by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist

Did you know that by including all the 5 tastes in your meal you are less likely to overeat? The 5 tastes being sweet, sour, salty, bitter and umami work together to satisfy your taste buds. Each of these tastes is recognised by different parts of your tongue and it seems the more of your taste buds are stimulated the more satisfied you are after a meal.

If the term umami is a foreign term it is a Japanese word that means savoury or meaty taste. Foods that consist of high amounts of an amino acid or a building block of protein called glutamate, like mushrooms and tomatoes, create this taste. If you cook them by sauteing or roasting this will further increase the umami taste.

Each of these tastes can be found in different whole foods, some examples are:

Sweet:

• Sweet potato
• Cooked carrots
• Blueberries
• Corn
• Peas
• Cooked onion
• Parsnips
• Yams

Sour:

• Lemon
• Limes
• Grapefruit
• Oranges
• Pomelo
• Tart cherries
• Kimchi
• Sauerkraut

Bitter:

• Cruciferous vegetables e.g. kale, brussels sprouts and cabbage.
• Cranberries
• Cocoa
• Coffee and green tea
• Parsley
• Celery

Salty:

• Miso
• Brine pickles
• Sea vegetables
• Umeboshi plum

Umami:

• Tomatoes
• Mushroom
• Asparagus
• Tree nuts
• Black garlic
• Lean meat
• Seafood e.g. Safcol Seafood like tuna, oysters and mussels
• Cheese
• Legumes
• Miso

An example of a meal which will give your body all the 5 tastes in one meal is Smoked salmon black rice risotto.

Ingredients

2 x 95g can Safcol Premium Smoked Salmon, drained – umami

2 tablespoons extra virgin olive oil

1 medium onion– when cooked becomes sweet.

1½ cup uncooked black rice – when cooked becomes sweet.

½ cup dry white wine

4 cups low salt stock, either chicken, vegetable, or fish – salty

½ cup finely diced fennel bulb – sweet

1 cup sugar snap peas – sweet

½ cup frozen or fresh peas –sweet

½ cup freshly grated parmesan – umami

grated zest of half a lemon – sour

25g butter

2 tablespoons chopped dill – bitter

There are many other recipes which will satisfy your taste buds as well as promote optimal health in your body our Seafood Experts website

Take home message

Taste is a driving factor for the selection of food as well as satisfaction from a meal. Aim to include the 5 tastes in your meals to help find satisfaction and promote a healthy weight. By including the 5 tastes you are less likely to have the munchies 5 minutes after finishing your meal as your taste buds have been satisfied.