Synopsis
Book by Forberg MD Cheryl
Extrait
CHAPTER ONE
THE ESSENTIALS OF HEALTHY FLAVOR
Cooking fast, flavorful, healthy food is easier than you think. You don't need to invest a fortune in kitchen accessories or spend hours scouring obscure stores for fancy ingredients in order to create dishes that are scrumptious and wholesome.
Rather, armed with a few basic principles and equipped with a set of essential kitchen tools, you'll be ready not only to make the flavorful recipes in this book, but also to create and expand your own repertoire of healthy, crowd-pleasing dishes.
In this chapter, you'll learn everything you need to create flavor and cook with confidence.
. We'll look at how tastes and textures interplay to create a satisfying flavor. . We'll take a virtual trip around the world to discover exotic flavor profiles. . We'll explore a variety of cooking methods and their impact on flavor and nutrition. . We'll discuss which kitchen tools are essential--and which aren't. . And finally, we'll tour the Flavor First pantry for an overview of the staples you should always have on hand to whip up zesty, healthy dishes any night of the week.
WHAT IS FLAVOR?
When we describe food as flavorful, we mean that it's appetizing to eat--it appeals to our senses, and once we've tasted it, we want to keep eating. But where does flavor come from and how do we experience it?
The attractive quality we call flavor is actually a combination of senses-- not only what our taste buds taste, but what we smell and the tactile sensations we feel as we eat. After all, our noses and mouths share an airway that allows both smells and tastes to commingle as we eat, giving us the ability to register a wide range of flavors based on different combinations of scents and tastes. Even our sense of touch plays a role in the way we enjoy foods--as anyone who's ever had a craving for crunchy chips, a pillowy soft slice of bread, or a cool, creamy bowl of ice cream can attest!
Let's take a closer look at how our senses impact our perception of flavor.
Taste
Although we can potentially identify hundreds of different flavors, our tongues register just five basic tastes. (If I had my way, I'd add a sixth taste to the list--freshness. Though it's hard to describe, without it the other five don't mean nearly as much!) When we eat, our thousands of taste buds--tiny cells plugged into nerve endings on our tongues--send instant signals to our brains, contributing to the overall sensation of flavor. The five tastes we are able to discern are:
Sweet. If you have a powerful sweet tooth, you're not alone! Many of us (myself included) have an innate preference for sweet foods--that is, we naturally crave sweet tastes. The good news is that white sugar, high fructose corn syrup, and other unhealthy, refined ingredients are far from the only sources of sweetness available to us. Fruit sugars, some alcohols, and even spices like cinnamon all taste sweet--giving us plenty of options for satisfying our craving healthfully.
Sour. The puckering reaction we have to acidic foods such as vinegar, cranberries, citrus fruits, and even some vegetables (such as rhubarb) may seem unpleasant on its own. But sour notes can add complexity to a recipe and help balance out other flavors; and a mild tart taste can create a sensation of refreshment, as in a lemon sorbet.
Salty. Sodium chloride--table salt--is the most common source of salty sensation. Salt can enhance natural flavors and balance other spices, but it can also dominate our palates, so that we fail to notice other, subtler tastes. Reducing salt will not only open up a whole new world of flavor, it will also help boost overall health: Limiting sodium intake is an important way to control high blood pressure. This doesn't mean we need to ban it from our kitchens. But learning how to coax the most flavor out of your ingredients allows you to cut back on the amount of salt you need to add to your food.
Bitter. Our ability to sense bitterness may have originally helped our prehistoric ancestors avoid plants full of poisonous alkaloids. While we still tend to avoid extremely bitter foods, there are plenty of milder variations of this taste sensation we've learned to enjoy--our morning cup of coffee and evening glass of wine both have bitter notes, for example. Grapefruit skin and tonic water (which contains bitter quinine) are other sources we tolerate of this taste sensation.
Savory (umami). A relative newcomer to the roster of five basic tastes, umami, a Japanese word that translates as "savory" or "meaty," was identified in the early 1900s and has been gaining in popularity in recent years. The rich, silky taste is associated with glutamate, originally found in seaweed used to make soup in Japan but also found in soup stocks, mushrooms, and many other foods that have prominent places in the Flavor First pantry. Yeast extracts (available in health food stores) can also be used to boost the umami taste--and are a healthy way to add richness without slathering dishes with fats.
