What are the best ingredients for cooking ?

 

What are the best ingredients for cooking.. ?   

      

              

                            *1.(3).ingredients to cook food:           (Top of current page)

Lots of delicious foods we are trying to taste at our home. To make ready we have to maintain & follow the recipes and ingredients list. If we miss one major ingredients the expected taste will be missing or the total process may failure as cooking is a great art and you have to ensure the proper timing & proper ingredients in desired dish to cook. 

Essential ingredients to cook and eat food from around the world 

From Japan to Greece to Egypt, the world’s great cuisines all have one thing in common: delicious, mouth-watering food. But what makes them so different from each other? The ingredients that go into them, of course! If you want to try out all kinds of foods from around the world, then you need to stock up on these 10 essential ingredients to cook and eat food from around the world!

The World's Most Common Ingredients: What You Need to Know to Cook Foods from Every Corner of the Globe.. The basics of cooking are easy to learn, but some ingredients and techniques might be less familiar depending on where you’re from and what foods you like to cook. Fortunately, almost every country in the world has certain basic ingredients that form the basis of many dishes, which means you can make an effort to learn these staple items and use them in your own cooking. Here’s everything you need to know about the most common ingredients from around the world so you can cook with confidence anywhere.

 ingredients to cook with if you want to eat like a world traveler! Learning how to cook can be an extremely rewarding experience, especially if you love cooking and want to expand your skillset. However, it can also be intimidating if you’re new to cooking and don’t know where to start or how to use the ingredients available to you. Even experienced chefs sometimes need a little inspiration when they get in the kitchen, so we decided to share our top 10 ingredients that will help you feel like you’re eating like a world traveler every time you sit down at the table!

The World's Best Recipes: What Ingredients Do You Need? What ingredients do you need to cook the best food in the world? It all depends on where you live and what’s available to you, but there are some ingredients that are used across the globe in amazing dishes. To help you get started, here are the most popular food ingredients worldwide and some of their uses.

 

Egg-based recipes

Eggs are one of my favorite ingredients to cook with. Eggs make an excellent base for many dishes, such as omelets and scrambled eggs. For other recipes, eggs can be mixed with butter or used as an emulsifier in dressings and sauces. A good tip is to check out your local farmers market for fresh farm-fresh eggs that you can use in your kitchen!

 

Fatty meat, oily fish, and other animal products

Cooking ingredients for a healthy meal are generally of two categories, either carbohydrates or proteins. When you’re looking to find protein-rich foods, go for oily fish and fatty meat—that way you can get your fill while staying on top of your health.

 

Garlic, onions, chiles, shallots

these are some of our favorite flavor bombs, especially when cooked at high heat. But are these ingredients interchangeable in a recipe? Is there a universally best food to cook with these ingredients? No. Garlic, onions, chiles and shallots have different flavors—and they can impact dishes in different ways. Knowing how each ingredient works will help you create recipes that perfectly balance strong flavors with bold cooking techniques. Below we talk about how each ingredient plays a role in cooking.

 

Aromatic spices

In addition to helping preserve food, spices can add a lot of flavor to a dish. The first thing you should do when trying to cook up a new recipe is search for recipes with (for example, recipes with garlic). This will return recipes that list that ingredient as an ingredient. If you need help learning how to properly use spices in your cooking or have trouble finding where to buy them in your local grocery store, read our guide on common cooking ingredients.

 

Sweeteners (honey, molasses, brown sugar)

A little sweetener goes a long way toward enhancing flavors in a recipe. It also means you can use less sugar and sugar substitutes to add flavor without adding excess calories. In general, most recipes call for 3/4 cup of sugar, but if you replace it with 1/2 cup of honey, molasses or brown sugar, you’ll cut your daily caloric intake by up to 70 calories.

 

Vegetables

The key to a healthy diet is variety, and vegetables can be part of any meal. Raw vegetables are a great snack between meals, or you can incorporate them into salads, sandwiches, and stir-fries. The following ingredients are necessary for preparing most cooked dishes that include vegetables

 

Oils

To start, you’ll need oils to cook with. Usually, we’re talking about olive oil for sautéing or frying and some type of fat (usually butter) for baking. Flour or other starches are also necessary in baking recipes. Herbs and spices are used to enhance a dish’s flavor as well as balance out any other tastes that may be present.

 

Flour & starch (grains & tubers/roots or fruits ground into powder)

Flour is made from grains and/or tubers, while starch is derived from roots or fruits. Most flours are wheat-based, although there are exceptions such as quinoa and buckwheat. All-purpose flour (flour) is generally a blend of hard and soft wheats, with a little bit of malted barley for flavor. Unbleached all-purpose flour has had its husk removed so it won’t turn your finished product yellow.

 

Liquid ingredients

When cooking with liquids, there are a few things to remember. If you plan on reducing your liquid at any point during cooking (whether for deglazing or another purpose), make sure to use a pan that is big enough to accommodate at least twice as much liquid as you anticipate needing, since once you reduce liquids by half they increase in volume.

 

 Pimenton (Spanish Paprika)

Pimenton is a delicious mix of sweet and spicy peppers found in Spanish cuisine. It’s used to flavor many dishes, including chorizo, paella, soups and stews. With its deep red color, pimenton offers great visual appeal as well as taste. Since it can be quite spicy (for some), keep in mind that it’s often added at different stages of cooking for varied intensities.

 

 Mirin (Japanese Rice Wine)

One of my favorite ingredients from Japan, mirin is what gives teriyaki its delicious sweet and savory taste. Mirin is easy to add when cooking up grilled chicken or salmon. If you’re feeling adventurous, try adding it to your next batch of stir-fry veggies!

 

 Oyster Sauce

An Asian staple, oyster sauce is an ingredient most often used in Chinese cooking. It adds a savory flavor to stir-fries and noodle dishes. If you want to add oyster sauce without breaking out your wok, substitute it for soy sauce in stir-fries or marinades.

 

 Kewpie Mayonnaise

You might think of mayonnaise as something that’s used in sandwiches, salads, and dips. Well it turns out that Japanese mayonnaise is way different from American mayo. Japanese Mayo has Kewpie written all over it. Kewpie Mayo is light and fluffy, just slightly sweet, and doesn’t taste very rich which makes it ideal for many different types of dishes.

 

 Sambal Oelek

For Indonesians, there’s no meal without sambal. A condiment made from chili peppers, sambal has become popular around Asia for its zesty flavor and fiery kick. It can be enjoyed on its own as a hot sauce, but it also serves as an ingredient in various dishes from stir-fries to satay. Sambal oelek is a Malaysian version of sambal that uses anchovies for that umami flavor.

 

 Shichimi Togarashi Spice Mix

If you’re looking for an easy way to infuse authentic Japanese flavor into your dishes, shichimi Togarashi may be just what you need. An all-purpose seasoning blend, it includes seven ingredients that can be purchased online or in specialty grocery stores. Its blend of flavors includes: red chili pepper, orange peel, white sesame seeds, black sesame seeds, nori (seaweed), hemp seed and ginger. Try using it on grilled salmon for an authentic Japanese meal at home.

 

 Miso Paste

If you’re looking for an ingredient that makes anything taste better, try miso paste. Made from fermented soybeans, it can be used in soups, sauces and marinades. It is also high in protein. Miso comes in different strengths and flavors depending on its aging process. Try red miso paste as an alternative to red chili paste or fish sauce.

 

 Sesame Oil

Sesame oil is popular in East Asian cuisines, but it’s also used in Indian, African and Mediterranean recipes. Because it’s high in fat and richly aromatic, sesame oil is often used for sautéing or deep-frying.

 

Fish Sauce

Depending on where you travel, fish sauce may be called something different. In Vietnam, it’s nuoc mam. In Thailand, it’s nahm prik. It can be found under oyster sauce in American and Australian supermarkets—and generally sits alongside soy sauce and hoisin sauce. Basically, if you travel or eat at a lot of Asian restaurants, fish sauce is an ingredient you should get familiar with—quickly!

 

Miso Paste

This salty paste is made by fermenting soybeans, salt and rice or barley for at least six months. It’s common in Japanese cooking, used as a flavoring ingredient—not as a food thickener like European stocks and broths. Because miso has a distinct flavor (slightly sweet, slightly salty), it should be used in small amounts when cooking so that it doesn’t overpower other ingredients.

 

Soy Sauce, Tamari and Bragg Liquid Aminos

First, know that there are two main differences between soy sauce and tamari. Soy sauce is often made with wheat, and tamari is gluten-free. And tamari is richer in flavor than soy sauce. But both are loaded with sodium, so try reducing your intake if you’re on a sodium-restricted diet. Instead, try cooking with Bragg Liquid Aminos (also known as soy sauce alternative), which contains 16 percent less sodium than traditional soy sauce or tamari.

 

Curry Powder (and Other Spice Blends)

Curry powder, unlike most spice blends, is a unique blend that is widely popular and well-known. Curry powder is used to flavor stews and other savory dishes. It’s a mixture of spices typically including coriander, turmeric, cumin, fenugreek seed and more. The exact ingredients can vary widely based on location.

 

Peanut Butter

In American cuisine, peanut butter (often just called peanut butter) is a popular spread that goes well on toast, sandwiches and crackers. Peanut butter is also a common ingredient in many Asian dishes. Peanut allergies are among the most common food allergies in North America, so it’s good to know some alternatives for your international cooking adventures!

 

Sesame Oil

Found in Asian cooking, sesame oil is popular for its nutty flavor and high smoke point. This means it can be used for high-heat cooking. Sesame oil, which has a golden color, can be used as a substitute for vegetable oil or butter in cooking.

 

 Nutritional yeast

This vegan staple is packed with protein, fiber, B vitamins, iron, and folic acid. To boost its flavor even more, pair it with garlic powder for a savory combination or chili powder for an umami-rich mixture. Sprinkle it on popcorn or salads; use it as an alternative in recipes that call for parmesan cheese; add it to scrambled eggs; or simply eat a spoonful by itself.

 

 Garlic powder

A versatile seasoning for Italian, Indian, African and Latin dishes, garlic powder has a distinct flavor that lingers in your mouth long after you’ve finished eating. It can be used in place of fresh garlic in recipes. Note: because it’s made with dried garlic, you should use slightly less when cooking than you would fresh or bottled garlic. Garlic powder can be found in most grocery stores near other spices.

 

 Whole grain

Whole grains contain all parts of a grain, including germ, bran, endosperm, and hull. As a result, they have more nutrients than refined grains (which lose these components in processing) as well as more fiber. Whole grains tend to have a low glycemic index (GI), meaning they raise blood sugar slowly over time. They also help with satiety—in other words, they keep you feeling full longer.

 

 Extra virgin olive oil

Olive oil might not be native to Italy, but it’s been a staple of Italian cuisine for centuries. There are over 5 billion olive trees in Italy, so it’s no surprise that olive oil is present in most Italian dishes. It goes well with fish, meat, bread—really anything! The best part? You don’t have to spend much for a good bottle.

 

 White wine vinegar

White wine vinegar is similar to apple cider vinegar in its health benefits, but it has a more subtle, nuanced flavor. If you don’t have white wine vinegar on hand, you can use red or balsamic vinegar instead.

 

 Basil leaves

If you are looking for ingredients that can take your cooking skills to another level, then basil leaves may be what you need. People often think of basil as simply a garnish, but it is also used in many different ways including sweet dishes, savory dishes and even drinks. Basil has a wide range of health benefits as well, making it a great addition to any meal. Here are some important facts about basil that you should know before adding it into your dish.

 

 Dried mushrooms

Used in Asian cuisines, dried mushrooms are often referred to as mushroom powder. They’re most commonly used in soups or stir-fries. In addition to their unique taste, they also have anti-bacterial properties that help fight off illnesses such as colds.

 

 Coconut flour

Coconut flour is an ingredient that’s high in fiber, gluten-free, grain-free, lactose-free, non-GMO, Paleo friendly. Coconut flour is made from ground coconut meat (hence its name). This gives it a slightly sweet taste; many people like adding a dash of cinnamon or even vanilla extract for extra flavor. For example, many keto recipes use coconut flour as their main ingredient because it’s low in carbohydrates and higher in protein than almond flour.

 

 Flaxseed meal

This stuff is loaded with omega-3 fatty acids, which have been shown to reduce inflammation in your body. And that’s not all: Flaxseed meal helps lower cholesterol, improves digestion, regulates blood sugar, and even has anti-cancer properties. It doesn’t hurt that it has a nutty flavor that pairs well with savory dishes (even fish). Don’t be scared by these benefits—flaxseed meal tastes amazing once you get used to it!

 

 Honey

Whether it’s drizzled on warm toast or stirred into a homemade tea, honey is great for sweetening just about anything. What many people don’t know is that it can also be used for cooking purposes—especially when you want to add some sweetness and flavor to savory dishes. You can use it in marinades, soups, glazes, sauces, or as a rub before grilling.

Ingredients to prepare a food recipe or to cook_

What are the ingredients in your kitchen? There are over 10,000 different ingredients around the world. How much do you know about them? What do they taste like? Where can you find them? If you travel to other countries, what are the local ingredients there and how can you use them in your cooking? Check out this list of top 10 ingredients from around the world and their best-known dishes!

1.(3).(1).Active dry yeast: If you’re trying your hand at homemade bread, pick up a package of active dry yeast. This common baking ingredient works by activating through a simple proofing process, meaning you don’t have to add any other ingredients before adding it to your dough. From there, just knead with salt, water and oil (if you want) and wait for two hours while it rises. Once ready, form into bread loaves or rolls. The result?

1.(3).(2).Alliaceous vegetables: Perhaps best known for its role in pungent Indian dishes, garlic is one of a number of alliaceous vegetables. The allium family includes onions, leeks, chives, scallions, shallots, ramps and garlic. They are high in nutritional value—especially vitamins A and C—and low in calories. Alliums have a long history as medicinal plants due to their antioxidant compounds. They are said to be useful for reducing cholesterol levels and supporting cardiovascular health as well as being antimicrobial.

1.(3).(3).All-purpose flour: Use all-purpose flour when you’re making pancakes, pancakes, or fluffy chicken. You can also use it as a thickening agent for gravies and soups. For a healthier alternative, look for whole wheat flour or whole grain varieties of all-purpose flour at your grocery store. You can substitute 1 cup of these flours in place of 1 cup of all-purpose flour in most recipes.

1.(3).(4).Almonds: Whether you’re making a sweet, crunchy dessert or a savory vegetable-based snack, almonds are a great addition. The nuts are easy to incorporate into many recipes with other ingredients and provide protein and healthy fats. They also have fewer calories than most nut varieties. If you’re watching your waistline or counting calories, don’t leave out almonds!

