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Guide to Common Spices for Common Dishes

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Guide to Common Spices for Common Dishes www.IHeartUmami.com @2015, Brooklyn, NY I HEART UMAMI Celebrating Awesome Bites! Hi there! Thanks for signing up for my email list, and I look forward to sharing more fun posts and I Heart Umami signature recipes with you. As a Thank You gift, I’ve put together a simple guide on Umami spices and seasonings to help you get started. The guide below will IHeartUmami.com !1 www.IHeartUmami.com @2015, Brooklyn, NY show you what to look for and what Not to buy and alternatives for paleo followers. It’s not surprising that, similar to fast food, many Asian seasonings are overly salty, sugary, or contain ingredients such as corn syrup and other unwanted additives that are not good for our body. You’ll see that I’ve avoided talking about store-bought sauces such as Hoisin, Black Bean, Garlic, Oyster, and Duck sauces etc. My goal is simple - to share with you how you can make simple and tasty East-meets-West yummy food that will make you FEEL GOOD and help you to IMPRESS your friends and family with simple ingredients. When I first moved to the U.S. over a decade Simple. Fresh. ago, I was surprised to see restaurants serve You. Special. thick and gluey sauces to customers. This is a Love. Happy. big No No in Asia. As a result, I started learning to read food labels and make sauces at home - I HEART UMAMI from scratch. It turns out, with just a few simple twists, your dishes will taste just as good if not better and healthier! So, without further ado, let’s get started! IHeartUmami.com !2 www.IHeartUmami.com @2015, Brooklyn, NY COMMON ASIAN INGREDIENTS Dried shiitake mushroom • What to look for - dried shiitake mushroom can keep for a long time in the fridge. Select whole mushrooms, not pre-sliced ones. Also select thick mushrooms with white fissures - the more fissures the better. • How to use - dried shiitake mushrooms require soaking before cooking. Soak the mushrooms in room temperature water in the morning and you’ll be able to slice and use them by the afternoon. You can also soak them in hot water to cut the time in half. The shiitake soaking water will contain tons of umami flavor. You can freeze it in cubes for soup stock, and vegetarians can use shiitake water to make a vegetarian version of miso soup. Fish sauce • What to look for - fish sauce is made from salted and fermented anchovies. A good bottle of fish sauce - such as Red Boat - has light to medium amber color and has a longer fermentation process so it tastes less fishy. • How to use - Fish sauce is a staple in Thai and Vietnamese cuisine. It is used almost like salt or soy sauce. If you use fish sauce in a recipe, you should reduce the amount of salt and soy sauce you use, as IHeartUmami.com !3 www.IHeartUmami.com @2015, Brooklyn, NY fish sauce can be quite salty. Use it sparingly - a few drops will go a long way. Fish sauce is great for Vietnamese dipping sauce, noodles, or stir-fry and curry dishes. Hondashi (bonito flakes + dried kelp/Kombu seaweed) • What to look for - Hondashi is a powdered form of dashi stock. Dashi is the basic soup stock of Japanese cooking. • How to use - Hondashi is the shortcut to creating dashi stock, but it contains MSG and sugar. The basic dashi is made from bonito flakes and dried kelp. To make dashi broth, you can add a few small pieces of dried kelp (kombu) to 3-4 cups of cold water and let the kombu and water warm together in a saucepan, then remove the kombu just as the water starts to come to a boil - be careful not to boil the kombu or else it can give the dashi a bitter flavor - then add a handful of bonito flakes. Immediately switch off the heat and let it sit for at least 5 minutes. Strain through a sieve to press out all the goodness. Kimchi! • What to look for - We all know that kimchi is actually not a spice or seasoning but I can’t help mentioning this super delicious and very versatile awesome vegetable! It goes well with many dishes. My favorite version is the napa cabbage kimchi (Tongbaechu-kimchi 통배추김치). Be careful not to pick the version with raw IHeartUmami.com !4 www.IHeartUmami.com @2015, Brooklyn, NY oyster as it has a strong fishy taste. • How to use - Kimchi is a low-calorie and nutrient packed vegetable. It’s often used as side dish or soup base, and it goes extremely well with meats, especially beef. You can also add it to tacos, fried rice, scrambled eggs, hot dogs, dumpling fillings, or just eat it straight-up! Mirin (how to look for the non-glucose syrup version?) • What to look for - Mirin is a staple of Japanese cooking. It’s a type of rice wine, but it’s sweeter than sake. Look for the organic version as most mirins are made with corn syrup. The good and organic version should contain only the following ingredients - Water, Rice, Koji (Aspergillus Oryzae), and Sea Salt. • How to use - Mirin has a sweet flavor and it adds great depth to salty- flavored seasonings such as soy sauce and tamari. Mirin is very versatile and can be used for just about everything - vegetable, seafood, and meats. Miso paste • What to look for - The most common types of miso paste are white, yellow/beige, and red miso. The darker the color, the longer it’s been fermented. I personally like the yellow and the red miso. Always look for the organic version. • How to use it - Miso paste can be used to marinate meats, make dipping sauces, or for miso soup. To make authentic miso soup, prepare 2 cups of hot dashi broth, mix 2 Tbsp of miso paste with ½ cup of broth, whisk until the miso is entirely dissolved in the water, and pour the miso into the IHeartUmami.com !5 www.IHeartUmami.com @2015, Brooklyn, NY broth. Simmer the broth - don’t boil it. Add scallion, tofu, or vegetables of your choice. Rice vinegar • What to look for - There are a few types of rice vinegar. The most common is the white rice vinegar with clear to light yellow-ish color. Rice vinegar is made from fermented rice and has a milder and sweeter taste than other vinegars. • How to use - Rice vinegar is common in Asian cuisine. I personally like to use it sparingly in salads, dressing, and dipping sauce for dumplings. Sake & Chinese cooking wine (rice wine) • What to look for - Sake is a milder version of the rice wine. It adds depth to soup and stir-fry dishes. Look for the organic version as most available cooking sake contains glucose. • How to use it - Chinese and Taiwanese cooking wine (Michiu) has stronger flavor with a higher alcohol content but they are great seasonings to counteract the gamey taste of meats. Use the wine sparingly to marinate meats and fish or as seasonings in soup, stew, and bone broth. Seaweed (dried kelp, Kombu) • What to look for - Seaweed is high in calcium and is great for hair growth. Look for dried kelps that are tightly sealed in their package. IHeartUmami.com !6 www.IHeartUmami.com @2015, Brooklyn, NY Good seaweed should look glossy and chunky (or thick) with some white powder (natural salt) on the surface. • How to use - There are many different types of seaweed - for soup, stock, rice seasonings, or snacks. Dried kelp are for soup stock use, especially for dashi stock. Wipe the dried kelp with a damp cloth before cooking. Please refer to the dashi stock paragraph above for instructions. Sesame Oil • What to look for - look for clarity in the oil bottle. The dark amber color has a stronger fragrance than the lighter version. • How to use - Use sparingly - a little goes a long way. Use for seasoning, salad dressing, or to marinate meats. Soy sauce • What to look for - Soy sauce is a staple in Asian cooking. There are many versions of soy sauce in the market but I strongly recommend organic soy sauce as the ingredients and flavor are much better than those in the non-organic version. • How to use - marinate, season, or use as dipping sauce Star anise • What to look for - Star anise is used to flavor curries and beef stews. Its name originated from its star like shape and its flavor is similar to that IHeartUmami.com !7 www.IHeartUmami.com @2015, Brooklyn, NY of the magnolia seed pod. It has a stronger flavor than fennel, so use it sparingly. • How to use - for stock and stew, use only a few pieces (1-2) and discard before serving. Szechuan peppercorn •What to look for - select red peppercorns that are bright in color. •How to use - Used sparingly, the peppercorn delivers a lemony, floral, and woody flavor. It’s commonly used for chicken stir-fry dishes. IHeartUmami.com !8 www.IHeartUmami.com @2015, Brooklyn, NY PALEO FRIENDLY ASIAN SEASONINGS I’m so excited to have the opportunity to share with you my paleo friendly umami seasonings today. When I started following paleo, I went through a period of not knowing what to do – And that’s why I’m happy to share with you how I managed to re-create that umami flavor. IHeartUmami.com !9 www.IHeartUmami.com @2015, Brooklyn, NY Original Alternative Soy sauce Wheat free Tamari sauce or coconut aminos Tamari sauce is made from fermented soybean and free of wheat.
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