Agar-Agar
Agar-agar is a plant-based gelling agent derived from red algae and the vegan alternative to gelatin.
Sourced from dried red algae, agar-agar sets significantly firmer than animal gelatin when cooled — and unlike gelatin, it remains stable at room temperature. In modern cooking it is indispensable for vegan desserts, gelées, panna cotta, and espumas. For flexitarians who occasionally avoid animal products, agar-agar is the gelling agent of choice.
Tip: Agar-agar must be brought to a boil to activate its setting properties — unlike gelatin, which only needs to be soaked.
Al Dente
Al dente (Italian for "to the tooth") describes the ideal doneness of pasta, rice, and risotto: soft on the outside with a slight, pleasant bite on the inside.
The term comes from Italian cuisine and describes the result of precise cooking time. Al dente carbohydrates have a lower glycemic index than overcooked ones — they keep you fuller for longer and are therefore ideal for a balanced, flexitarian diet. Fresh pasta requires only 2 to 4 minutes in boiling salted water.
Alternative: Whole-wheat pasta or spelt pasta naturally offers more bite along with extra fiber.
Flexipedia
Kitchen dictionary from student skills to haute cuisine
Antioxidants
Antioxidants are chemical compounds that protect cells from harmful free radicals and slow or prevent oxidative stress.
They occur in high concentrations in fruit, vegetables, nuts, and legumes — precisely the foods that form the core of a flexitarian diet. Well-known antioxidants include Vitamin C, Vitamin E, and secondary plant compounds such as polyphenols and carotenoids.
Tip: The more colorful the plate, the wider the range of antioxidants in the meal.
Béchamel
Béchamel is one of the five classic French mother sauces — a creamy white sauce made from a flour-and-butter roux and milk.
Named after Louis de Béchamel, the sauce is the foundation for many classics: lasagna, vegetable gratins, moussaka, and creamy pasta dishes. As a neutral carrier sauce it can be enriched with cheese (Mornay sauce), mustard, or herbs. For flexitarians it is perfect for vegetarian gratins and bakes.
Tip: A good béchamel needs time — the roux must cook for at least 2 minutes so no raw flour taste remains.
Blanching
Blanching is a cooking technique in which food is briefly submerged in boiling salted water and immediately shocked in ice water to halt cooking and preserve color and nutrients.
The method originates in classic French cuisine. It preserves the bright color of vegetables, fixes chlorophyll, and shortens later cooking times. Especially valuable for flexitarians: blanched vegetables can be pre-portioned and used for meal prep. Commercially produced frozen vegetables are also blanched before freezing.
Alternative: Steaming retains nutrients but does not provide the color-fixing effect of blanching. Tip: Depending on the vegetable, 30 seconds to 3 minutes is enough — then straight into the ice water.
Blanching is a cooking technique in which food is briefly submerged in boiling salted water and immediately shocked in ice water to halt cooking and preserve color and nutrients.
The method originates in classic French cuisine. It preserves the bright color of vegetables, fixes chlorophyll, and shortens later cooking times. Especially valuable for flexitarians: blanched vegetables can be pre-portioned and used for meal prep. Commercially produced frozen vegetables are also blanched before freezing.
Alternative: Steaming retains nutrients but does not provide the color-fixing effect of blanching. Tip: Depending on the vegetable, 30 seconds to 3 minutes is enough — then straight into the ice water.
Bonito Flakes
Bonito flakes are paper-thin shavings of dried and smoked bonito tuna and a cornerstone ingredient of Japanese cuisine.
Bonito (katsuobushi) is smoked, dried, and fermented for months until it reaches the hardness of wood, then shaved into delicate flakes. Together with kombu seaweed, they form the base of dashi, the Japanese master stock. For flexitarians who occasionally eat fish, bonito flakes are an umami-rich seasoning ingredient.
Bouquet Garni
A bouquet garni is a tied bundle of herbs — classically thyme, bay leaf, and parsley — that simmers in soups, stews, and stocks and is removed before serving.
The bouquet garni adds fragrance to soups, braises, stocks, and sauces without leaving visible herb residue in the dish. It can be tied in a piece of leek or with kitchen twine. In the flexitarian kitchen it refines both meat-based and vegetable stocks as well as plant-forward stews.
Tip: Wrap in a piece of cheesecloth so even small herbs can be easily retrieved.
Brunoise
Brunoise is a precise knife technique in which vegetables are cut into small, uniform cubes of 1–3 mm per side.
