EGGPLANT, JAPANESE
Season: year-round, esp. autumn
Volume: quieter than other eggplant
Techniques: bake, broil, deep-fry, grill, pickle, roast, simmer, steam, stir-fry
Tip: Japanese eggplant retains its texture after roasting and absorbs less oil.
Botanical relatives: peppers, potatoes, tomatoes
Possible substitute: eggplant
basil and Thai basil
bell peppers, red or yellow, esp. roasted
cabbage
capers
cheese, e.g., mozzarella
chiles, e.g., red
Chinese cuisine
dips
five-spice powder
GARLIC
ginger
gomashio
Indian cuisine
Japanese cuisine
lemon
lime
mint
mirin
miso
mushrooms, e.g., shiitake
oil, olive
olives
onions, red
pastas, e.g., lasagna
peanuts and peanut sauce
pine nuts
pizzas
relishes
rice
sake
salads
salt
sauces, e.g., oyster (vegetarian), peanut
scallions
sesame, e.g., oil, seeds
shiso
soy sauce
spinach
sugar, e.g., brown
tamari
tofu
vinegar, e.g., apple cider, balsamic, red wine, rice, sherry
yogurt
Flavor Affinities
Japanese eggplant + garlic + lime + miso
Japanese eggplant + ginger + soy sauce
EGGS (e.g., FRESH)
Flavor: slightly sweet, with astringent notes
Volume: quiet
Nutritional profile: 63% fat / 35% protein / 2% carbs
Calories: 70 per large egg (whole, raw)
Protein: 6 grams
Tips: Consider organic, omega-3-enriched eggs. If you eat eggs, make sure they are organic and humanely raised.
arugula
asparagus
avocado
basil
bell peppers, esp. roasted
bread, esp. whole-wheat
burritos
butter
capers
casseroles
CHEESE, e.g., cheddar, Comté, cream, Emmental, feta, goat, Gruyère, Havarti, Monterey Jack, mozzarella, Parmesan, ricotta, Roquefort
chervil
chili pepper sauce and chili powder
chives
cream
cumin
curry powder
custards
desserts
dill
egg foo yung
eggplant
eggs, deviled
fennel
French toast
frisée
frittatas
garlic
greens, e.g., braised, salad
herbs
huevos rancheros
kale
leeks
marjoram
mayonnaise
milk
MUSHROOMS, e.g., morel, portobello
oil, olive
omelets
onions
oregano
paprika
parsley
pepper, e.g., black, white
pesto
pizzas
polenta
potatoes
quiches
salad dressings
salads, e.g., egg, green
salsas
salt, e.g., kosher, sea
savory
scallions
scrambles
shallots
sorrel
soufflés
soups, e.g., avgolemono
soy sauce
SPINACH
sweet potatoes
tacos
tarragon
thyme
tomatoes
tortilla, Spanish
vinegar
watercress
yogurt
zucchini
Flavor Affinities
eggs + asparagus + chives + Gruyère cheese
eggs + asparagus + frittata + goat cheese
eggs + basil + tomatoes
eggs + goat cheese + leeks
eggs + Gruyère cheese + spinach
eggs + kale + ricotta
eggs + lemon + rice + soups
eggs + mushrooms + scallions
eggs + nutmeg + spinach
eggs + peas + shiitake mushrooms
eggs + shallots + spinach
EGGS, HARD-BOILED
Techniques: chop, devil, half, pickle, sieve, slice
Vegan substitutes: firm or extra-firm tofu for hard-boiled egg whites, e.g., in egg salads
almonds
artichokes
arugula
asparagus
avocado
basil
beans, e.g., cannellini, green, white
bell peppers, e.g., green, red, yellow
capers
carrots
cayenne
celery
celery salt
chervil
chiles, e.g., green, jalapeño; and chili pepper sauce
chives
cilantro
cream
cucumbers
curries
curry powder
deviled eggs
dill
egg salad
endive
garlic
grains, e.g., brown rice, farro
greens, winter, e.g., escarole, radicchio
leeks
lemon, e.g., juice
lettuce, e.g., romaine
lovage
marjoram
mayonnaise, e.g., vegan
mint
mustard, e.g., Dijon, dry
oil, olive
olives, niçoise
onions, e.g., red, spring
paprika
parsley
pepper, e.g., black
potatoes
radicchio
radishes
SALADS, e.g., egg, grain, green, lentil, niçoise, potato, spinach, tomato, vegetable
salt, e.g., kosher
sandwiches, e.g., egg salad
scallions
shallots
soups, e.g., beet, borscht
sour cream
spinach
sprouts, e.g., mustard, radish
tarragon
tomatoes
vinegar, e.g., white wine
watercress
yogurt
Flavor Affinities
hard-boiled eggs + asparagus + chives + Dijon mustard + lemon juice + olive oil
hard-boiled eggs + celery + mayonnaise + mustard
hard-boiled eggs + celery + yogurt
hard-boiled eggs + lemon + mayonnaise + mustard
EGYPTIAN CUISINE
baba ghanoush
beans, e.g., fava
cheese, white
chickpeas
coriander
cucumbers
cumin
dill
dukkah
fennel seeds
garlic
grape leaves
hummus
lentils, e.g., red
marjoram
mint
nuts, e.g., almonds, hazelnuts, pistachios
oil, e.g., olive
pasta, e.g., macaroni
pepper, black
pine nuts
rice
salt, sea
seeds, e.g., sesame
soups, e.g., red lentil
spinach
stuffed cabbage
tabbouleh
tahini
thyme
tomatoes and tomato sauce
yogurt
Flavor Affinities
cucumber + mint + yogurt
cumin + fava beans + lemon juice + olive oil
ENDIVE (aka BELGIAN ENDIVE)
Season: year-round, esp. autumn–spring
Flavor: slightly bitter/sweet, with a crisp, crunchy texture
Volume: quiet–moderate
What it is: vegetable
Nutritional profile: 72% carbs / 18% protein / 10% fat
Calories: 5 per ½-cup serving (chopped, raw)
Techniques: bake, boil, braise (5–10 minutes), broil, fry, glaze, grill, raw, roast, sauté, steam, stir-fry, stuff
Tips: Dip whole, raw endive leaves into dips instead of chips or serve leaves filled with purees or spreads.
