
casseroles
cereals, hot breakfast
CHEESE, e.g., Asiago, blue, cheddar, fontina, goat, GORGONZOLA, Gruyère, Monterey Jack, mozzarella, PARMESAN, pecorino, ricotta, smoked, Taleggio
cherries
chiles, e.g., chipotle, jalapeño, and chili powder
chives
cinnamon
coconut cream
coriander
corn
cranberries, e.g., dried
cream and milk
croquettes
crusts, e.g., breads, pizzas
dumplings
eggplant
eggs, e.g., fried, poached
escarole
fennel
flours, e.g., spelt, whole wheat
“fries,” e.g., baked
GARLIC
gratins
greens, e.g., dandelion
honey
hush puppies
(Northern) ITALIAN CUISINE
johnnycakes
kale
lemon, e.g., juice, zest
maple syrup
mascarpone
milk, dairy or nondairy, e.g., soy
molasses
muffins
MUSHROOMS, e.g., chanterelle, porcini, portobello, shiitake, trumpet, wild
nutmeg
nutritional yeast
OILS, e.g., corn, nut, OLIVE, sesame, truffle, walnut
olives, e.g., kalamata
ONIONS, e.g., green, white
orange
oregano
pancakes and waffles
parsley
pepper, black
pesto
POLENTA
porridges
rhubarb
ROSEMARY
SAGE
salt, e.g., sea
“sausage,” vegan, e.g., Field Roast Italian
seeds, e.g., poppy, sesame, sunflower
sesame, e.g., oil, seeds
sour cream
spinach
spoonbread
squash, winter
stock, vegetable
sugar, brown
thyme
TOMATOES, TOMATO SAUCE, and sun-dried tomatoes
tortillas
truffles
vanilla
vegetables, root
vinegar, e.g., balsamic
walnuts
yogurt
zucchini
Flavor Affinities
cornmeal + almonds + lemon
cornmeal + chipotle chiles + maple syrup
cornmeal + cinnamon + coconut + nutmeg + vanilla
cornmeal + eggs + Parmesan cheese
cornmeal + goat cheese + herbs
cornmeal + honey + mascarpone + orange
polenta + almond milk + cinnamon
POLENTA + ALMONDS + cream + lemon + ORANGE
polenta + almonds + raisins
polenta + artichokes + olives + tomatoes
polenta + artichokes + rosemary
POLENTA + BASIL + CORN + TOMATOES
polenta + carrots + garlic + rosemary
polenta + cheese + rosemary + tomatoes
polenta + garlic + mushrooms + parsley + rosemary
polenta + garlic + sage
polenta + goat cheese + kalamata olives
polenta + Gorgonzola cheese + portobello mushrooms + sage
polenta + Gorgonzola cheese + walnuts
polenta + honey + mascarpone + orange
polenta + maple syrup + sesame seeds
polenta + mascarpone + molasses
polenta + mascarpone + rosemary + walnuts
polenta + mozzarella cheese + mushrooms
polenta + mushrooms + Parmesan cheese + ricotta + spinach
polenta + mushrooms + tomatoes
polenta + mushrooms + zucchini
polenta + oregano + rosemary
polenta + Parmesan cheese + rosemary
polenta + porcini mushrooms + spinach + tomatoes
CORNSTARCH
What it is: finely ground cornmeal, used as a binder or thickener
Techniques: To prevent lumps, dissolve in cold water before adding to very hot/boiling liquids or stir-fries to thicken.
Ratio: 1 teaspoon cornstarch to ¼–⅓ cup cold water
Tips: Opt for cornstarch when seeking a thickener that remains translucent (rather than turns opaque). Opt for organic (non-GMO) brands.
