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ALL IN
ONE
BUSINESS
MODULE
TABLE OF CONTENTS
CULINARY FUNDAMENTALS 1. KITCHEN SANITATION AND FOOD SAFETY GUIDELINES …. 5
1.1 Foodservice Sanitation ……………………………………………………………………………. 5
1.2 Types of Food Hazards ……………………………………………………………………………. 6
1.3 Foodborne illnesses ………………………………………………………………………………... 7
1.4 FAT TOM ……………………………………………………………………………………………. 8
1.5 Foodborne Pathogens ……………………………………………………………………………... 9
1.6 The Danger Zone …………………………………………………………………………………… 10
1.7 Safe Cooking Temperatures ………………………………………………………………………. 10
2. FOOD ALLERGIES ………………………………………………………………………...…………. 12
2.1 The Big 8 Allergens ………………………………………………………………………………... 12
2.2 Sample Recipe Allergen Form ……………………………………………………………………. 15
3. 10 RULES FOR KITCHEN SAFETY …………………………………………………………………. 6
4. BASIC KNIFE SKILLS …………………………………………………………………………………. 20
4.1 How to Hold a Knife ………………………………………………………………………………… 20

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 4.2 Basic Techniques for Professional Culinary Arts Knife Cuts ……………………….…………... 22
4.3 Chop …………………………………………………………………………………….……………. 25
4.4 Dice ………………………………………………………………………………………….………. 26
4.5 Slice and Cut …………………………………………………………………………….…………. 27
5. BASIC KNIFE DRAWER ………………………………………………………………………………. 29
6. SHARPENING AND STORAGE ……………………………………………………………………....
30
7. THE BASICS: ESSENTIAL KITCHEN TOOLS ……………………………………………………… 31
7.1 Cookware ……………………………………………………………………………………………. 32
7.2 Utensils …………………………………………………………………………………….………... 33
7.3 Dishes, Tools, and Gadgets ………………………………………………………………………. 34
8. TOP 10 APPLIANCES FOR KITCHEN ……………………………………………………………… 36
9. UNDERSTANDING MEASURING TOOLS …………………………………………………………. 39
10. CULINARY MEASUREMENT GUIDE ………………………………………………………………... 42
10.1 Different Ways to Measure Weight and Volume ………………………………………………... 46
10.2 Recipe Conversion …………………………………………………………………………………. 47
10.3 Measurement Conversion …………………………………………………………………………. 48
11. AS-PURCHASED AND EDIBLE PORTION QUANTITY …………………………………...……... 49
11.1 Calculating Edible Portion …………………………………………………………………………. 50
11.2 Calculating the AP Quantity Based on EP Percentage ………………………………….……. 50
11.3 Trim & Waste ………………………………………………………………………………………... 50
11.4 Butcher’s Yield Test ………………………………………………………………………………… 51
12. CULINARY FOOD SCIENCE ………………………………………………………………………...52
12.1 How Cold and Hot Temperatures Affect Food …………………………………………….……. 52
12.2 Cold
…………………………………………………………………………………………………. 52
12.3 Heat Transfer ……………………………………………………………………………. 53
12.4
13. CULINARY COOKING METHODS AND TECHNIQUES…………………………………. 58
13.1 Dry Heat Cooking Method ………………………………………………………………………… 59
13.2 Moist Heat Cooking Method ……………………………………………………………………… 59
13.3 Combination Cooking Method ……………………………………………………………………. 60
14. SAFETY FOOD TEMPERATURE ………………………………………………………………...…. 65
15. MISE EN PLACE ………………………………………………………………………………………. 66
16. THE 101 CULINARY TERMS EVERY PROFESSIONAL CHEF KNOWS ……………………… 71
17. INGREDIENTS …………………………………………………………………………………...……. 82
18. VEGETABLE OILS ……………………………………………………………………………………. 82
18.1 Extraction Methods ………………………………………………………………………………. 82
18.2 Production Methods ……………………………………………………………………………… 85
18.3 Types of Vinegar …………………………………………………………………………………. 86
18.4 Nuts ……………………………………………………………………………………………...… 87
18.5 Seeds ……………………………………………………………………………………………… 88
18.6 Gelatin & Agar …………………………………………………………………………………….
89
19. THREE MAIN MEAT CATEGORIES ………………………………………………………………. 93
20. 10 DIFFERENT TYPES OF MEAT ………………………………………………………….……… 94

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21. FRUITS AND VEGETABLES ………………………………………………………………………. 95
21.1 Fruit and Vegetable Safety Practices …………………………………………………………... 96
21.2 Cleaning produce ………………………………………………………………………………… 96
21.3 Refrigeration ……………………………………………………………………………………… 96
21.4 Freezing ……………………………………………………………………………………...…… 97
21.5 Cool, Dry Storage …………………………………………………………………….…………. 97
21.6 Types of Fruit ……………………………………………………………………………………. 98
21.7 Types of Vegetables ……………………………………………………………………………. 98
21.8 Legumes …………………………………………………………………………………………. 98
21.9 Selecting Fruits and Vegetables ………………………………………………………………. 99
21.10 Preparation and cooking of Fruit and Vegetables ………………………………………...…. 100
22. YOUR ULTIMATE GUIDE TO KITCHEN HERBS AND SPICES ……………………………... 101
22.1 Dried Herbs and Spices ………………………………………………………………………… 102

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 CULINARY
FUNDAMENTALS

Kitchen Sanitation and Food

Safety Guidelines
The preparation, packaging, and handling of cottage foods should take place separately from
other domestic activities, such as family meal preparation, dishwashing, clothes washing,
kitchen cleaning, or guest service. No infants, small children, or pets should be present in the
kitchen during cottage food preparation. • Do not allow smoking during a cottage food
operation.
• Do not allow anyone with a contagious illness to work in the cottage food
operation while ill.

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 • Wash hands and exposed portions of arms before any food preparation or
packaging.
• Minimize bare hands by using utensils, single-use gloves, bakery papers, or
tongs, especially when preparing/packaging ready-to-eat foods.

Keep all kitchen equipment and utensils used to produce cottage food products clean and in a
good condition.

• Wash, rinse, and sanitize all food contact surfaces, equipment, and utensils
before each use.
• Ensure water used during the preparation of cottage food products meets
potable drinking water standards.
• Keep all food preparation and food and equipment storage areas free of
rodents and insects.

Keep all food that is manufactured, produced, prepared, packed, stored, transported, and kept
for sale free from adulteration and spoilage. • Get ingredients from approved sources.
• Protect food from dirt, vermin, unnecessary handling, droplet contamination,
overhead leakage, or other environmental sources of contamination.
• Prevent cross-contamination of foods and ingredients with raw animal
products and chemicals.
• Prepackage all food to protect it from contamination during transport,
display, sale, and purchase by consumers.

Foodservice Sanitation
Providing safe food requires careful attention by everyone in a food service establishment
because improperly prepared food can be dangerous for customers and costly to the business.
Mistakes are often made because of time pressures in the kitchen, lack of awareness about
safe handle food procedures, or general disregard for maintaining a clean environment. Safe
food handling requires one to be knowledgeable of food hazards, an understanding of how to
handle and store foods safely, and practicing good sanitation habits to minimize and eliminate
potential risks.

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Types of Food Hazards
There are three types of food hazards that
occur in a food service operation including
chemical hazards (cleaning solutions and
sanitizers), physical hazards (foreign particles
like glass and metal), and biological hazards
(bacteria, viruses, parasites, and fungi). Of
these three, biological hazards present the most
common problems related to food safety,
because foods containing microorganisms
called pathogens, or toxins created from them,
when given the right environment, can
contaminate foods and cause foodborne
illnesses. Many of these pathogens cannot be
seen, smelled, or tasted.

Bacteria – The most common threats to food

safety are single-celled organisms known as
bacteria. Some favorable bacteria are used in the production of dairy products and pickles.
Others are infectious disease-causing agents that multiply rapidly under the right conditions in
perishable foods. Some bacteria on their own are not infectious but produce and release
toxins that are cause illness.

Viruses – These small and simple life forms are not able to survive outside a living host cell but
can survive for limited times on inanimate objects including door handles and foodservice
equipment. Resistant to extremes in hot and cold, viruses once established in food use it as a
transportation device. Hepatitis A and Norovirus are two common food viruses.

Parasites – Trichinella Spiralis (trichinosis) found in pork, and Anisakis roundworm found in
fish, are examples of parasites that need a host to survive. Proper cooking kills some of these
parasites.

Fungi – Molds and yeasts are types of fungi that affect foods. Some molds and yeast are
beneficial, others cause food spoilage, and some have dangerous toxic effects.

Foodborne illnesses
Foodborne illnesses sicken people through diseases transmitted via food. The most common
practices that contribute to foodborne illnesses include receiving foods from unsafe sources,
time and temperature abuse, poor personal hygiene, and contaminated equipment (also known
as cross-contamination). Often more than one of these conditions is present in a foodborne
illness outbreak.

Receiving Food from Unsafe food Sources– Foods can be contaminated anywhere in the
supply chain so it’s important to know the integrity of the food supplier. Food recalls from
meatpackers, cheese manufacturers, food processors, and even fresh produce companies
occur regularly. Approved food suppliers must meet state or federal food processing and

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inspection standards and “homemade” foods should never be used in a commercial foodservice
operation.
Poor Personal Hygiene – Employees who do not practice proper personal hygiene can
contaminate foods and spread diseases to customers by failing to wash their hands properly
after going to the bathroom, by handling potentially hazardous foods (raw meats, poultry, and
fish), and not washing their hands, by coming to work sick, coughing or sneezing on food, and
touching or scratching wounds and then handling food.

Time and Temperature Abuse – Certain

categories of foods are known to be more
potentially dangerous and must be time and
temperature controlled for safety. These foods,
known as TCS (time/temperature control for
safety), include milk and dairy products, meats,
poultry, fish and shellfish, eggs, baked potatoes,
cooked rice, beans, and vegetables, tofu and spy
protein, sprouts and sprout seeds, sliced melons
and diced tomatoes, and garlic-and-oil mixtures.
Foods that have not been cooked to the proper
degree of doneness, are held at inadequate
temperatures, or have not been reheated properly
will promote the growth of foodborne pathogens.

Cross-Contamination – Cross-contamination
occurs when improperly cooked foods are
comingled without adequate cooking, when TCS
foods (raw meats, poultry, fish) contaminate ready-
to-eat foods like salads, through improperly
sanitized equipment used for preparing different
types of foods (raw meats and lettuces), or when contaminated towels touch food equipment.

Cold Food Storage Guidelines

Color-coded cutting boards are available to use with different food categories to reduce the risk
of cross-contamination (red for meat, yellow for poultry, blue for fish, green for vegetables).
While there is no substitute for proper cleaning and sanitizing color-coded boards reduce the risk
of cross-contamination and allergic reactions to certain foods.

Color-Coded Cutting Boards

Contaminated Equipment – Equipment and food

preparation surfaces that are not cleaned properly can
contaminate foods. Training employees to wash and sanitize
work surfaces, tools, and small wares will prevent this
problem.

Food-Borne Pathogens

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FAT TOM
Pathogens need the following six conditions to multiply, known by the term FAT TOM, for food,
acidity, temperature, time, oxygen, and moisture

WHAT IS PH?
Measured on a scale from 0 to 14.0, pH is the degree of acidity or alkalinity (base) of a
substance. A neutral environment is measured at 7.0 pH level. Foods below 7.0 pH are acidic
and those above are alkaline. Most bacteria will not grow at pH levels below 4.6 because the
environment is too acidic.

Foodborne Pathogens
Biological hazards (bacteria, viruses, parasites, and fungi) create the most common
problems related to food safety. That’s because foods containing microorganisms, called
pathogens, or toxins created from them, can contaminate foods and cause foodborne
illnesses. Many of these pathogens cannot be seen, smelled, or tasted.

Bacteria – Single-celled organisms, known as bacteria, are the most common type of foodborne
hazard. Although some bacteria are useful in kitchen production, for example, the type created
when fermenting pickles, other types are infectious disease-causing agents that multiply rapidly
under the right conditions. Some bacteria on their own are not infectious but produce and
release toxins that can cause illness.

Viruses – These small and simple life forms are not able to survive outside a living host cell but
can survive for limited times on inanimate objects including door handles and foodservice
equipment. Viruses are resistant to extremes in hot and cold and once established in food use it

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Parasites – Trichinella Spiralis (trichinosis) found in pork, and Anisakis, roundworms found in
fish, are examples of parasites that need a host to survive. Proper cooking kills some of these
parasites.

Fungi – Molds and yeasts are types of fungi that affect foods. Some molds and yeast are
beneficial, for example, the yeast in bread, others cause food spoilage with toxic effect.

as a transportation device. Hepatitis A and Norovirus are two common food viruses.

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 Temperature Danger Zone

The Danger Zone

A major threat to food safety is temperature abuse. Cooking, cooling, and storing foods
properly will avoid many foodborne illness problems.

Although some bacteria can survive in hotter and colder temperatures than humans, most do
best in a warm, moist, protein-rich environment that is pH neutral or low in acid

• Cook foods to the correct degree of doneness

• Cool hot foods rapidly
• Store foods, whether hot or cold, in the correct temperature zone
• Reheat foods to the correct temperature in the shortest time possible

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 Safe Cooking Temperatures
To prevent the spread of salmonella, staphylococcus aureus, listeria, and other dangerous
bacteria, it’s important to monitor the internal temperature of the foods you serve. Follow
the recommendations below for safe cooking temperatures of common TCS foods.

Cook to 165 degrees Fahrenheit for at least 15 seconds:

• Poultry, whole or ground

• Stuffing made with poultry, meat, or fish
• Stuffed pasta, meat, poultry, or seafood
• Any dish that contains a cooked TCS
food

Cook to 155 degrees Fahrenheit for at least 15

seconds:

• Ground beef, pork, or other meats

• Flavor-injected meats

• Tenderized meats
• Ratites (ostrich, emu)
• Ground, chopped, or minced seafood
• Eggs from the shell, held for service

Cook to 145 degrees Fahrenheit for at least 15 seconds:

• Seafood
• Steaks and chops (beef, pork, veal, lamb)
• Commercially raised game
• Eggs from the shell, served immediately
• Roasts of beef, pork, veal, lamb (must be cooked for at least 4 minutes)

Cook to 135 degrees Fahrenheit (no minimum time):

• Fruits
• Vegetables
• Rice, pasta, and other grains
• Legumes

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 Food Allergies
Millions of people have food allergies that can range from mild to life-threatening. Here’s what
you need to know for Menu Planning, Food Preparation, and Guest Service

Allergic reactions occur in certain individuals from sensitivity to particular foods. Any food can
cause a reaction, but there are 8 common ones that result in about 90% of the allergic reactions
in people.

Food allergens are food proteins that the immune system mistakes as harmful, mounting
an attack that can result in nausea, shortness of breath, hives or rashes, swelling of body
parts (face, eyes, hands, feet), vomiting, diarrhea, and abdominal pain. In severe cases,
anaphylactic shock may lead to death.

Foodservice operators today are including information on potential food allergens and are
training their staff to be aware of menu items that include the major ones. Many menus today
address customer concerns by including icons on their menus indicating allergens in foods, and
also by providing allergen-free options for their guests.

• Every operation should develop a Food Allergy Reference Book with a listing of
ingredients for all menu items that is available to everyone in the operation.

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The Big 8 Allergens

For Guest Service

For most restaurants, food preparation is done in an environment where all Big 8 allergens are
present. Provide a menu ingredient guide for guests to navigate the menu if they have allergy
concerns. For those with severe allergies to certain foods, it’s best not to make guarantees that
foods are completely free of any of these allergens because incidental cross contact can occur
anywhere in the food preparation and service process. Always let the guest make their own
informed decision.

When a guest informs you that someone in

their party has a food allergy, follow the
four R’s below:
• Refer to the food allergy concern to the chef, manager, or person in charge

• Review the food allergy with the guest and check ingredient labels

• Remember to check the preparation procedure for potential cross-contact

• Respond to the guest and inform them of your findings

If a guest has an allergic reaction, notify the person in charge and call 911 to ensure that
medical attention is brought to the correct location.
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Common Restaurant Scenario
Communication among Front of House, Kitchen, and Guest with Food Allergies starts with
asking the guest whether there are any dietary instructions. Include a statement on the menu
to assist the guest. Example; “If you have any food allergies, please make your server
aware when ordering”. Use icons on the menu to denote items that are or can be made
Vegetarian or Gluten Free.

At the table, when the guest gives a complete list of food allergies and dietary restrictions to
the server, the server can then ask the guest questions regarding the severity of the allergy.
The server can then ask the guest to pick a few dishes off the menu that are of interest,
specifically discussing proteins (i.e., main elements) of the dish he or she would like to enjoy.
The guest and server interaction streamlines itself the more knowledge the server has
regarding common allergens present on the menu.

The server should then consult the chef and review the Food Allergy Reference Book to
confirm menu recommendations for guests. After the chef offers or approves
recommendations, the server returns to the guest’s table and relays menu information. The
server and guest agree upon allergen-free menu items and/or dish modifications.

Menu Planning
There are ways to engineer a menu to make it easier for servers and cooks to adapt to guest’s
allergen concerns. These can include eliminating the use of wheat flour in soups and sauces as
much as possible. Offering vegan soups will eliminate dairy or animal products. Items like nuts
can be offered as a garnish, for example on a salad or soup, that guests can opt to not have.
Offer pasta or grain dishes that can be prepared without dairy or other allergens like fish or
shellfish.

Food Preparation
When preparing items that are intended to be free of certain allergens, be mindful of your
preparation to ensure correct ingredients are used. Also ensure, as much as possible, to avoid
cross-contact with allergenic ingredients by way of utensils and equipment.

Examples of Potential Sources of Cross Contact:

• Cooking oils, splatter, and steam from cooking foods

• Utensils – spoons, knives, spatulas, tongs, etc.

• Small Wares – cutting boards, bowls, hotel pans, sheet pans, pots, pans, etc.

• Equipment – fryers and grills

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Sample Recipe Allergen Form

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 10 Rules for
Kitchen Safety
Rule #1: Use a Sharp Knife

• A dull knife is more likely to slip and cause an

injury
• If you do cut yourself, a sharp knife will result in a
cleaner cut that is easier to care for and heals better

Rule #2: Don’t Catch A Falling Knife

• Always keep your knife on the cutting board •

Make sure knife handles are not sticking off the
edge of the table when they can be bumped
• If a knife falls off the table or out of your hands,
LET IT FALL and get your feet/hands out of the
way!

A falling knife has no handle!

Rule #3: Use the Right Knife and Cutting Tools

• Choose the right knife for the right job

• Using an incorrect knife can make your work harder and lead to injuries

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 1. Chef’s Knife = Chopping, Mincing, Cutting large cuts of meat
2. Bread Knife = Slicing bread, tomatoes, or pineapple
3. Utility Knife = Mid-sized fruits, vegetables and cheese
4. Cleaver = Cutting through bone or large cuts of meat
5. Paring Knife = Peeling Fruit, Slicing small fruits/veggies
6. Santoku Knife = Mincing, cutting meat
7. Boning = Filleting fish or de-boning chicken
8. Steak Knife = specialized for cutting steaks
9. Kitchen Shears = snipping herbs, open packaging

• Your recipe will determine the best knife for the job Rule

#4: Make your Cutting Board a Safe Working Environment

• Cutaway from You! • Don’t Rush! If the angle of food is wrong, take
time to reposition it OR turn your cutting board
• Stabilize your cutting board by putting a damp paper towel underneath it
• Clean Space, Clear Mind: Don’t crowd yourself – clear your cutting board of
debris and prepared foods

Rule #5: Watch What You Are Doing

• When you have a knife in your hands, keep your

eyes on the blade
• Be aware of others around you that are using
knives
• Never gesture or point with a knife!

Rule #6: Carry A Knife Properly

• Knives should be carried pointing straight down

and kept close to your body
• Communicate to others when carrying a knife by
saying “Knife!”
• When handing a knife to someone, offer them the
handle

Rule #7: Wash Knives Immediately

• NEVER put a knife in a sink full of soap bubbles and

water (where it can’t be seen)
• Always wash your knife immediately after using it •
Follow proper sanitation rules by washing, rinsing,
sanitizing, and air drying your knife

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 Rule #8: Cut On A Board

• Cut on a cutting board

• Do not cut on metal, glass, or marble; these can
damage the knife’s edge and are more prone to
slipping
• Never cut in your hand
• To prevent cross-contamination, use color-
coded boards – RED for raw meat and GREEN for
fruits and vegetables

Rule #9: Safety Around the Stove

• Turn pot handles inward to prevent spills

• Never assume that a pot is cool
• Use oven mitts or pot holders to handle hot dishes
• Never leave food unattended on a stove. Take
care when uncovering pots (steam burns)
• Double-check that all burners are turned off when
finished cooking
• No horseplay around a stove

Rule #10 Kitchen Fire Safety

• Don’t leave potholders by burners

• Keep electrical cords away from hot surfaces
• Avoid loose-fitting clothing while cooking
• Always give yourself a place to escape

In case of a fire:
• Know where your fire extinguisher is and
how to use it
• If pan is on fire, turn off heat and cover with
lid
• Never pour water on fire involving grease
or
try to carry it out
• A fire blanket, extinguisher, or baking soda
can be used to put out fire

Preventing Injury (Slips, Trips, and Falls)

• Be Aware of your surroundings
• Ask for help lifting heavy objects or reaching high shelves
• Plan ahead…don’t rush
• COMMUNICATE when moving around in the kitchen

1. “Hot pot!”
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 2. “Behind you!”
3. “Knife!”
4. “Coming around the corner!”

• Keep floors clear of electrical cords and clutter

• Always clean up spills immediately

Basic Knife Skills

Welcome to your new skill set. In this guide, you’re going to learn the best ways to choose
knives, take care of them, and cut almost anything (without cutting yourself). These aren’t
necessarily the knife skills that aspiring chefs learn at cooking school; they are the skills that
we, as home cooks, consider the easiest and quickest routes to the food we want to cook. The
videos are here for both inspiration and education: watch all the way through before embarking
on an entirely new skill.

How to Hold a Knife

The cutting hand, which grips the knife, has the star turn, but the other hand is an important
supporting player. That helping handholds, nudges, and stabilizes the ingredient being cut, to
maximize safety and efficiency.

THE GRIP

For the knife grip used by most chefs, the palm of the hand chokes up on the handle, while the
thumb and index finger grip the top of the blade. This is different from how many home cooks
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hold a knife, by wrapping the entire hand around the handle. The chef’s grip has evolved that
way for a reason: it’s the most efficient way to use the weight of the knife, the sharpness of its
blade, and the strength of your arms, which makes for the easiest cutting.

THE HELPING HAND

The ideal position for the helping hand is called the bear claw, with the fingertips curled under
and knuckles pressing down on the ingredient to keep it from rolling or sliding. It may feel odd,
but it’s the safest place for your fingertips to be in relation to the cutting blade. Alternatively,
bunch your fingertips together and rest the pads on top of the ingredient.

In a perfect world, while the hand that is holding the knife moves forward and back to cut, the
helping hand moves across in even increments, creating perfect slices. (Do not despair; this
takes practice and is hardly a requirement for home cooks.)

TIPS FOR YOUR GRIP

Overall, the best way to handle a knife is the way that feels safest to you. Here are a few
principles to live by:

• • The knife handle shouldn’t be held in a death grip: try to relax hands and wrists and let
the blade do the cutting.
• • Position all 10 fingers so it’s virtually impossible for the blade to cut them.
• • The hand holding the knife should be gripping the blade as well as the handle.
• • The knife moves in a rocking motion, from front to back, as well as up and down.
• • The knife should be at the same height or just below your elbows, so that the whole
upper body, not just the hands, can put downward pressure on the knife.

