Session #154: Sunday, October 16, 2016 | 3:30-5:00 p.m. | Room 205ABC

Delicious Plant-Based Dietary Guidance: Food Science & Culinary Strategy

Moderator: Sanna Delmonico, MS, RDNPresenters: Amy Myrdal Miller, MS, RDN, FAND and Guy Crosby, PhD, CFS

Disclosures

• Academy of Nutrition and Dietetics Foundation – honoraria for speaking• American Beverage Association – consultant• California Leafy Greens Marketing Agreement – consultant• The Culinary Institute of America – consultant• Dairy MAX – consultant• Florida Department of Citrus - consultant• Great Valley Publishing Company – blogger, honoraria for speaking• Monsanto Company – consultant• Monsanto Company – L.E.A.D. Network Member• Mushroom Council – consultant/research funding• National Dairy Council – Ambassador, honoraria for speaking• Naturipe® Farms – consultant• Northarvest Bean Growers Association – consultant• Northern California Golden Arches Association – consultant• Produce Business / Phoenix Media Network – consultant/contributor• Produce Marketing Association – honoraria for speaking• Southeast United Dairy Industry Association, Inc. – honoraria for speaking• University of California, Davis Honey and Pollination Center – honoraria for speaking

Amy Myrdal Miller, MS, RDN, FAND

Learning Outcomes

After this presentation, the attendee should be able to:• Describe dietary patterns associated with lower risk of

chronic diseases, especially coronary heart disease.• Discuss cooking methods and flavor development

techniques that enhance the flavor and appeal of vegetables.

• Utilize recipe development strategies that promote optimal nutrient content, flavor, and appeal of plant-based dishes.

Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/current-eating-patterns-in-the-united-states/#figure-2-1

U.S. Dietary Intakes Compared to RecommendationsPercent of the U.S. Population Ages 1 Year and Older Who Are Below, At, or Above Each Dietary Goal or Limit

Vegetable Intake in the U.S.

Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#figure-2-3

Dark Green Vegetable Intake in the U.S.

Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#figure-2-4

Legume Intake in the U.S.

Source: https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#figure-2-4

2015-2020 Dietary Guidelines• Follow a healthy eating pattern across the lifespan. All food and beverage choices

matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.

• Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.

• Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns.

• Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain.

• Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.

Plant-Based Dietary Patterns

1. Healthy U.S. Style Eating Pattern

2. Healthy Mediterranean Style Pattern

3. Healthy Vegetarian Pattern

A Nutrition-by-Numbers Comparison of Three Plant-Based Diets

Okinawan Diet 1

DASH Diet 2

Mediterranean Diet 3

Carbohydrate (% kcal) 85% 55% 43%

Protein (% kcal) 9% 18% 13%

Total Fat (% kcal) 6% 27% 42%

Saturated Fat (% kcal) 2% 6% 9%

Cholesterol (mg/1000 kcal) -- 72 mg 75 mg

Sodium (mg/day) 1,113 mg 1,150 mg --

Potassium (mg/day) 5,199 mg 4,700 mg --

1 – Willcox, NYAS, 2007 | 2 – Sacks, NEJM, 2001 | 3 – Kromhout, AJCN, 1989

What does these patterns have in common?Food Group Healthy U.S.-Style

2,000 Calories/DayMediterranean-Style

2,000 Calories/DayVegetarian

2,000 Calories/Day

Vegetables (cup equivalents/day) 2 ½ c-eq/day 2 ½ c-eq/day 2 ½ c-eq/day

Dark green vegetables (cup equivalents/week) 1 ½ c-eq/week 1 ½ c-eq/week 1 ½ c-eq/week

Red and orange veg (cup equivalents/week) 5 ½ c-eq/week 5 ½ c-eq/week 5 ½ c-eq/week

Legumes (beans and peas) (cup equivalents/week) 1 ½ c-eq/week 1 ½ c-eq/week 1 ½ c-eq/week

