Glossary
a
Almonds are nutrient-rich nuts known for their crunchy texture and mildly sweet flavour. They are commonly eaten raw, roasted, or used in baked goods and confections. Almonds are high in healthy fats, protein, vitamin E, and magnesium, making them beneficial for heart health and skin. They can be ground into flour, made into almond milk, or used as a topping for salads and desserts.
Anchovies are small, saltwater fish known for their intense, salty flavour. They are commonly used as a flavouring ingredient in sauces, dressings, and marinades. Anchovies are rich in omega-3 fatty acids and protein, and they add an umami depth to dishes like Caesar salad and puttanesca sauce.
Anise seeds have a sweet, liquorice-like flavour and are commonly used in baking, liqueurs, and spice blends. The seeds are rich in essential oils that aid digestion and reduce bloating. Anise is popular in Mediterranean and Middle Eastern cuisines and is often used in cookies, bread, and savoury dishes.
Arugula is a peppery, leafy green vegetable commonly used in salads and as a garnish. It’s slightly bitter taste pairs well with citrus, nuts, and cheeses. Arugula is packed with vitamins A, C, and K, as well as antioxidants that support cardiovascular health.
Artichokes are edible flower buds prized for their tender leaves and meaty heart. They are often steamed, grilled, or used in dips. Artichokes contain dietary fibre, vitamin C, and antioxidants. They are also known to support liver health and aid digestion.
Asafoetida is a pungent, resinous spice often used in Indian cooking to impart a savoury, umami flavour similar to garlic and onion. It is known for its digestive benefits and is commonly used in lentil dishes and curries.
Asparagus spears are tender, slightly sweet vegetables often roasted, grilled, or steamed. They are rich in folate, vitamins A, C, and K, and are known for their diuretic properties. Asparagus pairs well with eggs, pasta, and meats.
Avocado is a creamy, nutrient-dense fruit high in healthy monounsaturated fats and fibre. It is commonly used in salads, sandwiches, and dips like guacamole. Avocados are beneficial for heart health and are rich in potassium and vitamin E.
Allspice berries resemble large peppercorns and have a warm, spicy flavour reminiscent of cinnamon, nutmeg, and cloves. Used in both sweet and savoury dishes, allspice is integral to Caribbean jerk seasoning and holiday baking.
Amaranth is a gluten-free ancient grain known for its high protein and mineral content. It has a slightly nutty, earthy flavour and can be cooked as a porridge, popped like popcorn, or used in baked goods. Amaranth is rich in iron, magnesium, and lysine.
B
Basil is a fragrant herb widely used in Italian, Thai, and Indian cuisines. It has a slightly sweet, peppery flavour with a hint of mint. Fresh basil leaves are often used in pesto, salads, and pasta dishes, while dried basil is a common seasoning. Rich in vitamin K, antioxidants, and essential oils, basil supports digestion and reduces inflammation.
Bay leaves are aromatic, dried leaves used to add depth to soups, stews, and curries. They impart a slightly floral, herbal flavour and are typically removed before serving. Bay leaves are commonly used in Indian, Mediterranean, and European dishes to enhance slow-cooked recipes.
Known as the “king of spices,” black pepper is made from dried, unripe peppercorns. It has a pungent, spicy flavour and is used in virtually every cuisine. Black pepper enhances savoury dishes, marinades, and spice blends, and also has antioxidant and digestive benefits.
Brown mustard seeds have a sharp, slightly bitter taste and are commonly used in Indian cooking, particularly in tempering. They are known for their spicy heat and are often used to make mustard paste, spice blends, and pickles.
Bulgur is a whole grain made from cracked, partially cooked wheat kernels. It has a mild, nutty flavour and is commonly used in Middle Eastern dishes like tabbouleh and pilaf. Bulgur is high in fibre, protein, and B vitamins, making it a nutritious grain option.
Brinjal, also known as Aubergine or Eggplant, is a versatile vegetable commonly used in Indian, Mediterranean, and Asian cuisines. Its mild, slightly bitter taste pairs well with robust spices. Roasted, grilled, or cooked in curries, brinjal is rich in dietary fibre and antioxidants.
A type of cheese known for its distinct blue or green veins, blue cheese has a pungent, tangy taste. It is made from cow, goat, or sheep’s milk and aged with Penicillium cultures. Often used in salads, dressings, and gourmet dishes, it is high in calcium and probiotics.
Black beans are small, shiny legumes common in Latin American cuisine. They have an earthy, slightly sweet taste and are high in protein, fibre, and iron. Often used in soups, stews, and rice dishes, they are also popular in vegetarian recipes.
