Have you heard the word “umami” before? You’ve probably used “sweet”, “bitter”, “sour”, and “salty” to talk about flavor. Umami is another way to describe and taste food!
- Umami typically refers to foods that are savory or meaty.
- It is one of the five tastes along with sweet, salty, sour, and bitter.
- The term is Japanese and roughly translates to “pleasant, savory taste.”
- When someone tastes umami, what they usually are tasting is glutamate, a type of protein found in many vegetables, meat, seafoods, and cheeses.
- Slow cooking methods like roasting and simmering enhance natural umami flavors – this is why slow-cooked stews and homemade tomato sauce are so flavorful and comforting.
- Umami foods are good for our health because they can replace salty foods without missing out on flavor and they help keep us full longer.
- Seaweed is packed with nutrient and antioxidants
- Soy-based foods like soy sauce, miso, soybeans, and tofu are linked to lower blood cholesterol.
- Kimchi has probiotics which can help with digestions
- Tomatoes have vitamins C and K, potassium, folate, and antioxidants.
- Mushrooms have B vitamins which are linked to improved immunity (protection against disease)
- Green Tea can help reduce risk of type 2 diabetes
- Seafoods and meats are both high in protein.
- 1/2 cup soy sauce
- 1/4 cup brown sugar
- 1 tablespoon cornstarch
- 1 tablespoon minced ginger
- 1 tablespoon minced garlic
- 1/4 teaspoon red pepper flakes
- 3 boneless chicken breasts (veg. substitute: firm tofu)
- 2 tablespoon neutral oil
- 1 chopped green bell pepper
- 1 head of broccoli in florets
- 1/2 lb. sliced mushrooms
- 1 cup chopped carrots
- 1 red onion sliced
- Sesame oil to taste
- Sliced scallions
- Combine soy sauce, brown sugar, cornstarch, garlic, ginger, & red pepper. Add cubed chicken & marinade for 15 minutes.
- Heat 1 tablespoon of oil in large skillet over medium heat. Sauté all veggies until tender, about 5 mins. Remove from skillet. Cover to keep warm.
- Remove chicken from marinade. Save the liquid. Heat another tablespoon of oil over medium-high heat. Cook chicken until slightly pink, 2 minutes per side.
- Return veggies and add the saved marinade to the skillet. Bring to a boil. Stir until the chicken is cooked and the veggies are tender, about 7 minutes.
- Top with a small amount of sesame oil and scallions. Serve plain or over rice.