1.(3).(5).Apple Cider: As mentioned earlier, apple cider is a kind of fruit juice made by pressing apples. While it’s similar in taste to apple juice, it has less sugar and more nutrients, which makes it a good choice for individuals who are watching their weight. Another difference between apple cider and regular fruit juices is that there are no preservatives added. You can buy organic or non-organic versions of apple cider depending on your preference.

1.(3).(6.Apples: While apples are native to China, they’re enjoyed worldwide. In fact, they were one of America’s first exports. While you probably don’t have room for many apple trees in your backyard or containers, it’s easy enough to plant a few trees in your yard or invest in an apple tree container.

1.(3).(7).Apricots: If you want to add a bit of sweet, slightly fruity flavor to your dishes, then look no further than apricots. Apricots are actually a type of stone fruit that hail from China; they have been grown there for thousands of years. While they are often used in desserts like cakes or tarts, they can also be added as a savory ingredient in things like stews. They bring their sweet-tart flavor and help thicken stews and soups.

1.(3).(8).Asparagus: This versatile veggie is most commonly used as a side dish, but it can also be used in casseroles or added to soups. Asparagus is high in fiber, low in calories and rich in protein, vitamins A and C, B vitamins (especially folate), iron, potassium, calcium and selenium. It also contains several antioxidant phytochemicals—namely glutathione—which helps protect your cells from damage caused by free radicals. Plus it’s easy on your wallet!

1.(3).(9).Assorted oils: It is best if you use a variety of cooking oils. You don’t want all your eggs in one basket, so it is important to have several different types of oil on hand in case you are not able to find a particular type that is ideal for your recipe.

1.(3).(10).Avocados: The first ingredient in guacamole, avocados are both versatile and delicious. They’re rich in vitamins A, C, and E, as well as potassium. But you may have heard that they’re also chock-full of healthy fat—making them an ideal ingredient for people looking to lose weight. The main issue with fat is that it tends to slow down absorption of nutrients.

1.(3).(11).Bacon: Imagine a country where people consume bacon with almost every meal. Where bacon is present in dishes that are eaten by rich, poor, and everyone in between. Where restaurants serve bacon with ever so many meals. Wouldn’t you like to visit? Now it’s time for you to travel without having to leave your home or spend money on an expensive plane ticket or hotel room.

1.(3).(12).Baking powder: Most recipes call for some sort of leavening agent—typically baking powder, which is composed of soda, cornstarch, or baking soda (sodium bicarbonate), and an acid like cream of tartar. Baking powder is essential in most baked goods—but it can also be used in savory recipes like biscuits, scones, pancakes, waffles, crepes and cakes. However you decide to use it your next recipe is sure to come out light as a feather.

1.(3).(13).Baking Products; Whether you’re just getting started in your kitchen or are a seasoned pro, having a solid stock of baking products on hand is key. From pre-made pastry crusts to baking ingredients like flour, sugar, cocoa powder, and chocolate chips, we have all the basics you need.

1.(3).(14).Baking soda; Although an American invention, baking soda is still used all over Europe. Baking soda is a popular ingredient in breads and pastries, although it’s also very useful for cleaning. Combine half a cup of baking soda with half a cup of water to create an effective cleaner for your dishwasher or microwave. Just be sure not to combine baking soda with vinegar—the combination creates carbon dioxide gas, which can lead to explosions!

1.(3).(15).Balsamic; We think of balsamic vinegar as a staple in Italian cuisine, but what many people don’t realize is that it’s popular around much of Europe. Its tangy sweetness helps elevate almost any dish. Keep a bottle in your pantry for salad dressings, marinades, or drizzling over steak after it comes off the grill.

1.(3).(16).Bamboo shoots: If you’re looking for a vegetable side dish, you can’t go wrong with bamboo shoots. Often found in Southeast Asian cuisine, bamboo shoots have a satisfying crunch and earthy flavor that pairs well with roasted meat. Add them as a bed under your protein or toss them in during cooking.

1.(3).(17).Bananas; This popular fruit is a staple in many cuisines. It has antibacterial properties, and cooking bananas down into a sweet treat makes them taste even better. The potassium in bananas can also help stabilize blood pressure, making them perfect for combatting hypertension.

1.(3).(18).Barbecue Sauce; Authentic barbecue sauces start with a classic tomato-based base, then mix in spices. Barbecue sauce can be as sweet or spicy as you want it, so add a pinch of cayenne for heat or throw in some extra brown sugar if you want it sweeter. Think of barbecue sauce like ketchup—it’s one of those condiments that goes with everything. You can easily make your own at home, but there are also plenty of pre-made versions on the market.

1.(3).(19).Barley; From American burgers to Jewish kugel, barley is a versatile ingredient that’s been used for centuries as a nutritious staple. Barley contains vitamin B1, protein, fiber, magnesium and selenium. It’s most commonly found in soups, casseroles and other savory dishes. Barley can also be cooked like rice or couscous—it cooks quickly but requires more water than regular grain.

1.(3).(20).Bay leaves; Cooking with bay leaves is a little bit like cooking with garlic—the flavor builds as it cooks. If you’re using them for flavoring your stew, add whole bay leaves along with all of your other ingredients at first. Let them simmer for about half an hour (this will give them time to infuse your broth) before adding any other ingredients or removing the bay leaves.

1.(3).(21).Beans; One of humanity’s earliest sources of protein, beans are some of today’s most versatile ingredients. Beans come in many varieties and can be eaten as is or added to a dish for extra flavor and texture. Many cuisines—especially those in warmer climates—rely on beans for a hearty meal. All you need is a can opener! Of course, if cooking isn’t your thing, there are plenty of ways to use beans without taking up your valuable kitchen space.

1.(3).(22).Beef meatballs; A staple in Italian cooking, these tender meatballs are best served with spaghetti. Make a lot; they freeze well. In a mixing bowl, combine 1 pound ground beef, 2 teaspoons minced garlic, 1/2 cup chopped parsley leaves and salt and pepper to taste. Form into 12 meatballs. Add olive oil to a large pot over medium heat. Brown meatballs on all sides (about 4 minutes). Remove meatballs; drain fat from pot.

1.(3).(23).Beef stock; is a concentrated broth made from beef bones and various amounts of meat (usually marrow, fat, and connective tissue), vegetables, herbs, and seasonings. The ingredients are simmered for several hours (usually 12–24), skimming any excess fat or froth that rises to the surface. It is a key ingredient in many French dishes.

1.(3).(24).Bell pepper: Used as a vegetable in many cuisines, bell peppers can be eaten raw or cooked. They are often stuffed or added to stews and pastas. Bell peppers are an excellent source of vitamins C, A, B6, and E; manganese; folate; potassium; phosphorus; iron; magnesium; zinc; niacin; selenium. Here’s how you can make all-natural salsa using bell peppers in just 20 minutes

1.(3).(25).Bilberries; Sometimes referred to as European blueberries, bilberries contain antioxidants known as anthocyanins that are thought to help protect your eyes. While they aren’t widely available in markets outside of Europe, you can buy dried bilberries online or find fresh bilberries near you with a quick internet search.

1.(3).(26).Biscuits; Mix together 2 cups of all-purpose flour, 2 teaspoons of baking powder, and 1/2 teaspoon of salt. Add in 3 tablespoons shortening or butter, cold or melted. Then pour in 6 tablespoons milk (or water) until a dough is formed. Knead on a floured surface before rolling out thinly into an oval shape on a lightly floured board. Cut biscuits out with a drinking glass or cookie cutter.

1.(3).(27).Black Pepper; Whether you’re cooking in your kitchen or dining at a local restaurant, adding black pepper can always add a bit of pep to your meal. Black pepper comes from Piper nigrum, a plant native to India. When used in moderation, black pepper is linked with many health benefits. For example, its ability to lower cholesterol may help prevent heart disease; it also helps relieve gas and boost digestion when added to meals.

1.(3).(28).Black peppercorns; Many Western dishes call for peppercorns, but when cooking with black peppercorns (which come from pepper plants), note that they’re bolder than their white counterparts. If you’re substituting black pepper for white in a recipe, cut back on its quantity by one-third or half. And if your recipe calls for freshly ground pepper, you might try whole seeds—they have a more intense flavor than ground pepper.

1.(3).(29).Black, white or red currants: With its tart taste, black currants are great in jams and desserts, while white ones add texture. Red currants on their own have a more subtle flavor but work really well when paired with other berries. They’re also used in liqueurs such as crème de cassis.

1.(3).(30).Blackberries; This small red berry, which contains high levels of Vitamin C, has always been a staple in French cooking. Try them as a topping for yogurt or cake, or sprinkled over ice cream. You can also add them to pancakes or muffins for a nutrient boost. And if you’re looking for a fruity jam-like spread on your toast in the morning? Blackberry butter is your answer! Since it freezes so well, stock up when they’re in season and use them throughout the year.

1.(3).(31).Bottled Items; An overlooked ingredient that is essential in almost every kitchen, bottled items can range anywhere from balsamic vinegar to soy sauce. Stock up on these ingredients at your local grocery store or warehouse club, as they’re affordable, easy to find and come in a variety of flavors.

1.(3).(32).Brats; If you love sausage, chances are you'll love brats. You can make them in any style, but I love them German-style with a mustard-based sauce. They're simple to grill, too. Just cut off about an inch of your bratwurst's tail, poke some holes in it with a fork and throw it on a hot grill for five minutes or so, flipping once halfway through.

1.(3).(33).Bread; The first thing you will notice about bread in Vietnam is that there are no baguettes. You can still get a good loaf of crusty French bread, but it will look more like something you’d find at a farmer’s market than in your local boulangerie. Most bread here is made with rice flour, coconut milk, and sugar—and is sweetened with fruit jam as well as regular sugar.

1.(3).(34).Breadcrumbs: In certain cuisines, breadcrumbs are used in place of meat to add texture, flavor, and protein. Whether you’re vegan or vegetarian, these are great alternatives for dishes that use ground beef or chicken. Breadcrumbs also keep things low-calorie—just be sure not to consume too many!

1.(3).(35).Breakfast cereals: The advent of factory-produced breakfast cereals represented a major turning point in food processing. Many early breakfast cereals (such as those made by Post, Quaker Oats, General Mills, or Kellogg’s) were invented as health foods in an era when fresh foods were not widely available, but their popularity has declined since then. Other companies that have manufactured ready-to-eat breakfast cereals include Rice Krispies’ manufacturer Kellogg Company and Nabisco, which produced Sustain.

1.(3).(36).Broccoli; The health benefits of broccoli are pretty impressive. It’s a great source of fiber, choline, vitamin C, thiamin, vitamin B6, folic acid, pantothenic acid, potassium and manganese. On top of that broccoli is also high in protein content so it’s an ideal food if you want to build muscle or lose weight (it’s not a magic bullet for either goal but it can help you meet your daily requirements for these nutrients).

1.(3).(37).Brown Mustard; The earthy, peppery flavor of brown mustard makes it an excellent ingredient in Indian curries. In addition, its natural emulsifiers help thicken sauces. If you can’t find brown mustard seeds where you live, don’t fret; black mustard seeds will work just as well. Keep a jar on hand at all times—you never know when you might need it!

1.(3).(38).Brown rice; This rice is minimally processed, retaining a large amount of fiber that helps regulate digestion. Brown rice has been linked to lower cholesterol levels, improved bone health, weight loss and other health benefits, such as improved diabetes management. Add it to any dish that calls for cooked rice. Cook it in soups or stews to make them heartier, or serve it with stir-fried vegetables and chicken for a simple meal.

1.(3).(39).Brown sugar; A key ingredient in many desserts, brown sugar adds sweetness, color, and a complex caramel-like flavor. Brown sugar is simply granulated white sugar that has been mixed with molasses—the byproduct of refining sugarcane or sugar beets into table sugar. More often than not, brown sugars are light in color and darken as they sit; some contain small amounts of additives such as dextrose or corn syrup.

1.(3).(40).Brussels sprouts: Foodies love them; haters loathe them. They look like miniature cabbages, they grow on tall stalks, they sprout up in cool weather—and don’t forget their smelly reputation. But there’s a reason Brussels sprouts have earned their place on gourmet menus worldwide: Once you try that spicy little taste sensation, you’ll be hooked for life.

1.(3).(41).Buffalo; If you’re not a fan of red meat, buffalo is as lean as it gets. It’s very similar in taste to beef and a great substitute for burgers, roasts, or any other recipe that calls for ground beef. Plus, because it’s so lean, buffalo has far fewer calories than other meats—just 120 calories per 100g serving. The downside? It can be tough to find. You can purchase frozen buffalo at some specialty grocery stores or online.

1.(3).(42).Burdock; Native to Japan, burdock is a hearty root vegetable with a long history of culinary use. It’s been cultivated in Japan for nearly 2000 years and is used widely throughout Eastern Asia as an ingredient in salads, soups, and stews. Burdock has a neutral flavor that pairs nicely with pungent ingredients like wasabi or ginger. Try mixing burdock into your favorite miso soup recipe for an extra boost of natural energy and health benefits!

1.(3).(43).Butter; Yes, butter is controversial. The high saturated fat content in butter may raise your cholesterol levels, but it also contains nutrients such as vitamin A, D, E and K2 that are vital for a healthy body. Butter is a staple ingredient in numerous cuisines worldwide, whether it’s slathered on bread or used as part of a sauce. For best flavor use unsalted butter so you can control how much salt goes into your meals.

1.(3).(44).Buttermilk Substitute: You can make your own buttermilk by adding one tablespoon of lemon juice or white vinegar to a half cup of milk. Leave it for 5 minutes before use.

1.(3).(45).Cabbage lettuce: For centuries, cabbage has been used as a main ingredient in dishes, soups, and salads throughout Europe. Cabbage can be eaten raw or cooked. And it’s good for you, too! In addition to being packed with vitamins A and C, it also contains folate, which is good for heart health. Cooked cabbage gets milder in flavor than raw cabbage does. Try sprinkling cooked cabbage on top of your main dish as a side dish; you won’t even miss lettuce!

1.(3).(46).Cakes; What do you think of when someone mentions cake? Maybe you remember your grandmother’s scrumptious chocolate fudge frosting or a birthday party with all of your friends. Cakes are one of those things that everyone loves, but many don’t know what goes into making them. What makes cakes so delicious is that they have a variety of ingredients. We should also mention that not all ingredients used in baking are healthy!

1.(3).(47).Cane Sugar: Sugar comes in many forms, but cane sugar is one of our favorites. It’s far better for you than white table sugar (it has less calories per teaspoon), it keeps your immune system in tip-top shape, and it’s an antioxidant. Plus, it’s delicious! We like using a touch of coconut palm sugar in our porridge or raw desserts.

1.(3).(48).Canned beans: This humble ingredient is a staple of many cuisines around the world. It’s packed with protein, fiber, folate and plenty of other nutrients. Canned beans are easy to use in recipes—just make sure you rinse them before using! Many brands will also include directions for how long you should boil or simmer your can of beans. We recommend choosing organic canned beans over those that aren’t labeled organic whenever possible.