Smell
When it comes to experiencing food flavors, we rely even more on smell than on taste--a fact that's most evident when you're suffering from a cold or nasal congestion and everything you eat tastes bland. While your tongue registers just five basic tastes, the millions of olfactory cells in your nose can discern among hundreds of nuanced odors that contribute to your overall experience of flavor.
It's generally recognized that the complex aromas we smell are made up of varying combinations of different scents. But because so many smells exist, scientists haven't settled on a precise list of basic odors on which all others are based, the way they have with taste.
For the purposes of creating flavorful food, though, it's useful to consider these "classes" of odors. Some, such as musk, may not sound appetizing in and of themselves, but remember it's very rare that you smell any of these scents individually. You generally perceive a subtle symphony of odors--such as the mouthwatering aroma of a favorite spaghetti sauce-- that may contain a combination of all the classes below.
Floral. These heady aromas are usually associated with sweets and fruits.
Mint. This refreshing aroma can brighten everything from salads to meats to desserts.
Musk. Some meat dishes have a mild musky odor that can add to an overall impression of richness. Meat stews often emit a slightly earthy, sharp odor that contrasts well with herbs and spices.
Pungent. Your favorite blue cheese has the tang that balances beautifully with everything from crisp salads to sweet pears. Anchovies, fermented foods such as Korean kimchi, and even cooked asparagus and broccoli can have pungent odors.
Smoky/burnt. Grilled meats and fire-roasted tomatoes are among the foods that can take on added complexity with notes of smoke or charring.
Camphor. This sharp scent can evoke a medicinal aroma or, more pleasantly, eucalyptus or pine. Black cardamom lends a subtle whiff of camphor to dishes, while camphor itself is used as a seasoning in some Indian desserts.
Touch
The sense of touch as experienced against your tongue and in your mouth is called texture or mouthfeel, and it's an important component of flavor. We associate silky textures with richness, for example, even if little fat is present. If a food is tough and fibrous, by contrast, we may decide it's unpleasant to eat, even if it's sweet. Most people would prefer to savor a spoonful of creamy chocolate, for example, as opposed to gnawing on a tough stalk of sugarcane.
The sensations that make up mouthfeel include:
Pain. Some peppers literally stimulate pain receptors in your mouth--a sensation we register as spicy heat when it's mild, but which can be unpleasant if too intense. Many people love this feeling!
Temperature. Hot foods can provide comfort on a winter's day, while a crisp, cool salad can refresh in midsummer. But flavors are more pronounced when at a moderate temperature, between 68° and 86°F. Foods that are frozen solid, like ice cream, need stronger flavoring to make an impact, which is why melted ice cream tends to taste too sweet.
Astringency. Astringency causes a puckering sensation on your tongue. The tannins in tea or red wine cause an astringent sensation, as do some citrus flavors.
Smoothness. The silky mouthfeel we associate with creamy sauces and drinks contributes to a sensation of richness.
Crispness. The satisfying crunch of a perfectly ripe apple or the snap of a stalk of celery is an important part of our enjoyment.
Chewiness. Foods that give our teeth and jaws a workout can be pleasurable-- such as a slice of thick, crusty bread--or we can identify the sensation as undesirable, as in tough, stringy, or overcooked meat.
Density. A serving of thickly layered veggie lasagna feels heartier and more satisfying than the same size portion of steamed vegetables served over fluffy rice. You can satisfy cravings for comfort food healthfully by eating dense, substantial foods that are low in fat and starch.
With a nearly infinite number of combinations of taste, aroma, and texture at your fingertips, the range of flavors you can create is endless. By experimenting with different flavor profiles, you will build a repertoire of healthy, nutrient-rich dishes that enliven all of your senses.
FLAVOR AROUND THE GLOBE
One way to begin exploring new flavors is to take a virtual trip around the globe. Civilizations throughout history have adapted their cuisines to the logistics of the environment in which they lived--the geography, the climate, and the indigenous plants and animals available to them. As inhabitants of the 21st century, most of us can sample the world's cuisines without ever having to venture farther than a short drive from home--a luxury that radically expands our flavor options.
Here are just a few of the regional cuisines that have influenced the recipes in Flavor First.
Northern Asia
Chinese cuisine encompasses a range of regional styles. Dishes from southern China emphasize freshness and tenderness, while in the colder north, dishes are oilier, and pungent vinegar- and garlic-based flavorings are more popular. Noodles and rice are used as a starchy base for protein and vegetables, or as a side dish.
