I grew up in Seattle and was born in an even rainier place, Ketchikan, Alaska. This time of year, I start longing for the sun. This is when my cooking turns to comfort foods.

Baking brings out the savory umami flavor of foods. Umami is one of the five basic flavors—sweet, sour, bitter and salty being the other four.

Pumping up your dishes with umami flavor, instead of salt, is a great way to create healthy, wonderful tasting food.

For a great umami taste, without the salt, try the recipes below.

Rain City Stuffed Shells

• 1 package extra-large pasta seashells or manicotti
• 1 carton ricotta cheese
• 2 eggs, beaten
• 1 bag of baby spinach (about 4 cups)
• ½ cup or 1 bunch of fresh basil, chopped
• 1 large can low-sodium tomato sauce
• Fresh grated Parmesan cheese

Heat oven to 350°F. Boil water for pasta. Cook shells 4-5 minutes, still stiff enough to hold their shape. Microwave spinach in a bowl until it wilts in 2-3 minutes, then coarsely chop. Mix ricotta, spinach, basil and eggs. Rinse pasta in cold water. Put half the sauce in a greased casserole. Using a spoon, fill shells with sauce and set filled-side-up into casserole. Drizzle with remaining sauce, sprinkle with Parmesan, and bake uncovered 30 minutes.

Nutrient Content:
Serves 8
Calories: 426
Carbohydrate: 66 grams
Protein: 19 grams
Fat: 9 grams
Sodium: 277 milligrams

Alaska Baked Macaroni and Cheese

• 3 cups elbow, small seashell or bowtie pasta
• 2 Tbsp. flour
• 2 Tbsp. butter or margarine
• 2 cups milk
• 1 tsp. dry hot mustard
• 1 tsp. paprika
• 1 Tbsp. fresh thyme or tarragon, chopped fine
• 2 cups cheese, grated (Cheddar, Gouda, Monterey Jack, or any combination)

Heat oven to 350°F. Boil pasta in large pot, until tender. Put flour and butter in a 2-cup glass measuring cup. Microwave 1-2 minutes or until golden brown. Slowly stir in milk and continue microwaving until thickened. Stir in herbs. Mix drained noodles, sauce and cheese, put in greased casserole. Bake 20 minutes. Top with croutons or chopped almonds the last 5 minutes.

Nutrient Content:
Serves 8
Calories: 424
Carbohydrate: 36 grams
Protein: 22 grams
Fat: 22 grams
Sodium: 479 milligrams

Stuffed Green Pepper Umbrellas

• 1 cup cooked rice
• 6 to 8 green, yellow or red peppers
• 1 lb. ground beef
• 1 onion, chopped fine
• 1 can tomato paste
• 1 Tbsp. fresh or 1 tsp. dried oregano
• 1 Tbsp. fresh or 1 tsp. dried parsley

Heat oven to 350. Cut off tops of peppers and scoop out seeds. Mix beef, onion, rice, tomato paste together with herbs. Fill peppers, put lids back on. Pour ½ cup water in bottom of casserole, add peppers. Bake 1 hour.

Nutrient Content:
Serves 6-8
Calories: 173
Carbohydrate: 32 grams
Protein: 27 grams
Fat: 18 grams
Sodium: 388 milligrams

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.