Botanical relatives: artichokes, chamomile, chicory, dandelion greens, lettuces (e.g., Bibb, iceberg, romaine), radicchio, salsify, tarragon
almonds
APPLES
artichokes, Jerusalem
arugula
avocado
basil
beans, e.g., broad, white
BEETS
bell peppers, e.g., red
berries, e.g., blackberries
bread crumbs, e.g., whole-grain
butter
capers
caraway seeds
celery
CHEESE, e.g., BLUE, Cantal, cheddar, feta, fontina, goat, gorgonzola, Gruyère, PARMESAN, pecorino, ricotta, Roquefort, soft, Swiss
chervil
chiles and chili pepper flakes
chives
cilantro
citrus
clementines
cream
crudités
cucumbers
dill
eggs, e.g., hard-boiled, quiches
escarole
farro
fennel
figs
frisée
garlic
grapefruit
grapes
gratins
greens
hazelnuts
kumquats
leeks
LEMON, e.g., juice, zest
lettuce, e.g., romaine
mayonnaise
mint
mushrooms, e.g., portobello
mustard, e.g., Dijon, dry
nutmeg
nuts
OIL, e.g., grapeseed, hazelnut, nut, OLIVE, walnut
olives, e.g., black
onions, red
ORANGE and blood orange, e.g., juice, zest
oregano
palm, hearts of
papaya
parsley
PEARS
pecans
pepper, e.g., black
pizzas
polenta
pomegranate
potatoes
RADICCHIO
radishes
rice
SALADS, e.g., spinach, tricolore salad (i.e., endive + arugula + radicchio)
scallions
shallots
soups
stock, e.g., vegetable
stuffed endive leaves
sugar
sugar snap peas
tangerines
tarragon
thyme
tomatoes, e.g., cherry
truffles, black
vinaigrette
VINEGAR, e.g., BALSAMIC, fruit, sherry, WHITE BALSAMIC, wine
WALNUTS
watercress
yogurt
Flavor Affinities
endive + arugula + pears + walnuts
endive + avocado + grapefruit
endive + avocado + red onion + watercress
endive + baby greens + fennel + garlic + Parmesan cheese + vinaigrette
endive + balsamic vinegar + garlic + olive oil
endive + blue cheese + farro + pears
endive + blue cheese + mushrooms + pecans
ENDIVE + CHEESE (e.g., blue, Gruyère, pecorino) + FRUIT (e.g., apples, oranges, pears) + NUTS (e.g., hazelnuts, walnuts)
endive + dill + hazelnuts + lemon + olive oil + potatoes
endive + lemon + olive oil + parsley
endive + Parmesan cheese + portobello mushrooms
endive + Parmesan cheese + white beans
“I’ve been making savory vegetarian muffins based on combinations of vegetables, cheese, and nuts or seeds, and one of my favorites is based on caramelized endive, blue cheese, and walnuts.”
—DIANE FORLEY, FLOURISH BAKING COMPANY (SCARSDALE, NY)
ENDIVE, CURLY (see FRISÉE)
EPAZOTE
[eh-pah-ZOH-teh]
Flavor: bitter/sweet, with pungent notes of cilantro, coriander, fennel, herbs, lemon, mint, oregano, parsley, and/or sage
Volume: moderate–loud
What’s healthful about it: enhances flavor and aids in the digestibility of beans
Possible substitute: Mexican oregano
avocados
BEANS, e.g., BLACK, pinto
beans, refried
Central American cuisines
chayote
cheese, e.g., manchego, Mexican, Monterey Jack, mozzarella
chilaquiles
chiles, e.g., chipotle; chili pepper flakes, chili pepper sauce, and chili powder
chili, vegetarian
cilantro
corn
crema
cumin
garlic
huitlacoche
lime
MEXICAN CUISINE
mushrooms
onions
potatoes
quesadillas, e.g., cheese
queso fundido
refried beans
rice
salads
salsas
sauces, e.g., mole
soups, e.g., bean, black bean, garlic, mushroom, tortilla
South American cuisines
Southwestern (U.S.) cuisine
squash, summer
stews
teas, Mexican
tomatillos
tomatoes
tortillas, e.g., corn
zucchini
zucchini blossoms
Flavor Affinities
epazote + chili pepper flakes + lime + zucchini
ESCAROLE
Season: year-round, esp. summer–autumn
Flavor: bitter, with notes of nuts, and a crisp texture
Volume: moderate–loud
Nutritional profile: 75% carbs / 25% protein
Calories: 10 per 1-cup serving
Techniques: braise, grill, raw, roast, sauté, simmer, steam
Botanical relatives: chicory, endive, frisée, radicchio
almonds
apples
artichokes
BEANS, e.g., borlotti, cannellini, white
beets
bell peppers, e.g., roasted
bread crumbs and croutons
bruschetta
butter
cabbage, e.g., red
capers
carrots
cauliflower
CHEESE, e.g., blue, Fontina, goat, mozzarella, Parmesan, Roquefort
chickpeas
chiles and chile pepper flakes
citrus
crème fraîche
cucumbers
currants
dill
eggs, e.g., frittatas
endive
fennel and fennel seeds
GARLIC
hazelnuts
ITALIAN CUISINE
kamut
leeks
LEMON, e.g., juice
lentils
lettuce, e.g., butter
mint
mushrooms, e.g., porcini
mustard, e.g., Dijon
nutritional yeast
OIL, e.g., nut, OLIVE
olives, e.g., black, green
ONIONS, e.g., white, yellow
oranges and blood oranges
parsley
parsnips
pasta, e.g., fettuccine, orzo, penne, spaghetti
pears
pepper, e.g., black, white
persimmons
pine nuts
pizzas
polenta
pomegranates
potatoes
radicchio
raisins
rice, e.g., Arborio, brown
salads
salt, e.g., kosher, sea
sauces, e.g., pasta
shallots
SOUPS, e.g., escarole, minestrone, potato, white bean