1.(3).(49).Canned fish: There’s an excellent selection of canned fish available in supermarkets, including salmon, tuna, mackerel, sardines, herring and anchovies. These are all high in protein—usually more than meat—and relatively low in saturated fat. They’re also often a cheaper alternative to fresh fish. Choose canned over fresh if you want a quick solution or if you can’t find any good quality fresh fish.

1.(3).(50).Canned fruit: If you can’t get your hands on fresh fruits or vegetables, canned varieties are an excellent option. They won’t contain added salt, sugar, or preservatives like some of their fresh counterparts, so they’re generally a better choice. Canned fruit is available in a variety of options, including diced and whole fruit (with no sugar added), juice-packed fruit, and fruit jellies/marmalades/butters.

1.(3).(51).Canned Goods: It’s been a while since I cooked, but when I did, canned goods were an absolute necessity. If you’re going to spend time cooking, it makes sense to have those ingredients on hand at all times.

1.(3).(52).Canned tomatoes; Made from sun-ripened tomatoes packed at their peak, canned tomatoes make it easy to add in rich flavor without time-consuming prep. They’re perfect for adding depth of flavor to soups, stews, sauces and so much more. Bring traditional Italian flavors home with San Marzano tomato puree—these tomatoes are often called the caviar of Italy for their intense richness.

1.(3).(53).Canned vegetables; In many European cuisines, canned vegetables are often substituted for fresh ones. This substitution might be inspired by a desire to cut costs, since canned vegetables are cheaper than fresh ones, or because of less-than-ideal growing conditions that make it difficult to grow veggies year-round. Whatever your reason for using canned vegetables in place of fresh, you can still create delicious dishes without spending more time in front of a stove.

1.(3).(54).Cannellini; To make a simple bean salad, combine cooked cannellini beans with arugula, cherry tomatoes, Italian parsley leaves, lemon juice, extra-virgin olive oil and grated Parmesan cheese. Serve chilled or at room temperature.

1.(3).(55).Canola oil; With a neutral flavor that works well with nearly any cuisine, canola oil is a good choice for cooking dishes that incorporate lots of spices or flavors. If you’re looking for healthy fats in your diet, canola oil is also high in Omega-3 fatty acids, which are beneficial to heart health. Cooking at high heat causes most oils to break down and lose some of their nutritional value; however, canola oil is an exception as it has a very high smoke point.

1.(3).(56).Capers; If you’re cooking Mediterranean dishes like ratatouille or spaghetti puttanesca, capers are an absolute must. Found in small cylindrical jars, these pickled flower buds can be added to virtually any savory dish. Whether you use them whole or sliced into thin strips, there’s no reason not to include them in your next meal.

1.(3).(57).Carrots; Whether it’s a crunchy raw snack or an important ingredient in a stew, carrots are versatile. They’re packed with beta-carotene, fiber, vitamin C, and antioxidants. Research shows that eating more carrots can improve vision, especially night vision. In many cultures they’re considered good luck!

1.(3).(58).Turnips; It’s okay if you think turnips are just white, mild-tasting, golf ball-shaped root vegetables that belong in a stew or soup. The fact is they’re also delicious on their own. Their texture and color make them great for grilling and roasting. The best part is that they’re incredibly cheap and available year round, making them one of the most common ingredients in restaurants around Europe.

1.(3).(59).Cauliflowers: Cauliflower is a vegetable that grows in florets. As a global ingredient, it can be found in a variety of cuisines worldwide. According to most food experts, cauliflower tastes best if it’s prepared al dente. To cook cauliflower al dente, place whole florets into salted boiling water and boil for three minutes or until just tender.

1.(3).(60).Cayenne: This spicy, hot chili pepper is popular in Mexican and Creole cuisines. It makes for an excellent addition to tacos, stews, and curries. Cayenne can be used in soups as well; consider blending it with some chicken broth or tomato juice for an easy but flavorful soup base. With their powerful punch of flavor and heat, chili peppers are a useful ingredient that can be employed in many different dishes.

1.(3).(61).Cayenne pepper; This ground powder is a key ingredient in many popular Cajun and Mexican dishes. Its relatively mild heat level (compared to, say, habanero pepper) makes it a good way for newbies to get their feet wet in international cooking. It’s also found its way into other Asian cuisines as well as American cuisine. Cayenne powder is high in capsaicin, which delivers pain-relieving properties and some studies suggest that it can increase your metabolism.

1.(3).(62).Celeriac; There are hundreds of ways to cook celeriac, a knobbly root vegetable with a pronounced celery flavor and a mild nutty taste. Celeriac pairs well with apples and cheddar, cabbage and cardamom, chicken and chile paste. One thing is for sure: you won’t want to discard celeriac’s outer layer when you cook it.

1.(3).(63).Celery: Though it may not be a favorite in your kitchen, there’s little doubt celery is one of most useful ingredients. The soft stalks can be added to soups and sauces, sprinkled over salads or even baked into breads and cakes! It has a delicate crunch that works in savory dishes and its anise flavor makes it perfect for seafood, chicken and even pork.

1.(3).(64).Cheddar Cheese: In western Europe, almost all cheeses are made using cow’s milk. Cheddar cheese is one of a few exceptions. The cheese has a crumbly texture that makes it perfect for sandwiches, melting, or snacking on with crackers and beer. In fact, there’s a reason why cheddar is so popular—it tastes good! And because it’s made with cow’s milk, it’s also high in protein, calcium and vitamin A.

1.(3).(65).Cheese; It’s a staple in cuisines around the world, but with myriad varieties and brands, figuring out what to buy can be tricky. We’ve put together a list of common ingredients (and their American equivalents) that will help you whip up some international favorites at home. Just don’t overdo it—cheese can sometimes be high in calories due to its saturated fat content. For best results, enjoy cheese in moderation.

1.(3).(66).Cherries; It turns out that cherries contain a ton of antioxidants, which means that they can help your body fight off free radicals. Free radicals are those dangerous molecules in our bodies that cause cell damage and weaken our immune system, so cherries can be a great way to keep yourself healthy. Cherries are also excellent for heart health and have been linked with reduced risk for cancer, including breast cancer. In fact, as little as one serving per day has been shown to improve both memory and concentration over time.

1.(3).(67).Chicken Breast; The chicken breast is a staple for a reason, and though it may be boring, there’s a reason you keep returning to it again and again. It has 50 grams of protein per cooked pound – more than any other cut on the bird – as well as little fat or gristle. It can also be used in all kinds of ways, making it an excellent choice for beginners looking to make an easy recipe with guaranteed success.

1.(3).(68).Chicken Broth; Learning how to make chicken broth is an excellent way to add flavor, nutrients and body to soups, stews and risotto, says Mark Bittman, author of How To Cook Everything. It’s also a fine way for beginning cooks (and anybody) to learn about stocks. Although it doesn't take much time or cost much money, homemade chicken broth will taste like a million bucks. It freezes well, so keep extra in your freezer at all times.

1.(3).(69).Chicken Soup: Chicken is native to Asia, but it has spread around much of the world and can be found in recipes all over. It’s tasty, healthy, versatile and cheap. You can buy bone-in chicken for soup for $1 a pound, or boneless breasts for about $2 per pound. Cuts such as thighs and wings are relatively inexpensive as well. Chicken soup has become a common comfort food because its warmth is enjoyed by almost everyone.

1.(3).(70).Chicken stock: Whether you’re making soup, stew, or pot roast, chances are you’ll need some chicken stock at some point. Chicken stock is a staple in just about every kitchen worldwide. Commercial versions can be purchased at your local grocery store or online, but homemade chicken stock is widely considered to be superior and will save you money over time. Homemade chicken stock also freezes well, so make a big batch on Sunday night and freeze it in smaller portions so you always have it on hand when cooking dinner.

1.(3).(71).Chicken Turkey; If you’re looking for a cheaper, leaner and more versatile version of chicken breast than what you’ll find at your supermarket, turn to turkey. Deli-style sliced turkey is a great substitute in chicken salad or served on sandwiches. Ground turkey can be substituted for ground beef in chili, tacos or spaghetti sauce (add some extra seasonings and spices when you do). Turkey is an excellent source of protein and amino acids as well as iron.

1.(3).(72).Chickpeas; This tasty legume is used in Middle Eastern and Mediterranean cuisine, with hearty stews being a specialty. And what’s great about it? It’s healthy, filling and versatile. Don’t forget that it makes an excellent topping for soups, salads and also serves as an ingredient in hummus!

1.(3).(73).Chile Flakes; While they may seem pretty basic, these little red gems are key ingredients in just about every Italian dish you’ve ever eaten. Try adding a dash of pepper flakes to your next pasta sauce—but don’t go overboard! Just a teaspoon will do. (Plus, you can always add more if you need it.) Just be sure to keep it at least an inch away from your eyes when cooking, or you might end up with a not-so-funny case of bloodshot eyes.

1.(3).(74).Chili paste: Used as a base in many Asian stir-fries, chili paste, also known as chili sauce or pepper sauce, is made by pulverizing dried chilies with vinegar and salt. It can be either red or green, although red is most common. It’s used in dishes like gochujang (Korean) and kochujang (Japanese).

1.(3).(75).Chili powder; Despite its Spanish name, chili powder is a key ingredient in South Asian and Middle Eastern cooking. Popular Indian dishes that incorporate chili powder include tandoori chicken and chicken vindaloo. Chili peppers are native to Mexico and Central America, but have been a part of Indian cuisine for centuries, adding their signature spicy kick to curries. Another type of red pepper called paprika also finds its way into Indian recipes like Butter Chicken.

1.(3).(76).Chocolate; The cocoa tree originated in South America, but now grows in tropical climates all over the world. The cacao bean pods are harvested and opened to reveal large white seeds that grow in abundance on each plant. These seeds are then fermented and dried, and then roasted until they're ready for consumption. Throughout history, cocoa has been used as a status symbol because of its rarity, but now it’s widely available at affordable prices around much of the world.

1.(3).(77).Cinnamon: There’s a reason cinnamon shows up in so many recipes around the world—it tastes good. And, because it’s also antibacterial and anti-inflammatory, it can reduce tooth decay and periodontal disease and improve gum health. Here are 11 ways to use cinnamon in your daily cooking routine.

1.(3).(78).Citrus fruit jams; The citrus fruits most commonly used in jams are lemons, limes, and oranges. These fruits contain an ample amount of pectin—the type of fiber found in fruit that’s best for making jams and jellies. Don’t use just any citrus fruit, though. Some recipes require additional pectin ingredients—like apples or grapefruit—for a proper jam consistency.

1.(3).(79).Citrus fruit jellies: The real star in most jellies is agar, a type of seaweed made into an extract that acts as a thickener and gel-forming agent. In fact, jellies can be made without pectin if you substitute with 1/2 teaspoon agar powder for each tablespoon regular pectin.

1.(3).(80).Citrus fruit marmalades: Recipes for making marmalades with various citrus fruits abound. If you want a relatively easy recipe, try making an orange marmalade by reducing 2 pounds of navel oranges, 4 lemons and 6 limes in 1 quart of water for about 4 hours. As always, be sure to use organic ingredients when cooking with citrus fruits; otherwise, you may be putting your health at risk due to toxins in pesticides and other chemicals.

1.(3).(81).Citrus fruit pastes; While citrus fruits like oranges and lemons are often used for cooking around the world, there are also a number of citrus fruit pastes that can be added as flavor enhancers to savory dishes. When added at appropriate proportions, these ingredients not only impart mouth-watering taste but also a visual appeal as well. The main ingredient in citrus fruit pastes is usually some form of lime or lemon, with varying other elements such as garlic, chilies, onions or herbs.

1.(3).(82).Citrus fruit purée: One reason that citrus fruit has become so popular in recent years is because it’s so versatile. From pies and cakes to chutneys and curries, there’s no end to what you can do with a wide range of citrus fruits. The main caveat is that you have to use real fruit.

1.(3).(83).Clarified Butter; In many recipes, we specify clarified butter for cooking. Clarified butter is also known as drawn butter or ghee. It’s produced by melting butter and removing its milk solids (which will burn easily) until only pure fat remains. It can be stored at room temperature without spoiling and doesn’t have any additives or preservatives.

1.(3).(84).Cloves; The tiny dried buds of a tropical evergreen tree, cloves are a pungent addition to most types of food. Cloves are native to Southeast Asia and India, but they’re now cultivated on plantations throughout warm climates around the world. Widely used in European cuisine, cloves are often ground or chopped before use. Their warm taste is similar to that of cinnamon, but with a spicier kick.

1.(3).(85).Cocktails: Liquor is a general term that can mean either alcohol in liquid form or spirits, so long as they are made by distilling fermented grains, fruits, and vegetables. And while cocktails are typically served after dinner or at parties, we sometimes need a little kick to get us through our first meal of the day. To create your perfect morning cocktail, simply choose your ingredients and add them in varying amounts until you’ve got something that wakes up your taste buds.

1.(3).(86).Coconut Milk: The most versatile of ingredients, coconut milk can be used in everything from soups and stews to curries and desserts. It contains plenty of healthy fats and nutrients that are great for your body. If you’re looking for a good alternative to dairy or other animal-based milks, look no further than coconuts!

1.(3).(87).Cookies; There are an endless number of recipes out there that use ingredients you can find in your local grocery store. But if you want to sample dishes from around the world, you’ll need to stock up on ingredients that aren’t available at home—or buy them online, which is easier and cheaper than ever. Here are some basic culinary necessities you might not already have in your pantry.

1.(3).(88).Cooking Oils: Oils are typically a major ingredient in sautéed dishes. Oils for cooking include both vegetable and animal-based oils, as well as margarine. Olive oil is popular for sautéing and, because it can be used at high temperatures without smoking or spoiling, is often used when frying foods. Canola oil is another common choice for sautéing and frying; its relatively neutral flavor makes it ideal for dishes where you want just a hint of flavor.

1.(3).(89).Coriander: A bright and citrusy spice (also known as Chinese parsley or cilantro), coriander is used in cuisines across South America, Europe, Asia, and Africa. It’s best known for its presence in Indian curries and Mediterranean dishes, but it’s actually a main ingredient in Mexican salsa verde and Eastern European breads. Cilantro may have more benefits than you think: Recent research suggests that eating cilantro regularly reduces blood pressure.

1.(3).(90).Corn; There’s corn in just about everything. Corn is used as a sweetener, it creates much of our vegetable oil, and some countries use it instead of flour when baking bread. Because it’s so ubiquitous, having an idea about how to cook with corn can make your meals more delicious and diverse.

1.(3).(91).Corn tortillas: For most people, corn tortillas are a daily staple. Often used for tacos and enchiladas, these high-carb tortillas are very versatile, making them an ideal part of any meal. Whether you want a taco or a burrito, you can use corn tortillas in your recipes to create savory dishes that can be paired with whatever your heart desires. The thing about tortillas is that they are very easy to make at home; you only need ground corn and water!