The small cut size allows for short cooking times and even heat penetration. Brunoise is frequently used as a sauce base, stuffing, or garnish. It is one of the foundational cutting techniques of classic cuisine and demands a sharp knife and careful work.
→ Related techniques: Julienne (strips), Mirepoix (coarse)
Croutons
Croutons are small, crispy toasted or butter-fried bread cubes used as a topping for soups and salads.
They add texture and crunch to dishes. In professional kitchens they are made from white bread or baguette; at home, day-old bread works beautifully. For flexitarians, croutons can be made from whole-grain bread and refined with herbs or garlic oil.
Tip: Bake croutons in the oven at 180°C / 350°F instead of frying — evenly crispy with less fat.
Curing
Curing is the process of preserving food — usually fish or meat — in a mixture of salt, sugar, and herbs, fundamentally altering its texture and flavor.
Unlike marinating, a cure penetrates deep into the tissue and chemically changes it: proteins denature and flavor intensifies. The classic example is gravlax. For flexitarians, curing is ideal for giving premium fish or vegetables (e.g., beets, cucumbers) a distinctive character.
Dashi
Dashi is a Japanese master stock and the foundational flavor base of Japanese cuisine — traditionally made from bonito flakes and kombu seaweed.
Dashi is the origin of umami in Japanese cooking. It is prepared cold: kombu steeps in cold water, then bonito flakes are added and allowed to infuse briefly — not boiled. The result is a clear, deeply flavored stock. For flexitarians who appreciate Asian cuisine, dashi is the key to authentic flavor.
Alternative: Vegan dashi from kombu and dried shiitake mushrooms.
Emulsion
An emulsion is a stable mixture of two normally immiscible liquids — typically oil and water — united by an emulsifier.
The textbook example is mayonnaise: egg (as emulsifier) binds oil and acid into a creamy, stable mass. Hollandaise, vinaigrette, and salad dressings are also built on the emulsion principle. Mastering emulsions is one of the foundational techniques of classic cuisine.
Tip: Emulsions break when exposed to excessive heat or overly fast mixing — control both temperature and speed.
Espuma
An espuma is a light, airy foam produced using a siphon (iSi bottle) from an aromatic liquid such as a purée, sauce, or cream.
The term comes from the molecular gastronomy of Ferran Adrià. The result is a mousse-like, extremely delicate texture that delivers intense flavor in minimal volume. Espumas can be prepared hot or cold. For flexitarians, plant-based versions are an elegant option: pea espuma, cauliflower foam, or beet air as a garnish.
Folding
Folding is the gentle incorporation of a light, airy mass — such as beaten egg whites or whipped cream — into a batter or cream without deflating the trapped air.
Using a rubber spatula or large spoon, the mass is lifted from the bottom upward — never stirred, as stirring destroys the air bubbles. Proper folding is the key to airy mousses, soufflés, sponge cakes, and parfaits.
Stock (Fond)
A stock is an aromatic cooking liquid produced by slowly simmering bones, meat, fish, or vegetables with water, herbs, and spices, used as the foundation for sauces and soups.
Classic stocks: veal stock (light or dark), chicken stock, fish stock, and vegetable stock. A good stock is the backbone of any kitchen — it gives dishes depth and complexity that no store-bought broth can match. Vegetable stock made from root vegetables, onions, leeks, and herbs is the quintessential flexitarian base liquid.
Tip: Freeze stock in ice cube trays and use portion by portion.
Deep-Frying
Deep-frying is a cooking method in which food is fully or partially submerged in hot fat or oil (160–190°C / 320–375°F), creating a crispy, golden-brown crust through the Maillard reaction.
Deep-frying is one of the fastest cooking methods and produces intense roasted aromas. The best-known example is French fries; tempura, doughnuts, and falafel are also deep-fried. In the flexitarian kitchen, deep-frying works particularly well for legumes, vegetable balls, or breaded vegetables.
Tip: The right fat matters — choose oils with a high smoke point such as peanut oil or refined rapeseed oil.
High Protein
High protein describes a dietary approach with an elevated protein intake, designed to support muscle building, satiety, and metabolic health.
Proteins are made up of amino acids and are essential for muscle tissue, the immune system, and hormone balance. In a flexitarian diet, high-quality protein sources are found both in plants (legumes, tofu, tempeh, quinoa) and animal products (eggs, quark, fish). The advantage: plant proteins simultaneously supply fiber and micronutrients.
Tip: Quark, lentils, edamame, and cottage cheese are particularly protein-dense everyday options.
Hollondaise
Hollandaise is one of the five classic French mother sauces — a warm emulsion of egg yolks and clarified butter, refined with lemon juice or white wine vinegar.