squash, e.g., yellow
stews, e.g., white bean
stock, vegetable
sumac
thyme
tofu
tomatoes and sun-dried tomatoes
vinegar, e.g., apple cider, balsamic, red, sherry, white wine
walnuts
watercress
Flavor Affinities
escarole + bread crumbs + cheese + pasta
escarole + capers + garlic + pine nuts + raisins
escarole + chickpeas + onions
escarole + chickpeas + porcini mushrooms
escarole + chili flakes + garlic + lemon
escarole + garlic + lemon zest + olive oil
escarole + garlic + Parmesan cheese
escarole + garlic + pasta + white beans
escarole + garlic + soups + tomatoes
escarole + goat cheese + sun-dried tomatoes + watercress
escarole + lemon + orange + radishes
escarole + lemon juice + olive oil + Parmesan cheese
ETHIOPIAN CUISINE
beans, green
beets
bell pepper, red
berbere
butter, spiced
cabbage
carrots
cloves
eggs, hard-boiled
garlic
ginger
greens, e.g., collard
INJERA
legumes, e.g., chickpeas, lentils, split peas
onions
paprika
peas
potatoes
spices
tibs (i.e., sautés)
turmeric
vegetables, stewed
wats (i.e., stews)
Flavor Affinities
berbere + garlic + onions
FALL (see AUTUMN)
FARRO (aka EMMER WHEAT)
[FAHR-oh]
Flavor: slightly sweet, with earthy notes of barley and/or nuts, and a chewy texture
Volume: quiet
What it is: whole grain; Note: farro is not the same as spelt, which is typically a very slow-cooking grain.
Gluten-free: no
Nutritional profile: 81% carbs / 12% protein / 7% fat
Calories: 170 per ¼ cup (uncooked)
Protein: 7 grams
Timing: Presoak farro for fastest cooking. Although whole farro is available, most of the farro available in the U.S. is semipearled (semi-perlato or pearled (perlato), i.e., with some or all of the outside husk removed. Whole farro takes longest to cook (45–60 minutes or longer), while pearled farro can cook in as little as half that time. Simmer farro, covered, until tender.
Ratio: 1: 2–3 (1 cup farro to 2–3 cups cooking liquid)
Tip: Add the cooking water from white cannellini beans to give a creamier, starchier texture to “farrotto.”
apples and apple juice
apricots, dried
artichokes
arugula
asparagus
basil
bay leaf
beans, e.g., cannellini, fava, white
beets
bell peppers, esp. roasted
breads
butter
buttermilk
cabbage, e.g., green, savoy
carrots
casseroles
celery
CHEESE, e.g., feta, Grana Padano, PARMESAN, pecorino, ricotta
chicory
chickpeas
chiles, e.g., guajillo
chives
citrus
coconut and coconut milk
corn
cucumbers
dates
dill
dukkah
eggplant
eggs
fennel
garlic
ginger
grapes
gratins
honey
ITALIAN CUISINE
kale
kefir
leeks
lemon, e.g., juice, zest
lemon, preserved
lentils
lovage
mangoes
marjoram
Mediterranean cuisines
mint
MUSHROOMS, e.g., chanterelle, cremini, porcini, shiitake, white, wild
nutmeg
nuts, e.g., almonds, cashews, pistachios
OIL, nut, OLIVE
olives, black
onions, e.g., caramelized, yellow
orange, e.g., juice, zest
oregano
PARSLEY
parsnips
pastas
pears
pilaf
pine nuts
pomegranates
quinoa
radicchio
radishes
rice, brown
“risottos,” i.e., made with farro, aka FARROTTOS
rosemary
shallots
SOUPS, e.g., hearty, minestrone, mushroom, winter
spinach
squash, winter, e.g., acorn, butternut, kabocha
stews
stock, e.g., mushroom or vegetable
sugar, e.g., brown
thyme
tofu
tomatoes
vinegar, e.g., apple cider, red wine, sherry
walnuts
wine, dry white
zucchini
Flavor Affinities
farro + apple cider vinegar + butternut squash + dried cranberries + olive oil
farro + basil + olive oil + Parmesan cheese + parsley + walnuts
farro + brown sugar + coconut milk + mangoes
farro + chicory + olive oil + pears + sherry vinegar
farro + citrus + ginger
farro + coconut + zucchini
farro + eggplant + tomatoes
farro + feta cheese + mushrooms
farro + garlic + kale
farro + leeks + parsnips
farro + lemon + orange + rosemary
farro + mint + pecorino cheese + vegetable stock
farro + onions + Parmesan cheese + risottos + wild mushrooms
farro + parsley + shallots
farro + peas + quinoa + spinach + zucchini
farro + preserved lemons + radicchio
“Farro is my favorite grain because of its nuttiness. I like mixing it into green salads with dried apricots and radishes.”
—CHARLEEN BADMAN, FnB (SCOTTSDALE, AZ)
“I love farro’s nutty flavor and toothy texture, and the sensation of eating farrotto. Farro doesn’t give off starch the same way Arborio rice does, but it still has some of its own sauce like risotto.… You can make a different version each season: Spring calls for lots of peas, spring onions, spinach, and vegetable stock. Summer could be corn with tomatoes. Autumn farroto with butternut squash, kale, and roasted garlic could have Parmesan shaved on top. Winter farrotto could feature wild mushrooms and either vegetable stock or the soaking water from dried porcini.”
