Discover the Benefits of the Mediterranean Diet and Learn a Gazpacho Recipe to Make at Home | Press

Did you know that most of the foods that make up the Mediterranean diet are umami?

São Paulo, March 2017 – Even people who aren’t very tuned in to topics related to nutritious, healthy eating have heard of the famous Mediterranean Diet. But because it’s still not widely known in the country, many questions remain about its particularities. The Umami Committee—the organization responsible for promoting the umami taste in Brazil—decided to clarify the topic and present the diet’s main benefits.

Originating in communities around the Mediterranean Sea, in countries such as Italy, Greece, Spain, and France, the diet is listed by UNESCO as one of the elements of the Representative List of the Intangible Cultural Heritage and represents more than a simple nutritional pattern. “In addition to being healthy, it can be considered a lifestyle that includes recipes, cooking methods, festivities, customs, and typical products,” says Mariana Rosa, a nutritionist with the Umami Committee.

Among its many health benefits, a highlight is the presence—mostly—of umami foods, a basic taste of the human palate, such as tomatoes and fish. “The main benefits of this taste are sodium reduction, improved food acceptance, help with protein digestion, and support for oral hygiene,” explains the specialist.

A major advantage is practicality: the foods that make up the diet—such as vegetables, fruits, olive oil, and fish—can be found in many places around the world. “Olive oil contains monounsaturated fatty acids that help increase good cholesterol (HDL) and support heart health,” she notes. “Tomatoes are a source of lycopene, a natural antioxidant, and fish are rich in omega-3, a fat that benefits the brain and the heart.”

To experience a bit of this lifestyle, Mariana suggests Gazpacho—a cold soup made with tomato, cucumber, and bell pepper—typical of Spain. Besides being part of the Mediterranean Diet, the dish is rich in umami thanks to the tomato. Check out the recipe:

Gazpacho

• 1 kilogram tomatoes
• 1 piece of peeled cucumber (about four fingers wide)
• 1 piece of onion (half a small onion)
• 1 green bell pepper
• 1 small clove of garlic
• 3 tablespoons olive oil
• 3 tablespoons white wine vinegar
• 1 small, level teaspoon salt

Directions

1. Cut the tomatoes, cucumber, and onion into pieces and place in a blender. Add the bell pepper—remove ends and seeds and cut into pieces. Add the garlic, olive oil, vinegar, and salt.
2. Blend on high speed for three minutes until the gazpacho is very smooth.
3. Transfer to a pitcher and refrigerate. In less than two hours, you’ll have a fresh gazpacho ready to enjoy.

Yield: 1 liter
Recipe source: javirecetas.hola.com

Umami

It is the fifth basic taste of the human palate, discovered in 1908 by the 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 a lingering taste for a few minutes after eating. To learn more, visit portalumami.com.br.