Exploring Liquid Aminos: Recipes and Strategies for Their Incorporation in Cooking
Rewritten Article:
Whether you're a vegan, gluten-free, or paleo warrior, you've likely encountered liquid aminos—those brightly-labeled bottles nestled among the health foods. But what are they, really? They're more complex than just a soy sauce alternative.
Aminos: The Building Blocks of Proteins
"Aminos" refers to amino acids, the fundamental components of proteins. There are 20 different types, nine of which are essential for our bodies but cannot be produced internally. These bad boys aid in muscle growth, immunity, metabolism, heart health, and brain function. Most often, we get essential aminos from animal protein (meat, eggs, dairy), but we can also score them from plant sources like quinoa or nut and seed combos.
So, Are Liquid Aminos a Supplement?
Nope, they're primarily used for flavor—especially as a swap for soy sauce—and as a bonus, they're healthier (though you'd need to chug them to reap significant nutritional benefits). Too much liquid aminos plus too much salt means too many trips to the bathroo—just sayin'. Use 'em as an alternative to table salt or soy sauce whenever you can, especially if gluten's got your gut tied in knots.
Making Liquid Aminos: The Process
Liquid aminos are created from soybeans, a rare plant source of "complete proteins" (meaning they contain the essential amino acids needed in your diet). The soybeans get broken down by hydrochloric acid to release the amino acids, mimicking the process that occurs within your stomach. Afterward, they're neutralized by sodium bicarbonate (baking soda), making them taste salty. The end result: a dark, amber-brown liquid that looks and tastes a bit like soy sauce, though not as strong or harsh.
Liquid Aminos vs. Soy Sauce (and Tamari): What's the Difference?
All three are made from soybeans, but soy sauce also contains wheat, making it non-gluten-free. Soy sauce is also fermented and contains alcohol, whereas liquid aminos do not. Regular soy sauce typically contains added salt and preservatives, while liquid aminos have less sodium (though not as much as you might think) due to smaller serving sizes.
Tamari is another fermented soybean product, often similar to soy sauce but usually gluten-free. However, be sure to always check the label for brands containing trace amounts of gluten. In terms of sodium, tamari's on par with soy sauce. Some may worry about genetically modified ingredients—brands of soy sauce and tamari often contain GMO soybeans, whereas liquid aminos are usually GMO-free.
Now, What About Coconut Aminos?
Made from coconut sap or blossom nectar, coconut aminos are gluten-free, soy-free, and much lower in sodium—making them a hit among paleo wonks. Don't worry, they taste nothing like coconuts; they're dark, salty, and pleasantly sweet. Available in garlic and teriyaki variations, as well as granulated seasoning packets, coconut aminos contain only 270 milligrams of sodium per tablespoon, making them a smart choice for those monitoring their salt intake.
A Quick Word on MSG
MSG, or monosodium glutamate, is found in various foods but can also be added as a seasoning. While soybeans naturally contain small amounts of MSG, it's unlikely to cause issues for most folk, even those sensitive to MSG. However, if MSG is your kryptonite, you'll be glad to know that coconut aminos do not contain any.
Use Those Aminos: Tips and Tricks
Despite their exotic labeling, liquid aminos, coconut aminos, soy sauce, and tamari can be used interchangeably in many recipes, such as stir-fries and Asian cuisine. But their versatility doesn't stop there. Use them in place of Worcestershire sauce in vegan Bloody Marys, or add a dash to boost the umami flavor of hummus, soups, salad dressings, marinades, and all sorts of dishes.
Recipes to Try:
- Vegan Coconut Bacon: Sick of boring vegan bacon? Turn unsweetened, large-flake coconut into a pleasingly salty––not coconutty––snack that goes great on salads and sandwiches.
- Vegetarian Tacos: Liquid aminos are perfect for adding savor to tofu, tempeh, and seitan. Make vegetarian tacos even meat lovers will enjoy.
- Paleo Cauliflower Fried Rice: Elevate your cauliflower rice game with coconut aminos. It's a nutritious, protein-packed way to enjoy your rice.
- Best Ever Vegan Mushroom Soup: Cashew cheese and liquid aminos make for a deliciously creamy and savory mushroom soup perfect for chilly evenings.
- Maple and Apple Slow Cooker Pulled Pork: Make your next pulled pork meal juicy and delicious with liquid aminos and a medley of spices.
- Savory Quinoa Risotto: Get your quinoa fix with this nutritious, protein-packed, risotto-inspired dish.
- Coconut Amino Marinated Salmon: Looking for a tasty marinade for your fish? Coconut aminos, ginger, lemon juice, and fresh thyme make for the perfect combination.
- Paleo, Vegan, Gluten-Free Worcestershire Sauce: Make your own vegan, paleo, and gluten-free version of the classic condiment at home. Your dishes will never be the same!
- In the process of making tacos, I'm glad to incorporate liquid aminos as a flavor enhancer, especially when I need a gluten-free option.
- When preparing the Vegan Coconut Bacon recipe, I've noticed that adding a dash of liquid aminos can bring out the savory flavors, making it more appealing to non-vegans.
- In the Paleo Cauliflower Fried Rice recipe, I like to use coconut aminos instead of soy sauce for a healthier, lower-sodium option that still gives the dish an umami taste.