—ANNIE SOMERVILLE, GREENS RESTAURANT (SAN FRANCISCO)
FENNEL
Season: year-round, esp. autumn–winter
Flavor: sweet, with notes of anise and/or licorice, and a crisp, crunchy texture
Volume: quiet–moderate
Nutritional profile: 85% carbs / 10% protein / 5% fat
Calories: 30 per 1-cup serving (sliced, raw)
Protein: 1 gram
Techniques: bake, blanch, boil, braise, fry, grill, mandoline, raw, roast, sauté, shave, simmer, steam, stir-fry
Botanical relatives: anise, caraway, celery, celery root, coriander, dill, parsley, parsley root, parsnips
almonds
anise
apples, e.g., green
artichokes and artichoke hearts
artichokes, Jerusalem
ARUGULA
asparagus
avocado
basil
bay leaf
BEANS, e.g., CANNELLINI, fava, green, WHITE
beets and beet juice
bell peppers, e.g., red, yellow
bread crumbs
butter
capers
carrots
cashews
casseroles
cauliflower
celery
celery root
chard
CHEESE, e.g., blue, feta, GOAT, Gorgonzola, Gouda, Gruyère, manchego, PARMESAN, pecorino, Piave, ricotta, ricotta salata, Swiss
cherries, e.g., dried
chervil
chestnuts
chickpeas
chiles, e.g., jalapeño; and chili pepper flakes
Chinese cuisine
chives
citrus
clementines
coriander
couscous
cranberries, e.g., dried
cream
cucumbers
curries, curry powder, and curry spices
dill
edamame
eggplant
eggs, e.g., custards, hard-boiled, omelets, quiches
endive
escarole
fennel fronds, fennel pollen, and FENNEL SEEDS
figs
French cuisine
frisée
GARLIC
ginger
grains, e.g., millet, quinoa, spelt
grapefruit
gratins
greens, e.g., mesclun, winter
hazelnuts
honey
Italian cuisine
leeks
LEMON, e.g., juice, zest
lentils
lettuce, e.g., romaine
lime
liqueurs with anise/licorice flavor, such as Pernod, Ricard, sambuca
mâche
mango
Mediterranean cuisines
mint
MUSHROOMS, e.g., porcini, portobello, white, wild
mustard, e.g., Dijon, and mustard seeds
nuts
OIL, e.g., canola, hazelnut, nut, OLIVE, vegetable, walnut
olives, e.g., black, green, Italian
ONIONS, e.g., cippolini, red, spring
ORANGE, e.g., juice, zest
orange, blood
oregano
palm, hearts of
parsley
pasta, e.g., linguini, orecchiette, orzo
peaches
pears
pecans
pepper, e.g., black, white
Pernod
pistachios
pizza
pomegranates
potatoes
pumpkin seeds
radicchio
radishes
relishes
rice and wild rice
risottos
saffron
sage
SALADS, e.g., fennel, grain, green, tomato
salt, e.g., kosher, sea
sauces, e.g., tomato
scallions
sesame seeds, white
shallots
snap peas
soufflés
SOUPS, e.g., fennel, potato, tomato, vegetable
soy sauce
squash, e.g., spaghetti, summer, winter
star anise
stews, e.g., vegetable
stir-fries
stock, e.g., fennel, vegetable
stuffings
tamari
tarragon
thyme
TOMATOES and tomato sauce
turnips
vanilla
verjus
vermouth
VINEGAR, e.g., balsamic, champagne, cider, raspberry, sherry, white wine
WALNUTS
watercress
wine, dry white
zucchini
Flavor Affinities
FENNEL + ACID (e.g., orange juice, vinegar) + BEETS
fennel + almonds + avocados + mesclun greens
fennel + arugula + grapefruit + hazelnuts
fennel + avocados + citrus + mâche + olives
fennel + beets + Belgian endive
fennel + blood oranges + romaine
fennel + cashews + oranges + vanilla
FENNEL + CHEESE (e.g., Gouda, Parmesan, ricotta) + NUTS (e.g., almonds, walnuts) + TREE FRUITS (e.g., apples, pears)
fennel + cranberries + nuts + salads + wild rice
fennel + cucumbers + mustard + thyme
fennel + endive + pears
fennel + escarole + olives + ricotta salata cheese
fennel + escarole + oranges
fennel + fennel seeds + garlic + olive oil + thyme
fennel + fennel seeds + lemon juice + olive oil
fennel + feta cheese + lemon + parsley
fennel + garlic + olives + Parmesan cheese + tomatoes
fennel + garlic + potatoes
fennel + greens + Gruyère cheese + mushrooms
fennel + lemon + olive oil + Parmesan cheese + parsley + salads
fennel + mushrooms + Parmesan cheese
fennel + olives + oranges
FENNEL + ORANGES + NUTS (e.g., pecans, walnuts)
fennel + oranges + red onions + white beans
fennel + Parmesan cheese + risotto + tomatoes
FENNEL FRONDS (or LEAVES)
Flavor: notes of anise/licorice
Volume: quiet
Techniques: garnish (esp. fennel dishes), raw
beans
cabbage
cheese, e.g., Parmesan
citrus
cocktails, e.g., vodka-based
eggs and egg dishes
fennel
Italian cuisine
lemon
Mediterranean cuisines
oil
onions, e.g., red
pastas
“pestos” (+ garlic + olive oil + Parmesan cheese + pine nuts)
rice
risottos
salad dressings, e.g., citrus vinaigrettes
salads, e.g., carrot, citrus, fennel, green
salsas
sausages, vegetarian
soups, e.g., barley, cucumber
Flavor Affinities
fennel fronds + avocado + fennel + grapefruit + salads
FENNEL POLLEN
Season: spring–summer
Flavor: bitter/sweet/umami; aromatic, with pungent notes of anise, citrus, fennel, herbs, honey, and/or licorice
Volume: quiet–moderate/loud
Tip: Use to finish a dish.