Basic Techniques for Professional

Culinary Arts Knife Cuts
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Whether you are working at being a chef, or simply want to improve your skills in the kitchen,
mastering the most common culinary arts knife cuts will bring you one step closer to creating
impressive-looking, evenly cooked, delicious meals. Learn what the basic cuts are, such as
small dice, batonnet, julienne, brunoise, and more.

Large Dice
The large dice is a culinary knife cut measuring
3/4 inch × 3/4 inch × 3/4 inch. This square cut is
most often used for vegetables like potatoes, and
sometimes fruits such as watermelon.

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 Medium Dice
The medium dice measures 1/2 inch × 1/2 inch ×
1/2 inch, and is a smaller version of the large
dice. This is generally a good choice when
recipes don’t specify the size of the dice and the
ingredient list just says “diced tomatoes.”

Small Dice
The littlest of the dice cuts, the
dice measures 1/4 inch × 1/4
1/4 inch and is produced by
the allumette into 1/4-inch
sections.

small inch × slicing

Batonnet
The batonnet (pronounced bah-tow-NAY) is
basically creating a rectangular stick that
measures 1/2 inch × 1/2 inch × 2 1/2 to 3 inches.
It is also the starting point for another cut, the
medium dice.

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 Allumette
Measuring 1/4 inch × 1/4 inch × 2 1/2 to 3 inches,
the allumette is sometimes referred to as the
“matchstick cut.” It’s also the starting point for the
small dice.

Julienne
The julienne cut measures 1/8 inch × 1/8 inch × 2
1/2 inches and is basically the allumette cut once
more lengthwise. You will most often use this cut
for carrots, celery, or potatoes, and see the thin
strips used as a garnish.

Fine Julienne
The fine julienne knife cut measures 1/16 inch ×
1/16 inch × 2 inches. It is also the starting point
for the fine brunoise cut. This cut is often used for
garnishes.

Brunoise
The brunoise knife cut (pronounced
BROONwahz) measures 1/8 inch × 1/8 inch ×
1/8 inch, which makes it the smallest of the dice
cuts. Brunoise is usually used for garnishes.

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 Mince
Smaller than a fine brunoise, the mince is less
precise since it is supposed to be finely cut. We
most often mince garlic, or other aromatics, when
we want the flavor to be distributed more
throughout the dish.

Chiffonade
This cut is mainly used for vegetable leaves and
fresh herbs, in particular, basil. The leaves are
stacked, rolled, and then sliced perpendicularly,
creating thin strips.

Chop
It’s no wonder some people hate cooking: if a basic task like chopping carrots takes forever,
making an entire dish is drudgery. That’s why becoming efficient with a knife is so helpful. And
in that effort, chopping is your greatest ally. Unlike professional chefs, who routinely dice their
ingredients into measured cubes, home cooks can usually keep it rough, as long as all the
pieces end up about the same size.

CHOP GARLIC
To chop a garlic clove, place your unpeeled clove on a chopping board, and place the blade
of your chef’s knife flat against its side, parallel to your chopping surface. With a swift motion,
and taking care to avoid the edge of the blade, strike the knife blade to smash the clove.
Remove the skin, and repeat the process with each clove you need for your recipe. Cut off the
root ends and discard. Then, take a clove and hold it firmly on the cutting board. Slice thickly
from the root end to the tip. To chop, pile up the pieces of garlic, hold together, and chop them.

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CHOP PARSLEY
Use a chef’s knife to chop leafy herbs like parsley. Start with clean, dry herbs with stems
intact. Hold them in a bunch over your cutting surface, and run your knife through them at a
45degree angle, trimming off the leaves into a pile. (Discard the stems.) Grab all the leaves
into your palm, and using the “claw” grip, push them under your knife, using a rocking motion
to chop them. Then, gather all the chopped herbs up, turn the pile 90 degrees, and chop them
again for a rough chop. For a medium chop, repeat the process twice more. And for mincing,
repeat it three to four times more.

CHOP A CARROT
To chop a carrot, start with clean, peeled vegetables. Use a chef’s knife to chop each carrot
crosswise into pieces of equal length, and then cut through those pieces lengthwise. Place the
pieces cut-side down on the board, and slice across into half-moons. For a rough chop, cut the
half-moon pieces across, into roughly equal quarter moons. For a medium chop, pile up those
smaller half-moon pieces and, using the “claw” grip, push them toward the knife, chopping with
a rocking motion. Then repeat. For a fine chop, repeat the process twice more.

Dice
More exact than chopping, dicing is the process by which vegetables and fruits, in all of their
irregular and lumpy glory, are turned into small, neat cubes that cook uniformly. Whether chefs
are prepping a giant potato or a baby carrot, they reduce the curves and bumps to cubic
shapes. When that cube is cut along horizontal and vertical lines, neat dice are the result.
We’ll show you how to take fruits and vegetables from a large dice, about 3/4 inch, to a
brunoise, a 1/8-inch cube, and the smallest dice of all.

DICE AN ONION
To dice an onion, use a chef’s knife to cut the onion in half from the stem tip to the bottom
root. Peel, leaving the root intact. Place the half flat side down on a cutting board and rest your
fingertips or palm on top. On the other hand, make horizontal slices from the stem toward the
root end, about ¼ inch thick, taking care to stop about half an inch before slicing through the
root. Then grip the onion with your helping hand, curling your fingertips under so your hand
resembles a claw; this helps protect your knuckles and fingertips. Use your cutting hand to
make ¼-inch downward slices, starting from the stem and moving toward the root. Slide your
“claw” back toward the stem as you move the knife with the other hand.

DICE A TOMATO
To dice a tomato, first, cut it in equal quarters using a sharp chef’s knife. Pick up a quarter in
both hands and gently flatten it by pressing your thumbs against the skin side. This will loosen
the flesh on the cut side. Place each quarter skin-side down on your cutting surface, and
gently trim the seeds out, leaving the flesh intact. Flip the quarter over and cut the tomato in
equalsized strips from top to bottom, then turn the strips 90 degrees and cut them into
equalsize cubes. (This process remains the same regardless of the size dice you are seeking.)

DICE A POTATO
To dice a potato, start with a clean, peeled tuber. Using your chef’s knife, trim the rounded
edges off the potato, leaving a six-sided rectangle. For a large dice, cut the potato lengthwise
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in equal parts, and then flip the pieces over on their sides. Cut each piece across in equal
sizes. For a medium dice, cut your rectangle into three pieces lengthwise, and then cut each
piece in half lengthwise. Then, cut those pieces across into equal-sized dice. For small dice,
repeat that process, but make smaller cuts.

Slice & Cut

When cutting ingredients into larger pieces – like a round slice of tomato, lemon or cucumber,
or a wedge of apple – the choice of the knife and how it moves most often depend on the
texture of the ingredient. Although a super-sharp chef’s knife can be used to slice a tomato or
lemon in quick downward strokes, many home cooks will prefer the controlled back-and-forth
sawing motion of a serrated knife. Either way, the goal is to have smooth slices of even
thickness.

SLICE A TOMATO
To slice a tomato, you’ll need a utility knife (for coring) and a serrated knife. Holding the
tomato core-side up, take your utility knife and cut around the core, into the tomato, at an
angle. Remove the core, and lay the tomato on its side. Starting from the core end, cut
equalsize slices with a serrated knife, using a gentle back-and-forth motion. When the tomato
becomes too small to grip, place the remained, flesh side down, on your cutting surface and
slice horizontally.

SLICE AN APPLE
A wedge cut is superbly useful for filling a pie or cobbler with fruit. To slice an apple into
wedges, first turn the whole fruit upside down, resting it on the stem end. Using a chef’s knife
or utility knife, cut straight down from the bottom end through to your cutting surface, creating
two halves. Place a half, flesh side down, on the cutting board and cut it in half vertically. Then
cut each quarter in another half vertically. You should finish with eight wedges. Take each
wedge and cut off the slender edge; that will take away the seeds and any tougher parts of the
core.

ROLL CUT A CARROT

“Oblique” or roll cuts are extremely useful for preparing large, rustic vegetable chunks for
roasting or to simmer in a stew. The method shown here is called roll cutting because the
vegetable is continuously rolled on the cutting board while the knife keeps making the same
cut.

To roll cut, hold a peeled carrot (or a banana, parsnip, or another long round vegetable) firmly
on your cutting surface. Using your chef’s knife, cut the tip of the carrot diagonally. Then roll
the carrot 90 degrees and cut down again at the same angle about an inch from the previous
cut. Repeat until the carrot is cut into irregular wedges.

CHIFFONADE BASIL
Slicing basil or any leafy green into a chiffonade gives you long uniform strands, perfect for
mixing into a stir-fry or a salad.

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To chiffonade basil, pick the cleaned leaves from the stem, and stack the leaves lengthwise
together. Then, roll the leaves fairly tightly together into a sort of basil cigar. Using your chef’s
knife, cut across the roll to make slices about 1/4 inch thick. Keep the tip of your knife on the
cutting surface and move the base of the blade in a rocking motion as you cut; this will provide
stability and help the cutting go faster.

JULIENNE CELERY
To julienne celery, place your celery stalk on a cutting surface and trim the tough end and the
leaves. Cut crosswise into pieces about two inches long. Place one piece, curved side up, on
your cutting surface. Using a rocking motion with your chef’s knife, slice the piece from top to
bottom into slender lengths. When the remaining piece gets too small to hold safely, turn it on
its side and slice more.

Basic Knife Drawer

In any craft, having just the right tool for the job makes the task easier. In cooking, there are
knives for specific tasks like carving, filleting, and slicing. But with just a few versatile knives,
you can perform virtually any task in the kitchen.

THE ESSENTIALS
These are the knives you’ll use most often in your kitchen. With these three, you can perform
almost any task.

Chef’s knife: A classic chef’s knife, with its broad, tapering blade, sharp tip, and chunky
handle is the workhorse of the kitchen. Practicing with one really will make you a better cook:
they are sharper, stronger and they do more of the work for you than smaller knives. For many
home cooks, an 8-inch blade with a plastic handle is perfect, especially to start. Work up to a
10-inch knife, which is more efficient overall. When buying, look for a comfortable handle and
a blade that is thicker at the base than at the tip.

Utility knife: These small knives are in constant use in most home kitchens, so it’s worth
having three or four. Many home cooks use these knives for virtually every job: their short
blades, 3 to 4 inches long, make them easier to control. They are best for small soft
ingredients like shallots, mushrooms, and peaches. Inexpensive thin-bladed knives with plastic

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handles are often the most practical choice. Small knives are difficult for home cooks to
sharpen, and so simply replacing them when they get dull is nothing to be ashamed of.

Serrated knife: A large serrated knife ( a 10-inch blade is standard) is useful not only for
slicing bread but for sawing through ingredients with firm rinds like butternut squash, lemons,
watermelon, and pineapples. The scalloped cutting edge makes neat slices of soft-skinned
ingredients like tomatoes and eggplants.

THE EXTRAS
These knives are nice to have, but they aren’t necessary for most kitchen work.

Boning or filleting knife: Both boning knives and fillet knives are useful for cutting up raw
meat, poultry and fish, but it’s highly unlikely that you’ll need both in a home kitchen: each has
a long, thin blade and a curved, sharp tip. A boning knife’s blade is more rigid, making it better
for meat and whole birds; the filleting knife has a flexible blade that helps it follow the curved
shape of fish skeletons and chicken breasts.

Carving knife: A carving knife is used for cooked cuts of meat and poultry. Its long knife has a
sharply pointed tip and a narrower blade than a chef’s knife, the better to cut into joints and
along bones.

Santoku knife: Like a chef’s knife, this East-West hybrid can be used for most prep work. This
blade is straight like a Japanese bocho or vegetable knife, not curved like a Western chef’s
knife – so, as with a Chinese cleaver, the cook uses a simple up-and-down motion for cutting,
not rocking back-and-forth. If you are used to a santoku or another Asian knife, by all means,
use it instead of a chef’s knife, but it doesn’t serve a separate purpose in the kitchen.

Sharpening & Storage

How often do you sharpen your knives? Not very, we’re guessing. Home cooks have a lot of
things to take care of, and knives don’t often make it to the top of the list. But keeping knives
sharp saves time in the long run, and it keeps you safe as well: sharp knives cut, but dull
knives slip. We’ll show you how to sharpen and hone your knives (both necessary) and how to
store them.

SHARPENING
Once a knife is dull – test it by drawing the blade along the edge of a piece of paper to see if it
cuts – it needs to be sharpened. We strongly recommend using manual, not electric
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sharpeners. It’s too easy for a home cook to get carried away, exerting too much pressure and
making too many strokes, while the whirling machine eats the edge of your knife. With a
manual sharpener, use gentle pressure while pulling the knife through, and test often as you
go.

HONING
Many people don’t know the difference between honing and sharpening. But they are equally
important for efficient knife work. Honing, which makes the blade of a knife straight, is done
with what’s often (and incorrectly) called sharpening steel, by drawing the blade over and over
along an abrasive rod of metal, ceramic, or stone. Many professionals hone their chefs’ knives
daily, but doing it weekly is plenty for most home cooks. It’s a quick process once you feel
confident – and it’s fun, making you look, feel, and sound like a serious cook. But remember:
honing helps maintain the blade’s sharpness, but doesn’t actually sharpen it.

TIPS FOR CARE AND STORAGE

• Don’t wait until a knife gets dull before taking care of it. The easiest system involves
keeping your knives sharp in the first place, by giving them a quick honing and sharpening
every few weeks.

• Use a cutting surface that won’t dull them. Glass cutting boards are much too hard.
Wood is the gentlest, and thick plastic is the next best. Make sure boards stay firmly in place
on the counter by laying a kitchen towel underneath.

• For storage, prevent nicks — including microscopic ones that dull the blade — by
keeping knives away from one another. Store them in a block or on a magnetic strip; place
them in a drawer if you don’t want to use a counter or wall space.

• There’s no reason a knife with a synthetic handle and a stainless-steel or ceramic blade
can’t be safely washed in the dishwasher — but you must place them so the knife can’t get
jostled around or the edge can’t be chipped. But knives with wood handles, high-carbon-steel
blades and other sensitive materials should be washed by hand.

The Basics: Essential Kitchen

Tools
Smart and simple cooking requires the right tools for the job. Rather than buying everything on
day one, you can slowly build up a stock of essentials that will make your life a lot easier.

Having the most essential cooking tools in your cupboard will make your life so much easier.
Although the kitchen world comes out with sleek, trendy, and exciting kitchen gadgets all the
time, that doesn’t mean you need to buy every single one to be able to cook well. In fact, the
most basic tools are all you need to start cooking delicious meals. And after you’ve saved all
that money on home-cooked meals, you can check out our advanced tier of kitchen tools here.

To help you know exactly what tools to start out with, we created a Kitchen Essentials

Checklist for you. This list describes the uses of 20 basic cooking utensils and is perfect for
novice cooks or chefs on a budget.
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With these items, you’ll be able to cook just about anything and start kicking butt in the kitchen!

Cookware
1. NON-STICK FRYING PAN
Every household needs a non-stick pan for breakfast duty since eggs and pancakes are best
made on a non-stick surface. It’s also a super versatile pan that can be used for searing
meats, sauteing vegetables, and making sauces. Just be careful to use non-abrasive tools on
the surface! We like this stainless steel frying pan and this aluminum one. Buying a two-piece
set lets you have two sizes around and makes it possible to cook two things at the same time.

2. SAUCEPAN
A saucepan is perfect for when you need to cook something with liquids, such as boiling pasta
and vegetables or simmering sauces and beans. A 4-quart saucepan is easy to maneuver and
handle and is great whether you’re cooking for 1 or 4. Try this 3.5-quart non-stick one or this
4quart stainless steel saucepan.

3. STOCK POT
For bigger batches of soups, stews, and pasta, you’ll want to have a 12-quart stockpot around.
Its base allows for even heating, so your soups cook evenly.

4. SHEET PANS
These pans can get a lot of action, including roasting vegetables, baking meats, toasting nuts,
and of course, baking cookies. They also make for an easy clean-up with sheet pan dinners.
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5. GLASS BAKING DISH
Glass baking dishes are perfect for baking things like casseroles and enchiladas in the oven.
Because it’s microwave-safe, an 8-inch size can fit into a microwave for the times you need to
pre-cook vegetables for the quick Microwave & Saute Cooking Method or even to fully cook
veggies when your oven and stove are all occupied.

Utensils
6. KNIVES
If you’re cooking, you’re going to be using a knife. If you only have money and space for one
knife, get a chef’s knife. You will use this knife for 90% of your food prep, so buy a nice one
and take care of it. However, we highly recommend getting a serrated knife and a paring knife
as well since they serve different purposes – serrated knives let you slice through tomatoes
and bread with ease, and paring knives are great for smaller, more delicate jobs when a big
knife just doesn’t cut it. (We like to use the Global grand, but buy whatever feels right in your
hand!)

7. MEASURING SPOONS
Even if you like to “eyeball” ingredients, it’s handy to have a set of measuring spoons around
for the times you need precise measurements. But also, they double as mini spoons for
scooping spices and dried herbs! This magnetic set here is narrow enough to fit into spice jars,
and they stick together so you don’t ever have to worry about losing the teaspoon or
misplacing the tablespoon!

8. MEASURING CUPS
Measuring cups are absolutely crucial If you’re a baker, but it’s also great for everyday
cooking. We like to keep a 4-piece set for measuring dried ingredients and small amounts of
liquid. A 1quart glass measuring cup makes measuring liquids a lot more convenient and
efficient, and you can also make sauces and vinaigrettes right inside and then simply pour it
into whatever you’re cooking up.
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9. WOODEN SPOONS
Wooden spoons are not abrasive on your cooking surfaces and they’ll last forever. Just don’t
put them in the dishwasher! Choose a set that has a variety of wooden spoons, like this 6piece
set, so that you can use it for different kinds of cooking.

10. FISH TURNER

While this handy tool is advertised as a fish turner, it can be used for anything. The wider base
of this tool makes it easy to flip burgers, fish, over-easy eggs, and even pancakes. The thin,
beveled edge makes it easy to slide beneath the foods you are flipping, and the slots allow any
grease to drain.

11. PEELER
When you’re setting up your kitchen with the basics, you want to make sure you have a good,
sharp peeler to remove the peels of vegetables, shave off cheese, or make veggie ribbons.

12. WHISK
While forks and chopsticks can be handy, a whisk is quicker and more efficient for emulsifying
ingredients like vinegars and oils. We make vinaigrettes and marinades to season up salads
and everything else almost nightly, so a whisk comes in very handy!

13. TONGS
Tongs are like your extended hands and are super useful in the kitchen! Not only are they
used to flip big pieces of food, but they also help move ingredients around in a frying pan or on
a sheet pan without the risk of burns.

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Dishes, Tools, and Gadgets
14. CUTTING BOARD
A good, grippy cutting board will protect your fingers during all your prep work, which is why
we like this one. We recommend having a few cutting boards, like this set of plastic cutting
boards, to prep various ingredients and prevent cross-contamination. Plastic boards can be
placed in the dishwasher for full disinfecting.

15. COLANDER
Every kitchen needs a heavy-duty colander for draining out boiled pasta and vegetables. It is
also used for draining canned beans and freshly washed veggies.

16. PREP BOWLS IN EVERY SIZE

Every kitchen needs a set of prep bowls to help you organize all your ingredients. If you get
collapsible prep bowls, you’ll save a lot of space and have the convenience of covers that can
seal off ingredients that are not quite ready for cooking yet. But glass prep bowls can also
double as serving dishes!

17. CAN OPENER

A can opener is something you don’t want to forget! Canned beans and vegetables make for
quick-cooking and are great pantry staples, but a bunch of things also come in cans that
require a can opener – coconut milk, curry paste, fruits, crushed tomatoes, etc.

18. MICROPLANE ZESTER

This may not seem like a very necessary tool to have in a basic kitchen, but it makes a huge
difference when you’re looking to up the flavor in your meals. A zester is used for zesting
lemons and limes, and grating ginger and cheese.

19. IMMERSION / STICK BLENDER

Forget the bulk of a blender! You can now make pureed soups right in their pot, blend
singleserving smoothies, and get extra creamy and smooth vinaigrettes/dressings. It’s so
convenient, even its cleanup is easy – simply pop off the blade for super-quick cleaning.

20. SALAD SPINNER

A colander may be sufficient enough for drying lettuce, but a salad spinner is a whole lot more
efficient. Salad dressings have a difficult time adhering to lettuce that is still wet and people
have a difficult time with soggy tacos and sandwiches. A salad spinner is an answer to your
problems because it will help you get rid of water in a matter of seconds and save on paper
towels. You can also use this tool to dry fresh herbs. And you’ll have another colander if your
primary colander is in use!

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 Top 10 Appliances for Kitchen
1. STOVES
A kitchen stove often called simply a stove or a
cooker is a kitchen appliance designed for the
purpose of cooking food. Kitchen stoves rely on
the application of direct heat for the cooking
process and may also contain an oven, used for
baking.

2. BLENDER
Blenders are an important appliance for those who need
to mix sauces, juices or soups. Not to be confused with
food processors, a blender’s main benefit is its ability to
“blend” two or more ingredients together. Its motor is
generally less powerful than that of a food processor, and
its blades are less sharp, so a blender is better used with
liquids and ices.

3. FOOD PROCESSOR
If you need to chop a lot of vegetables in a short amount
of time, a food processor is your best friend. Many units
come with a variety of blade attachments so that you can
pick and choose which

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 4. MIXER
Any baker knows how laborious it is to stir bread
dough or cake batter. Mixers make it easy to
combine wet and dry ingredients, like flour and
eggs. Some mixers come with dough-hook
attachments for kneading.

5. GRIDDLE PLATE OR GRILLER

Whether it’s a clamshell grill, a panini grill or an
electric griddle, electric grills of all types are
welcome in the kitchen these days. Electric grills
are small, smoke-free and easy to clean. Food
cooked on an electric grill tastes great and can
be a lot healthier than pan-fried food.

6. SLOW COOKER
Also known as crock pots, slow cookers are
especially helpful for busy chefs because you
can prepare a meal before leaving the house for
the day and have it done by the time you get
home. Crockpots allow food to simmer all day or
night to provide your family with a delicious,
home-cooked meal

7. OVEN TOASTER
Toasters and toaster ovens are a basic
requirement in many kitchens. Toasters quickly
and efficiently crispbreads and bagels, while
toaster ovens are great for melting cheese and
warming up foods.

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 8. MICROWAVE
No small appliance is more beloved than the
microwave oven. In fact, for many, a microwave
is the entire kitchen experience. Microwaves heat
food in less than half the time of a conventional
oven. Microwaves are easy to operate and
extremely durable.

9. FRYER
French fries, hush puppies, and chicken fingers
are all made to perfection by a deep fryer.
Although not as healthy as a grill, home-grade
deep fryers are very popular appliances because
they bring the restaurant taste to your dinner
table.

10. RICE COOKER

Take the guesswork out of making rice on your
stove-top and get consistent results. Rice
cookers help you make perfect rice every time
with the push of a single button.

Understanding Measuring
Tools
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UNDERSTANDING MEASURING TOOLS FOR COOKING & PREPPING
MEALS AND SNACKS
Using the right tools for measuring the foods on your nutrition plan is as important as the
ingredients on the plan. There are various measuring utensils that are used in the kitchen but
which ones are the most common that you will use and when will you use them?