1.(3).(92).Cornstarch: For example, cornstarch is a popular ingredient in many Chinese and Japanese dishes. This starch is made from corn that has been cooked in water or slaked lime. Cornstarch is one of most versatile ingredients; it can be used as a thickener for sauces, soups and gravies. It’s also added to thicken puddings and custards.

1.(3).(93).Couscous: It’s one of many kinds of pasta, but couscous is a unique product in that it doesn’t use any flour—it’s made from crushed wheat. Found throughout North Africa and many Mediterranean countries, couscous can be served as a main course or side dish. It’s most often steamed in water with oil or butter added for flavor; it also pairs well with meats and vegetables.

1.(3).(94).Cranberries; While they don’t grow naturally in many parts of Asia, cranberries are a delicious ingredient in tart sauces, juices and puddings. Add them as an ingredient to cook food worldwide to your favorite meat dishes, such as lamb or duck. While raw cranberries have a pleasantly bitter flavor that balances savory flavors well, you can also try them out in baked goods for a sweet crunch. Cranberry sauce is an excellent addition for ham or pork roasts during holidays.

1.(3).(95).Cream Cheese: In every cuisine in America, cream cheese is a common ingredient. In Finland, it’s called juustoleipä, or bread cheese. It might be used as a spread on bread or crackers or added to an assortment of pastries and cakes. In Argentina, they call it queso crema y leche and use it in stuffings for rice and chicken dishes.

1.(3).(96).Cream of Veggie: Creamed spinach, mushrooms and/or onions are easy-to-make, versatile ingredients that can be served over a bed of lettuce for a side dish or tossed with pasta for an Italian-inspired meal. For cream of spinach, sauté fresh spinach in butter until tender and add 1⁄4 cup heavy cream before cooking until heated through. If using mushrooms or onion, sauté in butter or olive oil before adding half-and-half.

1.(3).(97).Crumbs / Stuffing: A classic dish served on holidays and family gatherings, crumbs (or stuffing) is used in a wide variety of dishes throughout much of Europe and North America. Made with spices, eggs, herbs and veggies, crumbs (also known as stuffing) is usually added to poultry or meat before cooking. Whether you’re a fan of Turkey Day or not, chances are you’ve had crumbs—or stuff—in some form or another at least once in your life.

1.(3).(98).Crushed red pepper: A little spicy, crushed red pepper can spice up almost any meal. This common ingredient is typically made by drying and crushing chile peppers such as cayenne, aji mirasol or Thai chillies. The best place to buy red pepper flakes is in bulk at your local natural foods store or well-stocked supermarket.

1.(3).(99).Cucumbers: Whether it’s in a salad, sandwich or martini, cucumbers are an essential ingredient in many foods. Whether you choose English or Persian varieties will depend on where you live, but there are two basic types — pickling and slicing. Though cucumbers are often available year-round, their peak season is summer through early fall.

1.(3).(100).Cumin; While typically thought of as a Middle Eastern spice, cumin is actually native to South America and is most commonly associated with Mexican cooking. Cumin adds a peppery, nutty flavor when used in cooking. It’s also popular in Indian cuisine and throughout Southeast Asia. In addition to being added directly into food, it can be ground up and mixed with salt and eaten on meat or fish before it’s cooked.

1.(3).(101).Curry powder: If there’s one thing that unites diverse cuisines and cultures, it’s their love for spices. Curry powder is a blend of ground spices common in South Asian dishes but also used across Africa, in Latin American cooking, and more. It is a mixture made up of numerous whole or ground spices. Depending on its composition, it can be yellow or orange/red.

1.(3).(102).Dairy; While Americans tend to eat more dairy than most countries, milk and its derivatives are still important ingredients worldwide. From France’s famed Brie cheese (made with unpasteurized cow’s milk) to India’s kefir (fermented milk), yogurt is one of the top ingredients across much of Europe, Asia, Africa, and South America.

1.(3).(103).Dijon Mustard; Mustard has a complex flavor profile that includes sweet, pungent, tangy and spicy notes. The consistency of mustard is thick with texture like jam. This ingredient is most commonly used as a condiment or spread on sandwiches but can also be incorporated into salad dressings, soups and sauces to give depth to your food recipes. Dijon mustard comes in three varieties: yellow, white and brown. The difference between these varieties depends on when they are harvested during processing.

1.(3).(104).Distilled White: The second most common ingredient in our list is distilled white vinegar. This type of vinegar is produced by fermenting corn, grains, and other products, then diluting it with water. The resulting liquid can be used as a base for any dish that needs acidity and tartness. While not as commonly used as apple cider vinegar or red wine vinegar, distilled white works just as well in many dishes.

1.(3).(105).Doritos: The idea for Doritos came about when Frito-Lay founder Arch West was out on a ski trip with his son, who came back hungry and asked for snacks. Being hungry himself, West realized he didn’t have any snacks on hand that didn’t need cooking or refrigeration.

1.(3).(106).Dried Beans: Beans are both nutritious and affordable. While it may seem daunting to cook with beans, which don’t necessarily smell or taste great when cooked, they’re fairly easy once you know how. The most important thing is to soak them in water overnight before cooking them. This removes gas-causing substances called oligosaccharides that make people who eat beans on a regular basis get bloated and gassy. The process also softens them, making them much easier to cook without falling apart.

1.(3).(107).Dried fruits; While fresh fruits are perfectly fine for some recipes, if you’re looking to cook a dish with a long shelf life, dried fruits are your best bet. Dried fruit also makes great snacks and is extremely beneficial in helping prevent and treat diabetes. .Canned goods: If you prefer fresh ingredients but need something that’s packaged and ready-to-eat, canned goods are a good option.

1.(3).(108).Dried gourd shavings: a common side dish in soups, stews and other dishes in South Asia, these thin strips lend a mild sweetness when cooked. They’re also usually fried before use, which means that you can reap their health benefits without being weighed down by an oily mouthfeel. Dried gourd shavings are an ingredient that’s found across many cultures around the world—and there are just as many ways to cook with them.

1.(3).(109).Dried grain; When you hear grain, you might think corn, oats or rice. However, grain can refer to any cereal grass that is cultivated for food. A few common grains include millet, sorghum and barley. Each grain can be ground into flour and used as a base for breads and pasta, or it can be added whole to soups and stews. A quick internet search can help you determine how best to cook with a particular grain.

1.(3).(110).Dried herbs: Before refrigeration, dried herbs were popular with cooks for two reasons. The first is that it was simply easier and cheaper to buy dried ingredients than fresh ones in some parts of the world (and, let’s face it, it still is). The second reason is that dried herbs tend to last longer than fresh ingredients before they go bad. Herbs keep their flavor longer because they don’t have as much moisture content.

1.(3).(111).Dried lentils: If you want to cook lentils but don’t have access to them fresh, buy dried instead. They’re easier and quicker to prepare and make a tasty addition to salads, soups, stews and stir-fries. This is because they become soft once soaked in water. Other dried pulses that work well when cooking worldwide include split peas, chickpeas and red kidney beans. All are good sources of protein, fibre and B vitamins such as folate.

1.(3).(112).Dry Beans: Keep in mind that dried beans need a lot more cooking time than canned beans, but you don’t have to soak them. Rinse them, place them in a large pot, cover with water and bring it to a boil. Reduce heat, add salt and cook for about 1-2 hours or until tender. Start checking after one hour so they don’t get mushy. If there is still too much liquid when they are finished cooking, drain some out.

1.(3).(113).Dry Herbs: Traditional herbs like rosemary, basil, oregano and dill are one of those ingredients that can be used as a fresh herb or dried for use in cooking. Dried herbs have a more concentrated flavor than fresh herbs. If you’re going to purchase dried herbs make sure you buy them in containers with secure lids, so they don’t lose their flavor and aroma when exposed to heat, light or air.

1.(3).(114).Dry Spices: Dried spices are commonly used in Indian and Middle Eastern cuisine, so stock up on cumin, mustard seeds, cinnamon, ginger and turmeric. To add a spicy kick to your meals, include chili powder or ground red pepper. Go for dried parsley, basil and oregano when cooking Italian food. Look for ingredients that do double duty like fennel seeds and bay leaves for soups and stews. Herbs like sage and thyme can be found year-round.

1.(3).(115).Eggs: While some people think of eggs as just breakfast food, they’re actually one of most versatile ingredients in your kitchen. These little wonders can be used for everything from sweet desserts (I dare you to try it) to savory main courses. And don’t worry about cholesterol—eggs aren’t unhealthy anymore (they contain lots of vitamins and nutrients that your body needs). Check out our list below for some recipes and tips on how you can use these versatile little guys in all kinds of ways!

1.(3).(116).Extra virgin olive oil: Without a doubt, extra virgin olive oil is one of the most important ingredients in cooking. Used for everything from baking breads and pancakes to roasting vegetables and sautéing meats, EVOO is usually a staple in any kitchen. It’s also rich in antioxidants and contains oleic acid, a type of fatty acid that reduces bad cholesterol levels while increasing good cholesterol levels.

1.(3).(117).Extracts and Flavorings: Extracts are concentrated liquids (usually oils) that have a particular flavor and aroma, such as vanilla or almond. If you don’t want to use an extract, you can also purchase essences; these are often made by steeping herbs or spices in alcohol or glycerin, which draws out their essential oils. But keep in mind that, just like with extracts, both extracts and essences will add a certain flavor to your food—and there’s no way around it.

1.(3).(118).Fennel: If you’re just learning how to cook food worldwide, you may not have even heard of fennel before. This Mediterranean herb is primarily grown in Italy, but it’s a staple ingredient in Indian cooking as well. It has a sweet licorice flavor and is used heavily in Bolognese sauce. Fennel can be hard to find at your local grocery store; ask around at your farmers market for where you can buy fresh fennel bulbs and stalks.

1.(3).(119).Fennel seeds: In Iran, fennel seeds are frequently used in Persian stews. In India, you can find them in a variety of dishes and drinks, such as dal (lentils) and tea. Fennel seeds also show up in Spanish cuisine, where they’re used with pork.

1.(3).(120).Feta: Produced in Greece and other Mediterranean countries, feta is a soft brined cheese with a tangy, salty flavor. Feta is used widely in Greek and Turkish cuisine, but it’s also enjoyed around the world. There are several different types of feta that are based on region.

1.(3).(121).Finishing Oil: In a lot of recipes, dishes and particularly in Asian cuisines, extra-virgin olive oil is often preferred for its lightness and fresh flavors. For cooking food worldwide and for raw uses like salads, dressings or dips though, it’s wise to choose a finishing oil. Here are our picks for some of those: Sesame Oil — Traditional Chinese medicine advises using sesame oil as a great way to strengthen heart muscles; use as you would any other finishing oils.

1.(3).(122).Fish: If you have never tasted seafood, add it to your list of things to try. Seafood is healthy, low in calories and contains plenty of protein. Many people say that fish is an acquired taste; you may need a few tries before you enjoy it fully. Salmon and cod are good options for those who are new to seafood or want to start simple.

1.(3).(123).Fish Sauce: Vietnam, Thailand, and Laos make a type of salty sauce called nước mắm made from fermented fish. It’s used as a condiment or seasoning in many dishes including noodle soups and stir-fries.

1.(3).(124).Flours: Foods like breads, pancakes, and desserts rely on flours for their texture. Flour is made from grinding wheat or other grains (like barley, oats, rye, or rice). It’s easy to find pre-packaged all-purpose flour at most grocery stores; whole wheat flour can be a bit harder to come by but is great if you’re looking for heartier textures and flavors. Either type of flour can be used to bake fresh bread or sweet treats!

1.(3).(125).Fresh Chili: Chili peppers are hot. They’re fiery, flavorful and packed with a variety of vitamins and minerals. But did you know that different chili peppers have different health benefits? Some have more iron than spinach; others are high in fiber, zinc or vitamin C. It all depends on what region they came from and how they were prepared—so next time you cook with a pepper or plan on adding one to your dish, take a second look at where it originated!

1.(3).(126).Fruit: No matter where you’re traveling, if you know what fruit is available, you can use it to your advantage. Fruit is delicious, healthy and easy on your wallet—and most types of fruits are simple to cook. Bananas, for example, are a staple of diets around the world because they’re high in calories and packed with vitamins. You can fry bananas or cook them into stews; either way they have a pleasant texture and add some substance to your meal.

1.(3).(127).Fruit jams: Although they’re not usually considered a pantry essential, jams are great ingredients to cook food worldwide. In fact, fruit is one of nature’s most prolific and diverse sources of antioxidants. What’s more, jams are surprisingly versatile; you can use them as an alternative to butter or jelly on toast, or as part of a homemade marinade for meat and fish.

1.(3).(128).Fruit jellies: For a delicious fruit jelly that is easy to make and doesn’t require a stove or oven, get your kids involved by handing them a mixing bowl, measuring spoons and sugar. Add fresh fruit to a saucepan with sugar and water, bring it to boil then let it simmer until they’re soft. Strain and blend it into a smooth puree, pour into moulds then refrigerate for up to 24 hours.

1.(3).(129).Fruit pastes: If you’re new to international cooking, it can be a challenge figuring out which foods are fresh and ripe and which ones have been cooked for too long or need a little help. Luckily, there are plenty of food ingredients that can help you get started making your favorite dishes—whether it’s salsa made from sun-dried tomatoes or tamarind paste that gives your soup a unique citrusy flavor.

1.(3).(130).Fruit purée: A fruit purée is a viscous liquid produced by forcing raw or cooked fruit, through a sieve or food mill to remove solid pieces of pulp. Fruit purées can be used for ice creams, sorbets, soups and other sauces. Fruit purées are also often called smoothies. They are commonly made at home with a mixer, but can also be purchased ready-made. Commercial varieties are available, made from concentrate and sold in bottles or cans.

1.(3).(131).Garlic: People all over the world use garlic as an ingredient in their everyday cooking. It adds a kick of flavor, but is also known for its wide-ranging health benefits and antibacterial properties. No matter where you live, you’ll find ways to cook with garlic. From Middle Eastern countries like Egypt, Lebanon and Turkey to European nations such as Italy and Spain, chefs all over are finding new and inventive ways to include garlic into their daily menus.

1.(3).(132).Garlic Powder: While it’s not nearly as common as salt and pepper, garlic powder is still a popular ingredient for cooking at home and on-the-go. It’s made from dehydrated garlic, which has been chopped into very fine pieces. You can sprinkle it over pretty much anything (including food that you don’t want your kids to know has garlic, such as mashed potatoes or baked chicken) or add it to sauces.

1.(3).(133).Genus Capsicum; The genus Capsicum has eight species. Of these, C. annuum is most commonly eaten, giving us bell peppers, pimentos and paprika. However, two other species—C. baccatum and C.

