Thousands of taste buds on your tongue differentiate between salty, sweet, sour and bitter foods. In 2000, scientists at the University of Miami School of Medicine confirmed the existence of a fifth taste, called umami. The subtle, savory taste of umami enhances the flavors of many foods. Knowledge of food-selection techniques and preparation methods allows cooks to make the most of umami.
Use Umami-Rich Ingredients
Select ingredients high in umami for rich, savory dishes. Animal protein sources of umami include chicken, duck, beef, mackerel, sardines, tuna, prawns, cod, oysters, squid and aged cheeses, such as Parmesan and Gruyere. Add raw, cooked, dried or powdered mushrooms to soups, stews and pasta dishes. Tomatoes, sweet potatoes, carrots, Chinese cabbage and soybeans are also good sources of umami, according to the Umami Information Center.
Combine Ingredients
Umami is the taste of glutamic acid (an amino acid) and the ribonucleotides IMP and GMP. When foods containing these nutrients are combined in a meal, a synergistic effect increases the umami taste and aroma dramatically, according to registered dietician and Kendall College professor Jacqueline Marcus. Inosine monophosphate (IMP) is found in animal proteins. Guanosine monophosphate (GMP) is plentiful in mushrooms, beef and chicken. Cheese, green tea, kelp, tomatoes, peas, corn, potatoes, spinach, carrots, beets and milk are high in glutamic acid. Common combinations of these nutrients are pasta with tomato sauce and Parmesan and vegetable beef soup.
Vegetarian Meals
Dark, meat-based broths and sauces are commonly associated with umami; however, there are many vegetarian dishes that take advantage of umami as well. Grilled portobello mushrooms marinated in soy sauce are a hearty sandwich filling or salad topping. Create a soup with carrots, potatoes, mushrooms, peas and tomatoes in a broth of green tea and vegetable bouillon. Natural Health magazine recommends adding umami-rich roasted sesame seeds to salads.
Flavor Development
Ripening, aging, drying and exposure to heat concentrate the umami content of foods. Braise, sear, roast or slow cook foods to break down amino acids and release umami. Choose dark, ripe tomatoes. A green tomato, which contains less than 50 mg of glutimate, may have as much as 150 mg once it is fully ripened. The flavor of kombu, a type of seaweed, is enhanced as it is dried. Aged cheeses and cured meats demonstrate the development of flavors during ripening.
Healthy Meals
Low-sodium meals become more savory by the addition of umami. This is especially beneficial for anyone who must follow a low-sodium diet due to hypertension. Umami may also aid weight control, as it creates a satisfying, deep taste that scientists describe as "mouthfeel," reducing the desire for fat. The Institute of Food Technologists suggests cooking with wine to flavor low-fat dishes. Wine is rich in umami due to the fermentation process.
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