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For the Love of Food
Fruits
Apple:
Equivalents: 3 medium apples weigh about one pound.
1 medium sliced apple yields a cup.
Substitutes: most any variety of cooking pears, quince, or chayote squash.
Varieties: the softer the apple the better it is for cooking, sauces. Firmer apples are best for baking.
Best for applesauce: Pippin, Rhode Island Greening, McIntosh, Elstar, Cortland, Fuji, Gala, Gravenstein.
Best for baking: Rome, Jonagold, Granny Smith, Pippin, Gala, Braeburn, Northern Spy, Gravenstein, Rhode Island Greening, York Imperial, Cortland, Winesap.
Bananas:
Bananas are the most popular fruit in the United States! The Cavendish variety is commonly found in every supermarket.
A Bite of History: Bananas Foster originated at Brennan’s Restaurant in New Orleans in the 1950’s. The dessert consists of bananas cut length-wise quickly sauteed in rum, brown sugar, topped with banana liqueur and served with vanilla ice cream. Named after Richard Foster a regular customer of Brennan’s Restaurant.
Substitutes: Plantains (mostly for cooking purposes) and mangoes (for texture).
Citrus:
Most citrus are either eaten out of hand, used to make juice, toss in a green salad, or tossed with other fresh fruits. The possibilities truly are endless.
Lemons
Substitutes: mostly common used is grapefruit. The acidity and sweetness in most varieties are about equal. (One interesting idea is to make a meringue pie with grapefruit). Others include limes, citron, or lemongrass (soups or marinades).
Satsuma (variety of mandarin orange)
Substitutes: blood orange, kumquats, ugli fruit, or grapefruit.
Pear:
Substitutes: most any variety of apple, quinces, or figs.
Equivalents: one pound is 3 pears.
Pears are best consumed after being stored in a paper bag for a few days. They are ready to eat when the base yields to pressure from your thumb. Pears are traditionally used for baking or poaching.
Pineapple:
- Substitutes: Papaya (also it will hold its shape when cooked).
Pineapples are very versatile fruits, you most often see them used in baking and roasting or simply eaten out of hand. Pineapples are also a balance to traditional roasted pork dishes which is spicy and sweet. The most common way to utilize a over ripe pineapple is toss it into a stir fry with a little butter or oil.
Another way to make the most of your fruit is to roast the pineapple in the oven. Peel and core the pineapple, cut into chunks, place on a baking sheet with a little olive oil. Roast the pineapple on HI broil for 2 minutes, flip and do the other side for the same amount of time. The roasted pineapple can be tossed in salsa or used as a finishing garnish for snapper, tilapia, or pork dishes. Once cooked the enzymes will stop breaking down and the fruit will last longer.
Strawberries:
The strawberry is actually a part of the Rose family and grows wild in America and Europe. The strawberry was actually cultivated in the 13th century. The American variety is the result of several centuries of crossbreeding with the wild Virginian strawberry and a Chilean variety.
Strawberries are best eaten out of hand. They also tend to be perfect for desserts and some baking. Strawberries have a tendency to be a little watery. Be sure to keep this in mind when baking. The best way to utilize them would be to make a coulis. A coulis is a general term referring to a thick puree or sauce.
All you need is about a cup of strawberries, lemon juice, and sugar (to your taste preference). In a medium saucepan bring the strawberries, lemon juice, and sugar to a boil over medium high heat. Remove from heat and transfer mixture to a blender. Blend until smooth, strain, and store any leftovers in a container in the fridge for up to a week. This can be served over top of other fruits, dessert breads, and cakes.
Vegetables:
Artichokes:
- Substitutes: Jersulam artichoke, burdock, or hearts of palm.
The artichoke is the unopened flower of a type of thistle. Artichokes are best enjoyed by placing the whole artichoke in boiling water and cooked for about 5 to 7 minutes. When finished the leaves seperate from the base and can be dipped in butter then eaten by drawing the base of the leaf through your teeth to remove the soft flesh. The most prized portion of the artichoke is the heart which is located at the base.
Arugula: (See Greens).
Beans (green & wax varieties):
- Substitutes: asparagus, broccoli, or okra.
- Equivalents: One pound is equal to 3-3.5 cups.