1.(3).(134).Genus Pimenta: The genus Pimenta, also known as pimento, refers to an aromatic flowering tree native to Jamaica and Central America. The fruits of some species are dried and used as a spice, similar to allspice.

1.(3).(135).Gherkins; Whether you’re cooking up a vinaigrette or frying up a batch of hush puppies, gherkins are an essential ingredient. Gherkins are pickled cucumbers and can be used as a garnish, or as an ingredient in dips, salads, sandwiches and burgers. They are low in calories yet high in vitamin C and other nutrients! Be sure to include these tasty ingredients on your next shopping list.

1.(3).(136).Ginger: This is a widely used ingredient throughout Asia, and it’s popular with Thai, Chinese, and Indian cooks. Ginger is perfect for flavoring rice dishes or gingerbread. It also acts as an antinausea treatment—and has been used for centuries to improve digestion. In general, it’s best when combined with other ingredients—otherwise its pungent taste can be overwhelming.

1.(3).(137).Globe artichokes; These plants grow from a tuber and have large, broad green leaves. They’re popular as an appetizer served with dips and sauces. Globe artichokes are native to western and central Europe but are grown worldwide for consumption. It’s not uncommon for globe artichokes to be confused with Jerusalem artichokes, which aren’t actually related. Both plants belong to a broader family of plants known as sunflowers.

1.(3).(138).Grains: Wheat, rice, oats, maize (corn), and other cereal grains provide carbohydrates that our bodies can use as energy. Whether you choose white rice or brown rice is a matter of personal preference, but one thing is certain: they both have similar levels of nutrients. Grains are a great source of B vitamins—particularly thiamin, riboflavin, niacin, and folate—which support your nervous system by producing enzymes for nerve function and maintaining healthy red blood cells.

1.(3).(139).Granola bar: Most granola bars on grocery store shelves are full of sugar and additives. Making them at home is a much better option since you can avoid things like artificial sweeteners, trans fats, and excessive amounts of saturated fat. These are easy to make with ingredients you probably already have sitting around your kitchen. Make sure you use oats that aren’t quick-cooking or instant oats; they won’t work well here. The dried cranberries add sweetness while also providing fiber and antioxidants.

1.(3).(140).Granulated sugar: For every three-quarters of a cup (100g) of granulated sugar, there is one and a half cups (300ml) of water. The ratio between granulated sugar and water for making a simple syrup for sweetening iced tea is two cups (400g) of granulated sugar per one liter (one quart, four cups) of water. If you want to make more concentrated simple syrup, use less water. If you want less concentrated simple syrup, use more water.

1.(3).(141).Grape tomatoes: Tomatoes are rich in lycopene, an antioxidant that fights heart disease and other cancers. Lycopene also helps you get a better handle on your weight. Eating a diet high in lycopene has been linked with having a lower BMI—making it easier for people to maintain a healthy weight. Grape tomatoes are one of the best sources of tomato nutrition. Consider tossing them into omelets, salads, or pasta dishes. Or throw them raw into hummus or salsa recipes—they add flavor and color!

1.(3).(142).Grapefruit: They may seem like a strange ingredient, but grapefruit adds a citrusy, fruity touch to many dishes. They’re often used for their tangy flavor, but some chefs prefer them for their oil. Grapefruit is also known as an ingredient that could help with weight loss by lowering insulin levels and reducing sugar cravings. Grapefruits are also high in vitamin C and lycopene—natural antioxidants that protect against cancer. Simply squeeze one over your favorite dish!

1.(3).(143).Grapes: This versatile fruit can be eaten fresh, dried, or made into wine. Grapes make great jams and pies as well. They are good source of fiber and Vitamin C, contain antioxidants and help fight cancer-causing free radicals.

1.(3).(144).Green beans: The green bean, or snap bean, is a plant species used for human food. The fresh or dried pods are generally called string beans. These are one of two most common types of edible beans in many parts of world. Green beans are often eaten while still young and tender, or sometimes more mature and tougher as yard long beans. They may be cooked by boiling, baking, steaming, stir frying or being tossed into a salad or salsa.

1.(3).(145).Green Onions: Most people buy green onions because they want a crisp, fresh taste. These onions often come as bunches and look similar to spring onions or scallions, with long green leaves coming out of a white bulb. Their white bulbs are milder than red or yellow onions and can be used in stir-fries, casseroles, soups and salads. They also make delicious oven fries when cut into sticks before roasting.

1.(3).(146).Green Peppers: Green bell peppers are nutritious and delicious. They’re loaded with vitamin C, vitamin A, and manganese—an essential mineral that helps fight free radicals in your body. A few slices of green pepper give any dish a sweet flavor without adding a lot of calories. Bell peppers can also be used for their texture as well as taste; top salads with them, add them to sandwiches or wraps, or chop them up and stir-fry them with chicken.

1.(3).(147).Green salad: Salad is great because it’s fast, easy and very healthy. It doesn’t have to be boring either, there are lots of ingredients that can spice up your salad. Try some avocados, coriander and rice wine vinegar. The same goes for fish; you can add some broccoli, carrots and soy sauce as well. There are so many different combinations of what you can add to your food when trying a new cuisine!

1.(3).(148).Green soya beans: These beans are a traditional ingredient found all over Japan, China and Taiwan. Not only are they delicious in stir-fries and soups, but they’re also high in protein and fiber. If you can’t find them at your local market, swap them out for edamame instead.

1.(3).(149).Grilled bratwurst; You don’t have to be from Germany (or Wisconsin) to love a grilled bratwurst. The sausage, made from pork and beef, is often marinated for extra flavor. The sausage can also be served with sauerkraut or on a rye roll topped with grainy mustard. (Did you know Germans were responsible for giving New York City its hot dog carts?) In America, these sausages are typically grilled over an open flame.

1.(3).(150).Grilled lamb pieces: Grilled lamb is a favorite around here. It has a nice gamey flavor and is very tender when cooked correctly. We recommend marinating it with some salt, pepper, olive oil and other spices or herbs of your choice before cooking over high heat for about five minutes per side. You can also use any leftover marinade as a sauce for dipping later on.

1.(3).(151).Ground Beef; The United States tops ground beef-consumption stats, with Canadians and Australians not far behind. This tasty meat is rich in protein and iron, as well as many other essential nutrients like vitamin B6, niacin, phosphorus and zinc. Use ground beef for anything from burgers to meatloaf or chili; a versatile ingredient indeed!

1.(3).(152).Ground coriander: If you’re looking for a new spice to cook with, give ground coriander a try. Coriander is also known as cilantro and has a somewhat similar taste and smell but with less bite. Use it as you would any other seasoning (it’s great for making curries and tacos) or bake it into breads for an extra kick. Did you know that coriander was used medicinally before it was used in cooking?

1.(3).(153).Heavy cream: From smoothies and soups to pasta dishes and creamy cakes, a good amount of cream is a tasty addition. Heavy cream is best used as an ingredient rather than as part of an on-the-go meal; if you’re drinking or eating it with any other food item, it will spoil quickly and spoil your meal, too. It’s best kept refrigerated after opening—and can be frozen for later use.

1.(3).(154).Homemade Spice Blends: From garam masala and paprika to jerk spice and shichimi, homemade spice blends are inexpensive, delicious, and easy ways of jazzing up simple meals without any other fancy ingredients. Take a look at our top 10 favorite kitchen spice blends from around the world.

1.(3).(155).Honey: Believe it or not, honey has been around for a long time. It was first discovered by hunter-gatherers who then decided to cook with it, using it as a sweetener in their cereals and other foodstuffs. The ancients soon came up with an ingenious way of preserving their new-found sweetener; they coated beeswax over honeycomb and placed it in clay pots called sarcophagi.

1.(3).(156).Honey & Maple Syrup: There are endless combinations of sweeteners from which you can pick, including honey and maple syrup. Both are great options for cooking because they have a distinct flavor and will compliment any recipe you’re using them with. The best part about both is that they’re natural sweeteners, meaning there won’t be any strange chemical ingredients or artificial flavors that could affect your health.

1.(3).(157).Honey Butter: While honey and butter may seem like strange ingredients for a recipe, most cultures around the world use these ingredients for their health benefits. And combining them, you get a tangy-sweet spread that’s perfect for everything from pancakes to salmon.

1.(3).(158).Hot sauce; If you’re American, it’s probably Sriracha. If you’re from somewhere else, chances are it’s Sriracha. Originally an Asian condiment and spread, now it can be found around every kitchen in America and beyond.

1.(3).(159).Instant Yeast: Yeast is a major ingredient in most baked goods, as it’s what causes dough to rise. Instant yeast, though, is essentially dehydrated active dry yeast that has been pulverized into a fine powder and has a longer shelf life than active dry yeast. It can be added directly to dry ingredients and does not need any rehydration or proofing before use.

1.(3).(160).Italian seasoning: If you’re looking for a flavorful, easy way to cook a healthy meal at home, it doesn’t get much better than Italian seasoning. This multi-purpose blend of dried herbs, including basil, oregano and parsley, adds an Italian twist to many dishes. Add it generously when cooking chicken or use a bit less for marinades on steak or fish. The traditional ingredients are easily found in grocery stores worldwide.

1.(3).(161).Ketchup: Tomatoes, vinegar, sugar and salt. The original recipe for ketchup was a trade secret of 19th century British chef named Henry J. Heinz. Today you can find ketchup on everything from French fries to pizza, but Heinz is still selling more than anyone else.

1.(3).(162).Catsup: Tomatoes are used around the world as a flavoring ingredient, though most associate catsup with American cuisine. They’re one of the most commonly used ingredients worldwide when it comes to cooking food at home. Their use dates back almost 500 years, first appearing on historical recipes from 14th century China. If you aren’t a fan of catsup or tomatoes, you can likely substitute ketchup with mango chutney or other flavorings—though both have slightly different tastes!

1.(3).(163).Kiwifruits: The kiwifruit, also known as kiwi fruit or Chinese gooseberry, comes from a fuzzy brown fruit that grows on vines and hangs down on long stems. It is native to northern China but is now grown in a variety of countries throughout Asia, North America and New Zealand. Kiwifruits contain an impressive range of vitamins (A, B1 and B6) and minerals (calcium, magnesium, iron). One medium fruit supplies over 100 percent of your daily recommended intake for vitamin C.

1.(3).(164).Kosher salt: This type of salt is used for dishes that don’t include meat or poultry, like soup and rice. Since it comes from natural sources—i.e., salt deposits harvested by hand—it’s kosher (fit) for use on foods consumed during religious dietary restrictions. It’s also very coarse, so it dissolves quickly. The more commonly available table salt has been highly refined and processed; a pinch will stay on your plate longer than kosher salt because of its larger crystals.

1.(3).(165).Leeks: First off, you'll need leeks. Leeks are a member of the onion family, but their flavor is milder than an onion. They're great for soups and purees because they have few strings and are delicious when sautéed with butter or olive oil. Use them raw for stuffing vegetable dishes such as tomatoes or squash; also excellent grilled or steamed.

1.(3).(166).Legumes: A great source of both protein and fiber, legumes are an incredibly versatile food. Beans, lentils, chickpeas and other legumes can be used as primary ingredients or flavorful additions in a wide variety of dishes from all around the world. Most commonly found in Indian dals, soups and stews and Mexican burritos, legumes are packed with flavor but low on cost.

1.(3).(167).Leguminous vegetables: The leaves of some plants are eaten as vegetables, such as cabbage, chard, daylily, and New Zealand spinach. Some edible flowers are also considered a vegetable.

1.(3).(168).Lemons: From pasta dishes and rice, to meat dishes and desserts, lemons are a staple ingredient for cooking many different types of food. For example, when adding lemon juice to your favorite spaghetti dish or grilled fish, you’ll notice an added boost of flavor that makes these meals taste much better. What ingredients do you use most often when cooking food at home?

1.(3).(169).Lentils: This legume can be prepared and eaten in a variety of ways, with or without its skin. Cooking lentils is as easy as cooking rice. They are available worldwide and come either whole or split into red, green, brown or black varieties. Red lentils have a mild flavor and are great when you want a thickening agent for soups, stews or casseroles. Split lentils have an earthy taste that lends itself well to meat dishes like curries and chilis.

1.(3).(170).Lighter Eating: When you’re eating out, it can be easy to make poor choices if you’re not familiar with what ingredients are healthy. To help you find better options on menus, use our guide of different types of food ingredients and their health benefits.

1.(3).(171).Limes: A great addition to any recipe, limes (or lemons, if you can’t find limes) provide a kick of flavor and acidity. They’re also a good source of vitamin C and antioxidants. If you’re cooking seafood, make sure to add some lime juice; it will take your dish from boring to extraordinary. In addition, use limes when making cocktails like mai tais and margaritas—adding some citrus brings out their already refreshing flavors.

1.(3).(172).Low-sodium stock or broth: Everyone can benefit from a low-sodium diet, but it’s essential for anyone with high blood pressure. It’s also an important way to decrease your intake of sodium if you have kidney disease or are at risk for heart disease. Low-sodium stock and broth make it easy to prepare food without adding too much salt. When buying low-sodium broths, look for reduced-sodium and low-sodium varieties that contain no more than 480 milligrams per serving.

1.(3).(173).Margarine: Butter lovers have been singing its praises for decades, but now it seems margarine might be on its way out. New research is showing that butter consumption isn’t actually bad for your health and may actually contain vital nutrients you can’t get anywhere else. The main ingredients of margarine are plant oils and water. While some of these contain heart-healthy monounsaturated fats, some of them can cause inflammation when not consumed in moderation (1).

1.(3).(174).Mayonnaise: A staple of Western cuisine, mayonnaise is an emulsion of egg yolks and vegetable oil. It’s easy to make at home, but a jarred version has its place in your kitchen too.

1.(3).(175).Meat products: Meat is a staple ingredient for cooking food worldwide. Meats such as beef, chicken, pork and mutton are widely used for dishes like stews and broths or simply served with sides of potatoes or bread. On an entirely different note, fish is also often used as a food ingredient and served steamed or baked whole. While it may seem quite exotic, seafood is actually very common to cook with around the world. Fish like cod and halibut are ideal ingredients for many soups, sauces and stews.

1.(3).(176).Microwave meals: You might not know it, but foods like meat and chocolate are microwave-friendly. In fact, nearly any dish can be cooked in a microwave—even if it says stovetop only on the label. In most cases, you don't need to do anything special. Just follow these guidelines when using your microwave for cooking: * Read through a recipe before using your microwave for cooking.

1.(3).(177).Milk: While you might be more familiar with powdered milk, cow’s milk is also commonly consumed around the world. Milk is a source of protein, calcium and vitamin D, making it a very healthy choice for those who drink it regularly. Most cultures consume at least some dairy products—but that doesn’t mean they all use it for cooking. While butter and yogurt are fairly common worldwide, cow’s milk has a limited number of uses when it comes to preparing meals.

