Complete Guide for Vegetable Recipes

The following is a mini-guide to pairing seasonings with both fresh and cooked vegetables. Most of these seasonings are “free,” meaning they do not yield significant amounts of carbohydrates, proteins, or fats; however, oils, seeds, sauces, and fruit juices, should be used sparingly and/or considered in your total daily intake.

Vegetable	Seasonings	Recipe Ideas
Artichoke (must be cooked prior to eating)	Bay Leaf, Parsley, Oregano, Thyme, Lemon, Cilantro, Macadamia Nut Oil	Steamed Globe Artichoke with Cilantro Pesto Dip
Arugula	Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils	Mixed Green Salad
Asparagus (must be cooked prior to eating)	Garlic, Lemon, Onion, Chives, Sesame Seed, Tarragon, Mustard	Steamed Asparagus with Mustard Chive Sauce
Bamboo Shoots (available prepared, canned/tinned or jarred)	Sesame Oil, Green/Spring Onions (Scallions), White Onions, Low-Sodium Soy Sauce, Garlic	Add to salads or cooked dishes for a refreshing snap Chicken Broccoli Watercress Stir Fry
Beet Greens (must be cooked prior to eating)	Garlic, Black Pepper, Vinegars, Dill, Tarragon
Beet Root	Vinegars, lemon, garlic, dill, chives, rosemary, Star Anise, Allspice, Basil, Ginger, Mint	A great addition to soups, salads, and of course, savory vegetable mixes Roasted Vegetables Savory Beet and Brussels-sprout Bake
Bok Choy (must be cooked prior to eating)	Lemon, Garlic, Sesame oil, Macadamia nut oil
Broccoli (recommended to be at least lightly cooked, i.e. blanched, prior to eating)	Citrus, Garlic, Low-Sodium Soy Sauce, Sesame Oil, Mustard, Red Pepper, Savory, Turmeric	Saut? in sesame or infused olive oil or add blanched florets to salads, pasta, or other cooked dishes Broccoli Quinoa Brown Rice Pasta and Broccoli Medley Broccoli Pumpkin Pasta Quinoa Beef Broccoli Stir Fry
Broccoli rabe/raab (recommended to be at least lightly cooked, i.e. blanched, prior to eating)	Citrus, Garlic, Low-Sodium Soy Sauce, Sesame Oil, Mustard, Red Pepper, Savory, Turmeric
Brussels Sprouts (must be cooked prior to eating)	Nut Oils, Caraway Seeds, Garlic, Onion, Cumin	Savory Beet and Brussels-sprout Bake
Cabbage, Chinese	Sesame Seeds, Juniper Berries, Ginger, Vinegar
Cabbage, regular	Caraway Seeds, Celery Seed, Juniper Berries, Lemon, Tarragon, Vinegar	Vegetable Salad with Dressing
Carrots	Celery Seed, Citrus, Curry Powder, Ginger, Dill, Vinegars, Allspice, Star Anise, Bay Leaf, Caraway Seeds, Cinnamon, Cloves, Mint, Sage, Tarragon, Tomato	Roasted Vegetables Creamy Sweet Potato Carrot Soup Tomato, Stewed Okra and Carrots
Cauliflower	Chives, Coriander, Sage, Turmeric, Chinese 5-Spice, Natural Low-Sodium Bacon Salt	Cauliflower and Leek Soup
Celery	Garlic, Bay Leaf, Ginger, Miso	Celery Soup Lentil-Celery-Potato Soup Brown Rice Crockpot Fiesta Dish
Chard (must be cooked prior to eating)	Garlic, Ground Pepper, Vinegars Dill, Tarragon, Macadamia Nut Oil
Chicory Greens (frequently eaten both raw and cooked, but recommended to be at least lightly blanched)	Vinegars, Garlic, Lemon juice, Olive Oil
Collard Greens (must be cooked prior to eating)	Garlic, Ground Pepper, Vinegars Dill, Tarragon, Macadamia Nut Oil	Nuts, Brown Rice and Greens Mushrooms, Greens and Rice
