Cooking with Sea Vegetables

Sea vegetables have 10-20 times the minerals of those found in land plants. They are an excellent source of minerals such as iodine, calcium, and iron. Also, they are rich sources of vitamins A, B, C, and E. Their taste may seem strong at first, so try a good recipe, like the one on the back, when first incorporating sea vegetables into the diet. Unless otherwise stated, sea vegetables should be stored in sealed containers in a cool, dark place where they will keep indefinitely.

Agar
• Natural jelling agent. Can be used in place of gelatin.
• ¼ cup of agar gels one quart of liquid. Agar thickens at room temperature, unlike gelatin, which must be chilled.

Arame
• Good introductory sea vegetable due to its mild flavor. Great in salads.
• Soak in cold water and drain for use.

Dulse
• Very high in iron (14mg per ¼ cup).
• Leaves can be soaked for five minutes and added to soups or salads. Flakes or granulated dulse can be sprinkled onto most food for a nutritional boost.
• Soak in cold water, or add flakes directly to food.

Hiziki
• Very high in minerals (34g of minerals/100g). Richest of all sea vegetables in calcium. ¼ cup of hiziki = calcium in ½ cup whole milk.
• Soak in cold water before using. Cook in apple juice and combine with other vegetables to moderate strong taste. Great in salads.

Kombu
• Rich in minerals, kombu increases the nutritional value of the food it is prepared with.
• Contains glutamic acid, which acts as a tenderizer. Add kombu when cooking beans to increase their digestibility. Soak in cold water before using.

Nori
• Most commonly used in making sushi. Can also be eaten directly from package by lightly toasting and crumbling onto food.
• Soak in cold water before using.
• Store in the freezer in a zip-lock bag to preserve freshness.
Wakame
• High in calcium and niacin.
• Often used in soups. Can also be toasted and ground into a condiment.
• A small amount expands when soaked. Soak 10-15 minutes. After soaking, remove the main rib or stem and cut leaves into small pieces.

Triple “A” Salad by Mary Shaw

1 hass avocado
1/8 cup dry arame, soaked in 1 cup filtered water
4 cups salad greens or 1 head green leaf lettuce and 1 bunch spinach or cooked greens
¼ cup raw almonds
Dressing:
3 tablespoons toasted sesame oil
3 tablespoons brown rice vinegar
2 tablespoons brown rice syrup
2 teaspoons Dijon mustard
½ teaspoon sea salt
2 teaspoons poppy seeds

Heat an oven to 350 F, and roast the almonds on a dry cookie sheet for 7 to 10 minutes or until aromatic. Coarsely chop them. Wash the salad greens, spin or pat dry. Drain the soaked arame and add to the greens. Cut the avocado into slices in the long direction, Combine all the dressing ingredients, using a whisk to beat them. Add the dressing to the greens and arame. Toss to combine. Gently fold in the avocado. Garnish with the almonds.

Preparation Time: 15 minutes
Makes 4 servings

Baked Fish in a Nori Wrapper by Mary Shaw

3-6 ounce servings of fish per person (ask the butcher to skin and cut the fish into individual portions)
Lemon, very thinly sliced
Sea salt or miso
Fresh herbs (rosemary, tarragon, or thyme work nicely)
Fresh garlic
Nori sheets

Wash and pat the fish dry. Rub the fish with a pinch of sea salt or miso paste. Place thin strips of lemon, fresh herbs, and garlic on one side of the fish. Place a serving of fish in a sheet of nori. Warp the nori around the fish to completely encase it. Slightly moisten the ednori at the edges and folds to seal the wrapper tight around the fish and to prevent cracking. Repeat this process for all the individual servings. Place the wrapped fish in a lightly oiled baking dish. Bake at 350 F for about 10 to 15 minutes for each inch of thickness. Serve with some steamed rice and the Triple “A” salad.

Preparation time: 30 minutes
Makes: depends

From “Feeding the Whole Family” by Cynthia Lair

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