Fundamentals of Flavor:

Balancing the 5 Tastes for Optimal Health

“Sour, sweet, bitter, pungent, all must be tasted.”---Ancient Chinese Proverb

Tonight’s Food Demo:

Fish or Tofu Tacos with

Spiced Lime Marinade *

Kohlrabi Sesame Slaw *

Smoky Ginger Butternut Soup

Additional Recipes:

Crunchy Bok Choy Slaw Yin Yang Carrots

Learning Objectives: By the end of this class, you should be able to:

1. List one way to include more sour, bitter, and pungent flavors in meals 2. Discuss how balancing flavors in a meal can help manage diabetes 3. Name two health benefits of cooking with spices and herbs

Five Flavors of Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), each of the five flavors is associated with a specific season, element, and organ. The five flavors, five seasons, five elements, and five organs must be in balance to ensure overall health. This is a core teaching of the

“Five Element Theory” that governs Chinese Medicine. By eating each of the five flavors daily, we can give our organs (and our whole body) the best chance at health.

The more you eat, the less flavor; the less you eat, the more flavor - Chinese Proverb

Sour The sour flavor is connected to the liver. This organ is important in its relation to emotions, specifically anger. When the liver is disordered the body will experience emotional symptoms such as anger or frustration and physical symptoms like headache and high blood pressure. For this, Chinese medicine suggests eating more sour foods which are believed to calm the body.

Lemons, limes, oranges Pineapple and papaya Pomegranate Plum Vinegar Green bell pepper Pickles and fermented foods like

sauerkraut, kombucha, kimchi

Sweet The sweet flavor is connected with the spleen, the organ of digestion. If the spleen is weak or disordered, the body will have symptoms such as lack of energy, stomach or abdominal bloating, irregular bowel movement, weight gain and insomnia. People with a spleen imbalance often crave sweets because sweet foods increase energy.

Sweet fruits like apples and bananas

Dried fruits like raisins and dates Sugar, honey, sweeteners White and brown rice Sweet potato and potato Starchy vegetables like squash Peas, carrots, and corn

Salty The salty flavor is associated with the kidneys, one of the most important organs in TCM. It is believed that they store the body’s original essence – inherited from our parents. The kidneys are associated with the body’s constitution, which can be strong or weak. Salty flavors are said to go directly to the kidneys and improve or decrease function.

Cheese Salty meats like ham and pork Some whole grains: buckwheat,

amaranth, and millet Most shellfish and seafood Seaweeds Beans like black and kidney Any salts or salted foods

Bitter Bitter taste in Chinese medicine can help by clearing heat from the body, especially from the heart. When someone has excess heat, the body will show symptoms such as ulcers in the mouth, red face, heart palpitations, anxiety, insomnia and dreaminess.

Bitter melon or gourd Bitter greens like collards, kale,

arugula, dandelion, mustard Turnips, asparagus, mushrooms,

and other bitter vegetables Coffee and chocolate

Spicy Spicy or Pungent foods are associated with the lungs. In TCM, the lungs are the first line of defense against external pathogens. Pungent flavors can boost the immune system to fights colds and the flu, especially important in winter.

Kohlrabi Radishes, daikon, horseradish Celery, cucumber, fennel, broccoli Cayenne, ginger Onions, garlic, leeks

In Chinese medicine, diseases do not have only one cure. Each of the five flavors is associated primarily with only one organ system, but all organs rely on each other for optimal health. Chinese medicine practitioners do not recommend one single flavor for diabetes or cardiovascular health. Instead, by eating a balance of flavors a person can help all organs work well together.

Spice Shakers To Balance Flavor and Health

Adding dried or fresh herbs and spices to your meals can greatly enhance the flavors of your meal. Additionally, herbs and spices are strong antioxidants. Adding even a small portion each day will help you fight chronic disease and reduce inflammation. Store dried spice mixtures in airtight containers and store in a cool, dark area for up to 6 months. A clean spice jar, Tupperware, or small Mason jar would all work well.