A nutrient-dense vegetable from the cabbage family, broccoli is rich in vitamins C, K, and fibre. It has a slightly bitter, earthy flavour and is commonly steamed, sautéed, or roasted. Broccoli is known for its antioxidant properties and supports digestive health.
A type of Chinese cabbage, Bok Choy has crisp, white stalks and tender, dark green leaves. It has a mild, slightly peppery flavour and is often stir-fried or added to soups. Rich in vitamins A and C, Bok Choy is a staple in Asian cooking.
C
Cabbage is a leafy vegetable used in salads, stir-fries, and fermented dishes like sauerkraut. It has a crisp texture and a mildly peppery taste. Rich in vitamin C and fibre, cabbage supports digestion and immunity.
Cardamom is an aromatic spice known for its sweet, floral flavour. It is commonly used in Indian sweets, curries, and spiced beverages. The pods contain small seeds that are ground or used whole. Cardamom is also valued for its digestive and aromatic properties.
Caraway seeds have a warm, slightly bitter taste with hints of anise. They are used in rye bread, sauerkraut, and European stews. These seeds aid digestion and are often incorporated into spice blends and pickling.
Cayenne pepper is a hot, pungent spice made from dried and ground red chillies. It adds heat to sauces, marinades, and spice blends. Rich in capsaicin, cayenne aids metabolism and improves circulation.
Celery is a crunchy vegetable known for its refreshing taste and high water content. It is used in salads, soups, and as a flavour base in stocks. Celery is low in calories and high in vitamin K and folate.
Chia seeds are tiny, nutrient-dense seeds that swell when soaked in liquid. They are used in smoothies, puddings, and as a thickening agent. High in omega-3 fatty acids and fibre, chia seeds support heart health.
Chickpeas are versatile legumes used in dishes like hummus, curries, and salads. They have a mild, nutty flavour and a firm texture. Chickpeas are an excellent source of protein, fibre, and essential minerals.
Chilli powder is a ground spice made from dried red chillies. It varies in heat and is used to add spice to curries, marinades, and stews. It is rich in antioxidants and vitamins A and C.
Cinnamon is a warm, sweet spice derived from the inner bark of cinnamon trees. It is used in desserts, baked goods, and spice blends. Known for its antioxidant properties, cinnamon also aids blood sugar regulation.
Coconut is a tropical fruit used in various forms, including milk, oil, and shredded meat. It has a rich, creamy flavour and is essential in South Indian, Thai, and Caribbean cuisines. Coconut is high in healthy fats and provides energy.
D
Dill is a fragrant herb known for its feathery leaves and fresh, slightly sweet flavour with a hint of anise. It is commonly used in pickling, salads, and seafood dishes. Rich in vitamin C and antioxidants, dill aids digestion and adds a vibrant flavour to dishes.
Dates are naturally sweet fruits from the date palm tree, often eaten dried. They have a chewy texture and caramel-like flavour. Dates are commonly used in desserts, smoothies, and as a natural sweetener. They are high in fibre, potassium, and antioxidants.
A smooth, mildly spicy mustard originating from France, Dijon mustard is made from brown or black mustard seeds and white wine. It is used in sauces, dressings, and marinades, offering a tangy, sharp taste. It is a staple in French cuisine and gourmet sandwiches.
A tropical fruit with a vibrant pink or yellow exterior and white or red speckled flesh. It has a mildly sweet, refreshing taste. Dragon fruit is rich in vitamin C, fibre, and antioxidants, making it a popular choice in smoothies and fruit salads.
These are sun-dried varieties of red chillies, often used whole or ground into powder. They add a deep, earthy heat to curries, sauces, and spice blends. Dried chillies are common in Indian, Mexican, and Thai cuisines.
The leaves of the dandelion plant, known for their slightly bitter taste. They are commonly used in salads, soups, and herbal teas. Dandelion greens are high in vitamins A, C, and K, and support liver health.
A Middle Eastern spice blend made from roasted nuts, seeds, and spices like cumin and coriander. It is used as a dip for bread, sprinkled over salads, or as a seasoning for meats. Dukkah offers a crunchy texture and aromatic flavour.
Chocolate with a high cocoa content, known for its rich, slightly bitter taste. Dark chocolate is used in baking, desserts, and as a snack. It contains flavonoids that may improve heart health and is rich in magnesium.
A large, white radish with a crisp texture and mild, slightly peppery flavour. It is commonly used in Asian cuisines, especially in pickles, soups, and stir-fries. Daikon aids digestion and is low in calories.
Known as the “king of fruits,” durian has a strong odour and a creamy, custard-like texture. It is loved and loathed for its pungent aroma but prized for its sweet, rich flavour. Durian is a popular fruit in Southeast Asia, known for its high energy content and nutrients.