apricots
asparagus
baked goods, e.g., cakes, cookies
carrots
cheese, e.g., Monterey Jack, ricotta
chocolate
cinnamon
citrus
cream and crème fraîche
eggplant
fennel and fennel seeds
garlic
(Central and Northern) Italian cuisine
leeks
lemon, e.g., juice, zest
mushrooms
nuts, e.g., almonds, pistachios
oatmeal
orange
pastas, e.g., ravioli
pepper, black
polentas
potatoes
rice
risottos
salads
salt, e.g., sea
tomatoes and tomato sauce
vegetables, e.g., roasted, spring
yogurt
FENNEL SEEDS
Flavor: bitter/sweet, with notes of anise, caraway, cumin, dill, and/or licorice
Volume: quiet–moderate
Tips: Add at the end of the cooking process. Nibble on a few seeds to freshen the breath.
Possible substitute: anise seeds
apples
artichokes, Jerusalem
baked goods, e.g., breads, cakes, cookies, flatbreads
basil
beans, e.g., green
beets
broccoli
Brussels sprouts
cabbage
carrots
cauliflower
celery root
cheese
chickpeas
Chinese cuisine
cinnamon
cloves
coriander
cucumbers
curries
cumin
desserts, e.g., Indian
eggplant
English cuisine
European cuisines
fenugreek
figs
five-spice powder
garam masala
garlic
ginger
grapefruit, e.g., juice, zest
greens, e.g., beet
herbes de Provence
Italian cuisine
kohlrabi
leeks
lemon, e.g., juice
lentils
liqueurs
mangoes
marinades
marjoram
Mediterranean cuisines
mushrooms
mustard, e.g., Dijon
oil, olive
olives
orange
paprika
parsley
parsnips
pastas
peas, split
pepper, black
pickles
pizza
potatoes
pumpkin
ras el hanout
rice
saffron
salad dressings
salads, e.g., pasta, potato
SAUCES, e.g., pasta
sauerkraut
Scandinavian cuisine
shallots
soups, e.g., carrot, celery root, split pea, tomato
star anise
stuffings
sweet potatoes
tarragon
teas
thyme
tomatoes and tomato sauce
vegetables, e.g., green, roasted
walnuts
Flavor Affinities
fennel seeds + grapefruit + lemon + mustard + shallots
fennel seeds + leeks + tomatoes
fennel seeds + marjoram + thyme
FENUGREEK
Flavor: bitter/sweet; aromatic, with pungent and/or savory notes of burnt sugar, caramel, celery, chocolate, coffee, and/or maple syrup
Volume: quiet/moderate (leaves)–moderate/loud (seeds)
What it is: used as an herb (dried or fresh leaves), a spice (seeds), and as a vegetable (fresh)
Tips: Toast fenugreek seeds to bring out their flavor, which resembles maple syrup. (Indeed, fenugreek is used in making artificial maple syrup.) Long cooking (e.g., simmering) will quiet their flavor. Sprouted fenugreek seeds can be used in salads.
Botanical relatives: clover, peas
(Northern) African cuisine
baked goods
beans, e.g., dried, green, kidney, mung
breads
broccoli
cabbage
caraway seeds
cardamom
carrots
CAULIFLOWER
cheese, e.g., creamy, paneer, white
chickpeas
chiles and chili paste
chutneys
cilantro
cinnamon
cloves
coriander
cumin
CURRIES, curry leaves, and curry powder
dals
dosai, i.e., Indian crêpes
eggplant
eggs, e.g., omelets
fennel seeds
flours, e.g., lentil, rice
garlic
ginger
greens, e.g., collard, turnip
honey
INDIAN CUISINE
lemon
LENTILS
mayonnaise
Mediterranean cuisines
Middle Eastern cuisines
mustard seeds
onions
parsnips
peas
peas, split
pepper, e.g., black
pickles
POTATOES, e.g., curried, mashed
rice, e.g., basmati, long-grain
salad dressings
salads, e.g., potato
sauces, e.g., raita, white
soups, e.g., lentil
spinach
squash, winter, e.g., butternut
stews, vegetable
teas, e.g., mint
tomatoes
Turkish cuisine
turmeric
walnuts
yogurt
zucchini
Flavor Affinities
fenugreek seeds + chiles + cilantro + garlic + tomatoes
fenugreek seeds + cumin + garlic + ginger + lentils + turmeric
FIDDLEHEAD FERNS
Season: spring
Flavor: bitter, with notes of artichokes, asparagus, green beans, and/or mushrooms, and a crunchy texture
Volume: moderate–loud
Nutritional profile: 57% carbs / 33% protein / 10% fat
Calories: 10 per 1-ounce serving (raw)
Protein: 1 gram
Techniques: blanch, boil (5+ minutes), braise, pickle, poach, puree, sauté, steam (Note: never raw)
almonds
arugula
asparagus
butter and brown butter
cheese, e.g., Comté, goat, Gruyère, Parmesan
chiles, e.g., green
chives
coriander
cream
cumin
custards
eggs, e.g., hard-boiled, quiches
fenugreek seeds
garlic
ginger
leeks
lemon
marjoram
milk
miso
MUSHROOMS, e.g., chanterelle, maitake, morel, wild
mustard
nettles
noodles, soba
nutmeg
oil, e.g., hazelnut, nut, olive
onions, e.g., green, red
oregano
paprika
parsley
pastas
peas
pepper, black
“pestos” (e.g., fiddleheads + almonds + olive oil + Parmesan)
ponzu sauce
potatoes, e.g., new
rice, wild
risottos
salads, e.g., warm
salt
sauces, e.g., cheese, cream, hollandaise
savory
sesame, e.g., oil, seeds
shallots
soufflés
soups
soy sauce
squash, summer
stock, vegetable
turmeric
vinaigrette
vinegar, e.g., apple cider, balsamic, sherry
zucchini
Flavor Affinities
fiddlehead ferns + butter + herbs + morel mushrooms + ramps
fiddlehead ferns + butter + lemon