Hollandaise is the masterclass of emulsion sauces: it must be whisked at a controlled temperature so the yolk binds without scrambling. It is the base for béarnaise (with tarragon) and maltaise (with blood orange zest). Classically served with asparagus, poached eggs (Eggs Benedict), or fish.
Tip: The bowl must not touch the water in the bain-marie — keep the temperature below 80°C / 176°F or the sauce will curdle.
Homogeneous
Homogeneous describes a state of uniform, lump-free consistency in a food or mixture.
A dough is homogeneous when all ingredients are fully combined and no lumps remain visible. In cooking, homogeneity is the goal when stirring, blending, or emulsifying. Pasteurized milk achieves an evenly creamy texture through the homogenization process.
Julienne
Julienne is a precise knife technique in which vegetables are cut into uniform, fine strips approximately 1–2 mm wide and 5–6 cm long.
The technique requires a sharp knife and practice. Julienne cuts are used for garnishes, wok vegetables, Asian spring rolls, and raw salads. They ensure even cooking times and an appealing presentation.
→ Related techniques: Brunoise (cubes from julienne), Chiffonade (for leafy greens)
Low Carb
Low carb describes a dietary approach with reduced carbohydrate content, placing vegetables, proteins, and healthy fats at the center of every meal.
In low-carb cooking, starchy foods such as bread, pasta, and rice are replaced by alternatives like cauliflower rice, zucchini noodles, or legumes. For flexitarians who eat flexibly, low carb works well as a temporary approach — especially on meat-free days, vegetables, eggs, and legumes allow for protein-rich, low-carbohydrate cooking.
Low Fat
Low fat describes a dietary approach with reduced fat content, avoiding saturated fats and favoring lower-fat foods.
While fat was long universally demonized, modern nutrition science makes nuanced distinctions: unsaturated fatty acids (olive oil, nuts, avocado) are healthy and essential. Low fat therefore primarily refers to reducing saturated fats from processed foods and fast food.
Mandoline
A mandoline is a kitchen tool with one or more adjustable cutting blades that slices vegetables and fruit quickly into uniformly thin pieces or strips.
The mandoline produces precise, reproducible thicknesses that are nearly impossible to achieve with a knife — indispensable for carpaccio, gratin dauphinois, or paper-thin vegetable crisps. For flexitarians who process a lot of vegetables, it is an efficient tool.
Safety note: Always use the provided hand guard or cut-resistant glove.
Marinating
Marinating is the process of soaking meat, fish, or vegetables in a seasoned liquid (marinade) of oil, acid, and spices to intensify flavor and alter texture.
Unlike curing (salt-sugar mix), a marinade is liquid-based. Acid (vinegar, lemon juice, wine) loosens proteins, oil carries fat-soluble aromatics, and spices and herbs provide character. In the flexitarian kitchen, marinating is especially important for tofu, tempeh, and vegetables — they absorb flavors more intensely than meat.
Mayonnaise
Mayonnaise is a thick, cold-prepared emulsion sauce made from egg yolk, oil, and acid (vinegar or lemon juice) — one of the five mother sauces of classic cuisine.
Egg yolk contains lecithin, which acts as an emulsifier to stably bind oil and water. Homemade mayonnaise far surpasses the commercial variety in flavor. It is the base for aioli, remoulade, tartare sauce, and many other cold sauces. Vegan version: aquafaba (chickpea water) replaces the egg yolk.
Meal Prep
Meal prep (short for meal preparation) refers to the systematic advance planning and batch preparation of meals that are portioned and stored for several days.
Meal prep is the antithesis of spontaneous fast food: you invest 1–2 hours once a week to pre-cook staples (grains, legumes, vegetables) and portion out meals. The result: quick, balanced meals throughout the entire week. For flexitarians, meal prep is the ideal way to integrate plant-based eating effortlessly into daily life — without cooking from scratch every day.
Tip: Use a grain bowl as the base, then add fresh toppings daily — always varied, never boring.
Microplane
A Microplane is an ultra-fine grater with sharp, photo-chemically etched blades, ideal for zesting citrus fruits, grating hard cheese, and grating fresh ginger.
The Microplane was originally developed as a woodworking tool — a home cook accidentally discovered its culinary qualities. Today it is indispensable in both professional and home kitchens: it produces the finest zests and Parmesan snow without any bitter white pith.
Mirepoix
Mirepoix is an aromatic base of evenly diced root vegetables — classically onions, carrots, and celery — used as the flavor foundation for stocks, sauces, and braises.