Possible substitutes: arrowroot, corn flour, tapioca starch
baked goods, e.g., cookies
curries
custards
fondues
gravies
milk
pie fillings
puddings, e.g., chocolate, coconut
sauces
soups, e.g., fruit
stir-fries
sugar
vanilla
COTTAGE CHEESE (see CHEESE, COTTAGE)
COUSCOUS, ISRAELI
Flavor: notes of nuts, with a chewy texture
Volume: quiet
What it is: pasta (counts as a serving of grains)
Calories: 325 per ½-cup serving (boiled)
Protein: 18 grams
Brand: Bob’s Red Mill
agave nectar
allspice
almonds
apples
apricots, dried
artichokes
asparagus
basil
beans, e.g., black, white
bell peppers, e.g., roasted
cardamom
carrots
cashews
cauliflower
celery
cheese, e.g., feta
chickpeas
chiles, e.g., poblano
chives
cinnamon
coconut and coconut milk
cranberries, dried
cucumbers
cumin
currants
curry
dill
eggplant
fennel
figs
fruit, dried
garlic
herbs
lemon, e.g., juice, preserved, zest
lentils, e.g., French, red
lettuce, e.g., butter
lime, e.g., juice, zest
milk, e.g., coconut
mint
miso
oil, e.g., olive
olives, e.g., kalamata
onions, e.g., red
oranges
paprika, e.g., smoked
parsley
peas
pepper, e.g., black, white
pesto
pine nuts
pistachios
purslane
raisins
“risottos”
saffron
salads, e.g., grain, green
salt, sea
scallions
shallots
soups, e.g., tomato, zucchini
spinach
squash, e.g., butternut
stews, vegetable
stock, vegetable
stuffed tomatoes
sugar, brown
tahini
tarragon
thyme
tofu
tomatoes and tomato sauce
turmeric
vinegar, e.g., balsamic or sherry
watercress
wine, e.g., dry white
yams
yogurt
Flavor Affinities
Israeli couscous + almonds + apricots + coconut milk
Israeli couscous + almonds + parsley
Israeli couscous + asparagus + mushrooms
Israeli couscous + basil + eggplant
Israeli couscous + carrots + orange + raisins
Israeli couscous + chickpeas + eggplant
Israeli couscous + chickpeas + feta cheese + lemon
Israeli couscous + chickpeas + mint + parsley
Israeli couscous + chickpeas + tahini
Israeli couscous + cucumbers + feta cheese + mint
Israeli couscous + dried apricots + pistachios
Israeli couscous + dried fruit + pine nuts
Israeli couscous + feta cheese + spinach
Israeli couscous + lime + mint
Israeli couscous + mushrooms + tofu
Israeli couscous + parsley + pine nuts
COUSCOUS, WHOLE-WHEAT
Flavor: neutral, with notes of nuts, and a fluffy texture
Volume: quiet–moderate
What it is: whole-grain pasta
Nutritional profile: 85% carbs / 14% protein / 1% fat
Calories: 175 per 1-cup serving (boiled)
Protein: 6 grams
Techniques: steam, steep (in boiling water)
Timing: Cover and steep about 5–10 minutes, until tender.
Ratio: 1:1–2 (1 cup couscous to 1–2 cups cooking liquid)
Possible substitute: millet
allspice
apples and apple juice
APRICOTS, e.g., DRIED, fresh
arugula
asparagus
beans, e.g., broad, white
bell peppers, e.g., green, red
cabbage
cardamom
carrots
cauliflower
cayenne
celery
cheese, e.g., feta
chervil
chickpeas
chiles, e.g., poblano
chives
cilantro
CINNAMON
citrus
coriander
corn
cucumbers
cumin
currants
curry, e.g., powder, spices
dates
eggplant
fennel
fruit, e.g., dried, juice
garlic
ginger
grapefruit, e.g., fruit, juice, zest
harissa
herbs
honey
kale
LEMON, e.g., juice, zest
lime
melon
milk, e.g., almond, rice
MINT
MOROCCAN CUISINE
mushrooms
NORTH AFRICAN CUISINES
NUTS, e.g., almonds, hazelnuts, pine nuts, PISTACHIOS, walnuts
oil, olive
olives, e.g., black
ORANGES, e.g., fruit, juice, zest
oregano
papaya
paprika
parsley
peas
pepper, black
peppers
pilafs
pomegranates
potatoes
pumpkin
radicchio
raisins
“risottos”
saffron
salads, e.g., grain
salt, sea
sauces
scallions
shallots
spinach
squash, summer, e.g., yellow, zucchini; and winter, e.g., acorn, butternut