Green beans are best steamed or stir-fried until they are tender but should still be crisp.
Beets:
- Substitutes: carrots or tomatoes
- Equivalents: 3-5 medium beets equals 1 pound which is 2 cups diced. Canned beets are a good substitute for fresh.
Beets can be roasted, baked or used fresh. Roasted beets can go into the the oven at 350 degrees for about 40 minutes until fork tender. After roasting they can be drizzled with balsamic vinegar, salt, and pepper. Fresh, they can be grated in used as a substitute for red cabbage in coleslaw.
Bell (and other varieties) Pepper:
- Substitutes: Holland Bell Peppers, Italian Frying peppers, cubanelle, poblano, anaheim, pimiento, and dried bell pepper flakes.
- Equliavents: One tablespoon dried equals 3 tablespoons chopped fresh.
Sweet peppers, or more commonly known as bell peppers come in many colors, red, yellow, orange. Red bell peppers are vine-ripened green bell peppers. Common uses for bell peppers are in salads and sandwiches or stuffed. In cooking they can be sauteed, baked, roasted, grilled, braised, and steamed. Bell peppers should remain tender but still crisp in all dishes.
Broccoli:
- Substitutes: broccoflower, cauliflower, or broccoli raab (stronger flavor)
Broccoli is a relative of the cabbage and the name in Italian means, cabbage sprout. Broccoli can be steamed, fried, stir-fryed, served raw, and so on.
Carrots:
- Substitutes: jicama, daikon, carrot, kholrabi, cauliflower (all raw or cooked), turnip, and rutabagas (both cooked substitutes).
- Equvailents: 1 large carrot equals one cup grated.
Carrots are one of the most versatile vegetable in your kitchen raw or cooked. Carrots add sweetness and color whether used in soups, stews, stir-fry, slaw, or baking.
Cauliflower:
Substitutes: broccoflower (cauliflower and broccoli hybrid) or broccoli.
Equivalents: 1 head of cauliflower is equal to 4 cups. *Since cauliflower is generally cooked down or pureed it is best to purchase a dense heavy head.
Cauliflower is a part of the cabbage family and Mark Twain once wrote, “Cauliflower is nothing but cabbage with a college education.” The entire cauliflower is edible but the dense floret portions is called the ‘curd’. The stalks and the leaves can be cooked this takes more time and produces a much stronger taste than the curd.
Cauliflower can be boiled, baked, sauteed, fried, and roasted. The simplest way to enjoy cauliflower with all its crunchiness is intact is by roasting. The recipe below is very basic and it is strongly encouraged that you add spices that you would normally use in this dish. Roasted cauliflower is best served as a side or even in curries.
- 1 medium head cauliflower (2 1/2 to 3 pounds), cut into 1 1/2-inch-wide florets (8 cups)
- 2 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt
Preparation:
Put oven rack in middle position and preheat oven to 450°F.
Toss cauliflower with oil and salt in a large bowl. Spread in 1 layer in a large shallow baking pan (1 inch deep) and roast, stirring and turning over occasionally, until tender and golden brown, 25 to 35 minutes.
Celery:
- Substitutes: carrots, fennel stalks (longer to cook), chinese celery (more intense flavor), bok choy, and jicama.
- Equilavents: 1 rib equals 1/2 cup diced.
The most common variety is the pale green, Pascal celery. Celery is usually sauteed or used in casseroles, soups, stews, and sauces. A bunch or a stalk of celery consists of about a dozen individual ribs and the tender innermost part is called the celery heart.
Cucumbers:
- Substitutes: zucchini or beets.
- Equivalents: One pound yields about 2 cups sliced.
- Compliments: dill, mint, vinegar, yogurt, salt, sugar, fish, cream, celery seed, and tarragon.
Cucumber is mostly served raw in salads, drinks, sushi, and hors d’oeurves but can also be cooked like zucchini.
Garlic:
- Substitutes: garlic chives, onions, shallots, granulated garlic (flavor not texture). Garlic flakes–1/2teaspoon per clove. Garlic powder–1/8 teaspoon per clove.
- Equivalents: A head or a bulb of garlic usually contains about 10 cloves. 1 clove = 1 teaspoon chopped garlic.