Starchy vegetables (cup equivalents/week) 5 c-eq/week 5 c-eq/week 5 c-eq/week

Other vegetables (cup equivalents/week) 4 c-eq/week 4 c-eq/week 4 c-eq/week

Fruits (cup equivalents/day) 2 c-eq/day 2 ½ c-eq/day 2 c-eq/day

Grains (ounce equivalents/day) 6 oz-eq/day 6 oz-eq/day 6 ½ oz-eq/day

Whole grains 3 oz-eq/day 3 oz-eq/day 3 ½ oz-eq/day

Refined grains 3 oz-eq/day 3 oz-eq/day 3 oz-eq/day

Dairy (cup equivalents/day) 3 c-eq/day 2 c-eq/day 3 c-eq/day

Protein Foods (ounce equivalents/day) 5 ½ oz-eq/day 6 ½ oz-eq/day 3 ½ oz-eq/day

Eggs (ounce equivalents/week) 3 oz-eq/week

Seafood (ounce equivalents/week) 8 oz-eq/week 15 oz-eq/week

Meats, poultry, eggs (ounce equivalents/week) 26 oz-eq/week 26 oz-eq/week

Legumes (beans and peas) (ounce equivalents/week) 6 oz-eq/week

Nuts, seeds, soy products (ounce equivalents/week) 5 oz-eq/week 5 oz-eq/week

Soy products (ounce equivalents/week) 8 oz-eq/week

Oils (teaspoons/day) ~ 7 tsp./day ~ 7 tsp./day ~ 7 tsp./day

IDENTICAL

Nearly

IDENTICAL

Applying the 2015-2020 Dietary Guidelines

• How can we reduce intake of saturated fat and sodium without impacting liking?

• How can we increase liking and consumption of vegetables, especially dark green--and often bitter--vegetables?

• How can we increase liking and consumption of legumes?

How can we motivate people to eat less meat and more vegetables?

Using Mushrooms to Improve the Nutrition

Properties and Consumer Appeal of Popular Meat-

based Dishes

Principal InvestigatorsJean-Xavier Guinard, PhD, University of California, Davis

Amy Myrdal Miller, MS, RDN, FAND, (formerly of) The Culinary Institute of America

 Research Funders

Mushroom Council and Australian Mushroom Growers Association

Research Hypothesis• Because of their flavor-enhancing

umami properties, mushrooms can be used as a healthy substitute for meat and a mitigating agent for sodium reduction without loss of overall flavor and/or reduction in sensory acceptability.

What effect does cooking technique have on the flavor

of mushrooms?Sensory Evaluation: Descriptive

Analysis• 13 trained sensory panelists described the

sensory attributes of four mushrooms cooked in various ways.– Steamed– Sautéed– Seared– Oven-roasted

Sensory Attributes of Cooked Mushrooms

• Overall aroma• Overall flavor• Raw mushroom• Moss/wet soil• Earthy• Nutty• Buttery• Yeasty• Rancid/stale oil• Smoky• Caramelized• Burnt/charred• Toasted/roasted

• Cardboard/paper• Salty• Umami• Bitter• Sour• Sweet• Astringent• Oily/Greasy• Moist/juicy• Chewy• Crispy/Crunchy• Soft-hard• Rubbery/spongy

The Maillard reaction increases umami properties

and enhances flavor and aroma.

Seared Mushrooms Sautéed Mushrooms

What effect does partial substitution of meat with mushrooms have on consumer liking?

Sensory Evaluation: Consumer Test• 147 adults ages 18-65 tasted and assessed eight

samples.1. Taco Blend: 100% Beef2. Taco Blend: 50% Beef, 50% White Mushroom3. Taco Blend 20% Beef, 80% White Mushroom4. Taco Blend: 100% Beef with 25% less sodium5. Taco Blend: 50% Beef, 50% White Mushroom with 25% less

sodium6. Taco Blend 20% Beef, 80% White Mushroom with 25% less

sodium7. 100% Steak Carne Asada8. 50% Steak, 50% Cremini Mushroom

Consumer Acceptance

Myrdal Miller A, et al. Flavor-enhancing properties of mushrooms in meat-based dishes in which sodium has been reduced and meat has been partially substituted with mushrooms. Journal of Food Science. 2014 Sep;79(9):S1795-804.

Consumer Acceptance

Myrdal Miller A, et al. Flavor-enhancing properties of mushrooms in meat-based dishes in which sodium has been reduced and meat has been partially substituted with mushrooms. Journal of Food Science. 2014 Sep;79(9):S1795-804.