stews, e.g., vegetable tagines
stock, vegetable
sugar
sweet potatoes
“tabbouleh”
tahini
tarragon
TOMATOES (including cherry tomatoes), tomato juice, and tomato paste
turmeric
turnips
vegetables
zucchini
Flavor Affinities
whole-wheat couscous + almonds + apple juice + dates
whole-wheat couscous + almonds + cinnamon + saffron + turmeric
whole-wheat couscous + apricots + almond milk + orange + pistachios
whole-wheat couscous + apricots + almonds + cardamom + cinnamon
whole-wheat couscous + apricots + butternut squash
whole-wheat couscous + apricots + ginger + pine nuts
WHOLE-WHEAT COUSCOUS + (DRIED) APRICOTS + PISTACHIOS
whole-wheat couscous + asparagus + mushrooms
whole-wheat couscous + asparagus + orange
whole-wheat couscous + bell peppers + garlic
whole-wheat couscous + bell peppers + mint
whole-wheat couscous + carrots + chickpeas + cinnamon + onions + raisins + zucchini
whole-wheat couscous + cauliflower + cumin
whole-wheat couscous + chickpeas + curry powder
whole-wheat couscous + chickpeas + eggplant + feta cheese + orange
whole-wheat couscous + chickpeas + garlic + lemon + tahini
whole-wheat couscous + chickpeas + kale + tomatoes
whole-wheat couscous + chickpeas + pumpkin + raisins
whole-wheat couscous + cinnamon + honey + milk + raisins
whole-wheat couscous + cinnamon + orange + saffron
whole-wheat couscous + citrus + honey
whole-wheat couscous + coriander + cumin + ginger + saffron
whole-wheat couscous + dates + honey
whole-wheat couscous + feta cheese + pistachios
whole-wheat couscous + lemon + mint + parsley + pine nuts
whole-wheat couscous + mint + pomegranates
whole-wheat couscous + onions + parsley + pine nuts
whole-wheat couscous + raisins + saffron
CRANBERRIES
Season: autumn–winter
Flavor: sour, bitter
Volume: moderate–loud
Nutritional profile: 95% carbs / 3% protein / 2% fat
Calories: 50 per 1-cup serving (raw, chopped)
Techniques: boil, simmer (about 5 minutes)
Tips: Try dried as well as fresh. Look for cranberry juice low in added sugar.
agar-agar
agave nectar
allspice
American cuisine
APPLES, apple cider, and apple juice
apricots, e.g., dried
baked goods, e.g., breads, cakes, cookies, muffins, pies, quick breads, scones
beets
caramel
cheese, soft
chestnuts
chiles, e.g., jalapeño or serrano
CINNAMON
cloves
cobblers
compotes
cornmeal
currants
dates
desserts, e.g., fruit cobblers or crisps
drinks, e.g., cocktails, juices, punches
figs
ginger
granola
hazelnuts
honey
juices
kale
lemon, e.g., juice, zest
lime, e.g., juice, zest
maple syrup
miso
muffins
nutmeg
NUTS, e.g., almonds, macadamias, PECANS, pistachios, WALNUTS
oats and oatmeal
onions, e.g., pearl
*ORANGE, e.g., juice, zest
oranges, mandarin
pancakes
pears
PECANS
pepper, e.g., black
persimmons
pomegranates
puddings, e.g., bread
pumpkin
pumpkin seeds
raisins
raspberries
RELISHES, e.g., cranberry
rice, e.g. brown, wild
salad dressings
salads, e.g., green
salsas
salt, sea
sauces, e.g., cranberry
sorbets
soups, e.g., fruit
squash, winter, e.g., acorn, butternut
stuffings
SUGAR, e.g., brown
sweet potatoes
tangerines
trail mix
vanilla
vinegar, e.g., balsamic
vodka
watermelon
wine, e.g., port
yogurt
Flavor Affinities
cranberries + apples + oranges
cranberries + apples + raisins
CRANBERRIES + balsamic vinegar + GINGER + honey + miso + ORANGE
CRANBERRIES + brown sugar + lime + ORANGES + WALNUTS
cranberries + chiles + lime
CRANBERRIES + cinnamon + GINGER + ORANGES + vanilla + walnuts
CRANBERRIES + cloves + GINGER + ORANGES
cranberries + dates + oranges
cranberries + maple syrup + vanilla
cranberries + nuts + wild rice
cranberries + oatmeal + walnuts
cranberries + oranges + pears + pecans