fiddlehead ferns + chanterelle mushrooms + risotto
fiddlehead ferns + garlic + marjoram
fiddlehead ferns + garlic + olive oil + parsley
fiddlehead ferns + mustard + olive oil
fiddlehead ferns + sesame oil + sesame seeds + soy sauce
FIGS (see also FIGS, DRIED)
Season: summer–autumn
Flavor: sweet, with astringent notes, and a soft texture when ripe (studded with tiny, crunchy seeds)
Volume: quiet–moderate
Nutritional profile: 94% carbs (high in sugar) / 3% fat / 3% protein
Calories: 50 per large fig (raw)
Techniques: bake, broil, caramelize, deep-fry, grill, raw, roast, sauté, simmer
anise seeds
apples
Armagnac
ARUGULA
baked goods, e.g., cakes, corn bread, muffins, quick breads
basil
bay leaf
berries, e.g., blackberries, blueberries
butter
caramel
cardamom
cereals, e.g., breakfast
CHEESE, e.g., blue, burrata, Cabrales, chèvre, cream, feta, fresh white, GOAT, Gorgonzola, manchego, Monterey Jack, mozzarella, Parmesan, pecorino, ricotta, Stilton
chiles, e.g., jalapeño
chocolate
chutneys
cinnamon
cloves
Cointreau
compotes
cranberries
cream
desserts
endive, e.g., red
fennel and fennel seeds
frisée
ginger
grapes
HONEY
lavender
lemon, e.g., juice, zest
lettuce, butter
lime, e.g., juice, zest
mascarpone
Mediterranean cuisines
melon, e.g., cantaloupe
Middle Eastern cuisines
milk, coconut
mint
molasses
NUTS, e.g., ALMONDS, hazelnuts, pecans, pistachios, WALNUTS
oatmeal and oats
oil, e.g., coconut, grapeseed, olive
onions, caramelized
ORANGE, e.g., juice, liqueur, zest
pancakes
peaches
pears
pepper, black
persimmons
phyllo dough
pizza
pomegranates
quince
raspberries
relishes
rice
rosemary
salad dressings, e.g., blue cheese
salads, e.g., green, spinach
salt, sea
sesame seeds
sour cream
spinach
star anise
strawberries
stuffed figs
SUGAR, e.g., brown
tarts
thyme
vanilla
VINEGAR, e.g., balsamic, red wine, sherry, white balsamic
watercress
wine, e.g., Madeira, Marsala, red, sweet (e.g., port)
yogurt
Flavor Affinities
figs + almonds + anise
figs + almonds + pears + red wine
figs + anise + cardamom + pistachios + yogurt
figs + apples + honey
figs + apples + pecans
figs + arugula + basil + cheese + honey
figs + arugula + chèvre cheese
figs + arugula + feta cheese
figs + arugula + walnuts
figs + balsamic vinegar + cheese
figs + balsamic vinegar + olive oil
figs + balsamic vinegar + pistachios
figs + basil + goat cheese + pomegranate seeds
figs + basil + mozzarella cheese
figs + black pepper + cheese + honey
FIGS + CHEESE (e.g., blue, burrata, feta, goat, Gorgonzola, mascarpone, ricotta) + NUTS (e.g., almonds, pecans, pistachios, walnuts)
figs + cinnamon + honey + vanilla
figs + cream cheese + honey + mint + ricotta
figs + goat cheese + thyme
figs + Gorgonzola cheese + (caramelized) onions
figs + honey + nuts + ricotta
figs + honey + pecans
figs + honey + port + rosemary
figs + honey + raspberries
figs + honey + vanilla + wine
figs + honey + walnuts + yogurt
figs + melon + mint
figs + melon + orange
“I believe Japanese figs, which are very popular in Japan, are the best—but I’ve found that candy-striped figs [also called raspberry figs, for their bright red color, sweet-tart flavor, and crunchy seeds] have even more flavor, and are better eaten as a fruit.”
FIGS, DRIED
Flavor: sweet, with notes of honey, nuts, and/or raisins, and a soft, chewy texture studded by tiny crunchy seeds
Volume: moderate
Techniques: as is, stew
almonds
anise seeds
apples
baked goods, e.g., cakes, muffins, quick breads
bananas
brandy
cardamom
cheese, e.g., blue, cream, feta, goat, Gorgonzola, manchego, Parmesan, ricotta
chestnuts
cinnamon
coconut
cranberries
dates
desserts
granola
honey
jams
lemon, e.g., juice, zest
NUTS, e.g., almonds, macadamia, pecans, walnuts
oats and oatmeal
olives
orange, e.g., juice, zest
pears
pecans
pistachios
pumpkin seeds
raisins
snacks
stews
tagines
vinegar, e.g., balsamic
WALNUTS
wine, e.g., red, sweet
yogurt
Flavor Affinities
dried figs + almonds + cream cheese
dried figs + bananas + coconut
dried figs + chestnuts + orange
dried figs + goat cheese + salad greens + walnuts
dried figs + honey + nuts
dried figs + honey + orange + yogurt
FIVE-SPICE POWDER
Flavor: sweet
Volume: quiet–moderate
What it is: A spice blend made of cinnamon + cloves + fennel seeds + star anise + Szechuan peppercorns
braised dishes
Chinese cuisine
garlic
ginger
marinades
nuts, e.g. almonds, pistachios, walnuts
rice
roasted dishes
sauces
seeds, e.g., pumpkin
stews
stir-fries
tofu
FLAXSEED OIL (see OIL, FLAXSEED)
FLAXSEEDS
Flavor: slightly sweet, with notes of nuts, and a crunchy texture
Volume: quiet
What they are: seeds
Who says they’re healthful: Joel Fuhrman, in his “Top Super Foods for Super Immunity”
What’s healthful about them: 1 tablespoon of ground flaxseeds every day—such as on cereal or in a smoothie—fulfills daily omega-3 fatty acids needs.