Garlic has been used in just about every cuisine: Europeans use it raw and add it to salad dressings, Americans have been known to roast the whole bulb and spread the cloves on warm bread, Asian cultures use it in stir-fry and tonics, Indians use several varieties in curries. Garlic is a member of the lily family and is the cousin of onions, shallots, and leeks. To add garlic to any dish, it should be crushed, chopped, pressed, or pureed to release more aromatic flavor than slicing.
The easiest way to utilize a clove of garlic is to use a large broad blade knife, place clove under the knife (the sharp edge facing away from you), gently with the heel of your hand apply pressure to the blade. Fresh garlic should make a couple of loud snaps and then take your clove and simply remove the skins to continue preparation.
Greens (Collard, Mustard, Turnip, Kale)
Collard
- Substitutes: Frozen greens can be substituted for fresh. Kale, Kholrabi leaves, Bok Choy, Mustard (spicer), and turnip greens can be substituted in any recipe.
- Collard greens are a variety of cabbage which doesn’t form a head and instead produces a loose leaf bunch at the top of a long stem.
Kale
- Substitutes: collard greens, rapini, swiss chard, cabbage, napa cabbage, mustard greens, and spinach.
- Kale is a type of cabbage which prized more its hardiness and longer shelf life than other type of green. Kale has been cultivated for over 2,000 years and can be used fresh or cooked. One of the easiest ways is to braise the kale with a little olive oil, salt and pepper. This can be serve as a bed of lush green edible under roasted fish or simply toss it with other stir-fried vegetables.
Mustard
- Substitutes: gai choy (less pungent), kale, escarole, swiss chard, spinach, or radish greens.
- Mustard greens are generally more popular in the South than the rest of the country. The are two varieties, red and green both of which have a peppery bite. If the greens have too much of a bite for your taste you you can tame them by blanching in salty water before cooking. Greens can be steamed, sauteed, or simmered. Most often served as a side dish they are seasoned with salt, sugar (to sweeten the bite), butter, oil, bacon, or salted pork and onion.
- The easiest way to prepare greens is to first wash them thoroughly before cooking but be gentle as possible with the leaves. Next be sure to seperate the leaves from the ribs. Coarsely shred the stemless leaves. In a large pot, place 2 tablespoons of oil or butter along with 1/2 cup chopped white onion with salt and pepper. Allow the onion to caramelize, about 2-4 minutes, should be light golden brown. If you prefer to add meat you can throw in 4 strips of bacon or 3 oz of salted pork. Allow the meat items to cook half way and add 1/4 cup water and your chopped greens. Depending on the amount, greens cook rather quickly anywhere from 10 minutes to 30 minutes (if you are using more than 3 lbs ribless.)
Turnip:
- Substitutes: kale, dandeloin, mustard, collard, swiss chard, or spinach.
- Turnip greens are the heartiest of all greens, when they are young they are slightly sweet and as they age and mature they can become very bitter with a strong bite. Turnip greens should be washed thoroughly before cooking to remove any grit and remove the ribs. Turnip greens may be cooked in a variety of ways, boiling, steaming, sauteing, and they hold up well in stir-fry.
Eggplant:
- Substitutes: zucchini, okra, and portabella mushrooms.
Eggplant is usually never eaten raw but can be baked, grilled, roasted, fried, and sauteed. Eggplant are soft yet firm and given most any cooking method (except baking) yield a very short cooking time; 3-5 minutes (if grilled, sauteed, or roasted) depending on the thickness of the slices. Over-cooking eggplant can lead to a mushy or oily texture.
Leeks:
- Substitutes: yellow onion or asparagus (if being used as a side dish).
Leeks look very similar to the green onion, they are larger and impart more of an garlic-onion flavor. Leeks are commonly found in soups or as a side dish. Leeks are native to the Mediterranean. Leeks are prized for their unique subtle garlic-onion flavor. Leeks can be used in any dish they you may use onion in their hearty stalks add a nice texture to any dish as well.
Lettuce:
There are hundreds of varieties of lettuce and most are served raw. Heartier varieties with thicker leaves can be braised and served as a side dish with other vegetables. Substitutes and equivalents are based on comparable flavors and heartiness of the leaves. The four most common varieties usually found in supermarkets are: butterhead, crisphead, leaf, and romaine.
