8 Taste Sensations! Fire the Taste Buds!

How can we make our food truly tasty?

Wake up those taste buds by firing all flavor sensations!

My cookbook dives into a deep discussion of how to creatively source these flavor sensations. Incorporating this idea of hitting all the tastes can really bump up the overall taste experience when eating.

There are 8 taste sensations:

  • Bitter: Bitter greens, sesame, citrus zest

  • Salty: coconut amino acids, high mineral sea salt, sea vegetables

  • Sweet: caramelized onion, roasted vegetables, winter squash

  • Sour: limes, lemons, vinegar, fermented vegetables

  • Umami: (earthiness, complexity, savoriness): anchovy, dried mushrooms, mackerel, seaweed

  • Spicy or pungent: raw garlic or ginger, wasabi, chili peppers (if tolerated)

  • Fattiness: schmaltz, tallow, coconut oil, olive oil, fatty cuts of animal protein, avocado

You’ll notice that many successful recipes incorporate many taste sensations.

“I encourage you in your cooking endeavors at home to experiment with incorporating various taste sensations into your dishes.”

8 Taste Sensations with Fish, Spaghetti Squash and Capers

Paleo spaghetti

This recipe illustrates using 8 taste sensations!

Notice how the acidity (sourness) of the wine and lemon zest, the saltiness of the capers and anchovy, are held by the sweet background of the spaghetti squash and caramelized onion. The creamy fattiness of the avocado and healthy cooking fat allow for the flavors to travel over the palate, and the garlic is balanced. The savory anchovy and mackerel are simply satisfying as you crunch on the delightful asparagus.

Ingredients

  • 1 large spaghetti squash, roasted and flesh pulled & separated, about 4 cups cooked – sweet

  • 4 tablespoons cooking fat: extra virgin coconut oil, ghee, or schmaltz (chicken fat) – fattiness

  • 1 medium yellow onion, 1/2″ diced – sweet

  • 4 medium cod or mackerel filets, bones removed – umami

  • 5 cloves minced garlic – pungent

  • 1 teaspoon crushed red pepper (optional) – spicy

  • 4 bottled anchovies, chopped finely – umami

  • 2 tablespoons capers, drained – salty

  • 1 cup dry white wine – sour

  • 2 cups chicken bone broth, or purchased low-sodium chicken stock or broth

  • 1 head asparagus, woody ends removed, and sliced into 4 pieces on a diagonal, so you have 1” pieces

  • Zest of 1 lemon – sour

  • ½ cup fresh chopped parsley

  • 1 tablespoon fresh lemon juice – sour

  • high mineral sea salt, to taste – salty

  • 1 avocado, chopped into ½” dice – fattiness

Preparation

1. Lightly season the mackerel, cod, or chicken with salt and pepper on both sides.

Paleo spaghetti

2. In a 4qt or larger straight–edged skillet on medium heat, heat 2 tablespoons of the cooking fat and start to caramelize the onion, about 18-22 minutes. Allow the onions to turn dark brown, adding 2-4 tablespoons of water if onions start to burn.

Paleo dinner

3. In a 12” skillet on medium-high heat, start to heat 2 tablespoons of cooking fat. Cook the mackerel or cod, skin side down until crisp, about 3 minutes. Flip for 30 seconds and remove. Cover lightly with foil if you are concerned about fish becoming cold. Do not cover tightly, or crisp skin will become soggy.

Paleo keto meal prep

4. To the caramelized onions, add garlic, crushed red pepper, anchovies, and capers, and cook for 1-2 minutes until fragrant.

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5. Deglaze with wine until reduced by 50%, stirring often.

6. Add bone broth or stock, bring to a boil, and add asparagus and lemon zest. Continue to cook for 1-2 minutes.

7. Add 4 cups of spaghetti squash and toss to coat.

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8. Add parsley, lemon juice, and salt to taste

9. Divide among 4 bowls and top with mackerel filets and chopped avocado.

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Enjoy this amazing dish, full of 8 taste sensations! Keep in mind when creatively preparing your next dish, to layer different flavors to target all

Recipes, Nourishing Knowledge, Paleo LifestyleMaria Cooper