Umami: What You've Been Missing!

The five tastes: Sour, sweet, bitter, salty, and ... umami!

-- By Stepfanie Romine, Staff Writer

Here's a list of some umami rich foods:

• aged cheeses (cheddar, Emmental, Gruyere, parmesan, Romano)
• anchovies
• asparagus
• bouillon or stock
• cured meats (ham, bacon, sausage)
• dried fish or seafood
• fish sauce
• ketchup
• mushrooms
• seaweed
• soy sauce (naturally brewed "tamari" or other varieties)
• steak sauce
• tomatoes ( sun-dried or ripe)
• Worcestershire sauce
   

By adding more of these foods to your meals, you can boost your satisfaction and potentially eat fewer calories overall and avoid overeating. A little goes a long way, and many foods rich in umami should be used as seasonings rather than main ingredients because they can be high in sodium and fat. Try adding a pinch of Romano cheese to steamed veggies or adding asparagus or mushrooms to your salad. If you're feeling decadent, put a pinch of crumbled bacon or a couple of sun-dried tomatoes in an egg white omelet. That could be just what hits the spot!

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Stepfanie Romine
Stepfanie, a former newspaper reporter, writes about nutrition, health, and fitness, with an emphasis on whole foods and from-scratch cooking. She enjoys yoga, Spinning, international travel and vegetables of all kinds. See all of Stepfanie's articles.

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