1.(3).(178).Millet: At first glance, millet might seem like just another boring old grain. But you’d be wrong; whether cooked into a flavorful pilaf or teamed with cheese and eggs for breakfast, millet is a great ingredient to cook food worldwide. It’s gluten-free and comes packed with protein, minerals, and vitamins. The best part is that you can buy it in bulk at your local market for cheap!

1.(3).(179).Modernist and Molecular: Modernist cooking and molecular gastronomy have gained popularity over recent years. These techniques focus on using a variety of ingredients and techniques that allow you to cook food in a shorter amount of time without compromising quality or taste. And these are some modernist ingredients that can help you do just that

1.(3).(180).Mozzarella: This Italian cheese is high in protein and low in fat. Eaten on its own or added to pastas, pizzas, and salads, mozzarella can be used as a main ingredient or as a side dish.

1.(3).(181).Muffins: What's not to love about muffins? They're a decadent treat that you can eat at any time of day and they come in just about every flavor imaginable. Try making your own with these simple ingredients and watch them disappear!

1.(3).(182).Mushrooms: Most people associate mushrooms with cooking, and they are commonly used in Italian and Asian dishes. There are two major types of mushrooms—fresh and dried. Fresh mushroom slices can be added to stir-fries or omelets or chopped up for use in homemade sauces.

1.(3).(183).Mustard: You might not think of mustard as a must-have ingredient, but it’s actually one of top ten most used ingredients throughout several countries. Mustard is made from ground mustard seeds, which come from dried flowers grown mainly in Europe and Asia. One tablespoon contains roughly 8 calories, 0 grams of fat and 1 gram protein. It also has no sodium or carbs.

1.(3).(184).Nutmeg: Used as a flavoring and seasoning, nutmeg has been used for thousands of years by cooks around the world. If you’re using it as a spice, use it sparingly: too much of it can leave your food tasting a little funky. Nutmeg pairs well with other seasonings and ingredients, so if you like playing around with flavors, try adding it to your favorite dish.

1.(3).(185).Nuts: Brazil nuts are one of those foods that give you an incredible amount of bang for your buck. They’re high in selenium and other minerals, and contain significant amounts of magnesium and vitamin E. They’re also a good source of protein. You can make a great power shake with them (check out Pinterest for some cool recipes), or just eat them by themselves as a quick snack.

1.(3).(186).Seeds: For millennia, mankind has relied on seeds as a source of protein and fat for cooking. The most popular seed is sesame (Sesamum indicum), but pumpkin, sunflower, and flax seeds are also common. Sesame seeds have been cultivated since ancient Egypt; they’re used in Middle Eastern cuisines, including Indian cuisine. They’re also used in Japanese desserts such as mochi.

1.(3).(187).Oats: One of my favorite staples for every day is oatmeal. Oats are a nutritious grain that have been eaten for centuries and are an excellent source of whole grains, antioxidants, protein, and fiber. They can be used in numerous recipes as well—not just cooked up with milk and fruit! Oats can be added to cakes, cookies, muffins, pancakes or even made into breakfast cereal bars! You can also create cold cereal by mixing oats with yogurt and fresh fruit!

1.(3).(188).Oils: Fats and oils add flavor, texture, and richness to food. The culinary types you use depend on what you’re cooking; vegetable oil is typically good for high-heat cooking methods like sautéing or frying, while olive oil works best for finishing dishes at lower temperatures like roasting or grilling.

1.(3).(189).Olive Oil: Cooking doesn’t have to be complicated. There are some basic staples you’ll find in any kitchen and a lot of recipes require only a few ingredients. Olive oil is an easy-to-use cooking staple—you can use it for everything from sautéing veggies to frying chicken.

1.(3).(190).Olives: People living in Mediterranean countries are big fans of olives. These fruits can be used not only as garnishes but also as meat replacements. Add some chopped olives on top of your burger and enjoy a different spin on your classic American meal. People living in countries such as Italy and Greece have been eating olives for hundreds of years, so use those cultures’ experiences to help you enjoy these little fruits properly. You could even try adding them into soups or salads for an extra kick!

1.(3).(191).Onion mix: Onions are a staple ingredient in any kitchen. Onion mix is perfect for making soups and stews. A lot of chefs swear by onions, but it’s not just because they taste great on their own; onion mix works well as a base for other flavors, particularly those that need to be braised for longer periods of time. Onions also contain allicin, which has been shown to fight heart disease and cancer cells.

1.(3).(192).Onions: While onions are often discarded as one of those throwaway ingredients, there are plenty of recipes that call for them. Onions can be used to flavor beef, chicken, seafood and vegetable dishes. They’re even an ingredient in Worcestershire sauce! If you’re looking for a new recipe that uses onions, it might be helpful to choose an onion-centric recipe.

1.(3).(193).Onions red: As a bonus, onion also adds color to any dish, because it contains pigments called anthocyanins. Anthocyanins are responsible for that red/purple color you see in some fruits and vegetables (as well as on umbrellas). They’re also pretty healthy for you. Studies have shown that anthocyanins can reduce cholesterol levels, lower blood pressure and even help fight cancer.

1.(3).(194).Onions  yellow: With a zesty flavor, yellow onions pair well with meats, chicken and fish. The bulbs can be eaten whole and raw or chopped into salads or sauces. You can also use raw onion slices as sandwich toppings and add raw onion rings to your dishes for extra flavor.

1.(3).(195).Orange juice: Unless you’re a chef, chances are you aren’t going to use orange juice for much more than making smoothies or as a mixer for your favorite alcoholic beverage. But that doesn’t mean it can’t also be used as an ingredient for cooking food, like pancakes and marinades. If you want to learn about other foods that are commonly used for cooking around the world, read on.

1.(3).(196).Oranges: If you’re looking for a citrus fruit that tastes great, has a pleasant fragrance and is also visually appealing, then look no further than oranges. This sweet, refreshing fruit is abundant in many parts of the world thanks to its ability to grow easily (especially if you live somewhere warm). Oranges have been cultivated since approximately 1000 B.C., so it’s quite likely that your ancestors have eaten them before! They are also used frequently in various cuisines throughout Africa, Asia and South America.

1.(3).(197).Oregano: A perennial herb with a woody aroma, oregano has long been popular as a seasoning for Italian food. It’s also featured in many traditional American dishes, including pizza and burgers. Use fresh or dried oregano; don’t bother with ground varieties as they lose their flavor quickly. Also, look for oregano that comes from Greece or Italy; you’ll notice a difference between those grown elsewhere.

1.(3).(198).Oreos: Don’t let their name fool you. Oreos may be America’s favorite cookie, but that doesn’t mean they are healthy. But it does mean that if you love them (we know you do), there are ways for you to eat healthier versions. The world would be a duller place without Oreos, so don’t forget: enjoy responsibly!

1.(3).(199).Osmund: One of my favorite dishes in Jakarta is Soto Betawi, which is made with fresh ingredients including beef bones, meat, cabbage, hard-boiled egg and water spinach. The special flavor comes from ketumbar (coriander seeds), chilis and other spices. You can find them in many Asian or international grocery stores.

1.(3).(200).Other chicory: Chicory has been used as an ingredient in soups, salads, and deserts around Europe for centuries. In fact, it’s often included in vintage recipes that combine ingredients from different time periods. The root of chicory is a great source of natural sugars, and although it can be difficult to find outside of Europe (and sometimes France), it’s well worth looking for.

1.(3).(201).Other lettuce: Lettuce is commonly used in sandwiches, salads, and other dishes. But did you know that there are over 40 different varieties of lettuce? This gives cooks quite a lot of options for preparation and presentation. For example, green-leaf lettuce is most often seen as part of a salad mix; iceberg lettuce can be paired with bacon bits, blue cheese dressing, or avocado slices for an easy lunch; and endive can be seasoned or stuffed for an upscale side dish.

1.(3).(202).Pancake_ Baking Mix: If you’re planning on making pancakes in foreign lands, baking mix is a great idea. Not only can you make delicious pancakes in many different countries using pancake mix, but it’s also easy and convenient. Just add water and oil and that little packet of goodness is ready for eating!

1.(3).(203).Pancakes: You can find batter pancakes in pretty much every country. This is one of our favorites because it’s simple and delicious. Mix together 1 cup of milk, 1/2 teaspoon of vanilla extract, and 3 large eggs. Stir in 2 cups of flour and 1 tablespoon sugar (optional). Add salt to taste, then combine everything in a blender until smooth.

1.(3).(204).Panko bread crumbs; These Japanese bread crumbs (panko means breadcrumb in Japanese) are made from bread without crusts, and are airy, light, and crisp when fried. Panko makes for a lighter coating than traditional American bread crumbs because of its low density. One of my favorite uses of panko is in oyakodon—simply seasoned chicken and egg simmered in broth—which is traditionally dipped in beaten eggs before being dredged in breadcrumbs.

1.(3).(205).Papaws (papayas): Papayas are a popular ingredient in many Asian cuisines, especially Thai. Their mild flavor also pairs well with bolder flavors, so they’re often used as an herb or seasoning—similar to bay leaves or cinnamon sticks.

1.(3).(206).Paprika: This is one of my favorite spices, and it’s pretty versatile. Paprika can be used to season meats (like chicken or beef), fish, vegetables and even pasta dishes. It adds a slight kick of heat but also has slightly sweet undertones. When picking out paprika in your local grocery store, make sure you buy high-quality paprika that isn’t filled with cheap fillers and additives.

1.(3).(207).Parmesan: A staple in Italian kitchens, parmesan is one of those ingredients that’s equally good in savory and sweet dishes. In fact, Parmesan has such a high flavor intensity that only small amounts are needed. For example, check out these mouthwatering recipes on our site: Lemon-Parmesan Roasted Asparagus and Chicken Parm Sliders With Balsamic BBQ Sauce.

1.(3).(208).Parsley: Who knew there were so many different kinds of parsley? This is one of my favorite ingredients to add in when I’m making Indian food. You can put some chopped parsley into your tikka masala sauce or throw it into your chicken curry recipe. Really, I love just about any dish that has parsley in it; it gives food an added freshness that always makes me feel like I’m on vacation.

1.(3).(209).Pasta Noodles: If you’re traveling in Italy, pasta is going to be one of your best friends. It’s cheap, quick and easy to make and is great for taking advantage of local ingredients—which will be so much better than what you can get back home. Buon appetito!

1.(3).(210).Pasta: regular, whole wheat: pasta is one of those ingredients that pretty much everyone loves, whether they’re traveling or not. While it’s not exactly a favorite in some parts of Asia (there, it’s often considered just another starch—same as rice or potatoes), pasta has become so popular worldwide that we couldn’t ignore it on our list. Packed with carbohydrates and protein, plus an endless variety of shapes and flavors, it can be used for everything from appetizers to side dishes.

1.(3).(211).Pasties: These baked, pasty pockets are popular in many countries including Poland and Ireland. When making them at home, make sure to seal them well; otherwise, they can become soggy. To serve, place pasties on individual plates with small side salads. Since they’re made of potatoes and starchy vegetables, be careful not to eat too many of these at once—especially because they are so delicious! Also: Choose lean meat or vegetarian filling for extra nutrition.

1.(3).(212).Patisserie: Whether you’re an adventurous eater or not, there are certain ingredients that can bring some international flair into your cooking. One of those ingredients is patisserie. While its English translation might be pastry shop, most people don’t realize just how much versatility there is in patisserie products; they range from fruit pastes and flavoring agents all the way to sweet, creamy fillings and toppings.

1.(3).(213).Peaches: Did you know that peaches are native to China? They have been cultivated there for over 4,000 years. And though they have been eaten by people all over the world since then, peaches did not reach popularity in America until European settlers brought them over and started growing them. Now they’re one of our most popular fruits—and rightfully so: they’re delicious.

1.(3).(214).Peanut Butter: For some reason, peanut butter can only be found in most non-American kitchens at all hours of day. Peanut butter is great because it’s high in fat and protein, meaning it’s an excellent way to build muscle while on your adventure.

1.(3).(215).Peanuts; While most of us associate peanuts with running around in our pajamas, they’re actually not nuts at all. Peanuts are legumes and come from a flowering plant; in fact, they are one of few crops that grow underground. With their high protein content, creamy texture and versatility in flavor, peanuts make for an excellent addition to many dishes. Here are just some of our favorite ways we use them

1.(3).(216).Peas; Though not as exciting as spices, peppercorns and chocolate, peas can be used in many different parts of your cooking. From thickeners to soups, meals and more peas are an excellent ingredient for cooking worldwide cuisines. Try using them next time you’re making a beef or chicken dish from Eastern Europe. Or add some to that soup recipe you’ve been working on—you may be surprised how much flavor they provide.

1.(3).(217).Peppers; All kinds of peppers, both sweet and spicy, can be found almost anywhere in the world. And why wouldn’t they be? Pepper is easy to grow, cheap, and versatile enough that it can be used as a simple garnish or as part of an elaborate dish. If you’re looking for variety when cooking food from around your world, look no further than pepper.

1.(3).(218).Pies: In England, pies are not only delicious, but they’re very filling. One of my favorite pies is steak and kidney pie. The meat is tender and flavorful, while slices of tasty onions add a great texture. If you’re looking for an easy food hack that will save time on your meal prep in the kitchen (while still making delicious meals), then try cooking dishes like pasta or tacos in muffin tins. My personal favorite: Macaroni and cheese cupcakes!

1.(3).(219).Pineapple chunks: Pineapple is mostly water, but it also contains an enzyme called bromelain, which helps break down protein in our bodies. And what better way to get your daily dose of protein than by adding pineapple chunks and juice to your food? In fact, even just one cup of pineapple can increase your absorption of lysine—an amino acid that helps build muscles and prevent soreness post-workout—by 20 percent.

1.(3).(220).Pineapples: When in Hawaii, remember to pick up some pineapples for your next meal. Pineapples are ripe when their leaves fall off easily and their skin is golden-brown. To make a delicious juice, use one whole pineapple (cut into chunks), an apple (diced), and six mint leaves. Blend in blender until desired consistency is reached. Pour over ice or frozen yogurt for garnish and enjoy!

1.(3).(221).Pita bread; You won’t find pita bread on your corner deli counter in New York City, but it’s readily available in Europe and other Middle Eastern countries. And what can you do with pita bread? Almost anything—fold it into pockets for sandwiches, roll up meats and vegetables, drizzle some hummus on top or fill it with leftovers from last night’s dinner. No matter how you choose to use it, pita bread is an extremely convenient item that always delivers.

1.(3).(222).Plain yoghurt; Plain, full-fat yoghurt is an excellent base for creamy sauces and dressings. Mix in some herbs and spices for some extra flavour. Yoghurt can be used as an alternative to mayonnaise or sour cream. Use it as a substitute for buttermilk in recipes that require it, such as biscuits and cakes.

