Extra-virgin olive oil
Use: Dress salads, finish soups, sauté gently, and carry herb and spice flavors.
Contribution: Mostly unsaturated fat plus flavor that can make vegetable dishes satisfying.
World ingredient knowledge
Understand what goes into the world’s food.
Explore culinary origin, everyday use, storage, and nutritional contribution. Benefits are described in context—no ingredient is presented as a cure or substitute for medical care.
Searchable ingredient atlas
From staple grains to signature seasonings.
Chickpeas
Use: Hummus, falafel, stews, salads, and roasted snacks.
Contribution: Plant protein, dietary fiber, carbohydrate, folate, and minerals.
Lentils
Use: Dal, soups, salads, patties, and stews; red lentils soften quickly.
Contribution: Plant protein, fiber, iron, folate, and complex carbohydrate.
Bulgur
Use: Tabbouleh, pilafs, kibbeh, and grain bowls.
Contribution: A whole-grain source of carbohydrate and fiber. Contains wheat gluten.
Freekeh
Use: Smoky pilafs, soups, and stuffed vegetables.
Contribution: Whole-grain carbohydrate, fiber, and protein. Contains wheat gluten.
Quinoa
Use: Rinse, simmer, and use in bowls, salads, soups, or breakfast dishes.
Contribution: Protein, fiber, carbohydrate, magnesium, and other minerals.
Teff
Use: Fermented injera, porridge, and baking blends.
Contribution: Whole-grain carbohydrate, fiber, iron, and calcium; naturally gluten-free but check processing.
Millet
Use: Porridge, flatbreads, pilafs, and fermented foods.
Contribution: Whole-grain carbohydrate, fiber, and minerals; naturally gluten-free.
Sorghum
Use: Flatbreads, porridge, popped grain, and fermented beverages.
Contribution: Whole-grain carbohydrate, fiber, and plant compounds.
Rice
Use: Steam, boil, bake, fry, or grind; choose the variety for the desired texture.
Contribution: Carbohydrate for energy; brown and other whole-grain forms generally retain more fiber.
Miso
Use: Soups, marinades, dressings, and glazes; add carefully because it is salty.
Contribution: Fermented soybean flavor, protein, and sodium. Contains soy.
Tempeh
Use: Slice, steam or marinate, then grill, roast, or stir-fry.
Contribution: Fermented soy protein, fiber, and minerals. Contains soy.
Gochujang
Use: Sauces, marinades, stews, and bibimbap; a little provides concentrated flavor.
Contribution: Fermented chile flavor; sodium and added sugar vary by brand. May contain soy or wheat.
Turmeric
Use: Curries, rice, soups, and spice blends; blooms well in fat.
Contribution: Color, aroma, and plant compounds; ordinary culinary use is not a medical treatment.
Ginger
Use: Grate into curries, stir-fries, broths, teas, sauces, and sweets.
Contribution: Strong aroma and pungency that can build flavor without relying only on salt.
Cumin
Use: Toast whole seeds or bloom ground cumin in oil for stews, rice, and legumes.
Contribution: Concentrated aroma and small amounts of minerals in culinary portions.
Sumac
Use: Sprinkle its tart, berry-like flavor on salads, onions, grilled foods, and dips.
Contribution: Acidity-like brightness that can complement careful salt reduction.
Za’atar
Use: Season flatbread, yogurt, vegetables, eggs, and olive oil.
Contribution: Herb, sesame, and sumac flavor; sesame is a major allergen.
Tahini
Use: Hummus, sauces, dressings, sweets, and roasted vegetables.
Contribution: Unsaturated fat, protein, calcium, and sesame flavor. Contains sesame.
Preserved lemon
Use: Rinse when desired, finely chop the peel, and add to tagines, salads, or sauces.
Contribution: Concentrated citrus aroma; typically high in sodium.
Harissa
Use: Stir into stews, marinades, couscous, eggs, and sauces.
Contribution: Chile, garlic, and spice flavor; sodium and heat vary widely.
Berbere
Use: Bloom carefully for wat stews, lentils, vegetables, and meat.
Contribution: Complex chile and warm-spice flavor; blends vary in heat and salt.
Nori
Use: Wrap sushi, garnish rice, or crumble into soups and snacks.
Contribution: Sea-vegetable flavor and iodine; amounts vary, so avoid excessive intake.
Chia seeds
Use: Hydrate for puddings, stir into oats, or add modestly to baking.
Contribution: Fiber, plant omega-3 fat, protein, and minerals; take with sufficient liquid.
Amaranth
Use: Simmer as porridge, pop the seeds, or blend flour into baking.
Contribution: Protein, fiber, carbohydrate, and minerals; naturally gluten-free.
Cassava
Use: Boil, bake, or grind only after proper processing; never eat raw bitter cassava.
Contribution: Starchy carbohydrate. Safe preparation is essential because raw cassava can contain cyanogenic compounds.
Plantain
Use: Boil, roast, mash, or fry; green fruit is starchier and ripe fruit sweeter.
Contribution: Carbohydrate, fiber, potassium, and vitamin compounds.
Black beans
Use: Soak dried beans when useful, cook fully, and add to soups, bowls, or fillings.
Contribution: Plant protein, fiber, folate, iron, and carbohydrate.
Yogurt
Use: Sauces, marinades, breakfast, soups, and cooling accompaniments.
Contribution: Protein and calcium; lactose, fat, and added sugar vary. Contains milk.
Dates
Use: Eat in modest portions, stuff, chop into grains, or blend into sweets.
Contribution: Natural sugars, fiber, potassium, and concentrated energy.
Pomegranate
Use: Add arils to salads and grains or use molasses sparingly in sauces.
Contribution: Fruit fiber, vitamin compounds, acidity, and color.
Saffron
Use: Steep a small amount in warm liquid for rice, soups, and stews.
Contribution: Aroma and color; culinary quantities are tiny and should not be marketed as treatment.
Fish and seafood
Use: Grill, steam, roast, poach, or add late to stews to avoid overcooking.
Contribution: Protein; many fish provide omega-3 fats, vitamin D, iodine, or selenium. Species and mercury levels vary.
Avocado
Use: Slice, mash, or blend into tacos, salads, sauces, and toast.
Contribution: Mostly unsaturated fat, fiber, potassium, and folate.
Okra
Use: Stew for thickening, roast for browning, or slice into soups and gumbo.
Contribution: Fiber, folate, vitamins, and texture.
Peanuts
Use: Groundnut soups, sauces, satay, snacks, and stews.
Contribution: Protein, mostly unsaturated fat, fiber, and minerals. Peanuts are a major allergen.
How to use this information: Nutrient content varies by variety, brand, portion, and preparation. Individual needs differ. For composition data, consult USDA FoodData Central; for broad dietary principles, consult the World Health Organization.