Nutritionist gives tips to diversify supermarket shopping

Credits: Freepik

Learn how to avoid waste and choose foods with greater nutritional value

São Paulo, November 2023 – At least once a month, or depending on household routine, it’s time to restock the pantry with a new batch of products. At the supermarket, preparing a shopping list in advance and choosing foods carefully are important steps to avoid waste and make the most of meals.

The day and time are important factors when shopping, since each store receives merchandise at different times. In addition, the season of the year directly impacts the choice of organic options such as fruits, legumes, and vegetables, since most of them have a specific harvest period.

On Sunday, November 12, Supermarket Day was celebrated, a date created in 1968, and a way to ensure nutritious and tasty meals is to add umami foods to the shopping list. Umami is the fifth basic taste of the human palate and means “delicious” or “savory” in Japanese.

The taste is known for being more intense and causing greater salivation during consumption, making foods more palatable. The amino acid glutamate is the main natural source of umami, which can also be added in the form of monosodium glutamate (MSG).

“The fifth taste can be found in various everyday dishes. Ripe tomatoes, for example, are excellent sources of umami and can be used in many versatile ways,” says Lisiane Miura, nutritionist for the Umami Committee. “In addition to tomatoes, umami is also present in shiitake, portobello, and porcini mushrooms, which can be used in soups, sauces, and even as protein substitutes in vegan dishes,” the specialist points out.

“Umami is also present in beef, pork, chicken, tuna, sardines, seaweed, corn, potato, and green tea,” the nutritionist adds. Aged cheeses, including parmesan, pecorino, and meia-cura, are other examples of umami foods. “Processed products such as ketchup, soy sauce, and seasonings can add umami taste to preparations that do not naturally contain it,” concludes Lisiane.

Check out two umami-packed recipes below, such as the quick and easy tomato bread and the beef stew, which, in addition to containing the fifth taste, are sure to be a hit. Enjoy!

TOMATO BREAD

Preparation time: 10 minutes
Serves: 6 units

Credits: Umami Committee

Ingredients

• 1 medium tomato, peeled, coarsely grated (150 g)
• 2 tablespoons olive oil (30 ml)
• 1 pinch salt (0.4 g)
• 1 pinch black pepper
• 1 clove garlic, chopped (5 g)
• 6 slices toasted Italian bread (filone) 

Directions

1. In a bowl, place the tomato and add the olive oil, salt, pepper, and garlic, and mix.
2. Spread over the bread slices and serve immediately. 

Curiosity: “Pan con Tomate” is a very popular appetizer in Spain.

BEEF STEW

Preparation time: 1 hour and 30 minutes (+1 hour refrigeration)
Serves: 6 portions

Credits: Umami Committee

Ingredients

• 1 kg eye of round beef, cleaned
• 2 tablespoons white wine vinegar (30 ml)
• 1 clove garlic, pressed (5 g)
• 2 teaspoons salt (10 g)
• 2 tablespoons oil (30 ml)
• 2 cups water (400 ml)
• 2 small onions, diced (200 g)
• 3 medium ripe tomatoes, peeled and seeded, chopped (540 g)
  
• 1 medium green bell pepper, chopped (55 g)
• 1 tablespoon tomato paste (20 g) 

Directions

1. In a medium bowl, place the beef, vinegar, garlic, and 1 ½ teaspoons salt, cover with plastic wrap, and refrigerate for 1 hour.
2. In a pressure cooker, heat the oil over high heat. Add the beef and sear for about 8 minutes, or until browned on all sides.
3. Pour in the water, cover, and cook over medium heat for 50 minutes after it starts boiling.
4. Remove from heat and wait for the pressure to release. Open the cooker, add the onion, tomato, bell pepper, remaining salt, and tomato paste, and cook uncovered over medium heat for another 20 minutes.
5. Remove from heat and serve immediately. 

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 the increase in salivation and the persistence of the taste for a few minutes after eating the food. To learn more, visit www.portalumami.com.br.