First, not all measuring cups are the same thus they are not interchangeable. To ensure proper
measurements, you’ll need these primary utensils:

For some of you, your normal cooking practices has little or no emphasis on the exact
measurements (with the exception of baking). I completely understand why you may want to
add a dash of this or that to help make your food taste “better”. I would advise not to do that as
you are trying to achieve the goal because we may end up increasing a specific macro-nutrient
to a level that exceeds your individual requirements. So, cook/prep to the measurement on the
plan and do not wing it but know in time you will be able to eye-ball the measurements.

Although some items on the plan dictate measurements by weight (proteins & carbohydrates),
the majority of foods you’ll find on the nutrition plans I design will list ingredients in a teaspoon,
tablespoon, and cup measurements.

When determining what utensil to use you will first want to determine if the food item is wet
versus dry. Things like milk, yogurt, apple sauce, honey, melted butter, and water are all
examples of wet ingredients. Items such as chopped nuts, flour, oats, and cereal are examples
of dry ingredients. Why does this matter? They are measured using different types of
measuring cups.
1. SCALE
Since we have to eat precisely measured proteins
(seafood, chicken, steak, ground meats) and some
fibrosis & complex carbs (oats, rice, potatoes) you
need a scale! Measuring by weight will ensure the
most accurate per the plan.

Your digital scale should measure in grams,

kilograms, ounces, and/or pounds is the best
option. Also look for one that resets to zero to take
into account the weight of the container that you
may or may not use to hold the food item. 

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2. DRY INGREDIENT MEASURING CUPS
Dry measuring cups come in all shapes, sizes and
forms. You can find dry measuring cups in metal,
ceramic and plastic. They are usually sold as a set
that includes a third of a cup, a quarter cup, a half cup,
and a full cup measure.
Metal/Stainless Steal measuring cups are
preferred.

To measure a dry ingredient, fill the required cup to

the top. Do so by dropping spoonfuls of the ingredient
into the cup. Do not scoop the ingredient using the
cup as this will compact it. Do not push down. Level
off the dry ingredient by gently swiping
the edge of a knife across the top of the cup.

You should also use the dry measuring cups to measure vegetables (lettuce, carrots,
cucumbers, onions, peppers, avocado, etc). Just like dry ingredients, do not pack the vegetable
into the measuring cup so leveling probably won’t happen but you shouldn’t pack or pile the
vegetables into the cup either.
3. MEASURING SPOONS
Measuring spoons are used to measure teaspoons and
tablespoons of ingredients. They also come in a wide
variety of shapes and materials. I would encourage you
to get the rectangular spoons for easy access to narrow
bottle openings and it allows you to sit them on the
counter without tipping.

Traditional measuring spoons are rounded and are

usually sold as a set. Most sets include a 1/8 of a
teaspoon, a ½ teaspoon, a 1 teaspoon, ½ tablespoon
and 1 tablespoon measures. These can vary,
depending on the set you purchase.

Unlike the different types of measuring cups, measuring spoons are used to measure both wet
and dry ingredients.

To measure an ingredient using measuring spoons, fill the spoon to the top. Unless indicated
(heaping), gently swipe the edge of a knife across the top of the spoon. If you’re using the
measuring spoon to measure liquid, simply fill it to the top and add it to your recipe.

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4. WET INGREDIENT MEASURING CUP
Wet ingredients are measured in a measuring cup that
is often glass, or plastic, with a handle. Wet measuring
cups indicate volume by the markings on the side of
the glass. They vary in size. You can find glass
measuring cups in 1, 2, 4 and 8 cups sizes. Ideally,
you’d like to have a couple of different sizes in your
kitchen.

To accurately measure liquid ingredients, set the glass

measuring cup on the counter. Pour or spoon the liquid
food item into the cup while checking the level on the
side of the glass. The transparency of the glass ensures
accuracy.

Do not use the wet measuring cup to measure dry ingredients, fruit or vegetables.

Please be sure not to convert measurements from cups/spoons to weight and from weight to
cups/spoons. The measurements are not always interchangeable and because of that there is a
high probability you will overstate or understate
the required measurements.
A chef’s routine includes simple to complex
math calculations. Examples include counting
portions, increasing a recipe yield, determining
a ratio for preparing a stock, calculating a plate
cost, or establishing a food and labor budget.
Culinary math begins with the basics of
addition, subtraction, multiplication and division
along with ratios, yields and percentages.
Ingredients must be measured and scaled
accurately, food production quantities are
calculated, and recipes are increased or
decreased to scale based on demand. Math is
used for portion control, to maintain consistency
in production, and to compute food cost.
Mastering math leads to better results in the
kitchen through accuracy and consistency.

US AND METRIC MEASUREMENT

SYSTEMS
The US measurement system is based on
ounces and pounds for weight, and cups,
quarts and gallons for volume measurement.
While length is measured in inches, feet, and
miles, temperatures are scaled according to
the Fahrenheit system using 32° as the freezing point for water and 212° as its boiling point.

However, most of the world uses the metric system that measures quantities for weight, volume
and length in multiples of 10, 100 or 1000. Volume is based on liters and milliliters, weight is
measured in grams and kilograms, and length is measured in millimeters and meters.
Temperatures are calculated using Celsius which is based on 0-100° representing the freezing
point and boiling point of water respectively.

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When precision is important accuracy in temperature and ingredient scaling require precise
calculations using metric measurement. While the merits of metric versus US measurements
can be debated, whatever system is used should be memorized for ease in kitchen calculations.

Culinary Measurement Guide

Teaspoons and Tablespoons

Cup Measure

Gallon Measure

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Scoops
Scoop measures are used as portion control food servers. The size of the scoop is designated by a
number that appears on the release lever inside the scoop or on the handle of the scoop. The number
refers to the approximate quantity of scoops in a quart; so, a #12 scoop will yield 12 portions in a quart,
and a #40 means that a quart will yield 40 portions. Scoops can be measured by weight or by volume
Scoop Approximate Approximate Approximate Approximate
Number US Volume Metric Volume US Weight Metric Weight

6 5.33 fl. oz. 160 ml 5 oz. 140 g

8 4 fl. oz. 120 ml 4 oz. 110 g

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 10 3.2 fl. oz. 90 ml 3.25 oz. 92 g
12 2.66 fl. oz. 80 ml 2.75 oz. 78 g
16 2 fl. oz. 60 ml 2. 25 oz. 58 g
20 1.6 fl. oz. 45 ml 1.67 oz. 46 g
24 1.33 fl. oz. 40 ml 1.5 oz. 38 g
30 1.07 fl. oz. 30 ml 1.25 oz. 31 g
40 0.8 fl. oz. 24 ml 1 oz. 23 g

Can Size Chart

Approximate Volume of Approximate Weight of
Can Size Number Food Food

No. 1 picnic 1 ¼ C/300 ml 10½ -12 oz./300-340 g

No. 300 1 ¾ C/414 ml 14 - 16 oz./400-450 g
No. 303 2 C/475 16 -17 oz./450-480
No. 2 2 ½ C/590 ml 20 oz./570 g
No. 2 ½ 3 ½ C/830 ml 27 - 29 oz./765-820 g
No. 3 5 ¾ C/1.35 l 51 oz./1.45 kg
No. 10 3 Qt./3 l 6 ½ - 7 1/3 lb./3-3.3 kg

Measurement Abbreviations
US Metric
Volume Gal G Liter l
Quart Q or Qt. Deciliter dl
Pint Pt. Milliliter ml

Cup C Kilogram kg
Tablespoon T or Tb. Gram g
Teaspoon t or tsp.
Weight
To Taste TT
Pound Lb. or # Kilogram kg
Length
Ounce oz. Gram g
Inch In. or “ Millimeter mm
Foot Ft. or ‘ Meter m
Mile mi. Kilometer km
Temperature
Reference Chart

Temperature Measure
Fahrenheit Celsius

Freezing Point 32°F 0 °C

Boiling Point 212°F 100 °C
Danger Zone 40-140°F 5°C -60 °C

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 Holding Temperature 140°F 60 °C
Low Oven 250°F 120 °C
Medium Oven 350°F 180 °C
Medium High 400°F 200°C
High Oven 450°F 230°C

Metric and US Measurement Conversions

For quick conversion from Fahrenheit to Celsius, when the temperature is above 250°F, divide by 2 to
calculate Celsius. Do the reverse when converting Celsius to Fahrenheit above 125°C by multiplying by
2.

For temperatures below 100°F, when converting Fahrenheit to Celsius, subtract 30 and divide by 2.
For converting Celsius below 38°C to Fahrenheit temperatures, multiply by 2 and add 30.
US System Metric Equivalency

1 oz. 30 g
1 lb. 450 g
2.2 lb. 1 kg
1 qt. 1L
1 gal. 4L
1 in. 2.5 cm
1 ft. 30 cm
1 yard 0.9 m
1 mile 1.6 km

How Do You Measure?

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 There are different ways to measure weight and
volume

Scales measure weight and are the most accurate; they can be used to
measure dry or liquid ingredients

Volume measures are good for liquids but not as accurate for dry
ingredients

Ladles can be used to measure the volume of liquid as well as dry

ingredients

Scoops measure volume; the scoop number equals the average

number of scoops in a quart

Hand measurement is often used to quickly measure small quantities

of ingredients by volume (pinch, handful)

Try this Exercise

• Gather the following measures: ½ teaspoon, 1 teaspoon, 1 tablespoon, and ¼ cup
• Assemble dried oregano leaves, ground pepper, and kosher salt
• Guesstimate ½ tsp of the dried oregano leaves in the palm of your hand and observe the
quantity. Place it in the ½ tsp. measure and see how accurate you are.
Do this for each ingredient and each measure; note the visual quantity in your hand for reference while
cooking

Learn the universal abbreviations for measurements.

Be familiar with common conversions between cups, pints, quarts and gallons.

Memorize how many ounces in a pound, half pound, quarter pound.

Understand the difference between dry measure and liquid measure.

Master basic conversions between weight and volume for select ingredients (liquids, dry
ingredients).
Weight & Volume Measurement
Professional kitchens commonly use weight as a measure for dry ingredients and volume

measurement for liquids. Recipes geared towards home cooks use volume to measure both.

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Volume is not the same as weight and can have wildly varying results. Volume works quite well
for liquids, like water or milk, but can be less predictable for dry ingredients (a cup of flour
weighs anywhere from 4-5 ounces). It should be noted that all liquids do not weigh the same (oil
weighs less than water).

Weight is absolute and for that reason measuring by weight is a more reliable method.
Professional bakers and pastry chefs use weight to measure most everything including flour,
sugar, eggs, and liquids (water, milk, oil).

More and more chefs rely on weight for measurement today than ever before. Many US chefs
now use metrics because of better accuracy when measuring small quantities of additives used
in molecular cooking. In a professional kitchen weight should be standard practice.

Standardized Recipes
Most kitchens use recipes to a certain extent, some more than others. Standardized recipes are
important to foodservice operations because they provide consistency and uniformity. These
recipes are usually developed, and food costs are calculated by the chef or culinary team, to
suit the needs of the operation and to determine selling prices. Standardized recipes include
yield, portion size, ingredients, portion cost, and menu price.

Recipe Conversion
Recipes often need to be increased or decreased in quantity for a specific production
requirement. There are ways to increase a recipe by simple multiples, double or triple for
example or to decrease a recipe by dividing in half. When a recipe needs to be converted into an
odd size like an increase of 40% or a decrease of 20%, it is better to determine a Recipe
Conversion Factor (RCF).

Example of a Standardized Recipe with the Recipe Conversion Factor (RCF)

Recipe Conversion Terminology

Although ingredients can be purchased for use in portion control applications, most ingredients
need some processing and therefore require terminology to express their state of process.
Fresh produce and meats are often referred to as-purchased (AP) or as-purchased quantity
(APQ). Once trimmed or processed the product is referred to as the edible portion (EP) or edible
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portion quantity (EPQ). Learn to recognize these abbreviations and use them when calculating
production needs or food costs.

Measurement Conversion
Measurements often need converting back and forth from larger units to smaller ones
when scaling recipes or when determining purchase quantities based on edible portion
size. Remember it is easier working with smaller units than larger units.

Converting to Smaller Units

Multiply Pounds by 16 to get total ounces

Example: 3 Lb. X 16 oz. = 48 oz.

Multiply Quarts by 32 to get total fluid ounces

Example: 2 Qt. x 32 oz. = 64 oz.

Multiply Cups by 8 to get total fluid ounces in a cup

Example: 3 cups X 8 oz. = 24 fl. oz.

Multiply Cups by 16 to get total tablespoons dry weight

Example: 2 cups X 16 Tb. = 32 Tb.

Multiply Gallons by 4 quarts - Example:

5 G X 4 Qt. = 20 Qt.
Converting to Larger Units

Divide ounces by 16 to get total pounds

Example: 56 oz./ 16 ounces = 3 Lb. 8 oz.

Divide fluid ounces by 32 to get fluid quarts

Example: 16 Qt./4 = 4 quarts

Divided dry tablespoons by 16 to get total cups

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Example: 20 Tb./16 = 1 ¼ C

AS-PURCHASED AND EDIBLE PORTION QUANTITY

Buying minimally processed fresh produce, meats, fish and seafood often requires trimming,
fabricating, and portioning food. Foods purchased in this state are often called the AsPurchased
(AP) or As-Purchased Quantity (APQ). Because the yield will vary on food items, a reference guide
such as The Book of Yields is a great tool to assist in purchasing decisions. Inhouse yield tests
should be done because products will vary depending on their size, quality, the type of crop, the
growing season, and regional differences. If you are purchasing locally sourced food, uniformity
is even less predictable, so conducting edible portion yield tests is a good idea.

Once a product is cleaned, trimmed and portioned it is called the Edible Portion (EP) or Edible
Portion Quantity (EPQ). The EP is important because it reflects the true quantity needed and the
true cost of the food.

Calculating Edible Portion (EP)

Edible portion is the yield after the product is
trimmed for use. Begin by weighing the product
before cleaning. Trim, fabricate and portion the
product. Weigh the edible portion and divide it by
the AP weight. This will give you a percentage.

Formula
EP weight/AP weight = EP percentage (%)

Example
Green Beans – 4 Lb. EP/5 Lb. AP = 80% EP
Yield.

Calculating the AP Quantity Based on EP Percentage

Food purchasing often requires AP calculations based on EP yield. If 80 - 4 oz. portions are
desired with a product yield of 70% the formula would look like this:

Formula Example

EPQ/Yield Percentage = APQ.

Portion Size X Number of Portions = Total EPQ needed.

4 oz. portions X 80 portions = 320 oz.

320 oz. / 16 oz. (amount in 1 Lb.) = 20 Lb.

20 Lb. /.70 (70%) = 28.6 Lb.

Round up to 30 Lb. Trim

& Waste
All food operations have waste and trim that must be factored into the cost of doing business.
Wasting resources, whether they are food, labor, or utilities, wipes out profit and, along with
theft, is a major reason why food operations fail. The job of a good chef is to manage
resources and minimize waste by monitoring usage and keeping detailed records.

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Useable trim has a value to a foodservice operation. A creative chef finds ways to use trim and
leftovers. Using trim and leftovers adds to the bottom line. Reducing waste and repurposing
leftovers also saves by lowering costs for waste removal.

Vegetable trim can be used in stocks

Meat scraps can be used in ground meats or for stock preparation

Oil and fat can be recycled

Compost unusable vegetable trimmings

Butcher’s Yield Test

A Butcher’s Yield test is used to determine
portion cost, edible trim, and yield
percentage. Testing is done to ensure costs
are in line with recipe prices and to
determine if yields are cost effective. A
butcher’s test is important for new menu
items or to calculate a replacement for a
specific menu item. A butcher’s yield can
also be used when comparing similar
products from different vendors.

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 CULINARY FOOD SCIENCE

Science is an important and constant element in the culinary process. Foods are scaled
proportionately, and combined in a certain order, to achieve desired outcomes. Chemical
reactions occur in cooking through manipulation or emulsification. The control of heat and cold
maximizes food quality and safety. Understanding what happens in the cooking process, and
using a disciplined approach in applying principles of culinary science, will lead to consistent and
predictable results.

FOOD AND ENERGY – How cold and hot

temperatures affect food

COLD
Cold temperatures are used to thicken and firm textures in prepared foods. Gels that are liquid
at room temperature become solid when cooled. Sauces when frozen become ice creams and
sorbets. Savory emulsions of meats, poultry, and fish require cold temperatures to create
forcemeats for sausages and pâtés. Cold temperatures also keep harmful pathogens from
multiplying and aid in food preservation.

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Meat Properly Wrapped for Freezing

frozen meat wrapped in plastic isolated

Chilling or freezing foods is a reversible process while heating is not. Freezing slows down the
deterioration of foods, extending their shelf life for 6 months or more. Freezing, however, can
damage foods if they are not wrapped properly, left too long in storage, or if they are
improperly frozen. Water expands when cooled, and creates ice crystals when frozen. These
ice crystals rupture the fibers in meats and vegetables. When foods are thawed moisture is
released, a term referred to as “purge”. Repeated freezing and thawing changes the quality of
foods; textures become soft and mushy, and moisture loss creates a drying effect. Flavor,
color, and nutrients suffer too.

The quality of foods when frozen is also affected by the length of time that the product takes
to reach the freezing point. A slow freeze produces larger ice crystals, which are not desirable
in ice cream production, and also creates more damage to the fibers of meats and
vegetables. Rapid freezing produces the smallest ice crystals and the least damage to foods;
ice creams are smoother, and meats, fish, and poultry maintain their integrity. Foods that are
frozen must always be wrapped properly because extremely cold temperatures lack humidity
and cause “freezer burn”, or surface dehydration, that harms the product.

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 Heat Transfer
HEAT PRINCIPLES: The 3 Types of Heat Transfer
1. Conduction
2. Convection
3. Radiation

Heat transfer is an exchange of thermal energy between two objects. The rate of heat transfer
depends upon the temperatures of each entity and the medium through which the thermal
energy is being transferred. In cooking, heat transfer refers to heating your food items through
a cooking appliance, such as a stove, fryer, microwave, or oven. Heat transfer is a very
important aspect of the cooking process. Heating food destroys potentially harmful bacteria
and other microorganisms, which makes food safe to eat and easier to digest. When food or
liquids become hot, their molecules absorb energy, begin vibrating rapidly, and start to bounce
off of each other. As they collide, heat energy is produced and transferred, which warms and
cooks our food. Have you ever wondered what’s actually happening when you’re cooking
food? While this is something that we usually take for granted, this process of heating food –
known as heat transfer – is complicated and fascinating. Keep reading to learn more about the
relationship between heat transfer and cooking and the important role it plays in your kitchen.

Each of these three methods of heat transfer features its own unique characteristics, but there is
some crossover between the different types.

What is Conduction?

Conduction is the process of heat being transferred between objects through direct contact, and it’s the
most common type of heat transfer. For example, in cooking the burners on stoves will conduct heat
energy to the bottom of a pan sitting on top of it. From there, the pan conducts heat to its contents.

A deep fryer also uses conduction heating as the hot oil cooks the food when it comes into
direct contact with it. Additionally, conduction heat is responsible for moving heat from the
outside of the food to the inside. As a result, conduction heat also happens when cooking with
convection and radiation heating methods.

Conduction is the slowest method of heat transfer, but the direct contact between the cooking surface
and the item to be heated allows food to be cooked from the outside in. When cooking a steak in a
castiron skillet, for example, conduction produces an evenly cooked exterior and a moist, juicy interior
that guests are sure to love.

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 Conduction happens when heat moves from a
solid object that is in direct contact with another one.
A pot of water on a stove must get hot first in order
to heat the water within it. The pot transfers heat
from the energy source (usually gas or electric), to
the water, and subsequently heats it. A roast uses
conduction to transfer heat from its surface to the
interior of the meat.

Examples of Conduction
Cooking
Here are a few examples of conduction heating:

• Burning your hand on a hot piece of metal

• Grilling steak, chicken breasts, or pork chops
• Using ice water to blanch vegetables after steaming to
keep them from losing their color

What is Convection?
example of convection cooking Convection combines conduction heat transfer and circulation to
force molecules in the air to move from warmer areas to cooler ones. As the molecules closest to the
heat source become warm, they rise and are replaced by cooler molecules. There are two types of
convection that are based on the movement of the heated molecules.

Natural Convection
Natural convection occurs when molecules at the bottom of a cooking vessel rise and warm while
cooler and heavier molecules sink. This creates a circulating current that evenly distributes heat
throughout the substance being prepared.

For example, when a pot of water is placed on the stove to boil, conduction heat warms up the pot,
which then heats the water molecules inside. As these molecules heat, convection causes them to
move away from the interior of the pot as they are replaced by cooler molecules. This continuous
current creates convection heat transfer within the water.

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Mechanical Convection
Mechanical convection occurs when outside forces circulate heat, which shortens cooking times and
cooks food more evenly. Examples of this include stirring the liquid in a pot or when a convection oven
uses a fan and exhaust system to blow hot air over and around the food before venting it back out.

Convection
Convection occurs when the heat is spread
through the movement of fluid or a gas, and
through mechanical manipulation.

• Convection can be as simple as

stirring a pot on the stove.
• Hot air in an oven creates movement
either through a natural or a fan-forced
process.
• Boiling, simmering, or steaming
creates movement through the heating and
condensation of water.
• Deep-frying in oil is a convection
process similar to boiling water.

Examples of Convection
Cooking
Here are a few examples of how heat
transfer via convection works:

• Water coming to a boil and

circulating in the pot
• Running cold water over frozen food,
which transfers heat into the food to thaw it
more quickly
• Room temperature air moving
around frozen food to thaw it

What
is Radiation Cooking?
example of radiation cooking In cooking, radiation is the process where heat and light waves strike and
penetrate your food. As such, there is no direct contact between the heat source and the cooking food.
There are two main radiant heat cooking methods: infrared and microwave radiation.

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 Infrared Radiation
Infrared radiation utilizes an electric or ceramic heating element that gives off electromagnetic energy
waves. These waves travel in any direction at the speed of light to quickly heat food and are mainly
absorbed in the surface of whatever you’re preparing. Examples of things that create infrared radiation
are glowing coals in a fire, toaster ovens, and broilers.

Microwave Radiation
Microwave radiation utilizes short, high-frequency waves that penetrate food, which agitates its water
molecules to create friction and transfer heat. If you’re heating a solid substance, this heat energy is
transferred throughout the food through conduction, while liquids do so through convection.

Microwave heat transfer usually cooks food faster than infrared radiation, as it is able to penetrate foods
several inches deep. Keep in mind that microwave radiation works best when cooking small batches of
food.

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 Culinary Cooking Methods and
Techniques

Basic Cooking
Methods and
Techniques
One of the first steps in learning how to cook is
learning the proper cooking methods and
techniques including the various ways to cook.
There are many to learn, and they each cooking
method has their advantages and disadvantages.
You’ll begin to notice a trend when it comes to
applying cooking methods to various food items.
There are some methods that are basic, and
some that are advanced cooking techniques.

Generally, you’ll notice moist-heat cooking methods are used to help keep foods moist and to
prevent drying out. Moist-heat cooking methods are also used to cook food items that would be
too tough to enjoy if prepared using a dry-heat cooking method. These items typically need
longer cooking time and to ensure they don’t dry out; a moist heat cooking method would be
applied. When you are learning how to cook a roast, this will come in handy.

Practicing these types of cooking methods and cooking techniques are the only way to become
naturally adept with them. You are probably already aware of many of these cooking methods
and unknowingly use them on a regular basis. What the goal is to make sure that you are
applying the proper cooking technique to the proper food item. While the cooking process is
usually seen as an empty canvas in which to experiment, you must first master the theory and
practical skills that give the canvas its inspirational ability. One of those things happens to an
important foundational skill and one that you can’t afford to be without.

