Celebrate National Health Day with Less Sodium | Press

São Paulo, August 2016 – On August 5, Brazil celebrates National Health Day. This is an important moment to expand discussions about well-being, especially topics related to nutrition. Regular physical activity combined with healthy eating habits is essential for a balanced and enjoyable life.

With that in mind, the Umami Committee prepared a special tip for one of the most common daily meals: the classic rice, beans, and steak – now with reduced sodium! The key to cutting down sodium here is monosodium glutamate (MSG). This ingredient, responsible for providing the umami taste, is a great ally in reducing sodium in meals, as it contains twice less sodium than table salt.

To achieve this reduction, half of the salt used in the recipe should be replaced with monosodium glutamate. For example, when preparing rice, instead of using a full teaspoon of salt, use half salt and half MSG. This simple change can reduce sodium content by up to 37%, without compromising flavor.

Check out the recipes:

Rice

Ingredients:

• 1 tablespoon oil
• 1/2 small onion, chopped
• 1 cup uncooked rice
• 1/2 teaspoon salt
• 1/2 teaspoon monosodium glutamate
• 2 cups water

Preparation:

1. In a medium saucepan, heat the oil over high heat.
2. Add the onion and sauté for 2 minutes, or until soft. Add the rice and cook for 1 more minute.
3. Stir in the salt, MSG, and water.
4. Cook over medium heat, partially covered, for about 10 minutes, until the water is absorbed and the rice is tender.
5. Remove from heat and serve immediately.
   

Yield: 4 servings
Prep time: 25 minutes

Beans

Ingredients:

• 1 cup raw pinto beans (170 g)
• 3 1/2 cups water (700 ml)
• 1/2 teaspoon salt
• 1/2 teaspoon monosodium glutamate
• 1 tablespoon oil
• 2 cloves garlic, crushed

Preparation:

1. Soak the beans for 1 hour. Drain and transfer to a pressure cooker.
2. Add water, salt, and MSG, and cook over medium heat for 20 minutes after it begins to boil.
3. In a skillet, heat oil and quickly sauté the garlic until golden. Add a ladleful of cooked beans and mash with a spoon.
4. Return this mixture to the pot and cook over medium heat, partially covered, for 10 more minutes, or until slightly thickened.
5. Remove from heat and serve.
   

Yield: 4 servings
Prep time: 50 minutes
Tip: Soaking the beans longer not only shortens cooking time but also helps remove toxins that interfere with iron absorption.

Steak with Onions

Ingredients:

• 500 g beef tenderloin, cut into steaks
• 1/2 teaspoon salt
• 1/2 teaspoon monosodium glutamate
• 1 tablespoon oil
• 1 medium onion, sliced
• 1/2 cup water (100 ml)
• 1 tablespoon white wine vinegar

Preparation:

1. In a bowl, season the steaks with salt and MSG. Cover and refrigerate for 20 minutes.
2. In a large skillet, heat half the oil over high heat. Cook the steaks in batches for 2 minutes on each side, adding more oil as needed.
3. Keep the steaks warm. In the same skillet, sauté the onion for 3 minutes, or until translucent.
4. Add the water and vinegar, stirring to deglaze the pan.
5. Return the steaks to the skillet, heat through, and serve immediately.
   

Yield: 4 servings
Prep time: 15 minutes (+20 minutes marinating)
Tip: For more tender steaks, cut them against the grain.

Find more recipes at portalumami.com.br 

UMAMI
It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000 when researchers at the University of Miami confirmed the existence of specific receptors for this taste on the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main Umami substances. The two main characteristics of Umami are increased salivation and the continuation of the taste for a few minutes after eating. To learn more, visit portalumami.com.br.