Tips: Buy whole seeds and grind immediately before using. Seeds must be ground to release their full nutritional value. Do not cook on high heat if you want to maintain nutritional benefits. To use as an egg substitute when baking, use 1 heaping tablespoon to substitute for 1 large egg: soak flaxseeds in hot water in a 1:3 ratio before blending into a thick paste (1 tablespoon flaxseeds to 3 tablespoons water).
apples and applesauce
avocados
BAKED GOODS, e.g., breads, crackers, muffins, pie crusts, pizza crusts, quick breads
bananas
carrots and carrot juice
CEREALS, e.g., breakfast
citrus
coriander
cottage cheese
desserts
fennel
flour, e.g., whole wheat
French toast
grains
granola
herbs
honey
kale
“meatloaf,” vegetarian
nuts, e.g., peanuts and peanut butter, walnuts
oats, oat bran, oatmeal
oil, olive
pancakes and waffles, e.g., add to batter
pizza doughs
rice
salads, e.g., as a topping
sesame seeds
SMOOTHIES
soups
squash, winter
vegetables
veggie burgers
yogurt
zucchini
FLOUR, RICE
“I like to use rice flour—grinding in some Arborio rice for texture, and some sesame or coriander seeds for texture and flavor—as a crust for fried mushrooms. Just dip the mushrooms into soy milk, or rice milk with a little Dijon mustard added for viscosity, and then into the rice flour mixture before frying.”
—ERIC TUCKER, MILLENNIUM (SAN FRANCISCO)
FLOUR, SPELT
“Because spelt flour doesn’t have as much gluten as wheat flour, muffins made with it don’t rise as high, so instead of filling muffin tins two-thirds full, we fill them three-quarters full.”
—MARLENE TOLMAN, POMEGRANATE CAFÉ (PHOENIX, AZ)
“We make apple cider doughnuts with spelt flour, which is very good for you, with lots of vitamins and easy to digest. We tried making the doughnut with whole-grain wheat flour, but it was very heavy. To sweeten the doughnut as well as other cakes, I use maple syrup, which is not overpowering. In 2010, Time Out awarded us ‘best doughnut,’ and the funny thing is my partner owns a Dunkin’ Donuts.”
—FERNANDA CAPOBIANCO, VEGAN DIVAS (NEW YORK CITY)
“I think spelt flour pizza has more flavor than white flour pizza. It’s really good served with pears and ricotta.”
—MAKINI HOWELL, PLUM BISTRO (SEATTLE)
FLOUR, SPROUTED
Brands: Essential Eating, To Your Health
FLOWERS, EDIBLE
While several varieties of flowers are edible—such as (sweet licorice) anise hyssop, (cucumber-like, sweet honey-like) borage, carnations, chicory, (garlicy, oniony) chives, chrysanthemums, daisies, day lilies, (herbal, pungent, sweet) lavender, (bitter, floral, sour) marigolds, (honey, peppery) nasturtiums, (minty) pansies, and (sweet) violets—most do not add much flavor of their own. Rather, they’re mostly decorative.
“We grow edible flowers on our roof at Mélisse.… Pollen is what gives most edible flowers their sweet, individual flavors.… Nasturtiums are stronger flavored than most edible flowers—they have a very strong, floral, peppery, spicy flavor. Yellow wood sorrel is also strongly sour.”
—JOSIAH CITRIN, MÉLISSE (SANTA MONICA)
FREEKEH (aka FRIKEH)
[FREE-kah]
Flavor: earthy notes of grass, meat, nuts, and/or smoke, with a chewy texture
Volume: moderate
What it is: young green wheat that has been set on fire before harvesting; i.e., grain
Techniques: simmer (20–30 minutes)
Ratio: 1: 1½–2 (1 cup freekeh to 1½–2 cups cooking liquid)
Tip: To bring out its nuttiness, toast in a pan before cooking.
Possible substitute: bulgur + drops of liquid smoke
(North) African cuisines
allspice
apples
apricots, dried
asparagus
baked goods, e.g., breads
beans, e.g., adzuki, black, soy
beets
bell peppers, e.g., red
bread crumbs, e.g., panko
butter
carrots
cayenne
celery
cereals, hot breakfast
cheese, e.g., burrata, feta, Parmesan
chickpeas
chiles, e.g., green
cilantro
cinnamon
cloves
coriander
cucumbers
cumin
eggplant
eggs
fruit, dried, e.g., apricots, cranberries, plums, raisins
GARLIC
grains, other, e.g., oats
honey
lemon, e.g., juice, zest
lentils
“meatballs”
Mediterranean cuisines
Middle Eastern cuisines
mint
mushrooms, e.g., button, enoki, oyster, shiitake
North African cuisines
nutmeg
nuts, e.g., cashews, hazelnuts, walnuts
oil, e.g., nut, olive
olives, e.g., kalamata
ONIONS, e.g., red
oregano
paprika, e.g., hot, sweet
parsley
pepper, black
PILAFS
pine nuts
pistachios
pomegranate seeds
“risottos”
saffron
salads, e.g., grain
salt, sea
seeds, e.g., pumpkin, sesame, sunflower
shallots
soups
squash, butternut
stews
stock, e.g., mushroom, vegetable
stuffings
sweet potatoes
tabbouleh
thyme
tomatoes and tomato paste
tomatoes, sun-dried
veggie burgers
walnuts
yogurt
zucchini
“I’ve cooked freekeh, then dehydrated and fried it, so that it turns crispy like Rice Krispies, and paired it with a creamy burrata cheese.”