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Contrary to belief, deep-frying is a dryheat
cooking method

The Primary Cooking Methods

To keep things simple, it is good to
remember that there are only three
types of cooking methods. It helps to
simplify when cooking as much as
possible. Within each type, there are
several variations of methods. The three
methods.

• Dry-heat Cooking Method

• Moist-heat Cooking Method
• Combination Cooking Method

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 Foods can be cooked in air, fat,
water, or steam and that is it. When
we say that, we’re talking about the
mediums required to transfer heat to
your foods. Convection, conduction,
and radiation. Alter your style of
cooking to better suit the meat or
vegetable you are cooking. Cooking

Dry Heat Cooking Method

Dry-heat cooking methods are those that utilize air or fat. These are: Dry Heat Cooking Method

• Broiling
• Roasting
• Grilling
• Baking
• Sauteing
• Pan-frying
• Deep-fat frying

foods cooked using this method have a rich flavor due to the caramelization and browning of
he foods.

Moist Heat Cooking Method

Moist-heat uses water or steam for its cooking procedure. They include:

• Poaching
• Boiling
• Steaming
• Simmering

We use moist-heat cooking methods to emphasize the natural flavor in foods and reduce the
major losses of water-soluble vitamins and increase the digestibility of protein.

preparation is king when it comes to

mise en place.

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 Combination Cooking
Method
Combination cooking is a method that
incorporates both dry- and moist-heat cooking.
These are:

• Braising • Stewing

Each one of these cooking methods can be

applied to a large variety of foods including
meats, vegetables, fish, pastries, cakes, cookies,

etc. to finish different styles of cooking. The most

Braising, 50% submerged and 50% common combination cooking appliance is a
exposed, is a combination cooking slow cooker. If you haven’t got one yet or if you
method are looking for a better quality slow cooker.

Applying the Cooking Methods

When you are staring at a cut of meat at a grocery store and you are wondering how you’re
going to cook so it tastes beautiful, what’s going through your head? Is it a blank stare? What
about those cheap cuts of meat you are always tempted into buying and are subsequently
disappointed by? As a chef, it was always my goal and desire to be able to turn cheap cuts of
meat into delicious quality food.

We must know how to apply the cooking methods if we are to put that knowledge to any use.
You don’t know the feeling of control and power you have when you can close your eyes, pick
up a piece of meat, and know exactly how to cook it. You don’t have to buy a filet mignon to
get a tender flavorful steak. All it takes is understanding how to apply the cooking methods.

A Diagram of a Convection
Oven
You probably know a bit about cooking. You
heard something one time about the grain or the
marbling or something. Well, you’re close! Fully
understanding the cuts and cooking methods
requires an understanding of where those cuts
come from off the animal. While this knowledge is
invaluable, we’ll save it for later.

How to Use Dry Heat Cooking Methods

Dry heat cooking boils down to cooking without moisture as the medium. For example, roasting
is a dry heat cooking and so is grilling. When using high heat dry methods, be sure to watch

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the moisture content in your pan as that pan-fry can easily turn into poaching. Use small
batches to keep the heat up in your pan to avoid this.

Sauteing
Sautéing involves very high heat and very little oil is used. The ingredients are added once the
oil starts to smoke slightly. Less oil is needed because the high heat prevents moisture from
escaping and as well as being safer from oil splattering and potentially causing a fire. Sauteing
can be nerve-wracking due to the intense heat and sound of the product being cooked. Be
sure to wear the appropriate clothing to avoid burns.

It is not recommended to saute using Teflon or other non-stick pans. Using a multi-clad
stainless steel fry pan is the proper tool for this job as it can tolerate high heat, will caramelize
food beautifully, and can transfer to the oven seamlessly, and can be deglazed without fear of
warping. We recommend investing in a high-quality brand

Pan Frying
Pan-frying involves cooking an ingredient in a
frying pan at medium-high heat. Pan-frying
involves a bit more oil than usual as it helps
prevent moisture from releasing from the
ingredient. As with sauteing, pan-frying should be
done in smaller batches to help retain the
temperature of the pan and keep it consistent.

An indication of an inferior pan is moisture

leaking due to temperature falling. This can turn
your pan-fry into a moist heat cooking method
that can ruin the intended result. Nonstick pans
can be used here and are recommended for
amateur cooks. Ensure that you are choosing a
hard-anodized non-stick surface as it can handle
more abuse than your standard soft Teflon pan.
We recommend
Cook Standard for pan-frying

Roasting/Baking
Roasting/Baking uses the air, or convection, to transfer heat to an ingredient. Your oven
provides this cooking method and is used because of its highly-accurate temperatures and
ability to cook evenly for longer controlled periods. Large items are usually cooked, or items
requiring even cooking.
The browning it provides is a desired effect of roasting and enhances the flavors of most foods.
NOTE: Using a convection oven is a bit different than a conventional oven.

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A convection oven uses a fan to move the hot air around, promoting more even cooking and
causing the product to be cooked faster. Because of the nature of a convection oven, there is a
specific rule to follow.
All standard recipes here assume you are using a conventional oven and the temperatures
used to reflect that. If you are using a convection oven (And if you’re lucky enough to have
one, use it!), reduce the temperature by 25F.

TIP: Baking is exactly the same as roasting. The key difference is baking is only referred to as
such in the bakery world.

A proper roasting pan should be easy to clean and durable enough to handle various
temperature changes. The roasting pan I use can be placed on the burner to help with
deglazing and gravy making. I find this is a must-have feature.

Grilling
Grilling is the favorite past-time of many men around the world and they all love to cook a nice
ribeye or t-bone. This dry-heat method is desired for the flavor that is imparted from the rapid
convection cooking.

It is ideal for smaller cuts of meats and grilling requires an advanced and experienced cook to
ensure proper cooking and the ability to not burn the product while producing perfect rarity on
a consistent basis.

Professional cooks and chefs use a cast-iron grilling surface to do their grilling which provides
that deep, noticeable grill-marking. It is much harder to do this with the coated stainless steel
grill surface that comes with most barbeques today.

If you are in the market for a good grill, look for one with a quality cast-iron grilling surface as
that will indicate whether or not you’re buying quality or if you’re just buying brand and
gimmicks.

Broiling
Broiling is similar and almost reverse to Grilling in that is uses radiant heat from an overhead
source. Broiled foods are placed on a preheated metal grate and the heat above cooks the
food while the grill below marks it.

Deep Frying
Deep-fat frying or Deep Frying is another popular method of cooking. It means to cook in a
large amount of hot fat. As odd as it sounds, deep frying is not considered a moist-heat
method but rather a dry heat method. What separates deep frying from boiling is the
temperature.
Boiling water can never go above 100C (212F), while deep frying temperatures can be as high
as 200C (400F). These high temperatures allow the product to be cooked faster and be
browned.

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How to Use Combination Cooking Methods
There are technically 2 types of combination cooking, but we will include a third – sous vide.

Braising
A popular combination cooking method is called Braising. The proper method of braising is
achieved by first dry-heat cooking a product, such as a lamb shank, either by pan-frying or
sauteing to ensure proper caramelization. Once the lamb shank is seared and slightly
caramelized, you then add a liquid such as stock until it comes up to about 1/3 of the lamb
shank. Then, either in the oven or on the stove top, you simmer or Braise, the lamb shank
turning it often until it becomes soft and tender. Braising is especially useful for tougher pieces
of meat.

Stewing
If you were to cover the meat entirely, you would then be Stewing the meat. This produces a
soup-like consistency and, obviously, is the preferred method for creating stews.

Sous Vide
Sous vide is a method of vacuum sealing
food into plastic and then simmering the
package in water to heat throughout.
Sous vide is a relatively new method,
developed in the 70s. The method
removes the product from the external
environment where it cooked in a way
that retains its natural flavor.

Sous vide is fast becoming very popular in

the food industry, as this method of cooking
creates a beautifully even cooking method
at an exact temperature. While not for the
beginner cook, it takes patience, investment,
and know-how.

How to Use Moist-Heat Cooking Methods

There are 4 types of moist heat methods using water or water-based liquids and they all have
to do with temperature.

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Poaching
Poaching is the lowest temperature method, defined at between 71C – 82C (160F – 180F).
This produces an environment that is calm enough for delicate foods, such as eggs. The water
should show slight movement and no bubbles.

Simmering
Commercial steam oven. Steam is a moist cooking method.
Simmering is a common temperature range because it is the most balanced. It is defined at
85C – 96C (185F – 205F) and you will notice a simmering liquid by having small bubbles
breaking through the surface of the liquid. It is great for promoting flavor release in stews,
meats, and soups.

Boiling
Boiling is the highest temperate for submersion. Defined at 100C (212F) at sea level, it is
noticeable by rapid movement with many large bubbles. Boiling is rarely recommended for
most cooking, and the only thing that is taught which should be boiled is pasta.

Steaming
Steaming allows you to reach a higher
temperature with liquids by steaming them. It
is defined by the steam released once the
water reaches past 100C (212F). Food is in
contact only with the steam produces from the
boiling liquid. Steaming is a common method
due to its fast-cooking times, high heat, and
moist-heat cooking nature.

Steam is also the cooking method that

reduces the result of major losses of water
soluble vitamins.

Safety Food Temperature

Safe Minimum Internal Temperature Chart
Safe steps in food handling, cooking, and storage are essential in preventing foodborne illness.
You can’t see, smell, or taste harmful bacteria that may cause illness. In every step of food
preparation, follow the four guidelines to keep food safe:

• Clean—Wash hands and surfaces often.

• Separate—Separate raw meat from other foods.

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 • Cook—Cook to the right temperature.
• Chill—Refrigerate food promptly.

Cook all food to these minimum internal temperatures as measured with a food thermometer
before removing food from the heat source. For reasons of personal preference, consumers
may choose to cook food to higher temperatures.

What Is Mise En Place?

The best way to understand the Mise En Place is to look at the procedure of cooking. The chef
is expected to begin by preparing all the ingredients. By the time cooking starts, all attention
will be on the pot and not the preparation of ingredients. This is where the mise en place
comes in.

The mise en place is derived from the French language and is pronounced MEEZ ahn plahs.
This is a mandatory section for professional kitchens and chefs. It is where a chef collects,
prepares, and places all ingredients before cooking can begin.

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Think of going on a trip. You have to pick the clothes and items you need, pack them in bags,
and place them at the door waiting for the taxi. Once the cab arrives, you will just leave. Once
you have prepared everything on the kitchen table, you will begin cooking without distraction.
No running for the fridge when you realize you’ve forgotten something.

Why Is A Mise En Place Important In The Kitchen?

A professional kitchen has water, fire, sharp knives, forks, and other dangers that you may
encounter. Outside of this kitchen, customers are waiting for their food, which has to be
prepared to the highest standards. Full attention is required when cooking. This explains why a
Mise En Place is so crucial to a kitchen.

• A Mise En Place gives you an idea of all the ingredients you have prepared for a
meal. In case one component is missing, you will notice and avoid rushing or
turning off the oven to go fetch the missing ingredient. Before you begin cooking,
all ingredients will be at the table.
• This will help you measure the right ingredients for your meals. It is the
measurements that define the taste of food. Since you measure the ingredients
before cooking begins, you will be more accurate and achieve high standards of
client satisfaction.
• It makes cooking easier and faster. You have a single reference point when
cooking. This saves time and allows you to deliver meals within the shortest time
after a customer has placed his or her order.
• You can manage your ingredients with ease. There will be no risk or chance of
ingredients running out in the middle or preparing meals. You can monitor what
is left and replenish before taking the next order.
• It helps you create an organized kitchen that saves chefs a lot of energy.
Cooking will appear complicated if you are getting ingredients and utensils from
random locations. You create a cooking routine that is energy efficient and
makes your cooking easier by placing all ingredients in one area.

An organized kitchen is the first step towards customer satisfaction. You also avoid
overburdening your chefs by forcing them to get ingredients and utensils from multiple
locations. This will make your operations efficient for all persons within the kitchen
environment.
MISE EN PLACE

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Close up picture of a chef preparing a stainless-steel bowl full of assorted salad with salad
ingredients

HOW TO GET ORGANIZED

The best chefs know how to get organized

for optimal production and efficiency. The
organization begins with a professional
attitude, arriving early, being properly
attired, and having a properly honed cutlery
set. Here are additional tips to help you to
be productive.

START WITH A PREP LIST

Professional cooking requires food to be prepped in stages and in batches to various degrees
of readiness and then to be finished and assembled to order on the line. All operations should
have a checklist to work from so that nothing is forgotten in the prep stage. If the operation
you work at doesn’t have a prep sheet make one up yourself. Analyze every menu item and
every recipe to determine what can be prepped ahead without the loss of quality. Soups and
sauces can usually be prepared ahead of time and held in a holding unit. Steaks and fish can
be cut and seasoned but must be cooked to order. Risotto can be par-cooked and finished to

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order Once you determine what needs to be done you then have to decide how much of each
item to prep. By analyzing sales, you can see how much was sold on a given day of the week.
Even though most restaurants now have sophisticated Point-of-Sale (POS) systems that
provide this data, it’s a good idea for every station to have a form that records how much was
prepped and how much was used for each shift.

WORK STATION ORGANIZATION

Generally, you divide your workday into a prep phase and a service phase. Prep work is
everything that needs to get done before you can open for service. A prep station set up
maybe a little less formal than at the actual service time however the organization during prep
is just as important as the actual line work. If you’re not organized properly you won’t get your
work done in time for service.
Every kitchen station, whether it is a prep station or a line station, should be set so that all
tools, equipment, and mise en place are within arm’s reach, from left to right and from top to
bottom. This will minimize extra steps and make your timing more efficient. Make a checklist of
everything you need for your station and do a check off at the beginning of service.

WORKFLOW

Look at your station for an overall sense of

workflow. When setting up your line station,
consider which menu items need the most room
to execute accordingly. Workflow always has its
challenges and sometimes obstacles arise where
you have to change a set up because of other
factors like a new menu item Be prepared to
modify the workflow of a station in any way
that will allow the best
execution.

CONSOLIDATE PREP

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Many dishes have common ingredients that can be done at one time to achieve better
efficiency. Some preps may be common among more than one station. Good communication
and teamwork help to streamline kitchen prep for you and your fellow cooks. In some kitchens,
prep cooks will handle the bulk preparation and then distribute it to the various stations that
need it. It is common to do simple tasks like peeling onions or chopping garlic during slow
times to stay ahead of the game.

DO YOUR PREP WORK

There is nothing worse than running out of something in the middle of a rush and having to run
and prep it while you have ten orders fired. Likewise, if you over prep an item you are wasting
time and wasting food too. Follow the 125% rule and have enough to cover you in case you
get a run on a particular item.

KEEP YOUR STATION ORGANIZED AND

CLEAN

There needs to be a place for everything and

labels to match them. If there is not a spot for
something, you must find one. Periodically stop
to wipe down and re-organize your station.
Never work in a cluttered environment as it
displays sloppiness and a lack of
professionalism. A cluttered station usually leads
to poor procedures that produce inferior results
and can also be unsanitary. Have a sani-bucket
near your station to periodically wipe the station
down.

SPACE LIMITATIONS

There is never enough space in a professional kitchen so you must get used to working in
close quarters. Everyone is vying for space and chefs can get territorial when it comes to their
workspace. This is where working efficiently and economically will be to a cook’s advantage.
Don’t spread out and take over someone else’s space. Always clean up after yourself and
don’t leave a trail of leftover equipment or unclean areas after you finish a prep. Make sure you
return communal equipment or food items like herbs and spices to their proper location so the
next person can easily locate it.

EQUIPMENT & SMALLWARES

A top frustration among foodservice workers is the lack of equipment in a kitchen or the fact
that parts are missing or broken. Equipment gets abused and worn out; parts can get damaged
or lost. No one can perform up to speed without the proper equipment. The chef and
management must invest in the tools that will help their crew work at optimal performance. An

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instilled sense of responsibility on the part of the whole culinary team will also help to address
some of the issues. Cleaning and maintaining the equipment begins with the people who use it
on a daily basis. Storing the equipment properly, including parts and attachments, after it is
cleaned will help to prolong the life and make work less frustrating because you won’t have to
do a scavenger hunt to find something when you need it. Inform the chef when equipment
needs repairing or when tools get worn out and need replacing.

GET USED TO IMPROVISING

There is never enough time, space, or

equipment to do an optimal job. It is important
for a cook to understand this and to find the
best medium where they can produce a great
product given the situation at hand.
Improvising happens in multiple ways and
must be addressed by thinking on your feet.

EXAMPLES

• A food product is back-ordered and you must substitute at the last minute with
another ingredient

• A sauce breaks or an entrée gets burned and must be either corrected or re-fired

• You’ve run out of hot food holding space at a busy event and must use an
enclosed cart and a Sterno to keep food hot

• An oven breaks down in the middle of service and you must consolidate items to
a different oven

• The dishwasher walks out in the middle of service and the cooks need clean
plates for service

• Every situation is different and must be addressed with a clear head in a calm
and methodical manner. Losing your cool and getting angry will never help the
situation but only prolong the problem solved. A professional chef knows to never
let last-minute hurdles get the best of him or her.

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 The 101 Culinary Terms Every
Professional Chef Knows
Being familiar with culinary terminology will optimize your back of house operations

Culinary terms aren’t just a chef’s game. The vocabulary that’s thrown around the kitchen has
a purpose, and that’s to speed things up and make sure everyone stays safe.

If you’ve ever asked, “What is al dente?”

…this comprehensive culinary dictionary will test your cooking mettle. Chefs, restaurateurs,
and even servers should know these cooking terms and adapt to using them. Plus, what better
way to impress your friends than to whip out these cooking definitions? While culinary terms
are usually different from kitchen slang, they both fall under the category of kitchen lingo,
which is a language you’ll need to speak to get by in the restaurant biz.

If you are part of the cohort of chefs and head cooks, growing faster than other careers at a
rate of 6%, you’ll need to master these cooking terms, French, Italian, or otherwise in origin, to
succeed.

What are the common culinary terms?

Common culinary terms range from ways to prepare food and sauces to kitchen items to
dishes themselves. These cooking definitions often come from other languages like French
and Italian and can be challenging to understand. Learning the basics of cooking vocabulary
will help you to interpret recipes, better understand the food you serve, and help customers
with questions they have about unfamiliar terms.

Examples of Common Cooking Terms

• Al dente

• Au jus
• Remouillage

• Baste

• Infusion

Our list of 101 culinary terms includes cooking terminology, food prep terms, and beverage
definitions that every restaurateur should know.

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Culinary Terms A to Z
Culinary Terms: A-D
A
A la carte (adj.) – separately priced items from a menu, not as part of a set meal.
Al dente (adj.) – cooked so it’s still tough when bitten, often referring to pasta
A la grecque (adj.) – served in the Greek style of cooking, with olive oil, lemon juice, and
several seasonings, often referring to vegetables
A point (adj.) – cooking until the ideal degree of doneness, often referring to meat as medium
rare
Acidulation (n.) – the process of making something acid or sour with lemon or lime juice
Aerate (v.) – the process when dry ingredients pass through a sifter and air is circulated
through, changing the composition of the material, often referring to flour
Aspic (n.) – a dish in which ingredients are set into gelatine made from a meat stock or
consommé
Au gratin (adj.) – sprinkled with breadcrumbs and cheese, or both, and browned

Au jus (adj.) – with its own juices from cooking, often referring to steak or other meat Au
poivre (adj.) – coated with loosely cracked peppercorns and then cooked, often referring to
steak
Au sec (adj.) – the descriptor for a liquid which has been reduced until it is nearly dry, a
process often used in sauce making

B
Bain Marie (n.) – a container holding hot water into which a pan is placed for slow cooking,
otherwise known as a “water bath” or “double boiler”
Barding (v.) – to cover meat with a layer of fat, such as bacon, before cooking, effectively
maintaining the moisture of the meat while it cooks to avoid overcooking
Baste (v.) – to pour juices or melted fat over meat or other food while cooking to keep it moist
Beurre blanc (n.) – a sauce made with butter, onions, and vinegar, usually served with
seafood dishes
Bisque (n.) – a thick, creamy soup, with a base of strained broth (see coulis) of shellfish or
game
Blanching (v.) – to plunge into boiling water, remove after a moment, and then plunge into
iced water to halt the cooking process, usually referring to vegetable or fruit
Braising (v.) – a combination-cooking method that first sears the food at high temperature,
then finished it in a covered pot at low temperature while sitting in some amount of liquid
Brining (v.) – the process of soaking meat in a brine, or heavily salted water, before cooking,
similar to marination

C
Chiffonade (n.) – shredded or finely cut vegetables and herbs, usually used as a garnish for
soup

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Concasse (n.) – to roughly chop raw or cooked food by peeling, seeding, and chopping to
make it ready to be served or combined with other ingredients, usually referring to tomatoes
Consommé (n.) – a type of clear soup made from richly flavored stock that has been clarified,
a process of using egg whites to remove fat
Confit (n.) – meat cooked slowly in its own fat, usually referring to duck
Coring (v.) – to remove the central section of some fruits, which contain seeds and tougher
material that is not usually eaten
Coulis (n.) – a thick sauce made with fruit or vegetable puree, used as a base or garnish
Croquette (n.) – a small round roll of minced meat, fish, or vegetable coated with egg and
breadcrumbs

Deglaze (v.) – to remove and dissolve the browned food residue, or “glaze”, from a pan to
flavor sauces, soups, and gravies
Degrease (v.) – to remove the fat from the surface of a hot liquid such as a sauce, soup, or
stew, also known as defatting or fat trimming

Dredging (v.) – to coat wet or moist foods with a dry ingredient before cooking to provide an
even coating
Dress (v.) – to put oil, vinegar, salt, or other toppings on a salad or other food

Culinary Terms: E-H

E
Effiler (n.) – to remove the string from a string bean or to thinly slice almonds
Emincer (n.) – to slice thinly, similar to julienne style, but not as long
Escabeche (n.) – a dish consisting of fish marinated for approximately one day in a sauce of
olive oil, vinegar, herbs, vegetables, and spices, and then poached or fried and allowed to cool

Fillet (n.) – a boneless piece of meat, poultry, or fish; the French version, spelled as “filet,” is
also used when referencing a cut of beef that is boneless, such as filet mignon
Flambe (v.) – the process of adding alcohol such as brandy, cognac, or rum to a hot pan to
create a burst of flames
Frenching (v.) – the process of removing all fat, meat, and cartilage from rib bones on a rack
roast by cutting between the bones with a sharp paring knife, often referring to lamb, beef, or
pork rib

G
Galantine (n.) – a Polish dish of de-boned stuffed meat that is poached in gelatin stock,
pressed and served cold with aspic or its own jelly

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Galette (n.) – flat, round cakes of pastry, often topped with fruit or food prepared in served in
the shape of a flat round cake, such as “a galette of potatoes”
Gazpacho (n.) – a Spanish dish of cold, uncooked soup, which typically contains tomatoes,
cucumbers, onions, garlic, oil, and vinegar
H
Harissa (n.) – a spicy, aromatic chile paste made from a variety of hot peppers and spices,
often used in North African and Middle Eastern cooking

Culinary Terms: I-L

I
Infusion (n.) – the process of extracting chemical compounds or flavors from a vegetable in
water, oil, or alcohol, by allowing the material to remain suspended in the liquid over time, also
known as steeping
Involtini (n.) – food such as meat, poultry, seafood, or vegetables, wrapped around a filling
such as cheese, cured meats, or nuts
Irradiation (n.) – the process of exposing food to radiation, designed to eliminate
diseasecausing germs from foods