The traditional ratio is 2:1:1 (onions : carrots : celery). The vegetables are slowly sweated or roasted in butter or oil until they caramelize and develop sweet, toasted aromas. Mirepoix is the invisible flavor anchor in almost all classic cuisines.
→ Related: Soffritto (Italian), Holy Trinity (Cajun: onions, bell pepper, celery)
Mise en Place
Mise en place (French for "everything in its place") refers to the complete preparation and organization of all ingredients and equipment before cooking begins.
In professional kitchens, mise en place is the most important organizational principle: vegetables washed and cut, spices measured out, pots ready, knives within reach. Anyone who searches for ingredients mid-cooking loses control of the process. For flexitarians who often prepare multiple components simultaneously (grains, vegetables, protein), good mise en place is the decisive difference between stress and pleasure.
Tip: Lay everything out in small bowls — cooking becomes a joy.
Miso
Miso is a fermented Japanese paste made from soybeans, salt, and a mold starter (koji), with a deep, complex umami flavor.
Depending on aging time and ingredients, miso comes in varieties including light shiro-miso (mild, sweet), red aka-miso (robust, intense), and blended awase-miso. Miso is the base for miso soup, marinades, and dressings. As a fermented food it contains probiotic cultures that support gut health — for flexitarians a valuable seasoning ingredient with added health benefits.
Tip: Never boil miso — stir it in at the end of cooking to preserve the probiotic cultures.
Mounting
Mounting is the technique of whisking cold butter or whipped cream into a warm liquid or sauce to add creaminess, gloss, and richness.
The technique is a classic of French cuisine: small, cold cubes of butter are whisked into a barely simmering sauce — the result is a velvety, flour-free bound sauce. Mounting with cold butter (beurre monté) gives sauces depth and shine.
→ Plant-based alternatives: coconut butter or vegan butter work equally well for mounting.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential, polyunsaturated fats that the human body cannot synthesize on its own and must obtain through diet.
They are critical for heart health, brain function, reducing inflammation, and cell membrane integrity. Particularly rich in omega-3: oily sea fish (salmon, mackerel, herring), flaxseeds, walnuts, chia seeds, and hemp seeds. For flexitarians who do not eat fish daily, plant-based sources such as flaxseed oil and walnuts are indispensable — complemented by occasional fish consumption.
Pickling
Pickling is the preservation of food in an acidic brine of water, vinegar, sugar, and salt, simultaneously enhancing both flavor and shelf life.
The classic pickle brine: 1 part water : 1 part white vinegar : 1 part sugar, seasoned with spices. Pickled foods — from cucumbers to red onions to jalapeños — are experiencing a revival in modern cuisine: they give dishes acidity and freshness. Ideal for flexitarians: pickling is a vegan preservation method with no animal involvement.
Poaching
Poaching is the gentle cooking of food in a hot but not boiling liquid (70–90°C / 158–194°F) that slowly circulates around the food.
The gentle method preserves texture and moisture — ideal for eggs, fish, poultry breast, or fruit. The best-known example: the poached egg, where a splash of vinegar in the water supports the coagulation of the egg white. For flexitarians, poaching is particularly suited to the delicate preparation of fish or legume quenelles.
Reduction
A reduction is created by slowly simmering a liquid — wine, stock, cream, or juice — until water evaporates and flavor, consistency, and intensity all increase.
Simmering concentrates all the aromatic compounds and creates a natural thickening without starch or flour. A red wine sauce reduces to one-third of its original volume; the result is a deep, complex sauce. In the flexitarian kitchen, vegetable juices, balsamic vinegar, or plum wine also reduce beautifully as a base for vegetarian sauces.
Sous-vide
Sous-vide (French for "under vacuum") is a precision cooking method in which vacuum-sealed food is cooked in a water bath at a consistently low temperature (50–85°C / 122–185°F) for an extended period.
The method guarantees absolute precision: a salmon fillet at 52°C for 20 minutes is always perfectly medium; a chicken breast at 65°C for 1 hour is always juicy. Sous-vide preserves nutrients, moisture, and natural flavor better than any other method. Long the domain of starred restaurants, affordable equipment has now made sous-vide accessible to home cooks.
Tip: After sous-vide cooking, briefly sear meat or fish over high heat for the Maillard crust.
Stock
A stock is an aromatic cooking liquid produced by slowly simmering bones, meat, fish, or vegetables with water, herbs, and spices, used as the foundation for sauces and soups.