Just About Right Scores

Myrdal Miller A, et al. Flavor-enhancing properties of mushrooms in meat-based dishes in which sodium has been reduced and meat has been partially substituted with mushrooms. Journal of Food Science. 2014 Sep;79(9):S1795-804.

What factors best describe a consumer

who will like a meat-mushroom blend?

• Educated• Upper income • Gen Y/Millennial• Female• “Foodie”

Guinard and Myrdal Miller. Unpublished data.

Taco Blend Nutrition Data

RECIPECalorie

sTotal

Fat (g)Sat Fat

(g)Mono Fat (g)

Poly Fat (g)

Chol (mg)

Carb (g)

Fiber (g)

Protein (g)

Sodium

(mg)

100% Beef 103 5.3 1.4 2.7 0.9 32 2.9 0.7 11 33450% Beef, 50% Mushroom 85 5.2 0.9 2.9 1.2 16 4 1 6.8 32050% Beef, 50% Mushroomwith 25% less sodium 86 5.2 0.9 2.9 1.2 16 4 1 6.8 238

Food Cost DataRecipe Cost/Recipe Cost/2 oz.

Serving100% Ground Beef $13.19 $0.5350% Mushrooms/50% Ground Beef $10.57 $0.4280% Mushrooms/20% Ground Beef $8.99 $0.36

Summary of Key Findings• Cooking technique influences the flavor and umami

properties of mushrooms. • Consumers generally like mushrooms as a partial

substitution for ground beef because mushrooms enhance the aroma, flavor, and texture of the finished dish.

• Reducing sodium by 25% negatively impacts consumer liking of meat-mushroom blends.

• Educated, upper income Millennial women who like to cook are most likely to like meat-mushroom blends.

• Foodservice operators as well as home cooks can reduce food cost and improve the nutrient profile of meat-containing recipes by substituting part of the meat with mushrooms.

Real World ImpactCompass Group North

America“We are testing our first commercial meat & mushroom blended burger product, which would reduce calories, saturated fat and sodium all by about 20%.”

The average American eats 3 hamburgers every week. (The NPD Group)

Hamburgers and cheeseburgers account for 71% of all beef served commercially in the U.S. (USDA ERS)

Real World ImpactSodexo Beef + Mushroom Blended BurgerContains 30 fewer calories, 2 fewer grams of saturated fat, and 40 fewer milligrams of sodium compared to the standard burger for schools.

  Estimated Purchases  Calories Fat, g Sat Fat, g Sodium, mg

Burger (2 M/MA)

3,165,000 94,950,000 18,990,000 6,330,000 126,600,000

When tested with students before the nationwide roll-out, 85% of students preferred them over the previous non-mushroom burger .

• In 2013 Pizza Hut “silently” rolled out an improved hand-tossed crust with 35% less sodium.

• In November 2015 Pizza Hut will successfully complete another “stealth” sodium reduction, rolling out Thin ‘N Crispy crust with 38% less sodium and cheese with 30% less sodium.

• In 2015 Pizza Hut developed a new meatball with mushrooms that is nutritionally superior to its traditional beef topping—38% fewer calories, 53% less sodium, and 60% less saturated fat!

Disclosure

Science Editor America’s Test KitchenAdjunct Associate Professor

Harvard T H Chan School of Public Health

I have no disclosures.

Guy Crosby Ph.D., CFS

What Creates Deliciousness?

• Deliciousness: Highly pleasing to the senses, esp. taste and smell

• Sense of Taste + Smell = Flavor

• The sensation of flavor (deliciousness) is created in our brain

G. M. Shepherd, Neurogastronomy-How the Brain Creates Flavor and Why it Matters, Columbia University Press, New York, 2012

Sense of TasteSix Basic Tastes

Sweet SaltySour BitterUmami Fat (New)

Our sense of taste evolved for survival

Running, C. A., B. A. Craig, R. D. Mattes, Chem Senses, 2015; 40:507-516

Genetic Differences

Super-tasters

Tasters

Non-tasters

L. Bartoshuk, V. Duffy, I. Miller, Physiology and Behavior, 1994, 56:1165-1171

Super-Tasters• Super-tasters have more taste papillae• Super-tasters are associated with:

- Lower vegetable intake and higher colon polyps - Reduced alcohol intake and alcoholism

- Less likely to smoke- Reduced preference for high-fat foods- Improved cardiovascular profiles- Lower body mass index (BMI)

Prescott, J and B. Tepper, Genetic Variation in Taste Sensitivity, Marcel Dekker, 2004

Sense of Smell• Taste is hardwired but smell is learned

• Far greater sensitivity to smell

• Humans detect some molecules at parts per trillion

Wilson, D. and R. Stevenson, Learning to Smell: Olfactory Perception from Neurobiology to Behavior, Johns Hopkins University Press, 2006

Two Routes of Smell

• Orthonasal smell = sniffing through nose

• Retronasal = odors from back of the mouth

• Retronasal smell dominates sense of flavor

G. M. Shepherd, Neurogastronomy-How the Brain Creates Flavor and Why it Matters, Columbia University Press, New York, 2012

Food Cravings

• Food cravings created in our brain

• Food cravings stimulate three regions of human brain:

• Emotion, Memory, Reward

M. Pelchat, et al., NeuroImage, 23 (2004): 1486-1493

Sources of Flavor

• Naturally Formed

• Physically Initiated

• Reaction Derived

• Fermentation Created

Reineccius, G., Flavor Chemistry and Technology, CRC Press 2006

The Science of Good Cooking: Beans

All water imbibed through the micropyle.

Soaking and Cooking Beans• Soaking overnight (RT) reduces cooking time as

much as 45 min• Soaking at 90°C reduces time to < 1 hour• Cooked beans imbibe 1.5g water/gram

(cooked beans contain ~ 65% water)• Cooking hydrates proteins and gelatinizes starch

to soften beans• Skins split in about 30-40% of beansDeshpande, S., and M. Cheryan, Plant Food Hum Nutr 1986; 36:157-165

Brining and Cooking Beans• Brining beans produces creamy interiors with

tender intact skins (no blowout)

• Brine with 1.5 Tbsp salt per 2 qts water

• Cook beans in 163°C (325 °F) oven (1 hr)

• Beans contain 52 mg sodium/3 ounces

• Sodium ions replace calcium ions in cell wall pectin = weaker pectin = pliable skin

America’s Test Kitchen and Guy Crosby, PhD, The Science of Good Cooking

Enhancing the Flavor of Beans• All water imbibed through micropyle

• Micropyle does not present a barrier

• Add water soluble flavors: garlic, onion, rosemary, sage, thyme to brining water

• Brining at 90°C increases solubility

Deshpande, S., and M. Cheryan, Plant Food Hum Nutr 1986; 36:157-165

The Texture of Beans• Calcium content determines texture

• Calcium content determined by genotype and soil content – an example of terroir

Quintana, J., et al. HortScience 1999; 34(5):932-934

Rank Brand Calcium (mg/100g)

1 A 362

2 B 204

3 (tie) C 176

3 (tie) D 175

4 E 168

The Science of Good Cooking: Vegetables

• Most vegetables are flavorless!• Flavors are created when vegetables are

chopped or chewed (cellular damage)

• Some exceptions are celery, asparagus, bell pepper, corn.

Creating Flavor in Vegetables

• Damaging cells releases enzymes• Enzymes create flavor within seconds

• More damage = more flavor• All cruciferous vegetables work this way

Same for Onion and Garlic• Chopping creates harsh pungent aroma• Cooking alters chemistry - mellows flavor• Slow cooking onions forms meaty aroma

Block, E., Garlic and Other Alliums-The Lore and the Science, RSC Publishing

Blanching Reduces Bitterness• Blanching reduces bitterness of most

vegetables before it forms

• Sudden heat deactivates enzymes

• Water extracts bitter substrates

• Reducing bitterness may enhance liking

Drewnowski, A., et al. Public Health Nutrition 1999; 2(4):513-519

Roasting Creates Richer Flavor• Oven roasting with extra virgin olive oil

• Oil reduces evaporation, increases heat

• Oxidation of oil increases surface browning producing richer flavors

• Volatile aromas of EVOO reduced

• Most beneficial nutrients retained

Zamora, R. and F. Hidalgo, Crit Rev Food Sci Nutr, 2005; 45:49-59

Another Example of Terroir• Flavor of all cruciferous vegetables, onion and

garlic created from sulfur compounds

• Compounds called glucosinolates• Amino acid cysteine

• Sulfur compounds from sulfate in soil

• Sulfate content of soil and plant genotype determine flavor intensity

Falk, K., J. Tokuhisa and J. Gershenzon, Plant Bio 2007; 9:573-581

Practice Applications• Flavor is created in the brain from our sense of

taste and smell.