Isinglass (n.) – a pure, transparent form of gelatin, obtained from the bladders of certain fish,
used in jellies as a clarifying agent

J
Jacquarding (v.) – the process of poking holes into the muscle of meat in order to tenderize it,
also known as needling
Jeroboam (n.) – an oversize wine bottle holding about three liters
Jus lie (n.) – meat juice that has been lightly thickened with either arrowroot or cornstarch

K
Kipper (n.) – a whole herring that has been split into a butterfly fashion from tail to head,
gutted, salted, or pickled
Kirsch (n.) – a fragrant, colorless, unaged brandy distilled from fermented cherries, used with
fondue
Kissing Crust (n.) – the portion of an upper crust of a loaf of bread which has touched another
loaf when baking

L
Lactobacillus (n.) – a bacterium usually found in fermenting products, such as yogurts

Larding (v.) – the process of inserting strips of fat into a piece of meat that doesn’t have as
much fat, to melt and keep the meat from drying out

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Liaison (v.) – a binding agent of cream and egg yolks used to thicken soups or sauces

Culinary Terms: M-P

M
Macerate (v.) – the process of softening or breaking into pieces using a liquid, often referring
to fruit or vegetables, in order to absorb the flavor of the liquid
Marinate (v.) – the process of soaking foods in seasoned and acidic liquid before cooking for
hours or days, adding flavor to the food
Mesclun (n.) – a salad consisting of tender mixed greens such as lettuce, arugula, and
chicory, herbs, and edible flowers
Mignonette (n.) – roughly cracked or coarsely ground peppercorns, used for au poivre dishes
or for mignonette sauce, which contains vinegar and shallots as well and is often used for
oysters
Mince (v.) – to finely divide food into uniform pieces smaller than diced or chopped foods,
prepared using a chef’s knife or food processor
Mise en place (v.) -the preparation of ingredients, such as dicing onions or measuring spices,
before starting cooking

Mother (n.) – the base sauce used to make other variations of the original sauce; there are
five variations: brown or espagnole, velouté, béchamel, tomato sauce, and emulsions

N
Nappe (n.) – the ability of a liquid to coat the back of a spoon or the act of coating a food, such
as a leg of lamb, with glaze
Needling (v.) – injecting fat or flavors into an ingredient to enhance its flavor
Nutraceutical (adj.) – used to describe food that provides health or medical benefits as well as
nutritional value, also known as a functional food

O
Oeuf (n.) – the French term for egg
Oignon brule (n.) – literally meaning “burnt onion,” a culinary term for a half-peeled onion
seared on a skillet
Ort (n.) – a scrap or morsel of food leftover after a meal
Ouzo (n.) – an anise-flavored, strong, colorless liquor from Greece

P
Parboiling (v.) – the process of adding foods to boiling waters, cooking until they are softened,
then removing before they are fully cooked, usually to partially cook an item which will then be
cooked another way
Par cooking (v.) – the process of not fully cooking food, so that it can be finished or reheated
later
Pâté (n.) – a mixture of seasoned ground meat and fat minced into a spreadable paste
Paupiette (n.) – a thin, flattened piece of meat, rolled with a stuffing of vegetables or fruits,
which is then cooked before served

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Persillade (n.) – a sauce or seasoning mixture of parsley chopped with seasonings, often
used as part of a saute cook’s mise en place
Polenta (n.) – a mush or porridge made from yellow or cornmeal which originated in Northern
Italy
Praline (n.) – a confection of nuts cooked in boiling sugar until brown and crisp
Culinary Terms: Q-T
Q
Quadriller (v.) – to make criss-cross lines on the surface of food, as part of food presentation
Quatre-epices (n.) – literally meaning “four spices,” a finely ground mixture of generally
pepper, cinnamon, nutmeg, ginger, or cloves, used to season vegetables, soups, and stews

Quenelle (n.) – a small quantity of a mixture of creamed fish or meat with a light egg binding,
usually formed into a round shape, and then cooked

R
Remouillage (n.) – a stock made from bones that have already been used once to make a
stock, making it weaker
Render (v.) – to cook the fat out of something, such as bacon
Rondeau (n.) – a wide, shallow pan with straight sides and two loop handles, often used for
searing and poaching

Sautéing (v.) – to cook food quickly over relatively high heat, literally meaning “to jump” as the
food does when placed in a hot pan
Scald (v.) – to heat a liquid so it’s right about to reach the boiling point, where bubbles start to
appear around the edges
Sear (v.) – a technique used in grilling, baking, or sautéing in which the surface of the food is
cooked at a high temperature until a crust forms
Staling (v.) – a chemical and physical process in which foods such as bread become hard,
musty, or dry, also known as “going stale”

Steep (v.) – to allow dry ingredients to soak in a liquid until the liquid takes on its flavor, often
referring to coffee, tea, or spices
Sweat (v.) – gently heating vegetables in a little oil, with frequent stirring and turning to ensure
emitted liquid will evaporate; usually results in tender, or in some cases such as onions’,
translucent pieces

T
Tempering (v.) – raising the temperature of a cold or room-temperature ingredient by slowly
adding hot or boiling liquid, often referring to eggs
Tourner (v.) -to cut ingredients such as carrots or potatoes into a barrel-like shape that form
six or seven sides on the length of the item being cut, using a Tourner knife or a paring knife

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Trussing (v.) – to tie meat or poultry, such as turkey with a string, woven through the bird
parts by using a needle, in order to create a more compact shape before cooking

Culinary Terms: U-Z

U
Ultra-pasteurization (n.) – the process of heating up milk products to 280 degrees Fahrenheit
for a few seconds and chilling it down rapidly, resulting in milk that’s 99.9% free from bacteria
and extending their shelf-life
Unleavened (adj.) – made without yeast or any other leavening agent, often referring to bread

V
Vandyke (v.) – to cut a zig-zag pattern around the circumference of a lemon to create
decorative garnishes for food presentation
Velouté (n.) – a type of sauce in which a light stock, such as chicken of fish, is thickened with
flour that is cooked and then allowed to turn light brown
Victual (n.) – any food or provisions for humans; all food is a “victual”
Vol-au-Vent (n.) – a round pastry that is baked and then filled with meat or vegetables after
the fact

W
Whip (v.) – to beat food with a mixer to incorporate air and produce volume, often used to
create heavy or whipping cream, salad dressings, or sauces
Whisk (n.) – a cooking utensil used to blend ingredients in a process such as whipping

V
Xanthan gum (n.) – a food additive, commonly used to thicken salad dressings, that is
watersoluble and produced by the fermentation of sugar with certain microorganisms Xylitol
(n.) – a naturally fulfilling alcohol found in most plants such as fruits and vegetables, widely
used as a sugar substitute in sugar-free chewing gums, mints, and other candies

Y
Yakitori (n.) – a Japanese dish of small pieces of boneless chicken that is marinated,
skewered and grilled

Z
Zest (v.) – to cut the zest, or the colorful part of the skin that contains oils and provide aroma
and flavor, away from the fruit

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 French Cooking Terms
French Cooking and Preparation Techniques
Bain-marie: Also sometimes called a double boiler, a bain-marie is a method of melting
chocolate that prevents the chocolate from seizing up. To do this, simply bring water to boil in
a small- to a medium-sized pot, and then place a glass bowl on top of the pot. In the glass
bowl, place the chocolate and the fat that you are using to melt the chocolate (usually butter or
coconut oil). Then stir the chocolate until it is completely melted.
Blanche(r): Blanching is a method of preparing and preserving foods — usually vegetables —
for long-term storage and freezing. This requires boiling the vegetables in water for about 5-10
minutes and then immediately putting the vegetables in a bath of ice water.

Brûlé(e)(r): You’ve probably seen this word in the past participle form, “brûlée,” in crème
brûlée. This is the French word for “to burn.” In cooking, this usually means with a blow torch.

Confit: A confit is a term for slow cooking in oils and fats, like a low-temperature version of
frying. “Confit” comes from the French word for “to prepare.”

Cuisson: “Cuisson” is simply the French word for “baking” and is used by chefs to refer to the
quality of the bake or the cooking process and the skill of the chef. Something that is
overcooked or undercooked would not have a good cuisson.

Dégorge(r): A method of removing juices from meat and vegetables (often fish). This method
involves salting the meat and then soaking it in water and is usually done to remove strong or
overwhelming flavors.

Dépouille(r): Removing the fatty layer of “skin” that appears on the tops of broths, stews, and
sauces.

En croute: Refers to food that is wrapped in dough or a pastry and baked.

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En papillote: Refers to food that is wrapped in parchment paper or foil so it will cook in its own
steam.

Flambé(r): A method of brûléeing food by adding alcohol (usually brandy) and then lighting it
on fire to burn out the alcohol.

Fondre (fondue): The French word for “to melt.” The past participle form, “fondue” usually
refers to melted cheese or chocolate that is used as a communal condiment.

Frappe(r): The French word for “to hit” or “to strike.” This word is often used to refer to
something that has been put through an ice bath or blended with ice.
Gratin(ée): The French word for “to grill.” This word usually refers to a method of browning that
involves adding breadcrumbs and cheese to a dish and then browning it in the broiler.

Quadrillage: The method of grilling meat and vegetables to create a grid pattern from the grill
marks.

Sauté(e)(r): From the French word for “to jump,” sautéing simply refers to the act of flipping a
pan to make the ingredients “jump.” (Pictured below)

Sous vide: From a French phrase that refers to something in a vacuum, sous vide is a method
of cooking that involves sealing food in air-tight plastic containers and submerging in hot water
in order to cook the food evenly and thoroughly to prevent burning or overcooking.

French Cutting and Dicing Techniques

Alumette: A baton-style cut that is thicker than a Julienne but thinner than a Battonet.

Batonnet (or Jardinère): From the French word for “little stick,” this style of cutting will give
you small batons, like a thick Julienne.

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Brunoise: A fine dice, usually made by dicing from an alumette cut. Often vegetables that are
cut in the brunoise style are cooked in butter and used for flavoring soups and sauces.

Chiffonade: To cut into fine strips or ribbons.

Concasser: From the French word for “to crush,” this refers to a rough chop or crushing, often
of tomatoes.

Julienne: A very fine slice, like a thin stick or baton.

Mince: A very fine dice, usually made by dicing from a Julienne cut.

Paysanne: A thick, rustic style of dice, usually made by dicing a thick baton cut.

Rondelle: A round dice.

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French Terms for Parts of the Meal
Apéritif: A drink, usually alcoholic, that is used to prepare the palate for the meal. These are
typically heavy and dry beverages.

Amuse-bouche: A French term that means “mouth tease,” an amuse-bouche is a kind of

appetizer.

Dégustation: A series of small courses, like samplings.

Digestif: The opposite of the apéritif, a digestif is a drink, usually alcoholic, served after the
meal. These are often lighter, sweeter dessert wines that are said to help with digestion.

Entrée: From the French word for “entrance,” this term used to refer to the course that would
“introduce” diners, so-to-speak, to the main course. Now this word commonly just refers to the
main course of the meal.

Entremet: The French word for “interlude” or “intercede,” this refers to a small dish, usually a
dessert besides a pastry, that is served between courses as a way to cleanse the palate.

Hors d’Oeuvre: A type of appetizer. The French phrase means something that’s outside of
one of the main courses of the meal.

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 INGREDIENTS

VEGETABLE OILS
Oils are fats refined from plant seeds, nuts, beans, or fruit. They are mechanically or
chemically extracted, refined or unrefined, polyunsaturated, monounsaturated or
hydrogenated. Oils are used in many food preparations and are essential in cold sauces
including mayonnaise and vinaigrette.

EXTRACTION METHODS
The hydraulic press method is the oldest and most natural way to extract oil. This method has
been used for centuries in the processing of extra virgin olive oil. The hydraulic press method
is the only method that is recognized as true cold pressing.

The expeller method uses a mechanical press to extract the oils. This process generates heat
from the friction of the press to a temperature of about 120˚F/49˚C. This method still qualifies
as cold pressing.

The cheapest way to extract oil is through chemical extraction with the help of
petroleumbased solvents. This involves heating the seeds or plant fibers and adding the
chemicals to dissolve and separate the oils. Considered the most efficient way of extraction
because it recovers up to 99% of the plant oils, it also is the most destructive to the

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environment. These oils are highly refined through further processing. The majority of soybean
oil on the market is processed using chemical extraction.
Cold-pressed oils are either hydraulic or expeller pressed. The term is not regulated and
therefore subject to different interpretations. Generally speaking, the oil temperature must
never exceed 120 ˚F/49 ˚C during the process, but true cold-pressed extra virgin olive oil,
according to the International Olive Council, is never be higher than 86°F/ 30°C.

Refined & Unrefined

Unrefined oils are filtered and bottled without further processing and are considered healthier
because they retain more nutrients. They have more flavor and color, some visible impurities,
and are susceptible to spoiling faster. Unrefined oils have a lower smoke point, and certain
ones including extra virgin olive oil, are not intended for frying.

Refined oils are heated to 450˚F/225˚C, deodorized, and bleached to remove unwanted odors
and colors. This process strips out flavor and nutrients often resulting in bland neutral-tasting
oil. The advantage of refined oils is they have a longer shelf life than unrefined oils.

Hydrogenation
Hydrogen atoms convert liquid oils into solid or semi-solid fat like shortening and margarine.
Hydrogenated oils are used in baking as a substitute for butter. The advantage of
hydrogenation is that the oils are easier to store and resist rancidity plus they provide texture in
baked goods. Hydrogenated oils in recent years have been found to contain trans- fatty acids
that elevate bad cholesterol in humans and therefore should be eaten minimally.

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Saturated, Monounsaturated & Polyunsaturated Oils
All fats and oils have certain levels of saturated, monounsaturated, and polyunsaturated
fats. Animal fats, along with coconut, palm kernel and palm oil have more saturated fats than
mono and polyunsaturated fats. Fats lower in saturated fats are healthier for humans.

Saturated fats contain a chain of carbon atoms fully saturated with hydrogen atoms. Animal
fats usually contain a high proportion of saturated fat and include lard, butter, cream and
cheese. Some vegetable oils that are high in saturated fats include coconut oil, cottonseed oil,
and palm kernel oil.

Monounsaturated fats are fats that have one double-bonded, unsaturated carbon in the
molecule. Monounsaturated fats are typically liquid at room temperature but semisolid or solid
when chilled. Types of oils that are monounsaturated include olive, sunflower, canola, grape
seed, peanut, sesame, almond, and avocado.

Polyunsaturated fats have more than one double-bonded or unsaturated carbon molecule and
are considered healthier because they contain Omega-3 and Omega-6 fats. Polyunsaturated
fats are liquid at room temperature and when chilled. Vegetable oils, including soybean, corn,
and safflower oil. Fatty fish such as salmon, mackerel, herring, and trout are all high in
polyunsaturated fats. Other sources include flaxseed, walnuts, and sunflower seeds.
Storing Oils
Oils will spoil with age or abuse. Keep oils sealed properly and store them in a cool dark place.
If the oil has a strong aroma and tastes it is rancid and should be discarded.

OLIVE OIL
Oil produced from olives possesses special qualities and traditions, unlike other oils. Its roots
and history dates back thousands of years to areas in the Mediterranean and the Middle East.
The earliest references to the use of olive oil can be found in Crete, Syria, and Egypt. Today
Spain, Italy, and Greece are the largest producers of olive oil.

There are 10 different categories for olive oil recognized by the International Olive Council
based on production methods, taste, purity, and the level of oleic acid detected in the oil. Olive
oil production can be dependent on similar factors to winemaking which includes the climate,
cultivation, and terroir where the olives are grown. Taste factors when evaluating olive oil
include fruitiness, pungency, and bitterness. Good quality olive oil should have a date of
harvest stamped on its label.

• Extra Virgin Olive Oil is the first pressing of the olives and generally is
considered the highest quality and most flavorful. It is mechanically extracted
without heat or chemicals. The oleic acid in the oil must not exceed 0.8 grams
per 100. Extra virgin oils will have a bright fruity taste when just harvested but will
darken and mellow with age.

• Virgin Olive Oil is expressed mainly by its oleic acid level 2 grams per 100.
• Olive Oil is a blend of virgin and refined oil.

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 • Olive Pomace Oil is one of the lowest categories of olive oil. It is produced by
chemical extraction and is blended with other oils.

Culinary Preparations
Heat affects oil and certain oils tolerate heat more than others. Oils that are refined usually
have a higher smoke point than unrefined and minimally processed oils. Matching the oil to the
type of culinary preparation is important because oils that cannot tolerate a high smoke point
become unhealthy and can taste bad. Delicate oils like extra virgin olive oil shouldn’t be used
to cook with because the heat destroys their flavor and it is a waste of money. Use extra virgin
olive oil in cold preparations or as a finishing garnish for hot dishes.

VINEGAR
Vinegar, a fermented product created from alcohol, was first was discovered as a by-product of
winemaking which the French call vin aigre or sour wine. When wine is exposed to oxygen
naturally occurring bacteria in it feeds off the sugars in the alcohol creating acetic acid or
vinegar as we know it. Vinegar can be made from any type of fruit or grain that contains sugar.
The most common varieties are prepared from grapes, apples, and rice.

PRODUCTION METHODS
Orleans Method
Traditional method developed and named for the region in France where it first was invented.
Alcohol is placed in wooden barrels with a starter vinegar also known as the mother, an
acetobacter film that is found on the surface of naturally fermented vinegar. The barrels have
air holes to allow for circulation and are left to sit for several months at a room temperature of
approximately 85°F (29°C).

Submerged Fermentation
Alcohol is placed in stainless steel tanks called acetators and is pumped with air while a
temperature between 80 -100°F/6-38°C is maintained. The vinegar is filtered and diluted to the
proper acidity level. This method used in the creation of wine vinegar yields results in 24-48
hours.

Production Notes
Acidity levels in vinegar will vary during production but are diluted to around 5% acidity on
average to as high as 8%. Vinegar is often pasteurized and filtered to remove impurities. The
vinegar naturally has a “mother” that is a byproduct of vinegar production. This is a harmless
sediment that forms in the bottle and is often removed by filtering.

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Trickling or Generator Method
Alcohol is poured over layers of wood or fibrous shavings onto which aceto bacteria are
introduced. The trickling method allows are to circulate freely with the alcohol creating vinegar
in s few days.

Submerged Fermentation
Alcohol is placed in stainless steel tanks called acetators and is pumped with air while a
temperature between 80 -100°F/6-38°C is maintained. The vinegar is filtered and diluted to the
proper acidity level. This method used in the creation of wine vinegar yields results in 24-48
hours.

Types
of Vinegar
Wine Vinegar – Balsamic, white, red, champagne, and sherry wine vinegar are among the
most common on the market.

Balsamic Vinegar – Traditional balsamic vinegar is produced from the white Trebbiano and
Lambrusco grapes in barrels similar to wine production. This process dating back to the Middle
Ages is native to the Modena and Reggio Emilio regions of Italy. Grape juice is reduced to a
must and then transferred through seven different barrels during the 12-25 year aging process.
Some balsamic vinegar is aged for as long as 100 years and becomes thick with a syrup
consistency. Imitation balsamic vinegar is produced today that mimics the basic flavors but the
true balsamic vinegar is a protected designation in Italy. Sweet, caramel acidic taste pairs well
with salads, grilled meats, and fresh fruits.

Sherry Vinegar – Known as Vinagre de Jerez in Spain and produced within what is known as
the sherry triangle near the city of Jerez. The area is a designated Denominación de Origen, a
regulatory classification for sherry wine and vinegar in that region. Sherry vinegar must be
aged in American Oak for a minimum of 6 months and can only be produced in this region and
have an acidity level of 7%. Vinagre de Jerez Reserva has aged a minimum of 2 years and
Vinagre de Jerez Gran Reserva has aged a minimum of 10 years. Different grapes are used
depending on the desired style and include the Palomino, Pedro Ximénez, or Moscatel grapes.
Apple Cider – Apple cider or apple must are made into cider vinegar using the same
production method as wine vinegar.

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Distilled Vinegar – Made from distilled grains and used for many basic food preparations
including pickling. It is also used as a cleaning solution and is effective in killing mold and
bacteria.

Fruit Vinegar – Raspberries, blueberries, strawberries, and other fruits can be used to make
vinegar. This vinegar usually is either made from fruit wines or is infused of fruits added to red
or white wine vinegar as a base. Other varieties that can be found on the market include
cranberry, pear, pomegranate, and peach.

Malt Vinegar – Produced from an ale made with malted barley or corn this vinegar has a light
brown color.
Rice Vinegar – Popular in Asian cuisine, rice vinegar is produced in China, Japan, Korea, and
Vietnam. The vinegar is mildly acidic and is sometimes sweetened or seasoned for use in
sushi and sashimi. The most popular type is Japanese white or pale rice vinegar that can be
found in seasoned and sweetened varieties. Chinese versions include an amber-colored, back
and red variety.

Infused Vinegar – Infused vinegar can be made similar to the methods used for infused oils.
The simplest method is to add herbs or spices to vinegar and let it sit for a period of time to
infuse the flavor into the vinegar. The vinegar can be heated first to help speed the infusion
process.

NUTS
Nuts are seeds with hard shells that are reproductive units for a variety of trees. They are high
in protein, carbohydrates, and oil and provide many nutritional benefits. Nuts are processed in
the shell or are shelled and sold whole, sliced, slivered, and chopped. Nuts are also refined
into oils, ground into flour, or processed into butter.

Culinary Uses
Nuts add texture and flavor accents to a variety of sweet and savory dishes. They are used as
garnishes for cakes, cookie,
Cooking
Toasting nuts will bring out their flavors and textures. Toast dry or toss with salt and neutral oil,
spread out on a sheet pan, and place in a medium oven to crisp the texture. Nuts can also be
sautéed to crisp and brown them but this process can lead to uneven browning. Nuts can be
pureed and used to thicken soups, sauces, and stews.

Storage
Because of their fat content nuts are perishable items susceptible to spoilage. Nuts that turn
rancid have a distinct off odor and taste and should be discarded. Chopped or ground nuts
spoil faster than whole or in-the-shell nuts. Store nuts in an airtight container. Refrigeration or
freezing will extend their shelf life but can result in them taking on a mealy texture. Toast nuts
will crisp them up and return their texture.

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One month at room temperature Six
months under refrigeration One year
in the freezer

Nut Allergies
Hypersensitivity to certain foods can lead to severe physical reactions. People with food
allergies may be sensitive to more than one type of nut. Raw nuts may cause a more severe
reaction than refined oils. The severity of the reaction varies from person to person and
repeated exposure can increase sensitization. The United States Food and Drug
Administration requires that packaged foods containing tree nuts and peanuts to list the
specific ingredients on the label. In foodservice operations, it is always a good policy to inform
the staff of common food allergens that are in menu items and to make customers aware of
any foods containing potential allergens.

SEEDS
Grains, nuts, and legumes are all types of seeds. Seeds are reproductive units of plants.
Grains and nuts all have an outer husk and a protective shell was known as bran with a food
source called a germ. Because the germ and bran are susceptible to disease and spoilage,
they are often processed to remove the outer layers and provide a long and stable shelf life.
These produces are more refined product but results in the loss of important nutrients in the
bran and germ. Typical grains like rice are often fortified with added vitamins or nutrients to
make up for this loss.

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GELATIN & AGAR
GELATIN
Gelatin is a rendered form of collagen used in many commercial products including candies,
marshmallows, ice cream, yogurt, mousses, and other sweetened gelatin desserts. Made from
meat by-products including pork skin, beef hides, cartilaginous meat cuts, and bones, gelatin is
extracted by heating with water and then filtered, sterilized, and dried. It is further processed
into powdered, granulated, or sheets or leaf forms.