Sweet Shaker This combination of spices is classically associated with pumpkin pie filling, but is delicious on oatmeal or yogurt, sprinkled on coffee or tea, or over vegetables like sweet potato or butternut squash Ingredients 2 tablespoon ground cinnamon 4 teaspoons ground ginger 1 teaspoon allspice 1 teaspoon ground cloves 1 teaspoon ground nutmeg Adapted by Jessica Stern from The Kitchn, www.thekitchn.com/how-to-make-pumpkin-pie-spice-cooking-lessons-from-the-kitchn-69245, by Christine Gallary, 2014

Directions Mix all ingredients together and transfer to a container.

Eastern Health Blend Shaker This mixture comes from the ancient Ayurvedic tradition and is designed to promote balance within the body, especially for individuals with diabetes, and on the plate. Try this blend sprinkled on roasted veggies or popcorn! Ingredients 2 tablespoon whole coriander seeds 1 tablespoon whole cumin seeds 1 tablespoon whole fenugreek seeds 1 tablespoon ground ginger 1 tablespoon ground turmeric 1 tablespoon ground cinnamon 1 tablespoon dried sage leaves 1 teaspoon ground clove ½ teaspoon cayenne or chili powder Reprinted for classroom use from Eat, Taste, Heal by Thomas Yarema, Daniel Rhoda, and Johnny Brannigan (Five Elements Press, 2006).

Directions Grind coriander, cumin, and fenugreek seeds in a spice grinder until coarse. Mix ground seeds into remaining ingredients and transfer to a container.

Five Spice Shaker This traditional Chinese mixture includes all five flavors and helps create harmony within in the body and in a meal. This goes great with meats, beans and legumes, on cooked grains, or in soups. Ingredients 2 teaspoon Sichuan peppercorns 8 whole dried star anise ½ teaspoon whole cloves 2 teaspoon fennel seed 1 stick or 1 tablespoon ground cinnamon Reprinted for classroom use from Ancient Wisdom, Modern Kitchen by Yuan Wang, Warren Sheir, and Mika Ono (Da Capo Press, 2010).

Directions Grind all ingredients in a spice grinder until a fine powder and transfer to a container.

Gomasio Shaker This blend is traditional in Japan and adds salty and umami flavor. You can use this in place of regular salt for dishes like rice, popcorn, soup, or cooked vegetables. Ingredients 1 cup sesame seeds ½ cup dulse seaweed flakes 1 tbsp sea salt Reprinted for classroom use from Mountain Rose Blog, http://mountainroseblog.com/herbal-gomasio/, Author Erin McIntosh, 2013

Directions Combine all ingredients together and grind in spice grinder or food processor. Transfer to a container.

Mexican Spice Shaker This blend of flavors will add a tasty Mexican flair to many different types of dishes. Try mixing it in with ground meat or rubbing it on poultry, adding to beans and rice, or sprinkling on top of roasted vegetables. Ingredients 4 tablespoons of chili powder 1 teaspoon red pepper flakes ¼ teaspoon cayenne pepper 1 teaspoon oregano 2 teaspoons smoked paprika 2 tablespoons ground cumin 1 teaspoon garlic powder 1 teaspoon onion powder 1 tablespoon kosher salt 1 tablespoon freshly ground black pepper Reprinted for classroom use from Barefeet in the Kitchen, www.barefeetinthekitchen.com/2011/10/homemade-taco-seasoning.html, author Mary Younkin, 2011.

Directions Stir all spice together and transfer to a container.

Spiced Lime Fish Tacos These simple tacos are delicious on their own. You can also use them as a base to layer with additional flavors. Try the Crunchy Bok Choy Slaw for a crisp bite or the Yin Yang Carrots for some zing.