• Brining beans creates creamy centers and tender skins without “blowout”.

• The flavor of most vegetables can be controlled by preparation.

Strategies for Optimizing Nutrition and Flavor in

Recipes and Meals

Strategy #1: Presentation MattersWe eat first with our eyes!

Strategy #2: Quality MattersYou can’t end up with good flavor if you don’t start with good flavor.

• 186 samples of extra virgin olive oil evaluated

• Of the five top-selling imported “extra virgin” olive oil brands, 73% had sensory defects.

• “Sensory defects are indicators that these [oils] are oxidized, of poor quality, and/or adulterated with cheaper refined oils.”

Source: http://olivecenter.ucdavis.edu/research/files/report041211finalreduced.pdf

Strategy #3: Storage MattersLess stable oils need cold storage to maintain fresh flavor.

28% PUFA(9% ALA)

11% PUFA(1% ALA)

63% PUFA(10% ALA)

More stable

at room temperature

Less stable at room temperature

Strategy #4: Ingredients Matter

Type/Brand Weight of 1 teaspoon

Sodium Content of 1 teaspoon

Fine grain iodized table salt 6 g 2360 mg

DIAMOND CRYSTAL Fine Sea Salt

5.6 g 2160 mg

Morton Salt Balance (contains potassium chloride)

6 g 1760 mg

DIAMOND CRYSTAL Kosher Salt

2.8 g 1120 mg

Sodium Content of Various Salts

Strategy #5: Ingredients MatterIf a recipe contains more vegetables, will people eat more vegetables?

Cheesy Bean & Broccoli Pasta Cheesy Bean & Broccoli Pasta1 lb. whole wheat penne 2 lb. whole wheat penne2-15 oz. cans Great Northern beans 1-15 oz. can Great Northern beans2 cups broccoli florets 1 cup broccoli florets1-15 oz. jar reduced fat Alfredo sauce 2-15 oz. jars Alfredo sauce½ cup freshly grated Parmesan cheese ½ cup freshly grated Parmesan cheese

Comparing Two Recipes

“Suggestive Selling” of Vegetables• At 4.30 pm, many shoppers don’t know what

they are having for dinner that night. (Retail World, Sept 2014)

• 3 out of 4 shoppers like to use pre-prepared or partially prepared meal ingredients at least 1/week. (Retail World, Sept 2014)

• 5 in 10 households use recipe bases. (Nielsen, March 2015)

• 89% of shoppers follow the on pack recipe instructions and are likely to use this as a shopping list. (Mars Food market research, 2014)

• So why not add vegetables to recipe on pack or suggest serving with vegetables?

“Suggestive Selling” by

Master Foods increased

vegetable consumption in

Australia by 13.3 million

servings in a single year.

Strategy #6: Techniques MatterCutting vegetables releases enzymes, which in turn releases flavor.

Strategy #7: Techniques MatterBlanching cruciferous vegetables reduces bitterness.

Strategy #8: Techniques MatterRoasting or searing mushrooms enhances umami flavor & texture.

Strategy #9: Techniques MatterBrining beans before cooking enhance flavor & texture.

Strategy #10: Techniques MatterOven roasting vegetables in EVOO enhances flavor.

Questions?Amy Myrdal Miller, MS, RDN, FAND

Guy Crosby, PhD, CFS

Session #154: Sunday, October 16, 2016 | 3:30-5:00 p.m. | Room 205ABC

Delicious Plant-Based Dietary Guidance: Food Science & Culinary Strategy

Moderator: Sanna Delmonico, MS, RDNPresenters: Amy Myrdal Miller, MS, RDN, FAND and Guy Crosby, PhD, CFS