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 Gelatin Types
Powdered or granulated gelatin is commonly used in
North America. Leaf or sheet gelatin is found in Europe
and other parts of the world but is increasingly being
found in North America as well.
Leaf gelatin is considered to be superior in clarity. Both
granulated and sheet gelatin can be used interchangeably
in recipes but some adjustments may need to be made
depending on the strength of the gelatin.

Gelatin strength is expressed by a Bloom Strength number and commercial types vary from
low Bloom (<150), medium Bloom (150 – 220) to high Bloom (> 220) types. The higher the
number the more thickening power it will have. Leaf gelatin manufacturers compensate for the
Bloom Strength by adjusting the size and weight of the sheets so that they can be used
interchangeably in recipes.

Example: a 200 strength sheet gelatin will weight .06 oz. /1.7 g and a 130 will weigh .12 oz.
/3.3g.

Working with Gelatin

Gelatin must bloom or soften in soaking in a quantity of cold water before heating. For the leaf,
gelatin submerges it completely in the water and allow it to soften. Drain the liquid and gently
squeeze out the excess moisture. For granulated gelatin use, approximately 5 times the
volume of water as gelatin and lightly sprinkle over the water allowing it to absorb and swell.
Once the gelatin has been properly bloomed it can be added to hot liquids for melting.
Gelatin and Liquids
Almost any type of liquid can be used to jell but fresh tropical fruit juices, including papaya,
kiwi, mango, and pineapple contain an enzyme called bromelain that will break down the
gelatin unless it is first heated and pasteurized. Salts, acids, and alcohol can also affect
gelatin’s ability to thicken.
Gelatin Alternatives
Plant-based alternatives are used as a substitute for gelatin in many products today and has
become increasingly popular in the modern professional kitchen. It is also an alternative for
vegetarians or those with religious dietary restrictions. These thickeners are derived from
seaweed or fruits including agar, guar gum, xanthan gum, pectin, and kudzu.

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 Gelatin Tips
• The melting point of gelatin is approximately 99˚F/37˚C.

• Gelatin relies on a Bloom Strength number that determines its thickening power

• Experimentation may be required to find gelatin that works correctly for particular
culinary applications

• Do not boil gelatin because it will lose some of its thickening power.

• Freezing products results in a loss of clarity and texture

• When dissolving gelatin in liquids stir gently to avoid air bubbles

• Sheet gelatin is considered to be clearer than granulated gelatin

• Gelatin must be bloomed or rehydrated in water before using

• Chill gelatin mixtures for 8-24 hours before using

• One retail-size envelope of powdered gelatin = ¼ oz. /7 g = 2 ¼ tsp.

AGAR
Derived from red algae seaweed, agar (or
agar for short) has been used for over 350
years as a thickening agent predominantly in
Asia. It is used in the manufacturing of
candies, desserts, and ice creams. Agar has
become popular in recent years because it is
refined from a plant source and is a suitable
vegetarian substitute for gelatin. Agar has no
taste, odor, or color. It sets more firmly than
gelatin and unlike gelatin holds at room
temperature.

Agar is a carbohydrate that comes from the

cell walls of seaweed. The seaweed is
freezedried and dehydrated, then processed
into various forms.

Properties
• Agar will set in liquids at 0.5-2.0% ratio.
• Agar must be dissolved in cold water and simmered at 212°F/100°C to achieve
its proper setting consistency.

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 • Once cooked, gel formation takes place at temperatures between 90-110°F/32-
43°C.
• When the gel is set agar retains its firmness to temperatures as high as 185°F/
85°C), unlike gelatin which melts at 99°F /37°C.

Gel Texture
Agar gel texture is more brittle than gelatin but the addition of sugar improves both its strength
and elasticity.

Acidic Foods
Acidity in vinegar and citrus fruits affects the thickening power of agar. Strawberries and citrus
may require a higher agar to liquid ratio. Tropical fruits including kiwi, pineapple, fresh figs,
pawpaws, papaya, mango, and peaches contain enzymes that break down the gelling ability of
the agar. Precooking the fruits helps to resolve some of the problems but recipes should be
tested when substituting agar for gelatin or other types of thickeners.

Three Main Meat Categories

Is Fish Meat?
Though pescetarianism has emerged as one of the more popular dietary choices, eating fish
can technically be considered eating meat.

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 1. Red Meat: All livestock is considered red meat. This includes beef, pork, goat,
and lamb.
2. Poultry: Commonly referred to as white meat, poultry includes chicken and
turkey.
3. Seafood: That includes fish, as well as crustaceans, like crab and lobster, and
mollusks, like clams, oysters, scallops, and mussels.

Is Eating Meat Healthy?

As with most things, the meat becomes unhealthy when you eat too much of it. Red meat has
been shown to be especially risky when it comes to things like heart disease and cancer, but
animal protein has many benefits when ingested in small quantities. Its primary benefit is, of
course, protein, along with its stores of essential amino acids and collagen. Most meats
contain high levels of vitamin B12, B6, K, as well as zinc and iron. Depending on the animal
and how it was raised, fat content varies but is relatively low. Happy, fit animals will yield
leaner and more tender muscle tissue.
There are other factors that contribute to whether different kinds of meat are healthy for
consumption or pose a health risk. Overly processed meat products can be full of unhealthy
chemicals and preservatives. Grass-fed beef is always healthier than grain-fed beef. Each type
of meat and animal product has an internal temperature it should meat by the end of cooking
to meet food safety standards, as consuming raw meat can be very dangerous.

10 Different Types of Meat:

Nutritional Benefits, Concerns,
Ways to Eat Each
1. Pork: High in vitamin B1 as well as omega-6 fatty acids, pork is one of the
world’s most popular types of meat. From Italian sausage to barbecued pork ribs
to bacon, pork is easy to prepare and incredibly flavorful. For an easy weeknight
dinner, quick brine pork chops before you sear them off in a cast-iron skillet.
Serve with apple mostarda and grits.
2. Beef: From a prehistoric looking T-bone steak to your average ballpark hot dogs
and beef jerky, beef is a delicacy best enjoyed sparingly. It shares the main fatty
acid with none other than olive oil—oleic acid. Ground beef makes for quick and
easy burgers: combine the meat with egg, onions, salt, and spices or flavorings
of your choice (think Worcestershire sauce and powdered garlic) and form the
mixture into patties. Grill for a few minutes on either side and pair with your
favorite burger toppings.
3. Lamb: Lamb is categorized as meat from a young sheep under a year old. While
lamb tends to be on the more expensive side of the different meats, it’s also
thought to be one of the healthiest, with good levels of nutrients. Sear a rack of

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 lamb in a cast-iron skillet before basting in garlic butter and finishing in a 375°F
oven for 5 minutes.
4. Goat: A slightly tough muscular composition makes goat a popular addition to
stews and braises, where a low and slow cooking technique can best break
down the fats and infuse the meat with flavor.
5. Chicken: Chicken meat is high and protein and low in fat, which varies in white
and dark meat. Boneless, skinless chicken breast meat is one of the only types
of meat that doesn’t contain saturated fat. A roasted chicken is one of life’s
simplest pleasures. Brush the chicken with clarified butter and season all sides
with salt, then roast at 475°F for 20–25 minutes. Reduce heat to 400°F and
continue to roast another 30-45 minutes, until thighs and center of the chicken
breast register 160°F and the juices run clear. Let rest at least 20 minutes before
carving.
6. Turkey: King of the holiday table and the deli meat aisle, turkey is mild white
meat with a reputation for being tricky to prepare without drying out. It’s a prime
candidate for the brining-roasting one-two punch.
7. Duck: Duck meat generally refers to the breast and legs of the bird, though the
liver is also enjoyed as foie gras. Ducks have a layer of fat between the outer
skin and meat (primarily to insulate in water environments), giving it extra
rendering power for soaking the meat with flavor as it cooks. Braised duck legs,
in anything from red wine to an aromatic stock, will infuse the meat with even
more flavor and fall-off-the-bone texture. Throw it in the fridge to cool, and crisp it
up in the oven once the skin has set.
8. Rabbit: Nutrient-dense rabbit is especially popular in France and the United
Kingdom. Its meat is high in B12 and selenium and is relatively low in calories
compared to its protein levels. Rabbit is traditionally stewed or fried.
9. Seafood: Seafood is a massive and popular category, including everything from
fish to crustaceans to shellfish. The nutritional value of seafood is incredibly vast
and depends on the species, but it is generally thought to be the best form of
protein for those looking to maintain a healthy diet, thanks to its high levels of
omega 3s. Steam shellfish and add to pasta, or grill cleaned fish whole over the
grill and serve with an herb salad and preserved lemon.
10. Game Meats: This category includes everything from pheasant to venison to wild
boar—meats that are not typically found in a grocery store, though you may find
them in some specialty meat markets. Generally, these meats are quite lean
since they are caught in the wild and eat varied, natural diets. Because they’re
not farmed, game meats are among the more expensive options. Their tougher

muscle structures benefit especially well from braising. Fruits

and Vegetables
As consumers demand healthier menu options, professional kitchens today are incorporating
more vegetables into their menus. The popularity of locally grown and organic foods, along
with the rise of vegetarian and Mediterranean diets, has made vegetables very much in
demand. Because vegetables are delicate in nature and deteriorate quite rapidly, they must be
handled with extra care to maintain their integrity.

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Vegetables are cooked to develop color, texture, and flavor. Because of the vast varieties,
cooking methods vary depending on the desired end result. In professional foodservice
production vegetables are often blanched or par-cooked in boiling salted water as a mise en
place step, and finished by other cooking methods such as sautéing, frying, or roasting.

Equally important in this process is the added step of shocking the vegetables in an ice water
bath, which brightens and sets the color making them more visually appealing. Some
vegetables like roots or dried legumes need prolonged cooking to tenderize and make them
digestible, while others like tender leafy greens, may only need a few seconds to help set their
color. Deep-frying, grilling, braising, and roasting develop distinct textures, colors, and flavors
through caramelization or the addition of flavorful liquids.

Fruit and vegetables should be an important part of your daily diet. They are naturally good
and contain vitamins and minerals that can help to keep you healthy. They can also help
protect against some diseases.

Most people will benefit from eating more fruit and vegetables as part of a well-balanced,
regular diet, and a healthy, active lifestyle. There are many varieties of fruit and vegetables
available and many ways to prepare, cook, and serve them.

We should eat at least five servings of vegetables and two serves of fruit each day. Choose
different colors and varieties.
A serving of vegetables is about one cup of raw salad vegetables or 1/2 cup of cooked.
A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar).

Fruit and Vegetable Safety Practices

• Cleaning
• Refrigeration
• Freezing
• Dry storage

Fruits and vegetables are an important part of a well-balanced diet. The United States
Department of Agriculture advises diners to fill half their plate with fruits and veggies at every
meal. Adult women should eat about 1 1/2 to 2 cups of fruit and 2 to 2 1/2 cups of vegetables
every day. Adult men should eat about 2 cups of fruit and 2 1/2 to 3 cups of vegetables per
day.

Eating a diet rich in fruits and vegetables can help lower your risk of many health conditions,
including high blood pressure, heart disease, stroke, and certain kinds of cancers. But if they’re
not handled properly, fruits and veggies can also become a source of food-borne pathogens.
For example, they can become contaminated with listeria, salmonella, or other bacteria. Their
taste, texture, and appearance can also suffer if they’re not stored properly.

That’s why it’s so important to learn how to clean and store fruits and veggies.

Cleaning produce
Most produce travels long distances before it gets to you. Fruits and veggies may be exposed
to harmful bacteria or other contaminants along the way. This is true for food that’s organic and

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pesticide-free, as well as conventional produce. Even food that looks and tastes appealing
may be contaminated.
To avoid harmful contaminants, always wash the produce before you eat it. You don’t need to
use soap or commercial produce washes to do it. You can simply use water. A stiff, clean
brush can help you clean firm fruits and vegetables. Don’t use the brush for other cleaning
purposes. If you’re eating fruits or veggies that are covered in a waxy coating, rub the coating
off with a paper towel or cloth after you wash them.

While it’s important to wash produce before you eat it, it’s best to store it unwashed. Too much
moisture can cause fruits and vegetables to go bad quickly. Wait until you’re ready to eat them
before you wash them. If you need to wash them ahead of time, dry them thoroughly before
you store them.

Prewashed, bagged vegetables don’t generally need additional cleaning.

Refrigeration
Different fruits and vegetables should be stored in different ways. Vegetables generally need
one of four types of storage:

• cold (32-39°F), moist storage

• cool (40-50°F), moist storage
• cold (32-39°F), dry storage
• warm (50-60°F), dry storage
Typically, your refrigerator should be kept at around 34°F. Vegetables are best stored in the
crisper section of your refrigerator. This section consists of the drawer or drawers located at
the bottom of most refrigerators. Crispers usually have their own dedicated humidity controls. If
possible, store vegetables at the temperature and humidity where they do best.

Produce that does best in cold, moist storage includes:

• apples
• broccoli
• carrots
• lettuce
• eggplant

Produce that does best in cold, dry storage includes:

• garlic
• onions

Produce that does best in warm, dry conditions includes:

• hot peppers
• pumpkins
• winter squash
• sweet potatoes

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For safety reasons, you should refrigerate or freeze any fruit or vegetable that’s been washed
and cut. Store washed and cut production in a plastic bag or sealed container to preserve its
freshness and limit its contact with air.
Always store fruits and vegetables separately from raw meat and dairy products to avoid
possible contamination with bacteria.

Freezing
Almost all fruits and vegetables can be stored in your freezer. Freezing can change the texture
of many fruits and vegetables, but it generally preserves their taste, nutrients, and health
benefits. It’s a great way to store seasonal fruits or vegetables for use later in the year,
especially if you’re planning to eat them cooked or blended into smoothies.

It’s best to freeze fruits and vegetables in airtight containers. Avoid freezing produce that isn’t
ripe yet. It may not ripen correctly when you take it out of the freezer.

Leafy greens that you plan to eat raw, such as lettuce, shouldn’t be frozen.

Cool, Dry Storage

Certain types of products are best left out of your refrigerator and freezer. Instead, they should
be stored in a cool dry place. These include:

• tomatoes
• bananas

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 • potatoes
• lemons
• limes

In particular, tomatoes may lose flavor and nutrients when you refrigerate them. They can also
develop an undesirable texture.

Whole fruits generally don’t need to be refrigerated. However, refrigeration slows down their
ripening process. Refrigerating them can help them stay fresh for longer. Once you wash and
cut fruit, you should always store it in your refrigerator or freezer.

Types of fruit
The fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are
usually eaten raw, although some varieties can be cooked. They come in a wide variety of
colors, shapes, and flavors. Common types of fruits that are readily available include:

• Apples and pears

• Citrus – oranges, grapefruits, mandarins, and limes
• Stone fruit – nectarines, apricots, peaches, and plums
• Tropical and exotic – bananas and mangoes
• Berries – Strawberries, raspberries, blueberries, kiwifruit, and passionfruit • Melons
– watermelons, rockmelons, and honeydew melons
• Tomatoes and avocados.

Types of vegetables
Vegetables are available in many varieties and can be classified into biological groups or
‘families’, including:

• Leafy green – lettuce, spinach, and silverbeet

• Cruciferous – cabbage, cauliflower, Brussels sprouts, and broccoli
• Marrow – pumpkin, cucumber and zucchini
• Root – potato, sweet potato, and yam • Edible plant stem – celery and asparagus •
Allium – onion, garlic, and shallot.

Legumes
Legumes or pulses contain nutrients that are especially valuable. Legumes need to be cooked
before they are eaten – this improves their nutritional quality, aids digestion and eliminates any
harmful toxins. Legumes come in many forms including:

• Soy products – tofu (bean curd) and soybeans

• Legume flours – chickpea flour (bean), lentil flour, and soy flour
• Dried beans and peas – haricot beans, red kidney beans, chickpeas, and lentils
• Fresh beans and peas – green peas, green beans, butter beans, broad beans, and snow
peas.

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Colors of fruits and vegetable foods of
similar colors generally contain similar
protective compounds. Try a rainbow of
colorful fruits and vegetables for a full
range of health benefits.
• Red foods – like tomatoes and watermelon. These contain lycopene, which is thought to
be important for fighting prostate cancer and heart disease
• Green vegetables – like spinach and kale. These contain lutein and zeaxanthin, which
may help protect against age-related eye disease
• Blue and purple foods – like blueberries and eggplant. These contain anthocyanins,
which may help protect the body from cancer
• White foods – like cauliflower. These contain sulforaphane and may also help protect
against some cancers.

Selecting Fruits and vegetables

To maximize nutrients and appeal, buy and serve different types of fruit and vegetables. Try to
buy fruits and vegetables that are in season, and choose for freshness and quality. You
should:
• Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of
nutrients and plant chemicals
• Try something new – try new recipes and buy new fruit or vegetables as part of your
weekly shopping
• Let colors guide you – get different combinations of nutrients by putting a ‘rainbow’ of
colors (green, white, yellow-orange, blue-purple, red) on your plate.

Some simple ways to serve fruits and vegetables include:

• fruit and vegetable salads

• vegetable or meat-and-vegetable stir-fries
• raw fruit and vegetables • vegetable soups • snack pack, stewed or canned fruits
or dried fruits.

Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit. It also
contains a lot of sugars. These sugars are not necessarily good for your health, even
though they are ‘natural’. Instead, have a drink of water and a serve of fruit.

Preparation and cooking of fruit and

vegetables
Vegetables are often cooked, although some kinds are eaten raw. Cooking and processing
can damage some nutrients and phytochemicals in plant foods.
Suggestions to get the best out of your fruit and vegetables include:

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 • Eat raw vegetables and fruits if possible.
• Try fruit or vegetables pureed into smoothies.
• Use a sharp knife to cut fresh fruits to avoid bruising.
• Cut off only the inedible parts of vegetables – sometimes the best nutrients are found in
the skin, just below the skin or in the leaves.
• Use stir-fry, grill, microwave, bake, or steam methods with non-stick cookware and
monounsaturated oils.
• Do not overcook, to reduce nutrient loss.
• Serve meals with vegetable pestos, salsas, chutneys, and vinegar in place of sour cream,
butter, and creamy sauces.

Some nutrients such as carotenoids may actually be increased if food is cooked. For example,
the tomato has more carotenoids, especially lycopene, when it is cooked – a good reason to
prepare fruits and vegetables in a variety of ways.

Once you’ve prepared and cooked vegetables and fruit, spend some time on the presentation.
People are more likely to enjoy a meal if it’s full of variety and visually appealing, as well as
tasty. Sit at the table to eat and enjoy your food.

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 YOUR ULTIMATE GUIDE TO
KITCHEN HERBS AND SPICES
Herbs and spices provide our foods and beverages with a wonderful array of flavors,
fragrances, and colors. And with today’s global marketplace, accessing some of the more
exotic ingredients is now easier than ever… but perhaps a little more confusing too.

For your convenience, and to take advantage of the many wonderful flavors now available to
us, we’ve compiled this complete guide to culinary herbs and spices. From A to Z, there are
dry, fresh, or blended ingredients suitable for you and your recipes – and here’s how to use
them all!
What Are the Differences Between Herbs and Spices?

A herb is a whole or part of a plant that is used to flavor food. This is usually the softer stems
or leaves of plants and can be whole, ground, fresh, or dried.

A spice is a substance that is used to flavor food and is derived from a dried plant and usually
a seed, bark, or root part and is normally ground and powdered; although in some cases they
may be whole seeds.

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We’ve split our 84 different selections into three different groups for your convenience.
• Dried Herbs and Spices
• Fresh Herbs and Spices
• Spice Blends, Rubs, and Mixes

DRIED HERBS AND SPICES

Dried herbs are best used in recipes where there is plenty of time for them to cook in as they
need enough time soaking up some of the water to rehydrate. They first need to regain some
of the water before releasing their essential oil and flavor compounds.

Herbs such as oregano, thyme, parsley, rosemary, and sage should be added towards the
beginning of a cook so there is time to extract the oils which allow the flavors to fully develop.

Delicate varieties such as marjoram, dill, and basil should be added closer to the end as their
flavoring and oils will evaporate and leave a mild off-taste.

Overcooking all herbs and spices will lead to a loss of flavor and they should be added towards
the end of slow cooking or long and slow braising.

If substituting dried for fresh herbs, you should start out with around 1/2 of the amount called
for in the recipes. If this is not enough, you can always add more but it’s fairly difficult to
recover if you have added too much.

You can also grow your own fresh herbs and preserve them yourself through dehydrating or
freezing! Or, try making your own flavor-infused oils, to add to salad dressings, marinades,
and more.

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 ACHIOTE (ANNATTO)
Annatto is a spice and food coloring derived from
the red seeds of the achiote tree, Bixa Orellana.

Native to tropical regions of the Americas, seeds

are used to impart a yellow, orange, or red color
to foods and for their earthy, slightly nutty, and
peppery flavor.

Used in powder or paste form, annatto is

typically used in Mexican and Latin American
cuisines in bean dishes, sauces, sausages, and
stew and as an ingredient in dry-rub seasoning
mixes for beef and seafood.

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 ALLSPICE
Allspice is the dried, unripe berry of Pimenta
dioica, an evergreen tree in the myrtle family
native to the Caribbean regions of the Greater
Antilles, Mexico, and Central America. The dried
berries are slightly larger than peppercorns and
impart a combination flavor of cinnamon, cloves,
nutmeg, and pepper – hence the name allspice.

Popular in spice blends, allspice is used in both

sweet and savory dishes. A staple in Jamaican
and German cuisines, it’s widely used in curries,
jerk seasonings, sausages, soups, and stews
and it’s equally at home in cakes, cookies, pies,
and other baked goods. It’s also used to flavor
condiments, mulled
drinks, pickling spices, and spiced teas blends.

ANISE
Anise is the dried seed of an aromatic flowering
plant, Pimpinella anisum, in the Apiaceae family
that is native to the Levant, or the eastern
Mediterranean region, and into Southwest Asia.
Its sweet flavor has a hint of heat and is similar
to other licorice-like seasonings such as fennel,
tarragon, and star anise.

Anise seeds can be used whole or ground are

often used in bread, candies, and desserts as
well as savory dishes such as curries, meat
dishes, pickles, sausages, seafood, stews, and
some vegetables like beets and cabbage.

It also adds flavor to serval potent liquors such

as absinth, arak, ouzo, Pernod, and sambuca.

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 ASAFOETIDA
(ASAFETIDA)
Asafoetida is the dried gum from the taproot of
the species Ferula assa-foetida, a perennial herb
from the arid regions of Afghanistan, Iran, and
India.

When cooked, its flavor is suggestive of leeks

and onions.

Sold in blocks of resin, small amounts are

shaved off and added to Indian dishes as a
digestive aid and as a flavoring agent in
condiments, lamb dishes, pickles, and
vegetarian dishes.

BAY LEAVES (COMMON,

MEDITERRANEAN,
TURKISH)
True bay leaves (bay laurel, true bay, sweet bay
laurel) are harvested from the aromatic shrub,
Laurus nobilis, which is native to the
Mediterranean region. Fresh, its flavor is mild
and slightly astringent with a hint of eucalyptus
and light floral notes. Dried, the flavor mellows
and takes on woodsy and floral or tea-like notes.

Not to be confused with California bay,

Umbellularia californica, which has an intense
and pungent flavor of eucalyptus. Found in
numerous cuisines such as Brazilian,
Indian, Mediterranean, Middle Eastern, and
Philippine, dried leaves can be used whole, crumbled, or dried. The subtle flavor
adds depth to fish, meat, and poultry dishes and is a standard ingredient in
sauces, soups, and stews.