1.(3).(223).Plain yogurt; This tangy food is common in Middle Eastern, Mediterranean, and East Asian cuisines. It’s made by fermenting milk, which contains good bacteria that promote digestive health. The best part? A single serving of plain yogurt has about 20% of your daily calcium requirement. Who knew eating healthy could be so easy?

1.(3).(224).Pork Chops: There’s nothing better than one of these juicy, flavorful chops. Whether you’re in for breakfast, lunch or dinner, pork is always delicious. It’s also versatile and works well in many different international dishes. Pork is easy to prepare and cooks quickly. There are numerous ways to make it: roast it on a spit, grill it over hot coals or pan-fry it with vegetables.

1.(3).(225).Potatoes: You know that old saying, I’ll never leave home without my potatoes? Well, when it comes to potatoes, that may be true. They are good for so many things. Potatoes are an important ingredient in other dishes. For example, boiled potatoes can replace noodles in spaghetti dishes or soups. Additionally, mash them and use them instead of breadcrumbs to coat meatballs or cutlets before frying.

1.(3).(226).Poultry and meat; If there’s one overarching theme that captures much of modern global cuisine, it’s chicken and beef. Chicken and beef are extremely versatile meats; they can be grilled, fried, braised, baked, broiled or boiled. They pair well with an astonishing number of ingredients from around the globe. And since these meats are so commonly used in national cuisines across both Europe and North America, chances are good that even those unfamiliar with international cooking will have heard of them—and how to prepare them.

1.(3).(227).Powdered sugar: If you’re making crepes, or caramel, powdered sugar is ideal. It dissolves quickly in liquid and won’t sink your delicate pastries. Unlike regular sugar, powdered sugar doesn’t have any cornstarch—it’s just finely ground white sugar. And don’t forget that it can also be used as a last-minute sprinkling on top of desserts or ice cream. The best part?

1.(3).(228).Preserves or jelly: All kinds of preserves come out at summer’s end—peach, plum, apricot, and even currant. If you’re not familiar with preserves or jelly, they’re easy to make yourself. For example, apricot is quite versatile: You can spread it on toast; add it to salads; or use it in dessert recipes.

1.(3).(229).Pumpkin Pie Spice; This isn’t technically an ingredient, but rather, a blend of spices designed for pumpkin pie. It combines allspice, cinnamon, ginger, nutmeg and cloves. If you love pies or pancakes and want to incorporate more spices into your cooking repertoire, stock up on pumpkin pie spice—you can use it in countless recipes.

1.(3).(230).Pumpkins: pumpkin (Cucurbita maxima, variety Cucurbito pepo), is an edible fruit consisting of a thick rind and pulp surrounding a dense fleshy interior. It is widely grown for commercial use and is often used as a source of food after being processed in various ways. Other names include squash and gourd.

1.(3).(231).Quinoa: Although it’s grown in both North and South America, Quinoa is so special that it has its own superfood group. Incredibly healthy for all ages, it’s high in proteins, minerals, vitamins and phytonutrients. What makes quinoa one of our favorite ingredients is how versatile it is; eating like a worldly traveler means preparing food from around the globe.

1.(3).(232).Radishes: During my time living in Russia, I ate tons of radishes. They were often served plain or pickled alongside other veggies and meats, as well as incorporated into sauces for meat. Radishes are mild enough to not overwhelm your dish, but flavorful enough that they won’t be missed when added. If there’s one ingredient here that I wouldn’t have thought of using regularly unless I was really trying to explore different flavors—it would be radishes.

1.(3).(233).Raisins: We’re all familiar with raisins, but did you know that those dried grapes make an excellent ingredient for recipes from around the globe? Raisins can be used in everything from curries and casseroles, to stews and breads. Raisins are also great snacks in their own right. They can be added directly into your meals or eaten as sweet treats. Not only do they add flavor, they have plenty of fiber which will keep your stomach happy while on-the-go.

1.(3).(234).Ramen: There are lots of varieties of ramen, but they all have three things in common: noodles, broth and toppings. You can make anything from noodle soup with meat and veggies to pasta sauces or soups. As long as you have Ramen noodles on hand, your imagination is your only limit.

1.(3).(235).Raspberries: The little red fruit is big on nutrition. It's rich in vitamin C, thiamin, and riboflavin, and it also has plenty of antioxidants. Eat them fresh or add them to cereal, pancakes, waffles or yogurt for a tasty treat.

1.(3).(236).Red bell pepper strips: Red bell peppers have soft flesh and crunchy seeds. They're delicious in salads, stir-fries, sandwiches and stews; they can also be eaten on their own as appetizers. Red bell peppers are an essential ingredient in the delicious (and very popular) Spanish dish called Patatas Bravas. The dark red strips make an excellent substitute for bacon when making breakfast dishes such as Eggs Benedict or Eggs Florentine.

1.(3).(237).Red chili flakes: Maybe it’s their tangy, spicy flavor that gets us hooked, or maybe it’s their bold red color. Whatever it is, chili flakes are one of our favorite spices to add both taste and heat to dishes. With 2.5 grams of fiber per tablespoon, there’s another reason we love these flakes: they’re good for your gut health too! Sprinkle them on top of any dish and get ready for an international adventure in your mouth.

1.(3).(238).Refrigerator Basics: Whether you’re whipping up something for yourself or cooking for your whole family, it’s nice to know what ingredients are stocked in your refrigerator at all times. That way, when it comes time to put together an awesome meal, your skills won’t be limited by what’s available. Below is a list of ingredients that would likely be found in kitchens around (or across) the globe.

1.(3).(239).Rice: Whether it’s Basmati rice, Chinese long grain rice, or jasmine rice (one of my favorites), rice is one of those ingredients that can be found in pretty much every cuisine. It’s an excellent source of carbohydrates, meaning it will give you energy throughout your day, and—being a staple in many countries—it’s easy to work into almost any dish. It can also be used as a thickener for soups and stews when cooked with broth or water.

1.(3).(240).Rice Wine Vinegar; A staple ingredient in Asian cooking, rice wine vinegar is usually made from fermented glutinous rice, and can be used as a substitute for white wine vinegar in many recipes. It’s known for its relatively high amounts of potassium, calcium, and vitamin B1. In addition to being great for seasoning meats and vegetables, it’s also commonly used as a base for various sauces.

1.(3).(241).Roast chicken: If there’s one food that can be found in kitchens worldwide, it’s chicken. It’s no wonder, then, that roast chicken is so popular. The recipe for roast chicken is pretty straightforward: place seasoned chicken (preferably free-range or organic) in an oven preheated to 350 degrees and slow-roast for about an hour and 15 minutes or until cooked through. Yum!

1.(3).(242).Rolled oats: These can be used in place of breadcrumbs when making meatballs. Use 1/2 cup oats and 3 tablespoons broth (chicken or beef). Mix well and bake on cookie sheet for 15 minutes at 350 degrees. Roll into meatballs and use in spaghetti sauce, meatloaf, etc. They provide good texture and are great for gluten-free cooking. In many areas, they can be found in bulk at health food stores.

1.(3).(243).Rolls; Flour is perhaps one of best ingredients to cook with, because it can be used in so many ways. White flour is commonly used for basic yeast rolls, but it’s also used in baking bread and pizza dough. Whole wheat flour (which doesn’t contain all of its bran layers) is also common, particularly when making rolls that are supposed to have a crispy crust (like bagels). Other flours—like oat flour or rye flour—can add unique flavors and textures as well.

1.(3).(244).Rosemary: Herbs and spices are common ingredients in many countries. Consider rosemary. In Italy, it is a very important ingredient in cooking, specifically pizza and pasta. Rosemary has an intense and bold flavor that really fills up whatever it’s paired with, meaning Italians don’t necessarily need to pair it with other strong flavors. Its unique taste pairs well with lamb and other meats, as well as potatoes, zucchini and cabbage (hello, comfort food!).

1.(3).(245).Salsa: One of my favorite ingredients from around the world, salsa is an inexpensive and delicious way to add flair and flavor to any dish. It’s commonly used in Latin American countries but is also a great ingredient for grilling and meals that are served over rice or pasta. Try making your own homemade salsa by adding diced tomatoes, jalapenos, green bell peppers, cilantro and lime juice—you can make it as spicy or mild as you prefer.

1.(3).(246).Salt; As well as adding flavor, salt is used as a preservative, and can be found in most cuisines. It is often added to breads or other baked goods, and also used in preserving foods such as sauerkraut.

1.(3).(247).Sausage: When travelling, it is sometimes difficult to find ingredients we normally use at home. Sausage is one of those items that can be hard to come by, so don’t let that stop you from eating your favorite foods. While there are many different types of sausages and even brands, most sausages are very similar in terms of their ingredients.

1.(3).(248).Sausage rolls: A sausage roll is made by wrapping sausagemeat (ground pork or beef) in puff pastry. It’s an easy dish to make that requires no fancy ingredients, except for maybe some onions, but really it doesn’t even require that. Sausage rolls are popular in pubs and bars around Britain and are one of those types of dishes people don’t really know where they came from – just that they’re delicious, filling and cheap food.

1.(3).(249).Savory snacks: 1. Japanese Seaweed 2. Tortilla Chips 3. Salsa 4. Soy Sauce 5. Oyster Sauce 6. Sriracha 7. Sunflower Oil 8.

1.(3).(250).Scallions: Commonly referred to as green onions, scallions are an essential ingredient in many dishes. They can be used anywhere from soups and salads, to stir fries and pastas. In fact, they’re so versatile that they can replace chives and onions altogether. While their name doesn’t imply it, scallions are actually more closely related to garlic than onions. If only there was some dish that mixed these two seemingly incompatible ingredients...oh wait there is!

1.(3).(251).Seafood; Almost every cuisine across the globe uses seafood. Aside from being delicious, it’s also very versatile; fish and shellfish can be baked, broiled, fried, grilled or sautéed. If you choose to go all-in on seafood while traveling, make sure that it’s high quality. The fresher it is, especially when it comes to finfish and crustaceans (think lobster and crab), the better your experience will be.

1.(3).(252).Seasonings; Food is delicious. Food that’s delicious without seasoning? Not so much. So kick up your cooking game by loading up on these ubiquitous (and versatile) ingredients and seasonings: cumin, salt, pepper, turmeric, thyme, oregano and ginger. Use them in any dish—whether it’s a curry or a chili or pasta—and wow your taste buds in seconds flat.

1.(3).(253).Seeds: The next time you’re cooking up an international meal, consider using seeds instead of other seasonings. Seeds are used around the world as primary ingredients in food preparation and carry a wide range of flavors and textures depending on what they’re cooked in. Try sesame seeds as an ingredient in Asian stir-fries, or poppy seeds for salads that bring Italian flair.

1.(3).(254).Shallots: Although native to Central Asia, these small bulbs are now cultivated throughout Asia, Africa and Europe. Their distinctive flavor is well suited for creamy sauces such as mayonnaise and beurre blancs. Shallots are also widely used in spicy dishes due to their milder onion flavor.

1.(3).(255).Sharp cheddar: The sharp cheddar is traditionally used in mac and cheese, but it can also be used for many recipes. Sharp cheddar cheese is similar to medium or mild cheddar, but it has a higher fat content. Be sure that before adding the cheese into your recipes that you let it come to room temperature before adding it into any of your dishes. The full flavor of sharp cheddar will come out best when using at room temperature.

1.(3).(256).Shortening: A cheap alternative to butter that is often used in baking and cooking, shortening is made by hydrogenating vegetable oil. It makes food flaky and tender, and it tastes good too! The downside? Its high in saturated fat, which can increase your risk of heart disease. Additionally, partially hydrogenated vegetable oil contains trans fats that are even worse for your health than saturated fats are.

1.(3).(257).Sliced potatoes: Cooking potatoes in slices means more surface area. More surface area means more crust—which, when done right, is delicious. Slice them about 1⁄4-inch thick and watch as they crisp up beautifully in your pan. If you don’t have that much time, cut them thinner and make some home fries! They take just minutes to prepare and are one of my favorite foods on earth. Don’t have any fresh herbs? Use dried ones from your kitchen cupboard instead.

1.(3).(258).Soft drinks: Soda, whether diet or regular, is one of America’s biggest enemies when it comes to healthy eating. Not only do they add excessive amounts of sugar to your body (not good for anyone who eats regularly), but many drinks also contain food coloring and chemicals that can wreak havoc on your internal organs. One chemical called brominated vegetable oil has been linked to various neurological disorders. It’s best just not to mess around with soda in any way, shape or form.

1.(3).(259).Soy sauce: A staple in East Asian cooking, soy sauce is simply fermented soybeans and wheat that are cooked together and then filtered. With an umami flavor, it adds both saltiness and savoriness to many dishes. Soy sauce can be used as a dipping sauce or as an ingredient in stir-fry recipes, soups and more.

1.(3).(260).Spice: The spice cabinet is so much more than an essential storage space for cumin and coriander. Spices are packed with nutritional value, including antioxidants, vitamins, minerals and fiber. In fact, some research suggests that eating spices can help lower blood pressure, improve cognitive function and even protect against cancer. Plus they add flavor to your food!

1.(3).(261).Spice blends: Traveling is one of life’s greatest joys. When visiting foreign lands, many of us look forward to sampling unique flavors we can’t find at home. But it isn’t always easy to identify ingredients or know how they go together—that’s where local cuisine comes in. By picking up a cookbook or menu while traveling abroad, you have an opportunity to learn what natives use in their dishes.

1.(3).(262).Spices: Use spices, such as cinnamon and cardamom, in your favorite recipes. Cook food from different cultures by adding ethnic ingredients, such as cumin seeds for Indian food or fenugreek for African cuisine. These spices will make your homemade meals taste delicious.

1.(3).(263).Spinach: A great source of protein, vitamin A, and iron; spinach is probably one of your best options when it comes to incorporating leafy greens into your diet. It has a mild flavor that blends well with other ingredients, so it’s great for dishes from around the globe. You can either steam or sauté spinach for an Asian-inspired dish, or add chopped and fried leaves on top of pizza for an Italian treat.

1.(3).(264).Staff Picks: Our staff travel all over, and we’ve put together some of our favorite ingredients from each corner of the globe. From curries in India to pastas in Italy, these are ingredients that will bring a little bit of international flavor into your kitchen! Let us know what you think on Facebook or Twitter. We love hearing from our readers!

1.(3).(265).Stock: If you’re looking for an ingredient that would make your food taste more exotic, get yourself some fish sauce. This staple of Asian cuisine is made from fermented anchovies, and it gives foods a salty flavor and depth that can’t be beaten. It also adds tremendous flavor when combined with garlic and soy sauce or tamari (for those who are gluten-free). And because most brands don’t contain wheat, fish sauce is considered safe for those following a Paleo diet.