Like Chinese cuisine, Japanese dishes emphasize the use of vegetables in balance with meat, poultry, and fish. Light and subtle flavorings such as miso and rice vinegar put the emphasis on fresh (or often raw) ingredients, spotlighting the high quality and variety of seasonal produce and seafood native to this island nation. The emphasis on vegetables and fish makes the Japanese diet one of the healthiest on earth: Japanese people have the lowest obesity rate in the developed world, according to the International Obesity Taskforce. And Okinawa boasts the largest population of centenarians anywhere, thanks in large part to their healthy food choices and active lifestyle.
In both Chinese and Japanese cuisines, soy sauce, ginger, and garlic are dominant seasonings, while the Japanese were the first to identify the sensation of umami.
Southeast Asia
In Thailand, Vietnam, Indonesia, and other countries in Southeast Asia, traditional dishes are aromatic and rely on a bounty of herbs, spices, and sauces that are now easier than ever to source at your local grocery store. Citrus juices, basil, cilantro, and mint are frequently used to flavor foods, while condiments like fish sauce add still more zest.
Generally, Southeast Asian dishes are prepared using quick-cooking methods-- such as stir-frying or steaming--that preserve the freshness of the ingredients. Fragrant soups such as Vietnamese pho take a bit longer to cook but provide an entire meal in a bowl--full of fresh seafood, crisp- tender vegetables, and savory thick noodles.
India
A cornucopia of spices is cultivated in India--from exotic flavors such as cardamom and turmeric to more familiar spices like cinnamon and black pepper--and as a result, Indian cuisine takes advantage of a wider range of spices than almost any other world cuisine.
Curries are a popular staple in India, but unlike Southeast Asian curries, which are based on high-fat coconut milk, Indian curries typically use yogurt as a base, making them a more nutritious option. And because there's a strong tradition of vegetarianism in the Hindu religion, vegetables are a focus of Indian cuisine, making it a rich source for healthy recipes.
Latin America
When Spanish conquistadors arrived in Mexico and South America in the 16th century, they quickly appropriated an entire hemisphere of new flavors and ingredients, from chocolate to chile peppers. They also found a new, protein-rich grain rumored to have fueled ancient Inca warriors' greatest feats. Today we know this nutrient-dense miracle seed as quinoa.
Today's Latin American cuisine is the resulting blend of these native influences with European culinary traditions. While the fare served at many fast-food-style "Mexican" restaurants--with its heavy emphasis on cheese, nachos, and deep-fried foods--isn't exactly low calorie, traditional Mexican food makes use of healthy, flavorful ingredients such as fresh vegetable salsas, avocados, baked corn tortillas, spicy bean dishes, and healthy proteins.
The Mediterranean
Though more than 15 countries border the Mediterranean Sea--each with its own unique cuisine and regional variations, from Casablanca to the Amalfi Coast--the region's mild climate has created commonalities in diet that transcend national boundaries. The all-inclusive term Mediterranean diet, which has become popular in recent years, refers to a heart-healthy and nutritious diet high in fruits, vegetables, whole grains, and fresh seafood. Olive oil is the primary source of dietary fat in Mediterranean dishes, and rich sources of protein such as red meat are considered special- occasion fare.
From Spanish paella to stuffed grape leaves, many of this region's dishes may already be among your favorites. Once you learn how to create the distinctive flavors of the Mediterranean, you'll be able to cook a wide range of healthy, delicious, and authentic dishes.
COOKING UP HEALTHY FLAVOR
Now that you've experienced a taste of how cultures around the world approach flavor, you're probably wondering how to translate these global influences into your own kitchen. In the pages that follow, you'll find an overview of the basics you need to know. Once you master these concepts, you'll be able to create any flavor profile you desire.
Freshness equals flavor. Regardless of the recipe, the quality of the outcome is a function of the quality of the ingredients you use. Buy the freshest, highest-quality foods you can afford. Depending on your budget, it's not always possible to buy organic produce and prime-grade fish, poultry, and meats. But on the other hand, once you're comfortable experimenting with a variety of flavors and styles, you may discover you're dining out less without losing out on flavor--which can result in substantial savings. Similarly, focusing your diet on "clean" foods made from fresh, whole ingredients is likely to be more filling and satisfying than consuming an abundance of processed foods; you may find you need less of the good stuff and achieve savings through quality over quantity.
A few more tips to help maximize your fresh-food dollar:
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