Mirliton (Chayote Squash):
- Substitutes: zucchini, kholrabi, other varieties of summer squash, carrots, and bell peppers.
Mirlitons are usually served cooked. They can be used in variety of ways including baking. Mirlitons can be used as an apple substitute in pie-making, stuffed like a bell pepper, or simply cooked as squash. To do this, cut in half along the center line, although there is no need to to remove the seed as it is tasty and delicious, spread with butter or oil, salt and pepper all to your taste and place in 350 degree oven for about 20-30 mins.
Mushrooms:
- Substitutes: tempeh, eggplant (both because of texture), asparagus, bell peppers, or zucchini.
- Equivalents: 1 pound of fresh mushrooms equals 6 cups sliced mushrooms. 6 cups sliced equals 3 cups dried.
Portabella mushrooms are a variety of cremini. The larger variety are perfect for grilling or roasted, their meaty like texture serves them well on sandwiches as a meat substitute. When grilling or roasting these mushrooms should only take 3-4 minutes on each side. Smaller baby portabella mushrooms are used to saute, bake, added to sauces, soups, and stews.
Shiitake Mushrooms have distinct earthy flavor. The larger meaty variety are most at home in stir-fry, soups, side dishes, or meat substitutes.
Onion:
Substitutes: the white bulb of leeks, shallots, green onions, chopped daikon, fresh herbs, and garlic.
Equivalents: 5 medium onions equal 1 pound; 1 pound equals 2 cups chopped or 3 cups sliced; 1 small onion equals 1/3 cup; 1 teaspoon onion powder equals 1 small onion.
The are many varieties of onions, the most common is the yellow onion which is higher in sulfur than white onions and is also the reason that one may begin to cry when chopping. One method to avoid tears when slicing onions is to place the onion in the freezer for 20 mins. The sulfur also allows for a more complex flavor and when sauteed caramelizes and browns more readily than other varieties. Onions are one of the most versatile items in your kitchen. Onions are used in a variety of ways, whether it is stir-fry, sauteed, baked, the possibilities are endless. The flavor of onions naturally provide a pungent and smooth aroma to most any dish that can’t be duplicated.
Parsnips
Substitutes: carrots, turnip, celeriac, parsley root, or sweet potato.
Parsnips are usually never served raw. They are often found in stews, but can be served pureed or mashed as side dish. Parsnips came from Europe in the 1600’s, this root vegetable is similar to the carrot in both texture and taste (only slightly sweet). Parsnips can be boiled, sauteed, baked, and steamed. So next time you find yourself creating a stir-fry or roasting try substituting with parsnips instead of carrots.
Peas
There are several varieties of peas. Whether it is black eyed peas or purple hull peas most are prepared the same way. Fresh peas take very little time to “cook,” mostly it is about applying heat to the point where the peas are soft but still firm and retain their shape. Dried peas should be soaked in water until their skin starts to become slightly wrinkled, this method speeds up cooking time as well as reducing the amount sugars which can cause flatulence.
Potatoes:
Substitutes: Sweet potatoes, lotus root, parsnips, rutabaga (all 3 especially in soups and stews), cauliflower, Jerusalem artichoke, yucca, and jicama (all for mashing or baking).
Equivalents: 1lb equals 4 cups diced which in turn equals 1 3/4 mashed.
There are 1,000’s of varieties of potatoes but currently worldwide the general population only eats about 6-9 different varieties. Potatoes behind bananas are the second most perfect food in terms of a balanced spread of essential vitamins and nutrients, like calcium and potassium. The potato is the most popular and most widely used vegetable because it can be baked, roasted, fried, boiled, etc.
- Best for baking: russet
- Best for mashing: russet, yukon gold, caribe and purple potatoes.
- Best for pan-frying: red skin, round white, new potatoes, and fingerlings.
- Best for roasting: new and Bintje potatoes.
- Best for steaming: new and yukon gold potatoes.
Radish:
In Latin, radix, means “root,” and a radish is the root of a plant in the mustard family. Radishes can vary in taste, from mild to peppery depending on variety and age. The greens of a radish can be prepared much in the same way of other types of greens. See Greens.