1.(3).(266).Strawberries: These sweet, red berries are well-known for their antioxidants and vitamin C content. Use them in salads, blended smoothies, or as an accent in savory dishes. Strawberries are perfect for using in desserts because they’re not too sweet. If used correctly, these little berries pack a powerful punch when it comes to health benefits.

1.(3).(267).Sugar: When it comes to cooking, sugar is one of those ingredients that you absolutely cannot do without. Whether it’s a sweet dessert or an ingredient in something savory, sugar gives food depth and layers of flavor—and makes life worth living! Most recipes call for granulated white sugar; while others require light brown or even confectioner’s. Understanding how each type of sugar is used will help you make better-tasting recipes.

1.(3).(268).Sunflower: Don’t let its diminutive size fool you—sunflower seeds are as powerful in your meals as they are in your garden. These tiny little sun-drenched orbs deliver a broad range of vitamins and minerals, including tons of magnesium, which is essential for healthy digestion, along with copper and zinc. The versatile seed can be toasted or raw, tossed into smoothies or baked goods.

1.(3).(269).Sushi: To create sushi, you’ll need seaweed (nori), rice, a little salt, and some fillings. The main ingredients in sushi are raw fish and rice. Nori is made from edible seaweed and is often sold dried. To make sushi at home, you'll need to cook it first with a flat iron over an open flame before adding it to your dish.

1.(3).(270).Sweet corn: Grilled corn on the cob may be a summer staple, but when you get in a fall or winter food rut, try cooking up some delicious roasted sweet corn instead. Sweet corn is usually available all year round and can be frozen for several months. Whether you purchase sweet corn at your local market or grow it yourself, you’ll love grilling sweet corn and eating it as a side dish, with dinner or even as dessert.

1.(3).(271).Sweet peppers: The sweet pepper is high in fiber and vitamins A and C, which are both antioxidants. Peppers are filled with capsaicin, which helps your metabolism function properly. They also contain lycopene, a powerful antioxidant that can lower your risk of developing cancer. The protein content in peppers is relatively low at about 2 grams per cup, but they provide a lot of vitamins and minerals. Plus, their crunchy texture makes them an ideal addition to salads or sandwiches.

1.(3).(272).Taco Shells: Soft-shell tacos (tacos de harina) are a common and popular street food. To make them, flour is mixed with water to form a dough, which is then shaped into a flat disc and fried in oil until crispy. Soft-shell tacos can be filled with just about anything—Mexican standards like carnitas or lengua are common fillings, but there’s no limit to what you can put inside these light but satisfying treats.

1.(3).(273).Taros: This potato-like tropical fruit is packed with fiber and vitamin C. In fact, one cup contains more than twice your daily vitamin C needs. This makes it a natural immunity booster during cold and flu season. You can also use taros to create wonderful soups and smoothies that are very filling without a lot of calories or fat! [source]

1.(3).(274).Thai Red Curry: One of Thailand’s most popular exports, red curry is a spicy dish created with fresh red chilies and coconut milk. It’s easy to make at home if you have these ingredients in your pantry: soy sauce, oyster sauce, fish sauce, rice vinegar, coriander root, kaffir lime leaves (also called makrut limes), galangal root (if you can’t find it fresh) and Thai bird chilies.

1.(3).(275).Thyme: If you’re looking for a herb that can enhance just about any meal, look no further than thyme. It’s a great way to add both flavor and depth to meat, but it also adds flavor to many types of seafood. Best of all, when added to dishes that are already flavorful, thyme doesn’t overpower other ingredients—it simply enhances their flavors.

1.(3).(276).Thyme leaves: These leafy green plants have been used for thousands of years. Thyme is a member of mint family and was first cultivated in ancient Greece and Rome. The ancient Egyptians revered thyme for its medicinal properties, using it to treat everything from upset stomachs to depression. Thyme has also been used in folk medicine as a cure for various skin diseases, from sunburn to rashes, chicken pox and warts.

1.(3).(277).Tinned vegetables: Many fresh vegetables are seasonal and, while many supermarkets have frozen options available year-round, canned produce can be a better choice because they usually have higher concentrations of vitamins. Make sure you're not buying in cans or jars with a single fruit or vegetable—always look for combos like beans and tomatoes, peas and carrots or cranberry sauce. Not only does it make your cooking tastier but it also helps you to cram more nutrients into one meal.

1.(3).(278).Toasted sesame: Sesame has a distinctive taste, which is why it’s a popular ingredient in Asian cuisine. The nutty flavor comes from a compound called sesamin, and for that reason, sesame oil is often used as an alternative to sunflower or canola oil when cooking stir-fries. As an added bonus, sesame contains compounds which are said to have anti-inflammatory properties. The best part about sesame seeds is they’re naturally gluten-free! How delicious!

1.(3).(279).Tomato paste: While tomato paste is great for many dishes, it’s particularly helpful when it comes to thickening sauces, soups and stews. Just remember that not all tomato pastes are created equal; some are higher in sodium than others. Be sure to read nutrition labels if you’re trying to watch your salt intake. You can also substitute a tablespoon of tomato paste for one small fresh tomato—or for up to three tablespoons of fresh chopped tomatoes or canned tomatoes with sauce.

1.(3).(280).Tomato Red Sauce: Ingredients 3 large ripe tomatoes 4 basil leaves 3 garlic cloves 2 tablespoons extra-virgin olive oil Salt and freshly ground black pepper, to taste. How to Make It 1. Place a pot over medium heat and add in your olive oil. Toss in your garlic and cook for 30 seconds or until it becomes fragrant (but don’t let it burn). 2. Throw in your tomatoes, basil, salt, pepper and some water.

1.(3).(281).Tomato sauce: This is one of those ingredients that almost everyone has in their cupboard at home. Tomato sauce is a great way to add some flavour to meat or fish dishes and it’s especially useful when you’re doing low-fat cooking. Remember that tomato sauce doesn’t contain fat, but some brands do include additives so always check for salt and sugar before adding it to your meal.

1.(3).(282).Tomatoes: The acidity in tomatoes helps break down some of that tough connective tissue and makes it easier to chew. They’re also full of lycopene, an antioxidant which studies have shown can protect against some cancers, as well as lower cholesterol. Tomatoes are part of a delicious recipe like our world-famous spaghetti bolognese – but they’re also great on their own! Check out The Telegraph’s 10 tomato recipes here.

1.(3).(283).Tomatoes  crushed: This is one of our favorite ingredients to cook best food worldwide. While it’s commonly used in Italian cuisine, a lot of people don’t know that it originated in Peru, where native populations were making salsa over 5000 years ago. Tomatoes are part of what we call nightshade plants, which contain solanine and chaconine alkaloids that make them bitter and harmful when eaten raw; even so, their health benefits shine through once they have been cooked.

1.(3).(284).Tomatoes  diced: 1 cup diced onion, 2 cloves garlic, 1/2 teaspoon dried oregano, 1/4 teaspoon dried basil, and salt and pepper to taste. Mix all ingredients in a baking dish. Bake at 350 degrees for 30 minutes or until tomatoes are mushy. Place mixture in food processor and blend until smooth. Return to baking dish. Bake another 30 minutes or until cheese is browned and bubbly.

1.(3).(285).Tortillas: Flatbreads have become more and more popular recently. From wraps to quesadillas, these easy-to-make breads are a quick and tasty way to create meals. Tortillas are one of the easiest flatbreads you can make at home and require just four ingredients: All-purpose flour, salt, baking powder, and vegetable oil. Here’s how to make them in three easy steps!

1.(3).(286).Try barley: If you’re searching for a whole grain that can stand on its own, try barley. Not only is it tasty and versatile, but it’s also good for your heart and brain. Barley contains lots of fiber, protein, and B vitamins—and like brown rice, it doesn’t contain much starch so it digests slowly. Just be sure to rinse barley before cooking; otherwise, you might end up with a clumpy mess.

1.(3).(287).Tuna fish: Tuna is one of those ingredients you should always have on hand. Since it’s a sturdy fish that doesn’t break down easily, it can be stored for up to two weeks in your fridge. While some people enjoy eating it raw, there are tons of recipes that benefit from its unique flavor, like pasta salad or tuna melts. Tuna also makes a great addition to any soup or chowder recipe you might want to make.

1.(3).(288).Turmeric: The powerful ingredient found in curry powder is actually a root called turmeric. The spice has been found to aid in weight loss and improving insulin sensitivity. An essential component of curcumin, turmeric can help keep cholesterol levels under control by lowering high triglycerides, raising healthy HDL cholesterol and reducing LDL cholesterol—the bad kind that clogs arteries.

1.(3).(289).Vanilla extract: A vanilla bean is basically a pod of a specific type of orchid. The flavor it produces has been described as warm, smooth, and sweet, but that doesn’t begin to cover how versatile it is in baking. Real vanilla extract must come from real vanilla beans—not artificial flavorings.

1.(3).(290).Vegetable oil: Depending on how you're cooking your food, vegetable oil is a good option for cooking. It has a high smoke point and can be easily used in recipes where it doesn't come into contact with raw meat. If you want to learn more about vegetable oil, check out our guide on cooking oils.

1.(3).(291).Vegetables: Despite what some may claim, most veggies are fairly low in carbs and high in micronutrients. They’re also an extremely low-calorie food group, so load up on veggies. When possible, opt for organic veggies since you can eat a larger volume of them compared to fruits. Also, try to buy locally grown vegetables since they tend to be fresher and taste better than their supermarket counterparts.

1.(3).(292).Vinegar_ Balsamic: Balsamic vinegar is a popular ingredient in Italian dishes such as Bolognese sauce and vinaigrette, but it’s also used in savory dishes from other countries. In Chinese cooking, for example, balsamic vinegar is often mixed with soy sauce. It can also be used to make salad dressings or mixed with olive oil for marinades.

1.(3).(293).Vinegars: The right vinegar can bring a lot of flavor to your dish. Pick something that will complement your recipe and won’t overpower it with an acidic taste. Use white wine vinegar in dishes like glazed salmon and roasted asparagus, or sherry vinegar for a sophisticated marinade on chicken breasts. Apple cider vinegar works great in stews, soups, braises, and stir-frys for its fruity tanginess.

1.(3).(294).Watermelons: No matter how many good cookbooks you have, if you're new to cooking, then there are probably some ingredients that will throw you for a loop. Watermelons are one of those ingredients. But watermelons aren't nearly as hard to work with as they might seem at first glance—which is a good thing because they taste so darn good!

1.(3).(295).Welsh onions: This ingredient is a little hard to find, but it’s worth searching for. It adds incredible flavor to any dish and offers a great way to add texture.

1.(3).(296).Wheat berries: These whole-grain berries, similar to wheat grains but larger and milder in flavor, are easy to prepare (just like rice) and go well with a variety of meats and vegetables. Whole grains contain fiber, which is essential for digestion. Fiber can also help you lose weight—and it’s good for your heart too! Wheat berries may not be as popular as quinoa or farro, but they have just as many important health benefits.

1.(3).(297).White rice: For example, if you’re cooking a paella for four, it’s probably best to use a medium grain white rice like Calasparra or Bomba. Since white rice cooks quickly and doesn’t have much flavor on its own, make sure you don’t skimp on seasoning. Paella is all about bold flavors from ingredients like smoked paprika, garlic, chorizo and shrimp.

1.(3).(298).White sugar: This type of sugar is most commonly found in refined foods like cake mixes, cereals and baked goods. Not only will it spike your blood sugar, but it can also lead to overeating when you’re trying to control calories. Since refined sugar isn’t very nutritious, eliminating it from your diet altogether is a good idea. Sugar substitutes (stevia, for example) are often healthier alternatives that won’t add excess calories or carbohydrates to your meals.

1.(3).(299).Whole Grains: Incorporating whole grains into your diet is easy. The key is to find ways to incorporate them, or a source of fiber, into everyday meals. Most commonly people cook with brown rice, but it’s just as easy (and much more delicious) to use other whole grains in your cooking—like quinoa and bulgur wheat.

1.(3).(300).Whole nutmeg: They say it’s best to grate your own nutmeg because you’ll lose flavor and aroma if you don’t. The entire fruit, seeds and all, must be used to get full flavor from whole nutmeg. One thing you should know about whole nutmeg is that it does not keep for long after you open it—the volatile oils contained in it dissipate quickly.

1.(3).(301).Witloof chicory: Also known as Belgian endive, witloof chicory is a delicious, leafy green vegetable with a delicate and slightly sweet flavor. It’s used in salads or as a base for other recipes. Add it to sandwiches or use it as an ingredient in stir-fries, stews and soups. Because of its mild flavor, it’s often paired with bolder flavors like beef or shrimp. It can also be served raw with balsamic vinegar dressing.

1.(3).(302).Worcestershire: This sauce is a really versatile flavor booster. It’s tangy, but not overpowering, and can enhance a myriad of dishes from fish to eggs. Worcestershire sauce is easy to make and keeps for up to a year in your pantry. All you need are anchovies (you’ll never know they’re there), vinegar, molasses and spices like cloves, cinnamon and allspice.

1.(3).(303).Yellow Cake Mix: Most yellow cake mixes don’t require any eggs, so they are a good choice for vegans and those who are allergic to eggs. They also bake up perfectly with no fuss or muss. A box of Betty Crocker SuperMoist yellow cake mix makes one 9-inch two-layer cake or 12 cupcakes. The mix contains 10 g of fat per serving, but that isn’t much in today’s world of super low-fat diets.

1.(3).(304).Yogurt: From Metchnikoff to Oz, yogurt’s health benefits have been extolled for decades. In recent years, yogurt has been linked to weight loss and a lowered risk of diabetes. Yogurt is a prebiotic food—it feeds healthy bacteria in your gut, which may enhance immunity and keep you feeling full longer.

1.(3).(305).Young corncobs: Step 1, Pick your corn cobs carefully. The fresher and younger they are, the sweeter they will be. In fact, if you can find baby corncobs from last season that haven’t even dried yet, these would be perfect for corn pudding. For those who have a hard time finding young ears of sweet corn—or just happen to prefer fresh green ones—you may use canned or frozen instead.

1.(3).(306).Yumme Fish: If you’re looking for seafood recipes, look no further than yumme fish. Yumme fish includes over 1,000 delicious and healthy seafood recipes that are easy to follow. All you need is your favorite ingredients and a little imagination. Some popular ingredients include salmon, halibut, tuna, scallops, shrimp and more! And all of these seafood recipes are full of nutrients that support optimal health and weight loss goals—without compromising taste or variety.

1.(3).(307).Zucchini: Whether you're using it for lasagna, muffins or fritters, zucchini is a great addition to any recipe. But when buying your zucchini, remember that bigger isn't always better. The smaller ones tend to be sweeter, and their higher water content means they'll give you more of what you want—the vegetable itself—and less of what you don't: water.