Ingredients: 1 lb halibut or other flaky white fish 2 tablespoons canola oil 1 tablespoon fresh lime juice Optional: ½ tsp chili powder or a dash of hot pepper sauce 1 teaspoon turmeric powder 8 corn tortillas Fresh cilantro leaves for garnish Green onion, thinly sliced, for garnish Instructions: Preheat oven to 350°F. Place fish in a rectangular baking dish (11”x7”). Whisk together oil, lime juice and spices and pour over fish. Cover and chill for at least 30 minutes and

up to 3 hours. Remove covering and bake fish for 15-20 minutes or until fish flakes easily with a fork Distribute fish evenly among the 8 corn tortillas and sprinkle with fresh cilantro leaves and green

onion. Preparation time: 50 minutes Yield: 4 servings, two tacos per serving Nutrition info per serving (1 cup): Calories: 276; Carbs (with tortillas): 30g; Fiber: 3g ; Total Fat: 10g ; Protein: 23g ; Sodium: 90mg Copyright 2014. J. Stern, Original recipe

Spiced Lime Tofu Tacos If you like the sound of the Spiced Lime Fish Tacos but prefer a vegetarian option, then try this tasty tofu instead. Tofu is a rich source of protein and it will take on the flavor of the marinade much like the fish.

Ingredients 1 14-oz container firm tofu, drained and pressed* 2 tablespoons canola oil 1 tablespoon fresh lime juice Optional: ½ tsp chili powder or a dash of hot pepper sauce 1 teaspoon turmeric 8 corn tortillas Fresh cilantro leaves for garnish Green onion, thinly sliced, for garnish Instructions Preheat oven to 350°F. Cut the tofu into 16 pieces and place in a rectangular baking dish (11”x7”). Whisk together oil, lime juice and spices and pour over tofu. Cover and chill for at least 30 minutes

and up to 3 hours. Remove covering and bake for 15-20 minutes. Distribute tofu pieces evenly among the 8 corn tortillas and sprinkle with fresh cilantro leaves and

green onion. Preparation time: 50 minutes Yield: 4 servings, two tacos per serving Nutrition info per serving (1 cup): Calories: 252; Carbs (with tortillas): 30g; Fiber: 4g ; Total Fat: 12g ; Protein: 10g; Sodium: 33mg Copyright 2014. J. Stern, Original recipe

*Note: How to Press Tofu

Tofu has a high water content and a neutral flavor. Pressing the excess water out of tofu ensures that the other flavors of your dish - marinades, sauces, seasonings - permeate into the tofu and create the most robust flavor.

1. Fold one paper towel into quarters and place it on a flat surface like a cutting board or plate. 2. Take your tofu out of the package, drain it, and put in on top of the paper towel. 3. Take a second paper towel, also folded into quarters, and plate it on top of the tofu. 4. Place something flat and heavy on top of the second paper towel, such as a plate with a can balanced on top, a cutting board, or a skillet. Be sure any weight is evenly distributed so your tofu does not get crushed or broken on one side. 5. Let the tofu sit for 30 minutes, changing the towels out once or twice if needed. 6. After that time, use your tofu as directed in your recipe and enjoy!

Smoky Ginger Butternut Soup

Iron rich dried dulse seaweed imparts a subtle smokiness to this creamy winter soup, while a broth made with kombu adds extra minerals. Find these seaweeds in your store’s Asian section or at an Asian grocer.

Ingredients: 4 lbs butternut squash (1-2 squash) 2 tablespoons olive oil 3 garlic cloves, minced 1 onion, thinly sliced 1 tablespoon minced fresh ginger 1 4-inch piece dried kombu or kelp 5 cups low sodium vegetable stock or water or mix 1 teaspoon cinnamon 1 teaspoon dried dulse flakes Salt and pepper, to taste Optional: 3/4 cup heavy cream Instructions:

Preheat oven to 375°F. Cut the squash in half and remove the seeds, place halves on oiled baking sheet and bake until tender, about 45 minutes.

Warm oil in a 4-quart soup pot over medium-low heat. Add the garlic, onion, and ginger; sauté until the onions are golden, about 10 minutes.

Add the water, kombu, and stock. Cover and bring the soup to a boil, then reduce heat and simmer 15 minutes. Discard the kombu.

Stir in cinnamon, dulse, salt and pepper. Scoop flesh from cooked squash into soup, add cream if using, and puree until smooth using a

blender. Return the soup to stove over medium-low heat until warm. Preparation time: 1 hour Yield: 6 servings Nutrition info per serving (1 cup, with cream): Calories: 255; Carbs: 20g; Fiber: 9g; Total Fat: 15g; Protein: 4g; Sodium: 130 mg

Copyright 2013, A. Bermann, Original recipe

Crunchy Bok Choy Slaw

This vibrant slaw is a tasty way to add crunch and flavor to any wrap or taco.

