Three umami-packed recipes to enjoy the carnival

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Learn how to make a refreshing summer salad, a delicious guacamole, and a nutritious tomato juice

São Paulo, February 2023 – With Carnival approaching, the excitement to hit the streets grows. To stay energized during summer and avoid “struggles” at the street parties, it’s important to eat in a light and nutritious way, without giving up flavor.

Umami Committee nutritionist, Mariana Rosa, suggests the intake of foods rich in umami, the fifth basic taste of the palate. “Umami ingredients are a great option to guarantee more delicious, balanced dishes that satisfy without weighing down during the heat of the festive days,” explains Mariana.

Including umami foods enhances flavor in meals, as they promote increased salivation and aid digestion. “Some examples are adding tomato to refreshing dishes such as salads and to nutritious juices,” says the specialist.

Thinking of a pre-party menu, Mariana selected three light and flavorful recipes to keep you going strong until the end of the celebration. Enjoy!

SUMMER SALAD
(Preparation time: 15 minutes)
Serves: 4 portions

Ingredients

• 1 package of mixed greens (100 g)
• 1 cup diced palmer mango (150 g)
• 100 g smoked turkey breast, in small cubes
• half a tray of cherry tomatoes, halved (90 g)
• 4 tablespoons extra virgin olive oil (60 ml)
• 2 tablespoons white wine vinegar (30 ml)
• 1 tablespoon Dijon mustard (15 g)
• 1 tablespoon honey (15 g)
• 2 pinches of salt (0.8 g)
  

Directions

1. In a large salad bowl, arrange the greens, mango, turkey breast, and cherry tomatoes.
2. In a medium bowl, place the olive oil, vinegar, mustard, honey, and salt, and whisk vigorously with a fork for 1 minute, or until homogeneous and thickened.
3. Drizzle the salad with the dressing and serve immediately.

GUACAMOLE
(Preparation time: 30 minutes)
Serves: 10 portions

Ingredients

• pulp of 4 medium ripe avocados (1 kg)
• 2 medium tomatoes, seedless, diced small (300 g)
• 1 large onion, chopped (200 g)
• 3 tablespoons chopped cilantro (15 g)
• 4 tablespoons lemon juice (60 ml)
• 1 clove garlic, chopped (5 g)
• half teaspoon ground cumin
• 1 red chili pepper, seedless, chopped (5 g)
• 1 and a half teaspoons salt (5 g)
  

Directions

1. In a bowl, place the avocado pulp, tomato, onion, cilantro, lemon juice, garlic, cumin, chili, and salt, and mash with a fork until forming a paste.
2. Cover and refrigerate for 30 minutes.
3. Serve with nachos or toast.

TOMATO JUICE
(Preparation time: 10 minutes)
Serves: 2 portions

Ingredients

• 4 small ripe tomatoes, peeled and seedless (520 g)
• half a small celery stalk (25 g)
• 1 cup cold water (200 ml)
• 3 drops Worcestershire sauce
• 2 tablespoons lemon juice (30 ml)
• 1 pinch salt (0.4 g)
• 2 pinches black pepper (0.4 g)
• 6 ice cubes
  

Directions

1. In a blender, place the tomato, celery, water, Worcestershire sauce, lemon juice, salt, black pepper, and ice, and blend at medium speed for 3 minutes, or until smooth. 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 the year 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 continuity of taste for a few minutes after food ingestion. To learn more, visit www.portalumami.com.br.