Are you tired of healthy
foods tasting bland and boring? In honor
of National Nutrition Month, we’re celebrating ways to jazz up the flavor
profile of whole foods. Get ready to say
goodbye to foods that taste “healthy” and learn how to electrify your taste
buds by enhancing the flavors of umami, sour, spicy and sweet.
By Nutritionist Siona
Sammartino, MS, CN
Discover a New Kind of Savory
Scientists have revealed a fifth taste known as umami, which is the
savory meaty flavor found in aged cheeses, meats, tamari or soy sauce and sea
vegetables. Umami tends to be a flavor
we crave and look for in dishes, which makes it perfect for enhancing whole
foods. If new to sea vegetables, try
rehydrating arame, a very mild seaweed, in apple juice and then drain and
finely chop it up to sneak it into eggs, salads and sauces. In small amounts arame will add the umami you
crave without the sea flavor. Also, choose
low sodium tamari and add to vegetable stir-fry’s, braised greens, sauces, marinades,
dressings, dips and more.
Pep It Up with Some Zing
Sour flavors help to brighten up earthy foods, enlivening flavors and
making food dance on the palette. Also,
the sour and salt receptors are located on similar locations on the tongue,
meaning the use of sour flavors can limit the need for excessive amounts of
salt. Harness the mouth watering
goodness of sour foods by finishing dishes with a splash of citrus juices (see
Spicy Sautéed Green Beans below) such as lemon, lime, orange or grapefruit or
vinegars such as red wine, balsamic or apple cider vinegar and NEVER call your
food “earthy” again!
Bring on the Heat
The heat you find in hot peppers and certain spices is not an actual
“flavor,” but instead spicy foods interact with pain receptors on the tongue, making
heat tolerance very individual. Yet many find themselves craving the fire! But be
careful to not overdo the heat factor, as spicy foods can have a numbing effect
and you’ll no longer taste food’s other flavors. To add a spicy kick and fire it up try Sriracha
sauce, red pepper flakes, serrano chilies, jalapeno or cayenne. Sauté veggies with garlic and red pepper
flakes and add some pizzazz to your veggie routine with “Spicy Sautéed Green
Beans” (see recipe below).
A Sweet Desire
Most of us crave a sweet treat and can find ourselves reaching for the
ice cream, cookies and chocolate all too often.
While these foods can still have a place in a healthy diet, learning how
to enhance foods natural sweetness can help to satisfy our sweet desire. Roasting foods is one of the best ways to boost
food’s natural sweetness. Dress
vegetables with oil and salt and roast for about 45 minutes in a 400-425 degree
Fahrenheit oven until golden on the outside and tender in the middle. You’ll be having sweet dreams all day long!
With all of these NEW ways to add zest to your healthy eating routine,
you’ll now be sure to ENJOY the taste of EVERY nourishing dish!
Spicy Sautéed Green Beans
Green vegetables are packed with
a variety of nutrients and different flavors to mix up your routine. Here green beans dance in the pan with spicy
red chili flakes, garlic and lemon. When
it’s all finished, it will be a party in your mouth!
Preparation Time: 7 minutes
Yields: 1.5 cups
2 teaspoons organic extra-virgin olive oil
2 cups green beans or haricots, halved
2 large cloves of fresh garlic, minced
½-1 teaspoon of red chili flakes, plus more to taste
¼ teaspoon sea salt, plus more to taste
3-5 teaspoons fresh squeezed lemon, lime juice or golden balsamic
vinegar
2 tablespoon fresh Italian flat-leaf parsley, roughly chopped
Heat a large cast-iron or carbon-steal skillet to medium-high heat for
about a minute. Add oil and allow it to
heat up and coat the bottom of the pan.
Add beans and sauté for about 5 minutes, stirring constantly. Beans are ready when they are vibrant green,
tender but still have a slight crunch.
Then, add garlic, chili and salt and sauté for 1 minute. Remove from heat and toss to coat with lemon
juice and parsley. Serve and enjoy.
Copyright 2010, Siona
Sammartino, MS, CN, Original recipe, www.thymetospiceitup.com
