Your Dietitian: Marvelous mushrooms' umami flavor

Adding mushrooms to cooked dishes enhances their flavor. Why? Mushrooms are rich in two of the three components of umami — a taste which greatly enhances the flavor of foods. Umami is one of the five main tastes along with sweetness, sourness, bitterness and saltiness. Reduces need for salt Since mushrooms are one of the richest sources of umami, they're a great way to add flavor without extra salt. As we get older, our sense of taste and smell declines. Many people reach for the salt shaker to enhance the flavor of food. As we age, we also become more salt sensitive. This means it takes less salt than when we were younger to cause water retention and raise blood pressure. That's because older kidneys don't work as well as they did when we were younger. So instead of adding salt, try adding mushrooms. Three components of umami Umami was discovered by accident when a Japanese researcher noticed that tofu tasted particularly delicious in broth made with kombu seaweed (kelp). The umami flavor occurs when foods containing certain naturally occurring compounds are combined or eaten together. It is the synergy of these compounds that results in the umami taste. The three compounds that combine to form the umami taste are glutamate (one of many amino acids that make up protein), inosinate and guanylate. Glutamate is found in all protein-containing foods such as meats, seafood, dairy, eggs and tofu. However, the richest sources are seaweed, Parmesan cheese, green tea, sardines, fresh tomato juice, tomatoes, oysters and other fish, and shiitake mushrooms. Glutamate also is part of MSG, or monosodium glutamate, the controversial flavor enhancer that was discovered in the early 1900s. Inosinate, the second component of umami, is most abundant in fish (especially sardines, mackerel and tuna) and also is in pork, beef and chicken. Disodium inosinate is added to some bone broths to enhance their flavor. Mushrooms, especially shiitake mushrooms, are the richest source of guanylate, the third component of umami. Cooking with mushrooms Mushrooms can enhance the flavor of so many foods: from eggs at breakfast, as in a spinach and mushroom omelet, to entrees at dinner, as in a creamy beef stroganoff. (See recipe.) Beef stroganoff is the perfect example of umami, with the blending of flavors from the beef, mushrooms, tomatoes (in the ketchup) and Worcestershire sauce. (See recipe.) Mushrooms can add the marvelous taste of umami to grilled foods. Try topping burgers, steaks, pork chops and even chicken breasts with a delicious sautéed mushroom-onion stir fry. (See recipe.) Or, try mixing in a bit of minced mushrooms into burgers to make them juicier and more flavorful. For even more umami flavor, add a few dashes of Worcestershire sauce. Worcestershire sauce contains anchovies, a fish naturally rich in umami producing glutamate. Mushrooms make a delicious addition to any shish kabob — from beef and chicken to fish kabobs. (See recipe) Or, try a simple fish foil packet using fish, white wine, mushrooms and ripe tomatoes. The synergy of the fish, mushrooms and ripe tomatoes produces a delicious umami flavor. And since you cook and eat out of the foil packet, cleanup is a snap. So this summer, add a bit of mushrooms to meals. Your taste buds will be glad you did. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Rich and creamy beef stroganoff 1½ pounds top sirloin or top round steak, thinly sliced into 2-by-½-inch strips ¼ cup all-purpose flour 1/8 teaspoon black pepper ½ teaspoon salt About 3 Tablespoons oil 1 rounded cup of thinly sliced onion (or 1½ teaspoons onion powder) 1 large clove garlic, minced 3 to 4 tablespoons sherry 1 to 1 ¼ cups water 2 ¼ teaspoon Worcestershire sauce 2 tablespoons ketchup 4 ounces fresh button mushrooms, washed well and sliced ½ cup sour cream or plain (whole milk) Greek yogurt Thinly slice steak into strips. Combine flour, pepper and salt in a resealable baggie. (Shake to combine.) Add steak to baggie to lightly coat (dredge) in the flour mixture. Discard excess flour mixture and baggie. Heat about one tablespoon of oil in a large Dutch oven kettle or deep skillet. Brown meat a little at a time, removing browned meat to a plate. Add more oil as needed to brown remaining meat. Add onion to kettle and cook until softened. Add garlic, stir and cook for 30 seconds. Add sherry and 1 cup water to kettle, scraping up the browned bits. Return meat to kettle. Stir in Worcestershire sauce and ketchup. Add mushrooms. Bring to a boil. Then reduce heat to low. Cover tightly and simmer for 1½ hours. Stir frequently to prevent meat from sticking to the bottom of the kettle and add about ¼ cup additional water if needed. Place sour cream (or yogurt) in a small bowl. Add a few tablespoons of meat mixture to temper sour cream. (This prevents sour cream from curdling when adding it to stroganoff.). Add sour cream- meat mixture to kettle and stir. Simmer for a few minutes to warm, about 3 to 5 minutes. Serve over cooked wide egg