Have you heard the word “umami” before? You’ve probably used “sweet”, “bitter”, “sour”, and “salty” to talk about flavor. Umami is another way to describe and taste food!

• Umami typically refers to foods that are savory or meaty.
• It is one of the five tastes along with sweet, salty, sour, and bitter.
• The term is Japanese and roughly translates to “pleasant, savory taste.”
• When someone tastes umami, what they usually are tasting is glutamate, a type of protein found in many vegetables, meat, seafoods, and cheeses.
• Slow cooking methods like roasting and simmering enhance natural umami flavors – this is why slow-cooked stews and homemade tomato sauce are so flavorful and comforting.
• Umami foods are good for our health because they can replace salty foods without missing out on flavor and they help keep us full longer.

• Seaweed is packed with nutrient and antioxidants
• Soy-based foods like soy sauce, miso, soybeans, and tofu are linked to lower blood cholesterol.
• Kimchi has probiotics which can help with digestions
• Tomatoes have vitamins C and K, potassium, folate, and antioxidants.
• Mushrooms have B vitamins which are linked to improved immunity (protection against disease)
• Green Tea can help reduce risk of type 2 diabetes
• Seafoods and meats are both high in protein.

• 1/2 cup soy sauce
• 1/4 cup brown sugar
• 1 tablespoon cornstarch
• 1 tablespoon minced ginger
• 1 tablespoon minced garlic
• 1/4 teaspoon red pepper flakes
• 3 boneless chicken breasts (veg. substitute: firm tofu)
• 2 tablespoon neutral oil
• 1 chopped green bell pepper
• 1 head of broccoli in florets
• 1/2 lb. sliced mushrooms
• 1 cup chopped carrots
• 1 red onion sliced
• Sesame oil to taste
• Sliced scallions

• Combine soy sauce, brown sugar, cornstarch, garlic, ginger, & red pepper. Add cubed chicken & marinade for 15 minutes.
• Heat 1 tablespoon of oil in large skillet over medium heat. Sauté all veggies until tender, about 5 mins. Remove from skillet. Cover to keep warm.
• Remove chicken from marinade. Save the liquid. Heat another tablespoon of oil over medium-high heat. Cook chicken until slightly pink, 2 minutes per side.
• Return veggies and add the saved marinade to the skillet. Bring to a boil. Stir until the chicken is cooked and the veggies are tender, about 7 minutes.
• Top with a small amount of sesame oil and scallions. Serve plain or over rice.