Classic stocks: veal stock (light or dark), chicken stock, fish stock, and vegetable stock. A good stock is the backbone of any kitchen — it gives dishes depth and complexity that no store-bought broth can match. Vegetable stock made from root vegetables, onions, leeks, and herbs is the quintessential flexitarian base liquid.
Tip: Freeze stock in ice cube trays and use portion by portion.
Straining
Straining refers to the separation of liquids from solid components through a fine sieve or cheesecloth to achieve a smooth, lump-free consistency.
It is a fundamental step in making stocks, sauces, soups, and creams. Depending on the desired fineness, you use a coarse kitchen strainer, a fine-mesh chinois, or a muslin cloth. Strained stock is the cornerstone of clear consommé and elegant sauces.
Superfood
Superfood refers to nutrient-dense foods with exceptionally high concentrations of vitamins, minerals, antioxidants, or phytochemicals.
The term is not a scientifically defined standard but rather a marketing label. Nevertheless, many superfoods are genuinely valuable: chia seeds (omega-3), blueberries (antioxidants), broccoli (sulforaphane), legumes (protein + fiber). For flexitarians the superfood concept fits naturally — a plant-forward diet is inherently rich in so-called superfoods.
Tartare
Tartare is a dish of finely hand-chopped or minced raw ingredients — traditionally prime beef, but today also prepared with fish or vegetarian alternatives such as avocado or beet.
The quality of the raw ingredients is decisive in a tartare: only the freshest, most trustworthy meat or fish is suitable for raw consumption. Tartare is served cold, freshly seasoned with capers, shallots, mustard, and egg yolk. Vegan tartares from beet or aged tomatoes are a creative, deeply flavorful alternative in modern cuisine.
Tataki
Tataki is a Japanese preparation in which fish or meat is briefly marinated and then quickly seared at very high heat on the outside while the center remains raw.
The result is a contrast of a seared exterior and a raw, tender interior. After searing, the food is sliced thin and served with a tangy ponzu sauce or sesame oil. Classically made with tuna or beef tenderloin. For flexitarians, tataki with premium fish (e.g., yellowfin tuna) is an elegant treat with a clear focus on product quality.
Umami
Umami is the fifth basic taste alongside sweet, sour, salty, and bitter — a savory, full, deep, and satisfying sensation triggered by the amino acid glutamate.
The term comes from Japanese (旨味, "delicious taste") and was discovered in 1908 by Professor Kikunae Ikeda. Umami-rich foods: Parmesan, tomatoes, miso, soy sauce, dried mushrooms, anchovies, kombu seaweed. Umami amplifies the perception of other flavors and reduces cravings for salt — ideal for health-conscious flexitarians seeking intense taste.
Vegan Caviar (Spherification)
Vegan caviar consists of small, pearl-like spheres formed from liquids — stock, fruit juice, or acid — through spherification using gelling or thickening agents.
The technique comes from molecular gastronomy: in basic spherification, a sodium alginate solution is dropped into a calcium bath — small gel spheres with a liquid core form instantly. The result mimics the appearance of real caviar while offering endless flavor possibilities: tomato essence caviar, basil pearls, or balsamic pearls. An elegant, plant-based garnish for the modern flexitarian kitchen.
Velouté
Velouté is one of the five classic French mother sauces — a velvety, light sauce made from a flour-and-butter roux and a pale stock (veal, poultry, or fish).
The name means "velvety" (French: velours) and perfectly describes the desired texture. Velouté is the base for many derivative sauces: suprême (with cream), allemande (with egg yolk), and vin blanc (with white wine and fish). It differs from béchamel in using stock instead of milk.
Vinaigrette
A vinaigrette is a cold emulsion sauce made from oil, vinegar (or lemon juice), salt, sugar, and often mustard — the classic foundation for salad dressings.
The standard ratio is 3:1 (oil : acid); mustard as an emulsifier makes the vinaigrette creamier and more stable. Variations are limitless: honey-mustard vinaigrette, balsamic vinaigrette, Asian sesame-ginger vinaigrette. For flexitarians, a homemade vinaigrette from high-quality olive oil and good vinegar is far superior to any commercial dressing.
Velouté
Velouté is one of the five classic French mother sauces — a velvety, light sauce made from a flour-and-butter roux and a pale stock (veal, poultry, or fish).
The name means "velvety" (French: velours) and perfectly describes the desired texture. Velouté is the base for many derivative sauces: suprême (with cream), allemande (with egg yolk), and vin blanc (with white wine and fish). It differs from béchamel in using stock instead of milk.