Cucumber	Dill, Vinegar, Garlic, Pickling Spice, Sesame Seeds, Wakame or Nori Algae Flakes	Mixed Green Salad
Daikon	Vinegars, Garlic, Lemon Juice, Dill, Ginger
Dandelion Greens (must be cooked prior to eating)	Garlic, Ground Pepper, Vinegars, Dill, Tarragon, Macadamia Nut Oil
Eggplant (must be cooked prior to eating)	Basil, Garlic, Tomato, Chili, Hot Sauce, Fennel, Bay Leaf, Cumin, Marjoram, Oregano, Sesame Seeds or Oil, Tahini, Balsamic Vinegar, Green Onions, Chives, Dill	Roasted Vegetables
Endive	Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils	Mixed Green Salad
Fennel	Caraway Seeds, Fennel Seeds, Dill, Rosemary, Thyme	Roasted Vegetables
Green beans	Basil, Dill, Garlic, Onion, Savory, Lemon	Classic Green Bean Onion Casserole
Kohlrabi	Lemon Juice, Vinegars
Kale (must be cooked prior to eating)	Garlic, Ground Pepper, Vinegars, Dill, Tarragon, Coconut, Lemon	White Bean Lemon Kale Soup Coconut Stewed Garbanzo and Kale
Leek	Thyme, Garlic, Bay Leaf, Saffron	Cauliflower and Leek Soup Roasted Vegetables
Lettuce	Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils	Mixed Green Salad
Mushrooms	Black Pepper, Marjoram, Garlic, Parsley, Oregano, Sage, Tarragon, Thyme, Sesame, Liquid Smoke, Balsamic Vinegar, Saffron	Mushrooms, Greens and Rice
Mustard Greens (must be cooked prior to eating)	Garlic, Ground Pepper, Vinegars Dill, Tarragon, Macadamia Nut Oil
Okra (must be cooked prior to eaten)	Garlic, Turmeric, Tomato	Tomato, Stewed Okra and Carrots
Onion, green/spring (Scallion)	Black Pepper, Parsley, Oregano, Thyme, Sesame, Vinegars, Saffron	Vegetable Salad with Dressing
Onion, white (Medium)	Caraway Seed, Mustard Seed, Oregano, Sage, Thyme, Paprika	Classic Green Bean Onion Casserole Roasted Potatoes, Peppers and Onions with Smoky Salsa
Pepper (Bell)	Basil, Oregano, Rosemary, Garlic, Black Pepper, Chili Pepper	Quinoa Wakame Stuffed Peppers Roasted Potatoes, Peppers and Onions with Smoky Salsa Brown Rice Crockpot Fiesta Dish
Radishes	Vinegars, Garlic, Lemon Juice, Dill, Orange Zest	Vegetable Salad with Dressing
Rutabaga/Swede (must be cooked prior to eaten)	Basil, Oregano, Lavender	Smokin’ Hot Turkey Rutabaga Stew
Snow Peas	Sesame Oil, Onions, Dill Seed, Orange Zest	Add to salads or cooked dishes for a refreshing snap
Spinach (frequently eaten both raw and cooked, but recommended to be at least lightly blanched)	Garlic, Ground Pepper, Vinegars, Dill, Nutmeg, Tarragon, Mint, Broth/Stock, Nut Oils	Peach Spinach Salad Mixed Green, Fruit and Cheese Salad Spinach Soup Black Eyed Peas Spinach Stew
Sprouts	Vinegars, Lemon Juice	Spelt Salad with Mung Bean Sprouts
Summer Squash	Garlic, Citrus, Thyme, Rosemary, Oregano, Basil, Black Pepper, Tomato, Ginger	Millet with Zucchini, Olives and Tomato
Tomato	Basil, Cilantro, Cumin, Fennel Seeds, Garlic, Oregano, Red Pepper, Black Pepper, Rosemary, Saffron, Tarragon, Thyme	Vegetable Salad with Dressing Millet with Zucchini, Olives and Tomato
Turnip	Lemon, Vinegars	Vegetable Salad with Dressing
Watercress (frequently eaten both raw and cooked, but recommended to be at least lightly blanched)	Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils	Mixed Green Salad
Zucchini	Garlic, Citrus, Thyme, Rosemary, Oregano, Basil, Black Pepper, Tomato, Ginger	Millet with Zucchini, Olives and Tomato