noodles, preferably whole wheat. Note: Beef stroganoff freezes well. Simply thaw in the refrigerator the night before serving. It is wonderful for quick and easy dinners when you don't feel like cooking or don't have time. Makes: About 6 servings SOURCE: Agnes Stirmel, my mom Sautéed mushrooms 'n' onion medley A handful of button mushrooms, scrubbed and sliced ½ medium onion, such as a Vidalia onion, thinly sliced Butter A splash of dry red wine Prepare mushrooms and onions. Melt butter in a medium skillet. Add onion slices and cook for a few minutes. Add sliced mushrooms. Stir fry until onions and mushrooms are soft. Add a splash of red wine and simmer for a few minutes. Serve over grilled steak, chicken or pork chops. The combination of the mushrooms with the meat provides the umami flavor. SOURCE: Keith and Nancy Clark Salmon and vegetable kabobs Marinade: Juice of 4 lemons 2 tablespoons extra virgin olive oil 4 cloves of garlic, minced 1 tablespoon dried Italian seasoning A few dashes of salt and pepper Kabobs: 1 pound salmon, cut into 2-inch pieces 8 cherry or grape tomatoes* 4 large mushrooms, stems removed* 1 medium green pepper, cut into 12 pieces 1 medium yellow squash, cut into 8 pieces Cooking oil spray 4 metal skewers In a large mixing bowl, mix ingredients for marinade. Mix well and place half in one bowl and half into another bowl. Add salmon and vegetables into one bowl of the marinade. Toss gently to coat. Cover and marinate for 30 minutes, occasionally turning to ensure even coating. Preheat broiler or grill. Spray a large shallow baking pan (or grill pan). Divide fish and vegetables into four even portions. Thread fish and vegetables onto skewers, being careful not to break pieces. Brush with marinade. Discard marinade in bowl which had raw fish. Broil or grill for about 5 to 8 minutes. Brush frequently with marinade not used for marinating raw fish. Turn over kabobs and broil or grill for another 4 minutes. Serve hot. Note: If desired, add additional tomatoes and/or mushrooms to kabobs. Makes: 4 servings SOURCE: American Institute for Cancer Research Chicken with mushrooms and balsamic cream sauce 4 (6-ounce) boneless skinless chicken breasts (Or, 2 large chicken breasts cut into 6-ounce portions) A few dashes of salt and pepper 4 tablespoons olive oil, divided 8 to 10 of each type of mushroom: cremini, shiitake and button (or all of one kind, if desired) 2 large cloves of garlic, finely chopped 1 tablespoon thyme leaves, chopped (Or 1 teaspoon dried thyme leaves) 2 large shallots, peeled and thinly sliced Sauce: 2 tablespoons flour 1½ cups chicken stock, preferably reduced sodium About 1 tablespoon balsamic vinegar 3 tablespoons half and half, evaporated milk or plain yogurt ¼ cup chopped flat leaf parsley (Or 2 tablespoons dried parsley) Wash mushrooms well. Then slice and set aside. Slice shallots and set aside. Trim any fat off chicken breasts. Cut into 6-ounce portions. If thick, butterfly breasts so they cook quickly and evenly. Heat a large nonstick skillet over medium heat. Add 2 tablespoons oil and tilt pan to spread it evenly. Sauté chicken in skillet for about 5 minutes per side, (depending on thickness) or until it registers 170 degrees with a meat thermometer. Remove to a plate and cover with foil. Add remaining 2 tablespoons of oil to the skillet. Add sliced mushrooms and cook for about 4 to 5 minutes or until browned, stirring. Add garlic, thyme and shallots. Cook until shallots are wilted. Sprinkle flour in pan. Stir and cook for 2 minutes. Whisk in chicken stock, vinegar and half and half (or evaporated milk or yogurt). If using yogurt, place yogurt in a small bowl and add a bit of hot liquid from skillet to temper yogurt and prevent it from curdling. Then add tempered yogurt to the skillet. Turn up heat and simmer for 2 minutes or until thickened. Slice chicken breasts at an angle. Add parsley to sauce and mix. Add sliced chicken to sauce to heat. Serve chicken topped with sauce.Note: Delicious with orzo pasta or mashed potatoes and a vegetable. Makes: 4 servings SOURCE: Rachael Ray, with modifications by Phyllis Molnar Lentil vegetable stew 1 tablespoon olive oil 1 cup minced red onion 1 cup small diced peeled carrots 1 cup small diced orange or red pepper 1 cup shiitake mushrooms, or any type, scrubbed and sliced ½ cup small diced celery 1/8 teaspoon salt 1 clove garlic, minced 1 tablespoon tomato paste or ½ cup tomato puree ½ pound green lentils ½ teaspoon dried thyme 1 bay leaf 2 to 4 cups vegetable broth* 4 ounces baby spinach, chopped Black pepper, to taste In a large kettle, heat oil. Add onion, carrots and garlic. Sauté for 4 minutes on medium heat. Add peppers, celery and mushrooms. Add tomatoes or tomato paste. Stir to coat vegetables. Add lentils, bay leaf, broth and thyme. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. Stir in spinach. Cook just until it wilts. Add a few dashes of pepper. Note: The recipe calls for 2 cups of broth. I like a little liquid with my stew, so I use 4 cups of broth. Makes: 5 to 6 cups SOURCE: joybauer.com