Ingredients:

1/4 cup rice vinegar 1 tablespoon toasted sesame oil 2 teaspoons sugar 2 teaspoons Dijon mustard 1/4 teaspoon salt 6 cups very thinly sliced bok choy (about a 1-pound head, trimmed) 2 medium carrots, shredded 2 scallions, thinly sliced

Instructions:

Whisk vinegar, oil, sugar, mustard and salt in a large bowl until the sugar dissolves. Add bok choy, carrots and scallions; toss to coat with the dressing.

Preparation Time: 20 minutes Yield: 8 ¾-cup servings Nutrition info per serving (3/4 C): Calories: 33; Carbs: 4 g; Fiber: 1g; Total Fat: 2g; Protein: 1g; Sodium: 132 mg

Copyright 2006, Eating Well Magazine, Aug/Sep 2006.

Kohlrabi-Sesame Slaw This pungent slaw uses kohlrabi, a member of the brassica family. Brassicas, which also include kale, broccoli, and Brussel sprouts, are considered by many to be the healthiest vegetables around! Ingredients: 2 pounds kohlrabi, peeled and shredded 1 tablespoon salt 2 tablespoons tahini 2 tablespoons neutral oil (like grapeseed or canola) 1 tablespoon sesame oil 2 tablespoons lime juice 1 minced fresh hot chili (or hot chile paste) 2 tablespoons minced fresh garlic 1/2 cup chopped scallions 1/4 cup chopped cilantro Toasted sesame seeds. Instructions:

Toss kohlrabi with salt and let sit in a colander for 15 minutes or longer; rinse, drain and pat dry. Whisk together tahini, oils, lime juice, chili and garlic. Toss with the kohlrabi, scallions and cilantro. Garnish with toasted sesame seeds.

Preparation Time: 30 minutes Yield: 8 servings Nutrition info per serving: (1/2 cup) Calories: 100; Carbs: 7g; Fiber: 7g; Total Fat: 7g ; Protein:2g ; Sodium: 100 mg Copyright 2011, New York Times Magazine, Author Mark Bittman. Online edition, Sep 22, 2011.

Yin Yang Carrots Crisp, piquant, and gingery, Yin Yang Carrots will excite even the pickiest of eaters. Ingredients 8 cups coarsely grated carrots (about 2 pounds) 6 teaspoons sea salt 2-4 teaspoons grated fresh ginger (leave the peel on if you like) Note: before grating, scrub the carrots of any visible dirt. Grate them on the large holes of a handheld grater. Using the grating blade of a food processor will yield pieces that are too small, and they will get smaller when you massage and pound the salted carrots. Instructions:

Put the carrots in a large bowl and sprinkle them with salt. Use your hands to thoroughly work the salt into the carrots. When the carrots have shrunk down to about half their original volume and have generated a briny, watery base, taste them and add more salt or water if necessary.

Add the ginger, starting with 2 teaspoons, making sure it’s evenly distributed throughout. Taste and add the additional ginger if a stronger flavor is desired.

Pack the carrots tightly into a quart jar until they’re about 2 inches below the rim, weighing them

down with a weight.

Make sure the brine completely covers the compressed carrots by about 1 inch, and that they’re about 1 inch below the rim of the jar. Let the jar sit at room temperature, roughly 64 to 70 degrees F, topping the carrots with more brine if needed. The carrots should be ready to eat after 1 week (or let them ferment longer for a richer taste).

Store carrots in the refrigerator for up to 6 months. Yield: about 16 servings Preparation Time: 1 hour + 1 week Nutrition info per serving: (1/4 cup) Calories: 10; Carbs: 2g; Fiber: 1g; Total Fat: 0g; Protein:0g ; Sodium: 300 mg Recipe from Fresh and Fermented, 85 Delicious Ways to Make Fermented Carrots, Kraut, and Kimchi Part of Every Meal by Julie O’Brien and Richard J. Climenhage. Sasquatch Books, Seattle, 2014