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 | Bay Leaf, Parsley, Oregano, Thyme, Lemon, Cilantro, Macadamia Nut Oil | |
Arugula | Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils | |
Asparagus | Garlic, Lemon, Onion, Chives, Sesame Seed, Tarragon, Mustard | |
Bamboo Shoots | Sesame Oil, Green/Spring Onions (Scallions), White Onions, Low-Sodium Soy Sauce, Garlic | Add to salads or cooked dishes for a refreshing snap |
Beet Greens | 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 |
Bok Choy | Lemon, Garlic, Sesame oil, Macadamia nut oil | |
Broccoli | 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 rabe/raab | Citrus, Garlic, Low-Sodium Soy Sauce, Sesame Oil, Mustard, Red Pepper, Savory, Turmeric | |
Brussels Sprouts | Nut Oils, Caraway Seeds, Garlic, Onion, Cumin | |
Cabbage, Chinese | Sesame Seeds, Juniper Berries, Ginger, Vinegar | |
Cabbage, regular | Caraway Seeds, Celery Seed, Juniper Berries, Lemon, Tarragon, Vinegar | |
Carrots | Celery Seed, Citrus, Curry Powder, Ginger, Dill, Vinegars, Allspice, Star Anise, Bay Leaf, Caraway Seeds, Cinnamon, Cloves, Mint, Sage, Tarragon, Tomato | Roasted Vegetables |
Cauliflower | Chives, Coriander, Sage, Turmeric, Chinese 5-Spice, Natural Low-Sodium Bacon Salt | |
Celery | Garlic, Bay Leaf, Ginger, Miso | Celery Soup |
Chard | Garlic, Ground Pepper, Vinegars | |
Chicory Greens | Vinegars, Garlic, Lemon juice, Olive Oil | |
Collard Greens | Garlic, Ground Pepper, Vinegars | Nuts, Brown Rice and Greens |
Cucumber | Dill, Vinegar, Garlic, Pickling Spice, Sesame Seeds, Wakame or Nori Algae Flakes | |
Daikon | Vinegars, Garlic, Lemon Juice, Dill, Ginger | |
Dandelion Greens | Garlic, Ground Pepper, Vinegars, Dill, Tarragon, Macadamia Nut Oil | |
Eggplant | Basil, Garlic, Tomato, Chili, Hot Sauce, Fennel, Bay Leaf, Cumin, Marjoram, Oregano, Sesame Seeds or Oil, Tahini, Balsamic Vinegar, Green Onions, Chives, Dill | |
Endive | Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils | |
Fennel | Caraway Seeds, Fennel Seeds, Dill, Rosemary, Thyme | |
Green beans | Basil, Dill, Garlic, Onion, Savory, Lemon | |
Kohlrabi | Lemon Juice, Vinegars | |
Kale | Garlic, Ground Pepper, Vinegars, Dill, Tarragon, Coconut, Lemon | |
Leek | Thyme, Garlic, Bay Leaf, Saffron | |
Lettuce | Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils | |
Mushrooms | Black Pepper, Marjoram, Garlic, Parsley, Oregano, Sage, Tarragon, Thyme, Sesame, Liquid Smoke, Balsamic Vinegar, Saffron | |
Mustard Greens | Garlic, Ground Pepper, Vinegars | |
Okra | Garlic, Turmeric, Tomato | |
Onion, green/spring (Scallion) | Black Pepper, Parsley, Oregano, Thyme, Sesame, Vinegars, Saffron | |
Onion, white (Medium) | Caraway Seed, Mustard Seed, Oregano, Sage, Thyme, Paprika | Classic Green Bean Onion Casserole |
Pepper (Bell) | Basil, Oregano, Rosemary, Garlic, Black Pepper, Chili Pepper | Quinoa Wakame Stuffed Peppers |
Radishes | Vinegars, Garlic, Lemon Juice, Dill, Orange Zest | |
Rutabaga/Swede | Basil, Oregano, Lavender | |
Snow Peas | Sesame Oil, Onions, Dill Seed, Orange Zest | Add to salads or cooked dishes for a refreshing snap |
Spinach | Garlic, Ground Pepper, Vinegars, Dill, Nutmeg, Tarragon, Mint, Broth/Stock, Nut Oils | Peach Spinach Salad |
Sprouts | Vinegars, Lemon Juice | |
Summer Squash | Garlic, Citrus, Thyme, Rosemary, Oregano, Basil, Black Pepper, Tomato, Ginger | |
Tomato | Basil, Cilantro, Cumin, Fennel Seeds, Garlic, Oregano, Red Pepper, Black Pepper, Rosemary, Saffron, Tarragon, Thyme | Vegetable Salad with Dressing |
Turnip | Lemon, Vinegars | |
Watercress | Vinegars, Garlic, Lemon Juice, Olive Oil, Nut Oils, Seed Oils | |
Zucchini | Garlic, Citrus, Thyme, Rosemary, Oregano, Basil, Black Pepper, Tomato, Ginger |