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 CALIFORNIA BAY LEAF
The California bay tree (Umbellularia californica,
Lauraceae) provides a Mediterranean bay-like
taste but in much stronger intensities.

The shrub-like trees are also known as

pepperwood, California laurel, and Oregon
myrtle and are found wild and cultivated along
the western coast of the United States.

They can be used in any application where

Mediterranean bay leaves can be used, just in
lesser amounts. The California bay is often
foraged and can be used fresh and dry and often
used in stews, soups, vinegar, curries, and
sauces. The herb pairs well with pork, fish,
chicken, legumes, rice, pickles, and fruits. Native Americans used the herb for
medicinal purposes.

CARAWAY SEEDS
Caraway seeds are the dried fruit of the
herbaceous biennial Carum carvi, in the
Apiaceae family, and are indigenous to Western
Asia, Europe, and North Africa.

Their flavor is reminiscent of anise seed, with a

sweet, licorice taste.

Popular in Northern European cooking, caraway

seeds are used to flavor bread and cakes,
cabbage, cheeses, liquor, potato salad, and
sauerkraut.

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 CARDAMOM
Cardamom is the seeds (or seed pods) of two
main species in the genera Elettaria and
Amomum in the Zingiberaceae (ginger) family.
Native to the Indian subcontinent, E.
cardamomum is true, or green cardamom, white
cardamom is the result of bleaching, and black is
from the species A. subulatum.

Flavors are deep and earthy, with a hint of citrus

and mint and smoky notes in black cardamom.
Suitable in both sweet and savory recipes,
cardamom marries well with other spices like
cinnamon, cloves, and nutmeg. Widely used in
Indian and Middle Eastern cuisine, it’s added to
curries, meatloaf, rice, sausages, and
vegetarian dishes. It’s also used extensively in
Scandinavian countries, primarily in baked goods
like bread, pies, and fruit tarts. And it flavors beverages from coffee and tea to
eggnog and mulled spirits.

CAYENNE PEPPER
Cayenne pepper is the dried and ground fruit of
Capsicum annuum, a frost-tender herbaceous
perennial in the Solanaceae family native to the
Caribbean Islands, Mexico, Central America,
and northern regions of South America.

Spicy and hot, it has a medium intensity of

30,000-50,000 Scoville units.

Liberally used in Asian, Cajun, Indian, Mexican,

and Southern cooking, it’s excellent added to
beans, casseroles, cheese or egg dishes,
curries, meats, salsa, sauces, and stews.

But use a gentle touch and taste before adding

more – cayenne packs a lot of heat in a small
amount.

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 CELERY SEEDS (AND
CELERY SALT)
Another member of the Apiaceae family, wild
celery (Apium graveolens) is a marshland plant
with a global habitat that has been cultivated as
a food for millennia.

The small seeds are dried and have a strong,

concentrated flavor of celery – loamy and grassy
with a slightly bitter afternote. The seed is used
either whole or ground to add warm flavor to
meatloaf, salad dressings, sausages, soups,
sandwich spreads, steaming liquid for shellfish,
stock, and vegetables.

It’s also an essential spice in many preserves

like chutney, mustard, and pickles and to flavor
homemade bread. Celery salt is made by mixing
salt with the ground seeds, leaves, and/or roots
and is used to season cocktails like Bloody
Mary’s and Bloody Caesar’s and in seasoning
blends like Old Bay.

CHIA SEEDS
Salvia hispanica, commonly known as chia, is an
annual flowering herb in the mint (Lamiaceae)
family native to Mexico and Guatemala.

Dried, the seeds have a mild flavor with a crunch

and texture like poppy seeds. When soaked, the
seeds absorb up to 10 times their weight in liquid
and become gelatinous, taking on a slightly
sweet taste.

Used in cuisines of western Mexico and South

America, chia seeds make an excellent egg
substitute and can be added to recipes for
protein bars, bread, cookies, cereal, crackers,
oatmeal, pudding, shakes, smoothies, and
yogurt.

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 CHILI FLAKES
Chili flakes, also known as crushed red peppers
or red pepper flakes, are a blend of various hot
red peppers from the Solanaceae family usually
in the range of 30,000-50,000 Scoville units.

With warm, fiery flavors crushed chilies are

midrange in heat intensity, and all parts of the
dried and crushed peppers are used including
the seeds, skin, and veins.

Use extensively in Asian, Chinese, Italian,

Mexican, and TexMex cuisines, chili flakes will
add a lively taste to vegetables, meat and
seafood dishes, and pizza.

CINNAMON
Cinnamon is the dried inner bark of a few species from the genus Cinnamomum, a
tropical evergreen tree in the laurel (Lauraceae) family. C. verum is native to Sri
Lanka (Ceylon) and is known as true cinnamon,
with a delicate, sweetly spicy flavor and
fragrance. C. cassia is Chinese cinnamon and
has a stronger, spicier flavor.

Cinnamon is beloved in both sweet and savory

dishes around the world and can be used whole
as sticks or ground. Ceylon cinnamon (C. verum)
is considered superior for baked goods like
buns, cakes, fruit desserts, pies, and quick bread
while C. cassia is more often used in savory
dishes.

Common in Middle Eastern and North African

cuisines, cinnamon often flavors curries and
lamb dishes is also a popular ingredient in spice
blends like pumpkin pie spice and garam masala and is used in other beverages
like mulled wine and cider as well as spicy teas.

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 CLOVES
Cloves are the dried flower buds of an aromatic
tree in the myrtle (Myrtaceae) family, Syzygium
aromaticum.

Native to the Indonesian Maluku Islands, their

flavor is strong and pungent – sweet, almost hot,
yet fruity and cooling.

Another spice well-suited to both sweet and

savory cooking, cloves are used extensively in
Asian, African, and Near and Middle Eastern
countries in curries, fruit desserts, marinades,
and meat dishes.

It’s also flavors baked goods and hot drinks

and is a central ingredient in spice blends such as Baharat, pumpkin pie spice,
quatre epices (four spices), and speculoos spices.

CORIANDER SEEDS
Coriander, Coriandrum sativum, also known as
cilantro or Chinese parsley, is an annual herb
native to Iran that also belongs in the Apiaceae
family.

In cooking, the fresh leaves are commonly used

as cilantro while the dried seeds are traditionally
referred to as coriander.

Seeds have a warm, nutty flavor with citrus

notes.

Popular around the globe, coriander is

extensively used in Asian, European, Indian,
and South African cuisines to flavor bread,
meat dishes, pickling spices, sausages, stirfries, and vegetables as well as
lending its flavor to beer and spiced tea.

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 CUMIN
Cumin, Cuminum cyminum, is another annual
flowering plant in the family Apiaceae, native to
the Middle East and into India.

The dried seeds have a loamy, nutty taste with a

hint of bitterness and citrus.

Whole or ground, cumin is used in the cooking of

numerous cultures.

Popular in Mexican, TexMex, and Indian

cooking, cumin flavors achiote blends,
adobo sauces, baharat, chili powder, curry
powder, garam masala,
soups, and stews as well as
some cheeses and bread.

DILL SEED
Dill seed is the dried fruit of the dill plant,
Anethum graveolens, an annual, flowering herb
in the family Apiaceae.

Native throughout Eurasia, dill seed is used for

its distinctive taste, a combination of caraway
and fresh dill.

Dill seeds are used through Europe, the Middle

East, North America, and Southeast Asia to
season bread, chutney, pickles, salad dressings,
salmon, soups, vegetables, vinegar, and pickles.

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 FENNEL SEEDS
Fennel seeds are the dried fruit of a flowering
species, Foeniculum vulgare, in the Apiaceae
family.

A hardy, perennial herb native to the

Mediterranean basin, seeds are aromatic with a
distinctive, sweet licorice flavor similar to anise.
Fennel seeds are used in savory dishes and
sweet desserts alike and are highly featured in
Asian, European, Indian, and Middle Eastern
cooking.

They’re natural with chowder, couscous, curries,

fish and seafood dishes, fish soup and chowder,
lentils, pickling spice mixes, pork,
sausages, and
baked goods like biscuits, rye
bread, and sweet pastries. They’re also
essential in several spice blends such as
Chinese five-spice powder.

GARLIC POWDER
Garlic powder is made from dehydrated garlic
bulbs, Allium sativum, which are ground into fine
particles and has a lightly sweet flavor that’s
milder than fresh garlic.

A common seasoning in barbecue sauces, dry

rubs for meats, garlic bread, pasta sauces, pizza
toppings, popcorn, ranch dressing, roasted nuts,
seasoned salt blends, and spice mixes.

Garlic is also found in a granular form which is

just a courser version of the flour-like powder.

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 GINGER POWDER
Ginger powder is the dried and ground root of
the flowering tropical plant Zingiber officinale,
and has a milder and slightly sweeter taste than
that of fresh ginger root.

Ginger powder is used in Asian and Indian

cuisines, curries, salad dressing, marinades for
chicken and salmon, stir-fries, and vegetables.

And it’s a popular ingredient in baked goods,

beverages, and desserts like applesauce, bread,
candies, cakes, cookies, fruit tarts, ginger beer,
and tea.

GOCHUGARU
Gochugaru is a dried ground red pepper
(honggochu), in the species Capsicum annuum
with a mild to medium heat of 10,000 Scoville
units and has a sweet, sun-dried flavor with a
hint of smoke.

Widely used in Korean cooking, it’s a staple

dipping sauce, dressings, kimchi, and
marinades.

It comes in both coarse and fine ground versions

as well as thick condiment and
ingredient paste called
gochujang.

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 GRAINS OF PARADISE
Grains of Paradise are the dried seeds of a
flowering plant in the Zingiberaceae (ginger)
family,

Aframomum melegueta. Indigenous to swampy

regions of coastal West Africa, the ground seeds
have a pungent flavor akin to black pepper with
light notes of floral and citrus.

Typically used in the cuisines of West and North

Africa, Grains of Paradise are also used to

flavor beer and season sausages and can be
used to season any dish you would normally use black pepper on.

LOOMI
Also known as black lime, loomi is ground from
Persian limes (C. × latifolia) that have been
brined then dried.

With a sour flavor of limes and an understated

sweetness, it also has notes of asafoetida and
vinegar.

Used to add a sour note to many Middle Eastern

dishes, it’s widely used with lentils, rice, soups,
stews, tagines, and is popular with fish, grilled
meat, and poultry.

Loomi is also a good addition to dry rubs, meat

marinades, and seasoning salt mixes.

MACE
Mace is derived from the dried and ground seed cover, or aril, of the nutmeg tree,
Myristica fragrans, which is native to the Moluccas Islands.

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 Its flavor is like that of nutmeg, a blend of
cinnamon and pepper, but with a more nuanced
and sweeter flavor than nutmeg.

Mace is widely employed in Asian, British,

Caribbean, Dutch, French, and Moroccan
cuisines.

A star in savory dishes it suits curries, fish, meat,

pickles and preserves, sausages, stews, and
vegetables as well as cheese dishes, cream
sauces and soups, custards, and
souffles.

It can be used in baked goods as well, like

cakes, donuts, and pastries or to brighten up
hot chocolate or tropical-fruit punches.

MAHLEB
Mahleb is an aromatic spice ground from the
internal kernel of the sour cherry pits of the
mahleb cherry tree, Prunus mahaleb, native to
Iran.

The flavor is somewhat sour and nutty, a blend

of bitter almond and cherry reminiscent of
marzipan.

Used in eastern Mediterranean countries and the

Middle East, mahleb flavors dry spice rubs and
marinades, cheese, lamb, and pork and adds a
sharp note to baked goods such as
cakes, cookies,
pastries, and sweetbreads,

MAKRUT LIME LEAVES

Makrut lime leaves come from the makrut lime tree, Citrus hystrix, a citrus fruit
indigenous to the tropical regions of the Indian subcontinent, Southeast Asia, and
the Philippines.

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 Both the rind and leaves are highly aromatic and
impart a deep citrusy fragrance and flavor, but the
leaves are most often used for cooking either dried,
fresh, or frozen.

Makrut lime leaves are used extensively in the

cuisines of southern India and Southeast Asia.

The leaves are rarely eaten but are added to

dishes to imbue them with their distinct lime
flavor – much like bay leaves are used. They
add a bright, sweetly tart flavor to curries, fish
cakes, pilafs, seafood, soups, stir-fries, and
vegetables.

Add a few leaves to fish, pork, or poultry

marinades, or combine with lemongrass and
ginger for an Asian-flavored bouquet garni to
flavor soups, stews, and stock.

MUSTARD SEEDS
As the second most commonly used spice in sauces and condiments such as
“mustard,” these seeds hugely important to culinary pursuits world-wide.

The mustard plant belongs in the genius

Barssica in the mustard family (Brassicaceae)
and is related to cabbage, broccoli, and
Brussels sprouts. The common yellow
seedproducing variety grows to 6 feet tall and
bears yellow flowers that produce pods that
contain up to 20 seeds.

Although there are over 40 varieties, the most

common source for mustard seeds are black
mustard (Brassica nigra) native to the Middle
East and Asia Minor, brown mustard (Brassica
juncea) originally from the Himalayas and used
in Chinese cooking, and the most common,
yellow mustard (Brassica alba), often used in
European and American cuisine.

This yellow type is often used in canning and

pickling recipes and is the source for the yellow
color and flavoring in the condiment of the
same name.

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 NUTMEG
Fragrant, or true nutmeg is the dried seed of a
tropical evergreen tree, Myristica fragrans, native
to the Moluccas Islands – the same tree the
produces mace.

The ground spice has a deep fragrance and

warm, slightly sweet taste that makes it a
suitable ingredient to both sweet and savory
foods.

A popular ingredient in Greek, German, and

Middle Eastern cuisines, nutmeg is best enjoyed
when fresh-grated.

Use with cheese sauces, meats, sausages,

savory sauces, stews, and vegetables like dark leafy greens, potatoes, and
winter squash.

It’s also an essential ingredient in autumn and

winter baking blends for cakes, cookies, pies,
and puddings and in beverages such as coffee,
eggnog, mulled cider and wine, and spicy teas.

NUTRITIONAL YEAST
Nutritional yeast is a deactivated yeast (it won’t
rise to leaven bread), usually from the strain of
Saccharomyces cerevisiae, and its flakes are
used as a flavoring agent and for its important
nutritional profile.

Completely different from bread yeast, flakes of

dry nutritional yeast add a creamy/cheesy/nutty
flavor.

Popular with vegans and vegetarians, nutritional

yeast can be added to grains, legumes, savory
sauces, tofu, pasta,
vegetables, and as a
cheese replacement to flavor popcorn.

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 OREGANO
Oregano is a flowering perennial herb in the mint
family (Lamiaceae), native to temperate Eurasia
and the Mediterranean basin that is used fresh
or dried, with a warm, almost citrusy flavor.

An important culinary herb in Greek, Italian, Latin

American, Mexican, and Spanish cuisines,
oregano is widely used with grilled meats,
tomato sauces, pasta, pizza, vegetables, and in
marinades and salad dressings.

It’s also a primary

ingredient in blends such as
“Italian”.
PAPRIKA (HUNGARIAN)
Paprika is a ground spice made from the dried
fruits of the species Capsicum annuum – usually
bell, sweet, or tomato peppers that can also
include some of the more intense chili or
cayenne peppers.

Flavors can range from mild and sweet to

pungent and hot.

Heavily used in Hungarian cuisine, paprika is also

found in Eastern European, Latin American,
Mexican, and Thai cooking.

It flavors savory dishes such as goulash, meat

dishes, poultry, rice pilafs, sausages, soups, and stews.

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 PEPPERCORNS
Peppercorns are the dried fruit of the flowering
vine Piper nigrum in the family Piperaceae and
are native to the tropical regions of south India.

The most popular globally traded spice,

pepper has a mild, spicy heat with sweet,
earthy notes.

Used to flavor any savory dish, pepper is a

staple in many spice blends and when used with
eggs, fish, grains, legumes, meat, poultry,
soups, stock, and vegetables.

PINK PEPPERCORNS
Pink peppercorns are the dried berries of an
evergreen shrub known as the Peruvian
Peppertree, Schinus molle, native to the
Peruvian Andes and into central Argentina and
central Chile.

Not related to true pepper (Piper nigrum), pink

peppercorns are so named because of their
similarities in size, shape, and the warm, sweet
taste of black peppercorns.

Often commercially blended with white and black

peppercorns, pink peppercorns can be used to
season any dish regular pepper would –
although it should be noted that pink
peppercorns are potentially toxic to small children.

ROSEMARY
Rosemary, Rosmarinus officinalis, is a woody,
perennial herb in the Lamiaceae (mint) family
native to the Mediterranean area.

Used fresh or dried, the needles have a strong

herbal, piney flavor and a distinctive, astringent
follow up.

Used extensively in Mediterranean cuisines,

dried rosemary complements fish, grilled meats,
lamb, pork, poultry, stews, and vegetables and is
used in dry rubs, herbes de Provence,
marinades, and salad dressings.

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 SAFFRON
Saffron is a spice from the dried stigmas of the
saffron crocus, Crocus sativus, and is native to
the Mediterranean basin.

Stigmas are used whole as “threads” or ground

for their mild, slightly bitter floral flavor and the
bright yellow hue they impart to foods.

The most expensive spice by weight, saffron is

used in Asian, Indian, and Mediterranean
cuisines to flavor curries, fish, poultry, rice,
risotto, and seafood.

SAGE
Common, garden, or culinary sage, Salvia
officinalis, is an evergreen, woody perennial herb
in the mint family, Lamiaceae, and is native to
the Mediterranean region.

The leaves are used fresh or dried for their

warm, peppery, and piney flavor with hints of
citrus and eucalyptus.

Used in several European cuisines to flavor

casseroles, ground beef, meatloaf, pork, poultry,
sausages, and stews it’s also popular in
Britain and North America to flavor poultry
stuffing at Christmas and Thanksgiving.

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 SALT (VARIOUS)
Table salt is a naturally occurring mineral
comprised mainly of sodium chloride and is
obtained by mining, evaporation of seawater, or
evaporation of shallow, mineral-rich springs.

One of the five basic human tastes, salt is used

to add flavor and enhance the taste of other
foods.

An essential ingredient for human life, salt is

used as a condiment for eggs, fish, grains,
legumes, meat, poultry, and vegetables.

It’s also used as a preservative in curing fish

and meats, in pickles and preserves, and to
flavor savory dishes, sweets, and baked goods.

SMOKED PAPRIKA
(SPANISH)
Smoked paprika comes from the same varieties
of sweet peppers as regular Hungarian paprika,
but the peppers are smoked over an oak-wood
fire instead of sun-dried.

The result is a lovely, sweetly smoky, and lightly

spiced flavor often found in spicy sausages like
chorizo or salami, and paella. It’s not a hot spice
unless otherwise noted on the container.

It’s also known as sweet paprika, Spanish

paprika, pimenton, or smoked pimenton but it’s
always
characterized by deep red color and a
pungent smokey flavor and smell.

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 SAVORY
Among the most popular of savory herbs,
summer savory, Satureja hortensis, is an annual
in the Lamiaceae (mint) family. Its close cousin
winter savory, Satureja montana, is a perennial,
semi-woody herb in the same family, and both
are native to northern Africa, southern Europe,
and the Mediterranean.

Summer savory is used more frequently in

cooking for its piquant, earthy flavors of mint and
thyme while winter savory takes on a slightly
bitter taste. Savory is used extensively in Atlantic
Canada and Eastern European countries like
Bulgaria and Romania to flavor beans, bread
coatings for fish, grilled meats, lamb, lentils,
pasta and pizza toppings,
sausages, seafood, stews, stuffing for game and poultry, vegetables, and is a
primary ingredient in herbes de Provence.

STAR ANISE
Star anise is the dried, star-shaped fruit pod of
an evergreen tree, llicium verum, native to
northeast Vietnam and southwest China. And
like the unrelated anise, its flavor is sweet,
peppery, and licorice-like.

More economical than anise, star anise is widely

used in the cuisines of China, India, Indonesia,
and Southeast Asia to season meat, root
veggies, soups, stews, and baked goods like
cakes, cookies, and pastries.

It’s also a main ingredient in the traditional

Chinese five-spice powder and is used to flavor
coffee, liqueurs, mulled wine, and spiced tea.

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 SUMAC
Sumac is the dried and ground fruit of the sumac
tree, Rhus coriaria, that grows in temperate and
subtropical regions of Africa, East Asia, and
North America and has a tart, citrus flavor.

Known for its tart taste, it is milder than lemons

or limes and is usually sold already ground but
can also be found in the whole berry form.

Used to season south Asian and Middle Eastern

cuisines, sumac adds a zing of tart taste to
kebabs and grilled meats, meze (appetizer)
dishes, rice, and salads, and is often added to
the spice blend za’atar.

SZECHUAN (AKA
SICHUAN)
PEPPERCORNS
Szechuan peppercorn is neither a chili pepper
(Capsicum) or related to black pepper (Piper
nigrum). It is comprised of the pink and red outer
hulls of the prickly ash shrub (Zanthoxylum).

It is used due to the numbing sensation it has on

the mouth and tongue and is utilized to reduce
the perceived heat of chili peppers (which also
are a big influence in Szechuan cuisine).

The theory is that this effect allows the fruity

flavor of the chilies to shine through more. By
itself, the spice has a lavender taste.

Used primarily just in Szechuan-style Chinese

food such as stir-fries and hot pots.

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 TURMERIC
Turmeric, Curcuma longa, is then dried and
powdered rhizome of an herbaceous perennial in
the Zingiberaceae family. Native to the wet,
tropical regions of the Indian subcontinent and
Southeast Asia, turmeric is a close cousin of
ginger and is used fresh or dried.

It has a warm, earthy flavor with hints of ginger

and pepper and imparts a bright, yellow hue to
other foods.

Used extensively in Asian, Indian, and Middle

Eastern cooking, turmeric is used primarily in
savory dishes and is a staple ingredient with
curries, lentils, meats, mixed with nuts and
raisins, rice, salad dressings, and vegetables. It also flavors mustard and
pickles, spicy teas, and is the main ingredient in the spice blend ras el hanout.

THYME
Thyme, Thymus vulgaris, is an aromatic,
perennial evergreen herb in the Lamiaceae
(mint) family native to the Mediterranean basin.
The leaves can be used fresh or dried for their
strong, woodsy, and almost minty flavor.

Used extensively in French, Italian, and

Mediterranean cuisines, thyme adds a delicate
flavor to beans, eggs, fish, poultry, seafood,
soups, stews, stock, stuffing, and vegetables.

It’s also a primary ingredient in bouquet garni,

herbes de Provence, and the spice blend
za’atar.

VANILLA
Vanilla comes from a species of orchid, Vanilla planifolia, indigenous to Mexico and
Central America. With a sweet, woodsy, and lightly spiced flavor, the dehydrated

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 whole bean (seeds plus pod) can be used for
flavoring, and vanilla extract, paste, and powder
are also available for convenience. Vanilla pods
can be used whole in recipes, or the pods can
be split, and the seeds scraped out and added
into liquids or batters for baked goods.

Vanilla powder is pure, dried, and ground vanilla

bean that gives more flavor than vanilla extract
and doesn’t have the alcohol content. Vanilla
power should be used as a dry ingredient in
baked goods like cakes, cookies, and pancakes,
and can be substituted for extract using a ratio of
1/2 teaspoon powder for
1 teaspoon extract. Vanilla paste is mixed with
a natural thickener, sugar, and water and can be
substituted for extract at a 1 to 1 ratio. Vanilla paste is best suited as a liquid
ingredient in buttercreams, custards, or panna cotta.

