Agave syrup (or “nectar”) is a mild honey-like sweetener that comes from the same cactus used to make tequila. It has a semi-thick consistency and will melt in cold liquids. Although it’s a sugar, it’s so potent and flavorful, you only need to use about two-thirds the amount of agave as you would need of another sweetener. You will find it in all health food stores and many regular groceries.
This Ethiopian curry powder, made from hot peppers, cumin, coriander, and aromatic spices, has a full-bodied, aromatic flavor reminiscent of an Indian-style red curry, but with more emphasis on the chilies. You will find it online and at specialty food stores (such as World Market).
This is a powdered mix that, when whipped with water, acts as an egg-like binder for batter or dough. It is available at all health food stores.
This Middle Eastern puree of chickpeas, tahini (sesame “butter”), and various flavorings is a popular sandwich filling and dip. It is available at most grocery stores. But making your own is quick and easy, and cuts the fat content dramatically. See the recipe on here.
Jicama is a large, bulbous root with a tan papery skin and a clean white center that tastes like an unripe pear or apple. It goes well in salads and can be turned into fresh chips and sticks. Often, it is dressed with chili powder and lime juice.
Health food stores carry mayonnaise-like products that omit the egg and its cholesterol. Common brands are Nayonaise and Vegenaise.
Nutritional yeast adds a cheesy flavor to foods without fat or calories. Sprinkle it into spaghetti sauce, soups, or casseroles, or onto vegetables. You’ll find it in the supplement aisle of health food stores. Note that it’s not the same as brewer’s yeast or baker’s yeast, both of which are bitter.
These squash seeds (typically green pumpkin seeds) are commonly used in Mexican cuisine as a garnish or to thicken sauces. They can be lightly roasted in a dry pan or spritzed with water and dressed with spices for extra flavor.
Plantains are related to bananas, but tend to be larger and firmer. They can be grilled, sautéed, baked, added to curries, and even used as the main component of a dish. When shopping for plantains, very little browning indicates a hard, starchy plantain that is ideal for the grill. A few black splotches mean it is similar to a semi-ripe banana. A mostly black peel indicates it is soft and sweet, and ideal for dessert dishes.
To ripen plantains, store them in a dark place in a paper bag. To open a plantain, cut through the skin along the inner curve of its length, then pop the peel back.
Also known as wheat gluten, seitan (pronounced SAY-tan) is concentrated wheat protein, and is used to simulate the taste and texture of meat. Originally created by Chinese Buddhist monks many centuries ago, it can be grilled, cooked with a sauce, shredded, ground, sautéed, added to soups and stews, sliced for sandwiches and tacos, and used in burgers.
Typical soy sauces are unfortunately high in sodium. Reduced-sodium brands are moderately lower in sodium content, although by no means salt-free.
Tahini is made from ground sesame seeds and has a texture similar to peanut butter. It is used in hummus and Middle Eastern sauces. It is high in fat, so you will want to use it sparingly. It is available in most supermarkets and all health food stores.
Tamari is a richly flavored, smooth soy sauce that, unlike most other soy sauce, contains little or no wheat. It is available in all supermarkets.
Tempeh (pronounced TEHM-pay) is made of fermented, cultured soybeans. Its texture makes it excellent for a thick, hearty burger, and it can also be sliced into strips like bacon or minced like ground beef. It is usually marinated, giving it a wide range of savory flavors. You will find it in all health food stores, next to the tofu. You will also find it sliced and flavored, for example, as tempeh bacon.
TVP is a soy protein that has been used for decades as an extender for ground beef. Somewhere along the line, cooks realized that they could skip the beef entirely and just use TVP. It is free of animal fat and cholesterol, and works very well in spaghetti sauce, chili, tacos, pizza toppings, sloppy joes, and anywhere else you might use ground beef. It is sold at health food stores in boxes and in bulk, and is quickly reconstituted with water.
Thai curry pastes are a mixture of fresh ingredients like shallots, chilies, garlic, galangal (a woody cousin of ginger), and lemongrass, along with aromatic spices, all pounded into a paste. You’ll find several varieties at Asian markets. Although most contain shrimp paste and fish sauce, the Thai Kitchen brand is free of both, as are some others at Asian markets.
Extremely popular throughout East Asia and becoming more and more popular everywhere else, tofu substitutes for everything from scrambled eggs and meats to yogurt and pudding. It is also a primary ingredient in its own right, apart from its ability to masquerade as other foods.
Most grocery stores stock it in the refrigerator case or the produce aisle in water-packed boxes. You’ll also find it in convenient shelf-stable boxes that keep for months at room temperature. After you open the package, rinse the tofu and keep it refrigerated.
Tofu is sold in many varieties, some of which are reduced in fat. Firm and soft tofu are commonly used for stir-fries and soups. Silken tofu is often used when the tofu will be blended (such as in puddings).
Straight out of the package, it has a neutral flavor, very much like egg white, but it easily takes on the flavors with which it is cooked. You’ll find it marinated and baked, ready to be cut up and added to wraps, stir-fries, salads, or stews. Organic, non-GMO brands are available.
Crisp, sour, and slightly sweet, tomatillos are like a cross between a green apple and a small tomato with a bit of lime thrown in. They are a key ingredient in Mexican green sauces. Fresh, they make crisp, tart additions to salads and soups. Roasted, they lose much of their sourness and develop a sweeter taste.
Tomatillos look like small green tomatoes covered in a light green paper. They should have a tight feel and not be separated from the paper. There is an invisible sticky film between the paper and flesh of the tomatillo, which is easily removed by peeling under running water.
These delicious tomatoes are roasted over an open flame and then canned. They have a long shelf life.
Several different cuts are sold, but the crushed fire-roasted tomatoes are easiest to use. Organic versions are both superior in flavor and cheaper than non-organic versions. Look for the Muir Glen brand.
Originally, sun-dried tomatoes were created by slicing leftover tomatoes from a harvest and leaving them on a roof or porch to dry. Today most are simply dried in massive dehydrators that shrink and partially caramelize the tomato. They make excellent garnishes and can also be blended into very potent sauces.
They are sold in small packages in the produce section or near the bulk bin section of supermarkets. Avoid the oil-packed versions sold in jars.
Whole wheat pastry flour is not just for pastries, despite its name. Its fine texture makes it ideal not only as a thickener, but also for making tortillas and other flat breads. You will find it at health food stores and specialty markets.