—JON DUBOIS, GREEN ZEBRA (CHICAGO)
FRENCH CUISINE
apples
apricots
butter
cassoulets, vegetarian
cheese
cream
eggs, e.g., omelets
garlic
gratins
herbs, e.g., fines herbes
mirepoix (carrots + celery + onions)
mustard, e.g., Dijon
onions
parsley
pastries
pears
potatoes
rémoulades, e.g., celery root
salads, e.g., lentil
SAUCES
sautéed dishes
shallots
spirits
stocks
tarragon
tarts, e.g., savory (e.g., onion, zucchini), sweet (e.g., fruit)
thyme
tomatoes
truffles, e.g., black
vegetables, root
vinaigrettes
vinegars, wine, e.g., red, white
wheat, esp. as flour
WINE
zucchini
“When I was twenty-six, I went to France for the first time. My takeaway was that the French love vegetables! It was simple food with a tremendous impact. I also learned that they love to use pressure cookers to cook their vegetables. It makes the vegetables turn into a soft state, sort of a melting texture. The aromas from this technique are like nothing else.… During my time in France, it felt like every meal had a tart! Or if Americans are thought to always be eating hot dogs and hamburgers, I felt the same could be said about the French and their tarts. In France, lunch is the big meal of the day, so dinner is often lighter—such as a zucchini tart with custard and curry spices, served with a salad. I learned from a French woman to make my tart dough with half-butter, half-margarine, which made a crisper tart shell, but now I use 100 percent Earth Balance for our vegan tart.”
—KEN LARSEN, TABLE VERTE, NEW YORK CITY’S FIRST FRENCH VEGETARIAN BISTRO
FRESHNESS
Season: spring–summer
Tips: Listed herbs are always used fresh (with little or no cooking), and add a note of freshness to a dish. Other listed flavors add a bright note to a dish. For the opposite, see the entry SLOW-COOKED.
basil
chives
cilantro
citrus
dill
fennel pollen
mint
tarragon
FRISÉE (aka CURLY ENDIVE)
Flavor: bitter/slightly sweet, with a “fluffy” texture
Volume: quieter (younger)–louder (older)
What it is: a fine-leaved variety of curly endive
Techniques: braise, raw, sear, wilt
apples
arugula
asparagus
beans, green
beets
bread crumbs
cashews
celery
CHEESE, e.g., blue, chèvre, feta, fromage blanc, goat, Gorgonzola, manchego, Parmesan, Roquefort
chives
eggs, e.g., fried, poached
endive
escarole
fennel
garlic
ginger
grapefruit
greens, other salad
hazelnuts
lemon, e.g., juice
mâche
maple syrup
mint
mushrooms, e.g., chanterelle, king oyster, porcini, portobello, shiitake
mustard, Dijon
nuts, e.g., cashews, hazelnuts, walnuts
oil, e.g., canola, grapeseed, hazelnut, nut, olive, sunflower seed, walnut
oranges and blood oranges, and their juices
palm, hearts of
parsley
pears
pepper, e.g., black, white
pomegranates
potatoes
radicchio
radishes
salads, e.g., green, potato
salt, e.g., kosher, sea
savory
seeds, e.g., sunflower
shallots
soups
spinach
sprouts, e.g., sunflower
tarragon
thyme
tomatoes
VINEGAR, e.g., apple cider, balsamic, red wine, sherry, white wine
wakame
walnuts
watercress
Flavor Affinities
frisée + arugula + beets + goat cheese + hearts of palm + vinegar
frisée + balsamic vinegar + Dijon mustard + olive oil + potatoes
frisée + balsamic vinegar + goat cheese
frisée + croutons + egg + garlic + lemon + mushrooms
frisée + Gorgonzola cheese + walnuts
frisée + Roquefort cheese + sherry vinegar + walnut oil
FROMAGE BLANC
Flavor: sour, with creamy notes, and a smooth and firm yet spreadable texture (somewhat similar to ricotta)
Volume: quiet–moderate
What it is: made from milk, “France’s answer to yogurt”
What’s healthful about it: low in fat or fat-free
Techniques: whip
Possible substitutes: cream cheese, crème fraîche (which is made from cream), pureed fresh ricotta, sour cream, yogurt
apricots
asparagus
bananas
basil
berries, e.g., blueberries, strawberries
blintzes
blueberries
breads
cheese, cream
cheesecakes
chives
citrus, e.g., juice, zest
crêpes
eggs, e.g., frittatas
desserts
dips
figs
fines herbes
French cuisine
fruit and fruit jams and preserves
garlic
granola
herbs
honey
ice cream
lavender
leeks
maple syrup
mustard, e.g., Dijon
nectarines
nuts
onions, e.g., spring
parsley
peaches
pistachios
pizzas
potatoes
salads, e.g., fruit
sandwiches
sorbets
soups, e.g., carrot
spreads
strawberries
sugar
tarragon
tomatoes
vanilla
Flavor Affinities
fromage blanc + eggs + fines herbes + omelets
fromage blanc + garlic + herbs
fromage blanc + granola + honey
FRUITS AND VEGETABLES, FROZEN
Tip: Frozen fruits and vegetables are frequently more nutritious than those purchased fresh that are a few days old.