FRESH HERBS AND SPICES

There’s nothing better than throwing a sprig or two of a fresh herb into a recipe to instantly
ratchet up the flavor and the appearance of the dish.
They can be a bit finicky to maximize the flavor that is extracted. Delicate herbs such as
dill weed, chives, cilantro, basil, parsley, and mint should be included just before the end
of cooking or added to the dish just before it is served.
The hardier varieties such as thyme, rosemary, and oregano can be added in the last 15-20
minutes of cooking a recipe.

Use any variety of fresh herbs to gently infuse oils to provide another nuance of flavors
in your daily cooking.

You can source your fresh herbs from supermarkets where they are found bunched inside of
small plastic bags, loose in boxes, or bunched with a rubber band. You can even try growing
your own!

To source, the more exotic fresh herbs and spices, get out of your comfort zone and visit Asian
and Middle Eastern grocery stores and markets where you’ll often find them at a lower cost
and much higher quality than those offered at local store

Don’t let the more tender varieties hang around too long. Cilantro, basil, tarragon, dill, and
chervil will blacken fairly quickly so these should be used within a couple of days of purchase.
The hardier varieties such as sage, rosemary, and thyme will stay fresh and green for a week
or two as long as they remain cool and dry.

For more information on using fresh herbs, check out our guide.

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 BASIL
Basil, Ocimum basilicum, is an annual kitchen
herb in the Lamiaceae (mint) family originally
from the tropical areas of central Africa through
to Southeast Asia.

Several cultivars have culinary uses from sweet,

Genovese basil to Thai and lemon varieties.
Basil is best used fresh for its tantalizing
fragrance and bright spicy taste – a fresh, green
flavor of sweet anise and cinnamon with notes of
cloves in the Asian varieties.

Widely used in Asian and Mediterranean

cuisines, basil adds its fresh flavor to noodles,
pasta, pesto, salads, salad dressing,
sandwiches, sauces, soups, stir fries, and
vinaigrettes and is best added to cooked foods
at the last minute to retain flavor.

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 CHERVIL
Chervil, Anthriscus cerefolium, is a tender,
flowering annual herb in the Apiaceae (carrots,
celery, and parsley) family native to the
Caucasus, with a mild, licorice-like flavor similar
to basil or tarragon.

Chervil is commonly used in French cuisine to

season mild-flavored dishes such as eggs, fish,
poultry, salads, seafood, soups, spring
vegetables, and vinaigrettes. It’s also a main
component in the French blend “Fines Herbes.”

Chervil should be used

fresh or added to
cooked dishes at the very end as cooking
destroys its gentle flavor.

CHIVES
Chives, Allium schoenoprasum, are a
bulbforming perennial in the Allium (onion)
genus native to much of Asia, Europe, and North
America that is used for its mild, onion-like flavor
with hints of garlic.

Popular in several global cuisines, both flowers

and scapes (leaves) are edible.

Fresh, the flowers and scapes cab be diced and

used to season canapes, compound butter,
eggs, fish, seafood, sandwiches, soups,
vegetables, and as a
garnish.

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 CILANTRO
Cilantro leaves come from the coriander plant,
Coriandrum sativum, an annual herb in the
Apiaceae family native to Iran.

The leaves and stems have a sharp herbaceous

flavor with notes of lemon and lime.

Used in Asian, Caribbean, Latin American, and

Mexican cooking cilantro flavors chutneys, dal,
guacamole, salsa, salads, and soups and is best
used fresh for peak flavor.

CURRY LEAVES
Curry leaves, or sweet neem leaves, come from
the curry tree, Murraya koenigii, which belongs
to the family Rutaceae (rue) and is native to
subtropical regions of India and Sri Lanka.

The pungent leaves aren’t related to curry

powder, but they give a similar flavor – warm,
spicy, and herbal with distinct citrus notes. Used
in the cuisines of India, Malaysia, Pakistan,
Singapore, and Sri Lanka, the flavor of fresh
curry leaves works well in chutneys, curries, rice
pilafs, soups, stews, and vegetarian dishes.

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 DILL WEED
Dill, Anethum graveolens, is an annual, flowering
herb and yet another member in the family
Apiaceae.

Native to broad areas of Eurasia, dill is used for

its strong, unique taste – a warm combination of
fennel and celery, with a slightly bitter aftertaste.
Dill is used extensively in the cuisines of Baltic
and Eastern Europe, India, the Middle East,
Scandinavian countries, and Southeast Asia to
flavor borscht, canapes, compound butters,
eggs, fish, pickles, sauces, soup, spreads and
vegetables.

It’s also found in a dried variety in the spice

aisle.

FENUGREEK
Fenugreek, Trigonella foenum-graecum, is an
annual in the Fabaceae (legume) family thought
to originate in the Levant and is used for it sweet
and nutty flavor with notes of maple syrup.

Commonly used in cuisines of south Asian, the

Indian subcontinent, and the Middle East, fresh
fenugreek is used to season curries, dal,
garbanzos, pickles, potatoes, stews, and tomato
sauce.

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 LEMONGRASS
Lemongrass is native to and often found in the
cuisines of Thailand, India, and Myanmar.

It has a citrus flavor similar to its namesake and

can be used fresh or dried and powdered.

It’s also used for medical purposes in India and

as tea in Latin America and in eastern African
countries such as Ghana, Congo, and Togo.

It’s best used when chopped and minced due to

its woody, fibrous nature. If used whole, it’s best
to remove them before serving. It pairs
well with chicken,
shrimp, beef, pork, and lamb and often finds its way into Thai stir fry recipes.

LEMON THYME
Lemon thyme, Thymus citriodorus, is a
clumping perennial species in the Thymus
genus, and is native to temperate areas of
Asia, Europe, and North Africa for its sweet
flavor of lemon and thyme.

Its herbal, citrusy flavor makes lemon thyme an

excellent seasoning for fish and seafood, herbal
teas, marinades, poultry, sauces, soups, stews,
stuffing, vegetables, and vinaigrettes and it also
makes an aromatic garnish.

Add fresh thyme at the end of cooking to

preserve its flavor.

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 LOVAGE
Lovage, Levisticum officinale, is a leafy perennial
in the family Apiaceae and is native to southern
Europe and Southwest Asia.

Similar in appearance to celery, its flavor is deep

and earthy, an intense cross of celery and
parsley.

Popular in south and central European cooking,

fresh lovage leaves are used as an herb to flavor
fish, meat, pasta, poultry, rice, sauces, and
vegetables. Use young tender leaves to add
fresh, older leaves should season cooked
dishes.

MARJORAM
Marjoram, Origanum majorana, is a cold-tender
perennial herb in the Lamiaceae family native to
temperate Asia, Europe, North Africa, and parts
of North America and has a flora, woodsy flavor
of sweet pine and citrus.

Fresh marjoram is widely used in Mediterranean

and North American cooking to season game,
marinades, meat, poultry, sauces, sausages,
soups, stews, tomato dishes, vegetables, and
vinaigrettes.

Add fresh marjoram at the end of cooking,

just before serving.

MINT
Mint is one of several species in the genus
Mentha of the Lamiaceae (mint!) family and is
native to Asia, Australia, Africa, Europe, and
North America.

Spearmint and peppermint are common garden

and grocery store varieties, and both feature a
clean, sweet flavor with tones of eucalyptus and
a distinct cooling sensation – peppermint having
a sharper, more pungent taste than its parent,
spearmint.

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 Fresh mint is widely used in Middle Eastern and British cooking to season fruit,
lamb dishes, mint jelly, mint sauce, salads, and veggies like peas and potatoes.

It’s also used to flavor alcoholic beverages, like

grasshoppers, juleps, and mojitos, candies,
chocolate, herbal tea, ice cream, and
smoothies. Use fresh, tender leaves for the
best flavor.

OREGANO
Oregano, Origanum vulgare, is a flowering
perennial in the Lamiaceae family native to
temperate regions of Western and Southwestern
Eurasia including the Mediterranean basin.

Intensely aromatic, its flavor is warmly pungent,

with earthy notes of camphor, hay, and mint.

Popular in the cuisines of the Mediterranean,

Latin America, North America, and the
Philippines oregano is used to flavor beans,
bread, fish, grilled meat, lamb, pasta, poultry,
salad, salad dressings, sauces, tomato dishes,
and vinaigrettes.

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 PARSLEY
Parsley, Petroselinum crispum, is a biennial
flowering herb in the Apiaceae family native to
the central Mediterranean basin that is used for
its clean, bright, and grassy flavor.

Commonly used in European, Middle Eastern,

and North American cuisines, fresh flat-leaf
parsley is used to flavor compound butter, fish,
pasta, potato dishes, poultry, rice, salads, salad
dressings, seafood, soups, stews, stock,
vegetables, vinaigrettes and blends like bouquet
garni and fines herbes. Curly leaf parsley is
more commonly used as a pretty garnish.

ROSEMARY
Rosemary, Rosmarinus officinalis, is a perennial,
shrubby herb in the Lamiaceae family native to
the Mediterranean basin that is renowned for its
strong, warm flavor of earthy pine.

Used extensively in French, Mediterranean, and

Italian cooking fresh rosemary seasons fish,
grains, grilled meats, herbal teas, lamb, pork,
poultry, rice, stews, vegetables, and vinaigrettes.

SAGE
Culinary sage, Salvia officinalis, is a perennial
evergreen herb in the family Lamiaceae from the
Mediterranean region. Its strong, warm, and
peppery flavor has hints of citrus, eucalyptus, and
pine.

The strong flavor of fresh sage goes a long way

in a recipe, so use a light touch to season eggs,
fruit, gnocchi, pasta, poultry, sauces, sausages,
stews, and stuffing.

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 SHISO
Shiso, Perilla frutescens, is a perennial plant in
the mint family, Lamiaceae, indigenous to
mountainous regions of Asia and India, but is
usually grown as an annual in temperate zones.

It has a strong, grassy flavor of anise, basil,

cinnamon, and spearmint.

Used primarily in the cuisines of Japan, Korea,

and Southeast Asia, fresh shiso leaves are used
as a wrap and all-purpose seasoning for fish,
noodles, pickles, salads, sashimi, seafood, and
soups.

SUMMER SAVORY
Summer savory, Satureja hortensis, is an annual
in the Lamiaceae family native to northern Africa,
southern Europe, and the Mediterranean that’s
used for its peppery, earthy flavors of pine, mint,
and thyme.

Fresh summer savory features prominently in

European cooking and goes well with beans,
eggs, fish, fresh summer vegetables, game,
lamb, pork, poultry, rice, salads, salad dressings,
sauces, sausages, stuffing, and vinaigrettes.

TARRAGON
French tarragon, Artemisia dracunculus, is a
perennial herb in the Asteraceae (sunflower)
family that is indigenous to the temperate areas
of central Asia and has a sweet, grassy flavor of
licorice, pepper, and eucalyptus.

Fresh tarragon features prominently in French

cooking and is superb for seasoning Bearnaise
sauce, compound butter, eggs, fines herbes,
fish, poultry, salads, salad dressings, seafood,
tomato dishes, vegetables.

And it’s also used to great effect in condiments,

dressings, sauces, tarragon vinegar, and
vinaigrettes.

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 THAI BASIL
Thai basil, Ocimum basilicum v. thyrsiflora, is a
variety of sweet basil in the Lamiaceae family
that is cultivated to produce specific
characteristics for cooking.

Like sweet basil, its flavor is bright and sweetly

spicy with a distinct licorice taste and notes of
cloves. Used extensively in the cuisines of
Vietnam and all Southeast Asia, Thai basil is
more stable under high temperatures making it
suitable for cooking.

Use it fresh in dishes such as curries, fish, grilled

meats, noodles, pesto, pho, sauces, soups, spring rolls, stir-fries, and vegetables.
Thai basil can be used interchangeably with sweet basil in most dishes.

THYME
Common garden thyme, Thymus vulgaris, is a
flowering perennial herb in the Lamiaceae family
native throughout the western Mediterranean
and into southern Italy. It has an intense
woodsy/floral flavor and depending on the
species, can have tones of caraway, lemon, or
mint.

Popular in French, European, Mediterranean,

and Middle Eastern cooking, thyme is a primary
ingredient in the Levantine spice mixture za’atar
as well as the French blends of bouquet garni
and herbes de Provence.

Use fresh thyme to season beans, cheese

dishes, eggs, grilled meats, lamb, lentils, poultry, sauces, stews, stock, stuffing,
soups,
tomato dishes, vegetables, and vinaigrettes.

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 WASABI
Wasabi, Eutrema japonicum, is a plant of the
Brassicaceae (cabbage) family native to
mountainous river valleys in Japan.

With an extremely strong and pungent flavor

similar to horseradish or hot mustard, wasabi
produces vapors at the back of the mouth that
stimulate the sense of smell as well as taste
buds.

Used extensively in Japanese cuisine as a

condiment for sashimi, soba, and sushi, fresh
wasabi is also showing up in Western cooking to
flavor avocados, guacamole, hamburgers, roast
beef, and sauces. The wasabi stem should be
freshly grated for peak flavor, or it can be purchased pre-grated in tubes for
convenience.

SPICE BLENDS, RUBS, AND MIXES

From baharat to Za’atar seasoning, herb and spice blends are the basis for many ethnic
cuisines throughout the world. Adding these mixes to your cooking repertoire can add an
authentic touch to your efforts at international cooking and make your culinary creations turn
into something special.

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 BAHARAT
Baharat is a blend of spices using allspice, black
pepper, cardamom, cinnamon, cloves, coriander,
cumin, nutmeg, and paprika – regional variations
may also include loomi, mint, red chili peppers,
rosebuds, saffron, and turmeric.

The mixture imparts a sweetly toasted, smoky

flavor with a mild spiciness.

Used in Greek and Middle Eastern cuisines,

baharat flavors beef, breads, chicken, couscous,
dry rubs for meat, fish, lamb, lentils, rice,
seafood, soups, stews, and tomato dishes.

BEBERE
Bebere is a spice mixture with familiar, and
perhaps unfamiliar, ingredients that include
ajwain, basil, chili peppers, fenugreek, garlic,
ginger, korarima, nigella, rue, and salt.

This aromatic mixture has a rich, complex flavor

of bitter, spicy, and sweet notes. Bebere is an
important component in east African cuisine
used dry as a rub or seasoning, or it can be
mixed with oil to make a paste.

Delicious in slow-cooked dishes like beans,

grains, lentils, meatballs, roasted vegetables,
and stews it also shines via a western BBQ – try
it as a marinade or dry rub on the likes of
grilled burger patties, chicken, pork, ribs, steak, and veggies or in a big pot of
chili.

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 BOUQUET GARNI
The bouquet garni is a small bundle of fresh
herbs, traditionally made of bay leaves, parsley,
and thyme, and are usually tied together with
string or in a cheesecloth sachet for cooking.

Variations can include bay leaves, burnet,

chervil, peppercorns, rosemary, sage, savory, or
tarragon and impart a fresh, herbal flavor.

Popularized by French cooking, a bouquet garni

is suited to release its flavors in slow-cooking
dishes such as beans, bouillabaisse,
Bourguignonne, sauces, soups, stock, and
stews.

CHILI POWDER
Chili powder is a combination of the dried and
ground fruits of a variety of chili peppers, usually
cayenne, but might also include other chili
peppers such as ancho, bell, chipotle, or
jalapeno.

The ground chilies are combined with cumin,

garlic, oregano, paprika, and salt and the
intensity can vary depending on the types of
peppers used, but generally flavors are hot and
spicy with woodsy or smoky notes.

Chili powder is used in several cuisines including

Asian, Indian, Korean,
Mexican,
Portuguese, Tex-Mex, and Thai to season
beans, chili con carne, grilled meats, soup, stews, tacos, and vegetables.

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 CHINESE FIVE SPICE
POWDER
Five-spice powder is a blend of five spices,
cassia (Chinese cinnamon), cloves, fennel
seeds, star anise, and Szechuan pepper, that
create a warm and sweetly spicy flavor.

Other ingredients can include anise seeds,

cardamom pods, dried Mandarin orange peel,
galangal, ginger, nutmeg, or turmeric.

Popular in Chinese and Taiwanese cooking,

fivespice power is used as a dry rub or to season
savory dishes like bread coatings, fish, meat,
poultry, seafood, stews, stir fries, and
vegetables.

CURRY POWDER
Curry powder is a blend of spices used to mimic
the multi-layered flavors of Indian cuisine –
although it’s not actually used in authentic Indian
cooking. The earthy and sweetly spicy flavors of
chili peppers, coriander, cumin, fenugreek, and
turmeric were created for colonial Brits to try and
replicate the rich, complex flavors of the Indian
subcontinent back home.

Other common ingredients include asafoetida,

black pepper, caraway, cinnamon, cloves, fennel
seed, mustard seed, and nutmeg. Used to
quickly flavor Western versions of Indian dishes
such as curry, marinades, meat, poultry, rice,
sauces, soups, stews, and vegetables.
Curry powder is also well-suited for egg dishes, hamburgers, and potato salad.

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 DUKKAH
Dukkah is another spice blend that includes
toasted almonds, hazelnuts, and sesame seeds
along with coriander and cumin.

Other regional ingredients might include black

pepper, caraway, marjoram, crushed mint, pine
nuts, pumpkin seeds, sunflower seeds, and
walnuts. The flavor is warm, earthy, and nutty
with a satisfying crunch thanks to the nuts.

Popular in Egyptian cuisine, dukkah makes a

great spice crust or dry rub for chicken, fish,
grilled meats, and lamb. And when mixed with
olive oil, it makes a delicious dip for crusty
bread and vegetables.

GARAM MASALA
Garam masala is a mixture of dried and ground
warming spices, typically made of black
peppercorns, cardamom, cinnamon, cloves,
coriander, cumin, and nutmeg.

Regional variations can also include asafoetida,

chili peppers, cubeb, and star anise.

Flavors are warm, rich, and complex – more

noted for their depth and warming, thermogenic
properties than for spicy heat.

Used extensively in the cuisines of India and the

Indian subcontinent, garam masala is used as
a flavor base for curries, fish, legumes, meat,
poultry dishes, rice, sauces, soups, and vegetables.

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 HERBES DE PROVENCE
Herbes de Provence is a blend of dried herbs
that are native to southeastern France and
typically include marjoram, oregano, rosemary,
savory, and thyme.

Variations can also include the herbs basil, bay

leaf, chervil, fennel, and lavender.

The flavor is herbal and piney with a sweet

perfume.

Commonly used in French cuisines, herbes de

Provence is used to
season fish, grilled
meats, roasted or stuffed vegetables, pasta,
pizza, poultry, ratatouille, soups, stews, stock, and tapenade.

OLD BAY
Old Bay is mixture of herbs and spices
developed in Maryland that lists celery salt, black
pepper, paprika, and red pepper flakes in its
ingredients.

The combination creates a warm, salty flavor

with a hint of spiciness. Traditionally used to
season Baltimore crabs, Old Bay lends its flavor
to clam and fish chowders, crab cakes, cocktail
sauce, oyster stew, salmon patties, seafood
batter, steaming liquid for clams and lobster, and
tartar sauce.

It’s also popular as a seasoning on baked

potatoes, corn on the cob,
eggs, French fries,
popcorn, and potato
salad.

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 PICKLING SPICE
Pickling spice is a blend of whole and crumbed
herbs and spices used in pickling for their sour
and spicy flavors. Common ingredients are
allspice, bay leaves, black pepper, chilies,
cinnamon, cloves, coriander, mace, and mustard
seed.

Other popular pickling spices are allspice

berries, cardamom pods, celery seeds, cloves
(whole), dill seeds, fennel seeds, ginger root,
juniper berries, mace blades, and star anise.

For some recipes, the spices are tied into a

cheesecloth sachet for cooking then removed
before canning, others have the spices added
loose. Use pickling spice in chutneys, pickles, preserves, relishes, stews, and
roasted vegetables or as a dry rub for grilled meats.

POULTRY SEASONING
This spice blend was designed to add flavor to
chicken, quail, turkey, squab, Cornish game
hens, as well as stuffing. However, it’s also a
great all purpose mix to add to soups, stews, red
meats, and veggies. Add a dash to your chicken
pot pie or dumpling dish for a quick and easy
flavor additive.

Thyme and dried sage along with lesser

amounts of nutmeg, rosemary, marjoram, and
black pepper make up the bulk of the the basic
mix. Other spices that may be added include
allspice, celery seeds, ground ginger, oregano,
lemon peel, parsley, savory, dried onion,
cayenne, garlic powder, cloves, and/or paprika
depending on the recipe or commercial blend.

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 PUMPKIN PIE SPICE MIX
Pumpkin pie spice mix is a blend of dried and
ground warming spices that evolved from the
pilgrims combining New World pumpkins with
spices.

Today’s mix typically contains allspice,

cinnamon, cloves, ginger, and nutmeg (or mace)
and has a warm, sweet, and spicy flavor.

Used in autumn and winter baking, pumpkin pie

spice adds flavor to breads, hummus, muffins,
pancakes, pies, pumpkins, scones, roasted root
vegetables, and winter squash. It also adds its
piquant sweetness to coffee, mulled cider and
wine, and spicy teas.

RAS EL HANOUT
Ras el hanout is a spice mix that consists of a minimum of 12 dried, toasted, and
ground spices and herbs and a seemingly limitless maximum number! The basics
are allspice, cardamom, chili peppers, cinnamon, cloves, coriander seed, cumin,
fenugreek, ginger, mace, nutmeg, paprika (hot), peppercorns, and turmeric.

Regional variations can also include dried anise,

ash berries, chufa, fennel seeds, galangal,
grains of paradise, orris root, and rosebuds. The
flavor can vary with ingredients, but generally it
has a deep, earthy flavor – sweet, spicy without
too much heat, and floral notes.

Extensively used in the cuisines of Morocco and

neighboring North African countries, ras el
hanout is used in numerous savory dishes like
chickpea/veggie dishes, couscous, falafels, fish,
grilled meats, lamb, stews, soups, and tagines.
Or it can be used as a dry rub for fish, meat, or
poultry, added to condiments like a cucumber
riata or homemade ketchup, and to season
sweetened dessert fruits like apricots, dates, and figs.

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 SHICHIMI TOGARASHI
Shichimi togarashi is a seasoning mix made up of
seven flavors – typically dried and ground chili
pepper, nori, orange peel, poppy seeds, sansho
(Zanthoxylum piperitum or Japanese pepper), and
sesame seeds, both white and black.

The flavor – salty, savory, and spicy – is

delivered quickly, but doesn’t linger.

Used in Japanese cuisine, shichimi adds flavor

to beef bowls, marinades, meatballs, noodles,
pork patties, rice dishes including cakes and
crackers, soups, sauces, and as a dry rub for
grilled meats.

ZA’ATAR SEASONING
Za’atar seasoning is a blend of dried and ground
herbs, spices, and seeds that’s been around
since Biblical times.

Made of marjoram, oregano, salt, thyme, and

toasted sesame seeds, variations can also
include allspice, caraway seeds, cinnamon,
cloves, coriander, cumin, fennel seeds,
rosebuds, savory, and sumac berries. The flavor
is clear and herbal with strong nutty notes.

Used throughout the Levant, Za’atar is popular in

the Middle East where it’s typically sprinkled
onto flat breads brushed with olive oil, mixed
with yogurt into a dip, or used to season
hummus, meats, and vegetables. Its flavor also suits pasta sauces, pizza, and
salads.

THE SPICE OF LIFE

Now that you’re familiar with the many flavorful herbs and spices available, will you be trying
out some new seasonings?

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