Nutritionist Recommends Tasty Recipes to Make at Home and Keep a Balanced Diet

April 2020 – In times when we need to stay home and take care of ourselves, nutrition can’t be left aside. With daily tasks and working just a room or two away from the fridge or the snack cupboard, it may feel hard to keep meals balanced.

For Graciela Vargas, a nutritionist with the Umami Committee—the organization responsible for promoting the fifth taste in Brazil—it’s possible to prepare recipes that combine nutritional balance without giving up flavor and, best of all, without taking too much time. That’s why the specialist has selected three simple, delicious, umami-rich preparations: whole-grain bruschetta, simple creamed corn, and beef strips with vegetables.

“These preparations can be made at home, since they include ingredients that are easy to find and to cook. They’re healthy options for an afternoon snack or as side dishes at lunch. Plus, they’re dishes that will surely please the whole family’s palate,” the nutritionist concludes. Check out the directions:

WHOLE-GRAIN BRUSCHETTA

Ingredients

• 3 tbsp olive oil (45 ml)
• ½ tsp salt (2.5 g)
• 6 slices whole-wheat sandwich bread (150 g)
• 1 ½ cups shredded mozzarella (160 g)
• 1 ½ cups cherry tomatoes, quartered (145 g)
• 1 cup roughly chopped arugula (100 g)

Directions
In a small bowl, combine half the olive oil with the salt. Brush the bread slices with half of the seasoned oil and place them on a medium baking sheet.
Season the tomatoes with the remaining oil.
Divide the mozzarella among the bread slices and top with the seasoned tomatoes.
Bake in a preheated medium oven (180 °C / 350 °F) for 10 minutes, or until the mozzarella melts.
Remove from the oven, top the bruschettas with the arugula, and serve immediately.

Tip: Before serving, drizzle the arugula with a thread of olive oil.
Yield: 6 servings
Prep time: 20 minutes

SIMPLE CREAMED CORN

Ingredients

• 1 can steamed corn, drained (285 g)
• 250 ml milk
• 2 tbsp unsalted butter
• 1 small onion, chopped
• 1 garlic clove, pressed
• 1 tsp salt
• 1 can cream, with the whey removed
• 1 tbsp chopped parsley

Directions
Set aside 3 tbsp of the drained corn.
In a blender, blend the remaining corn with the milk until smooth.
In a medium saucepan, melt the butter over medium heat. Add the onion and garlic and sauté for 1 minute, or until the onion softens. Add the blended corn mixture and the salt; cook, stirring constantly, until thick and creamy.
Stir in the cream and the reserved corn and heat through.
Remove from heat, finish with the parsley, and serve.

Yield: 6 servings
Prep time: 20 minutes

BEEF STRIPS WITH VEGETABLES

Ingredients

• 1 tsp oil
• 400 g top sirloin, cut into strips
• 1 medium onion, cut into petals
• ½ medium red bell pepper, diced
• 1 small carrot, thinly sliced
• Florets from half a bunch of broccoli, cooked al dente
• 2 tbsp soy sauce

Directions
In a medium skillet, heat ½ tsp oil over high heat. Add the beef and sauté for about 8 minutes, or until browned. Transfer to a dish and set aside.
In the same skillet, add the remaining oil and heat. Add the onion and cook for about 3 minutes. Stir in the bell pepper and carrot and sauté for 3 minutes, or until al dente. Add the broccoli and cook 1 minute more. Return the reserved beef to the skillet, add the soy sauce, and toss for about 1 minute. Remove from heat and serve immediately.

Prep time: 20 minutes
Yield: 6 servings

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 in 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 lingering taste for a few minutes after ingestion. To learn more, visit www.portalumami.com.br.