Substitutes: Daikon (slightly spicier) and Jicama (perfect for raw & fresh).
Spinach:
There are several varieties of spinach. Spinach originated in the Middle East and made its way to Spain in the 8th century eventually migrating it to the United States. Fresh spinach should be washed before cooking to remove all the grit. Spinach can baked, sauteed, or boiled. Many dishes that have spinach as an integral ingredient are appended with the phrase, a la Florentine.
There are several tasty ways to enjoy spinach, cultural dishes such as spanakopita ( spinach, feta, and phyllo dough pie), or simply cut up tender baby spinach, toss into a pasta salad for added color and flavor.
Sprouts & Shoots:
Sprouts are the result of seeds germinated anywhere from three days to a week. Shoots are a little older (and more flavorful), starting at three to four weeks.
GREAT WAYS TO SERVE SPROUTS and SHOOTS
* Add to tossed salads
* Use in coleslaw (cabbage, clover, radish)
* Try in potato salad (mung bean, lentil)
* Try in wraps and roll-ups (alfalfa, sunflower, radish)
* Stir-fry with other vegetables (alfalfa, clover, radish, mung bean, lentil)
* Blend into fruit shakes or juices (cabbage, mung bean, lentil)
* Blend with vegetable juices (cabbage, mung bean, lentil)
* Replace celery in sandwich spreads (lentil, radish)
* Mix with soft cheeses for a dip (mung bean, radish)
* Grind up and use in sandwich spreads (lentil, radish)
* Top grilled cheese sandwiches after grilling (alfalfa, clover)
* Stir into soups or stews when serving (mung bean, lentil)
* Mix into pancake or waffle batter (buckwheat)
* Eat them fresh and uncooked in a sprout salad (salad mixes)
* Top omelet or scrambled eggs (alfalfa, clover, radish)
* Combine in rice dishes (fenugreek, lentil, mung bean)
* Add to sushi (radish, sunflower)
* Saute with onions (mung bean, clover, radish)
* Puree with peas or beans (mung bean, lentil)
* Add to baked beans (lentil)
* Steam and serve with butter (mung bean, lentil)
* Use in sandwiches instead of lettuce (alfalfa, clover, radish)
Squash ( zucchini, yellow, etc.):
see Mirlitons.
You can use Zucchini or Yellow Squash for this recipe. Enjoy!
Tomatoes:
Substitutes: sun-dried tomatoes (reconstitute before cooking), mangos, tomatillos, papayas (all can be used in salsa), and tomato paste (1 tomato=1 tbsp paste).
Equivalents: 1 large tomato equals 1 cup chopped.
The tomato is the fruit of a vine native to South America and it also a member of the nightshade family like the potato and the eggplant. This fruit is one of America’s favorite “vegetables” because of a classification that the government gave the tomato in 1863 for trade purposes. Tomatoes can be baked, roasted, pureed, and used raw.
- Ever heard of green tomato pie? This pie is very similar in both flavor and texture to apple pie and is prepared in the same manner.
- Roasted tomatoes, the simplest way to enjoy a nice hearty beefsteak variety, are prepared by preheating the oven to 375. Slice the tomatoes in half, sprinkle salt and pepper to taste, then drizzle with olive oil and balsamic vinegar. Place the tomato halves on a cookie sheet on a rack in the center of the oven for 45 minutes to an hour (until the peel starts to wrinkle). You can serve this as a side or sprinkle cheese and fresh basil for a main salad.
- The best way to utilize tomatoes that are about to go the trash, chop them, (be sure to remove any soft or molded areas and the seeds if you like,) and place the tomatoes in a stock pot. Add garlic, salt & pepper, and a blend of fresh or dried herbs like basil, oregano, rosemary, and tarragon. Let the mix cook on low heat for about an hour. It may be watery and be used as a soup based or sauce. A combination of any or all of these lends to a very tasty and easy dish which can be frozen for up to 12 months.
All information presented here can be found in its entirety:
www.epcurious.com
www.foodsubs.com
Bailey, Janet. Keeping Food Fresh, 1985. Dial Press, New York, New York.