Every ingredient has a job.

Fl FlourProtein 10–12% · builds gluten St StarchGelatinises at 62–72 °C Ri RiceAmylose 20–25% · grains stay separate Bu BulgurPre-cooked · steeps in 12 min Pa PastaDurum semolina · 1% salted water Po PotatoStarch 15–20% · softens at 60 °C Le LemonpH 2.2 · 5% citric acid Vi VinegarpH 2.4–3.4 · 5% acetic acid Yo YoghurtpH 4.4 · splits above 85 °C Pm PomegranatepH 3.0 · anthocyanin turns blue in base Tp Tomato pastepH 4.3 · glutamate 250 mg/100 g Eg EggWhite 62 °C · yolk 65 °C Be Red meatMedium 57 °C · collagen melts at 68 °C Ch ChickenSafe internal temperature 74 °C Fi FishSets at 50–55 °C · dries fast Ln LentilProtein 25% · breaks down in 20 min Ck ChickpeaProtein 19% · skin dissolves in alkaline water Wc White cheesepH 4.6 · 5–7% brine Oo Olive oilSmoke point 190–210 °C (EVOO) Bt ButterSmoke point 150 °C · milk solids burn Ta Tahini55% fat · inverts when water is added Wa Walnut65% fat · goes rancid fast, freeze it Al Almond50% fat · 21% protein Bs Baking sodapH 8.4 · does nothing without acid Ye YeastActive 24–40 °C · dies at 55 °C Ga GarlicAllicin forms 60 s after cutting Cu CuminCuminaldehyde · fat soluble Cf Chilli flakesCapsaicin dissolves in fat, not water Ci CinnamonCinnamaldehyde 60–75% Bp Black pepperPiperine · aroma flees once ground Mi MintMenthol is volatile · add off the heat Ba BasilLinalool · blackens with heat, add last Sa SaffronCrocin is water soluble · 0.1 g is enough Su SumacpH 3.1 · dry acid that adds no water By Bay leafEugenol · only opens up with long cooking Sg SugarCaramelises at 160 °C Ho HoneyFructose dominant · browns at 110 °C Mo MolassesReducing sugar · accelerates Maillard Au AubergineSoaks up 30% of its weight in oil Pp PepperTwice the vitamin C when red Ca CarrotBeta-carotene is fat soluble Sp SpinachOxalic acid blocks iron absorption Sw StrawberrypH 3.4 · low pectin, hard to set Mk MilkCasein is acid-fragile · whey protein denatures at 72 °C Sa2 Salt0.8–1.5% of the weight of the food H2O WaterStarch only gelatinises above 60 °C with water Ks Bulb onion89.1% water · 40 kcal Ao Avocado15% fat · monounsaturated K5 Red onionAnthocyanin · less sulphur Ts Spring onion89.8% water · 32 kcal Do Tomato94.5% water · 18 kcal Sl Cucumber95.2% water · 15 kcal Ka Courgette94.8% water · 17 kcal Pi Leek83% water · 61 kcal Kk Celeriac88% water · 42 kcal En Globe artichoke84.9% water · 47 kcal Bm Okra89.6% water · 33 kcal Se Purslane92.9% water · 20 kcal Pz Swiss chard92.7% water · 19 kcal Bl White cabbage92.2% water · 25 kcal Kr Cauliflower92.1% water · 25 kcal Br Broccoli89.3% water · 34 kcal Bz Green peas78.9% water · 81 kcal Bar Borlotti beans (dry)23% protein · 335 kcal Tf Green beans90.3% water · 31 kcal Kf White beans (dry)23.4% protein · 333 kcal Bo Black-eyed peas (dry)23.5% protein · 336 kcal Kt Red radish95.3% water · 16 kcal Sk Turnip root91.9% water · 28 kcal Bal Pumpkin91.6% water · 26 kcal Km White button mushroom92.5% water · 22 kcal Ma Romaine lettuce94.6% water · 17 kcal Ro Rocket91.7% water · 25 kcal Te Garden cress89.4% water · 32 kcal My Parsley87.7% water · 36 kcal De Dill86% water · 43 kcal Ay Grape leaves (fresh)73.3% water · 93 kcal Sh Black carrot? El Apple (with skin)85.6% water · 52 kcal Ar Pear84% water · 57 kcal Av Quince83.8% water · 57 kcal Ky Apricot86.4% water · 48 kcal Ki Sweet cherry82.3% water · 63 kcal Vs Sour cherry86.1% water · 50 kcal In Fig (fresh)79.1% water · 74 kcal Uz Grapes80.5% water · 69 kcal Kv Cantaloupe melon90.2% water · 34 kcal Kar Watermelon91.5% water · 30 kcal Pr Orange86.8% water · 47 kcal Mn Mandarin85.2% water · 53 kcal Lk Lemon peel81.6% water · 47 kcal Er Plum (ripe)87.2% water · 46 kcal Sf Peach88.9% water · 39 kcal Du Mulberry (fresh)87.7% water · 43 kcal Mu Banana74.9% water · 89 kcal Hu Date (Medjool)21.3% water · 277 kcal Ku Raisins (seedless)79.3% carbohydrate · 299 kcal Kur Dried apricots (sulphured)62.6% carbohydrate · 241 kcal K2 Dried figs63.9% carbohydrate · 249 kcal Ym Green lentils (dry)24.6% protein · 352 kcal Tm Sweet corn18.7% carbohydrate · 2% fibre Ms Wholegrain cornmeal76.9% carbohydrate · 7.3% fibre Ir Semolina72.8% carbohydrate · 3.9% fibre Yu Oats66.3% carbohydrate · 10.6% fibre As Orzo pasta74.7% carbohydrate · 3.2% fibre Tl Vermicelli74.7% carbohydrate · 3.2% fibre Ei Egg noodles (dry)71.3% carbohydrate · 3.3% fibre Yf Yufka (uncooked börek sheets)50.1% carbohydrate · 3.1% fibre Gy Güllaç sheets82.7% carbohydrate · 2.5% fibre Tk Shredded kadayıf pastry (uncooked)61.7% carbohydrate · 3.5% fibre Tr Tarhana (dry)65.3% carbohydrate · 3.8% fibre Kb Fine bulgur75.9% carbohydrate · 12.5% fibre Pb Coarse bulgur70.4% carbohydrate · 6.8% fibre Kay Kaymak (pasteurised)1% protein · 585 kcal Lp Lor whey cheese? Co Çökelek curd cheese26.9% protein · 177 kcal Ke Keş dried yoghurt curd? Tu İzmir tulum cheese19.1% protein · 329 kcal Tz Fresh kaşar cheese27% protein · 353 kcal Vo Van herbed cheese? Sy Strained yoghurt9.4% protein · 120 kcal La Labneh? Kef Kefir (plain)? Kre Heavy cream (unsweetened)2.8% protein · 340 kcal Man Buffalo milk3.8% protein · 97 kcal Kz Lamb16.9% protein · 267 kcal Kuz Lamb foreshank18.9% protein · 201 kcal Dk Beef mince (15% fat)18.6% protein · 215 kcal Tb Chicken thigh (skin on)16.5% protein · 221 kcal He Turkey meat (skinless)22.6% protein · 115 kcal Ds Beef sucuk23.8% protein · 454 kcal Ps Pastırma cured beef28.6% protein · 252 kcal Di Beef tripe12.1% protein · 85 kcal Kp Lamb trotters? Mm Sheep intestine? Ha European anchovy20.4% protein · 131 kcal Lv European sea bass19.5% protein · 128 kcal Cp Gilthead sea bream19.1% protein · 130 kcal Pl Atlantic bonito20.2% protein · 216 kcal Md Mussels (raw meat)11.9% protein · 86 kcal Fn Hazelnut kernels (raw)60.8% fat · 628 kcal Af Pistachio kernels (raw)45.3% fat · 560 kcal Cm Pine nuts68.4% fat · 673 kcal Ss Sesame seeds (unhulled)49.7% fat · 573 kcal Cr Nigella seeds6% water · 387 kcal Ac Sunflower kernels (raw)51.5% fat · 584 kcal Kc Pumpkin seed kernels49.1% fat · 559 kcal Kus Zante currants (dried)77% carbohydrate · 290 kcal Is Urfa pepper? Kek Dried oregano9.9% water · 265 kcal Me Dried marjoram7.6% water · 271 kcal Rt Fennel seeds8.8% water · 345 kcal At Anise seeds9.5% water · 337 kcal Yn Allspice8.5% water · 263 kcal K3 Cloves9.9% water · 274 kcal Hc Desiccated coconut (unsweetened)64.5% fat · 660 kcal Ze Ground turmeric12.9% water · 312 kcal Zn Fresh ginger78.9% water · 80 kcal Mh Mahleb? Sal Salep powder (pure)23.7% carbohydrate · 58.8% fibre Da Mastic resin? Za Za’atar (sesame blend)? Ne Pomegranate molasses21.6% water · 308 kcal Lt Citric acid (food grade)? Bi Red pepper paste? Kir Sweet paprika11.2% water · 282 kcal Ht Ground mustard seed5.3% water · 508 kcal Kis Coriander seeds8.9% water · 298 kcal Yz Green olives (brined)15.3% fat · 145 kcal Sz Black olives? S2 Pickled cucumber94.3% water · 12 kcal Up Grape pekmez58.7% carbohydrate · 240 kcal Dp Mulberry pekmez? Kec Carob pekmez? Cv Soapwort root? Kab Baking powder4% water · 51 kcal Vc Vanilla pod? Gl Glucose (anhydrous powder)? Si Extra virgin olive oil? Rz Refined and virgin olive oil blend? Ayc Sunflower oil (linoleic)100% fat · 884 kcal Iy Raw beef suet94% fat · 854 kcal Kuy Raw lamb tail fat86.1% fat · 787 kcal Yr Peanuts (raw kernels)49.2% fat · 567 kcal K4 Fava beans (dry)? Pu Rice flour80.1% carbohydrate · 2.4% fibre Kak Cocoa powder (unsweetened)3% water · 228 kcal Dv Hulled wheat71% carbohydrate · 12.2% fibre Es Meat stockCarries gelatine · 4–6 kcal per 100 ml Sd Ghee (clarified butter)99.5% fat · 876 kcal Ys Oat milk90.6% water · 48 kcal