Healthy Cooking

Now here is a real easy recipe with as much seaweed as you would like....the quantities are up to you.

Ingredients:
Leafy lettuce
Red Onion
Nori seaweed
Lemon Juice or Umeboshi Vinegar
Sea salt if using Lemon Juice
Sesame Oil or Olive oil

Method:
 Tear lettuce into pieces.
 Slice onion very thinly and chop finely, mixing together.
 Lightly toast Nori until it turns a green color and is crumbly.
 Mix in a few drops of olive oil with the lettuce.
 Sprinkle lemon juice and salt on lettuce and toss.
 Crumble Nori into the salad.
 Toss and serve.

I love seaweed!!  Glad to see so many other seaweed enthusiasts.  I have a variety of dried seaweed which I just toss into whatever I'm cooking.  yum!

Another fine note about seaweed:

According to the Vegan news: Another way of adding sea vegetables to the vegan diet, is to use SM3 in the veganic garden. SM3 is a concentrated seaweed extract which is used as a garden spray.It enables plants to make better use of available nutrients, improves yields and increases resistance to pests. And, plants sprayed regularly with it and then eaten, could well pass on some of the benefits to you! It is also possible to order seaweed meal which is very rich in trace elements. Avoid using calcified seaweed, as it is being harvested in an unsustainable way from the temperate ocean equivalent of coral reefs. It is also referred to as SM6 too.

It is available in the United States from Atlantic and Pacific Research Inc., P.O. Box 14366, North Palm Beach, FL 33408

It is also available in the UK from Chase Organics Ltd. through the Organic Catalogue. www.OrganicCatalogue.com

If you do a Google search, you can find out who is a supplier in your part of the world. Seaweed is good by itself, but can you imagine how much better your other vegetables will be for you; if you use seaweed fertilizer!!

This is simple and easy to modify to taste:

 Hijiki, Stewed

 
 About 2/3 of 2.1 oz bag of dried hijiki seaweed
 5 dried shiitake mushrooms
 half a (large) carrot 
 a few green beans
 a little konnyaku if you have it (in some areas this is only found at Japanese food stores)
 1 TBSP sugar (or Splenda)
 about 1/4 c reduced sodium soysauce
 
 Soak the hijiki 20 minutes in water to cover. Soak the mushrooms in warm water till soft, then thinly slice (keep the water).
 
 Drain the hijiki (if strands are long cut it).
 Simmer hijiki and the mushrooms in the soaking water and additional
 water (enough to cover).  Simmer til soft (best guess 20 minutes?).
 
 Cut carrot into matchsticks, french/sliver the green beans, cut
 konnyaku into small cubes.  We don't usually have konnyaku at home so we usually omit it unless we plan on making this ahead of time and make a special trip for it.   You can experiment with other additions but usually all the additions are not more than 1/8 of the hijiki.
 
 Add whatever additions you chose, soy sauce, and sugar / Splenda to the hijiki.
 Taste (you may want more soysauce if you like a stronger flavor).
 My mother says to not add salt though, it makes the hijiki tough (another good reason not to have the normally highly salted soysauce).
 Simmer covered till the carrots are soft.
 
 I like it best slightly warm or at room temperature but is good cold also.

Mike K

While this doesn't deal specifically with taste it suggests that it should be able to be spiced, etc. so as not to be "offensive" to those that do not like sea-food:

The trend today is to refer to marine algae used as food as "sea-vegetables". The main species used in Ireland at present are dulse, carrageen moss, and various kelps and wracks. Dulse--also known as Dillisk in a number of areas--is a red alga that is eaten on both sides of the North Atlantic. Generally only eaten in Ireland after it has been dried, it is frequently sold in small packets, most commonly in the west and north. About 16 wet t are used in Ireland at present; the species is also eaten in Canada, Iceland, Norway, France and Scotland. About 53 wet t of carrageen moss were gathered in Ireland in 1994.

Whilst dulse and carrageen moss are worthy sea-vegetables with a history of utilisation and a small but proven market, other species also show considerable promise. Our kelp resources are considerably under-utilised. All of the kelp species are edible but Laminaria saccharina is probably the most palatable as it has a somewhat sweet taste, probably due to its high levels of mannitol, and it also cooks better. Two other brown algae with potential as food are currently under investigation by us: Himanthalia elongata, known in some places as thongweed, and Alaria esculenta, also known as dabberlocks or murlins.

Himanthalia is eaten in France after drying or pickling ("Spaghettis de mer"), and plants are sold in Ireland dried. After soaking in water it makes a surprisingly fine accompaniment to a mixed salad; it does not have the strong seaweedy taste that some dislike. With the aid of a basic research grant from Forbairt, the Irish research and development body, we are examining the growth and life cycle of populations of this species on the west coast. Plants are easy to collect but must be dried quickly and packaged well to preserve their excellent taste and mouth feel.

Alaria is a large, kelp-like brown alga that grows on exposed shores. In Ireland, plants grow to considerable sizes, being found up to 6 m in length in some areas, but these are dwarfed by some Pacific species that may grow to 18 m in length and to 2 m in width. With Marine Research Measure funding, a study of the possibility of developing fast-growing hybrids of this species by crossing species from the Atlantic and Pacific is being carried out. We have growing in culture isolates of A. esculenta from Ireland, Scotland, France, Norway, and Atlantic Canada and other species from British Columbia and Japan. Species of this genus are ideal for cross-breeding studies as the males and females are tiny filamentous plants that are relatively easy to grow and propagate in culture. Red light stimulates reproduction, so we have a "red-light district" in our growth rooms. Male and female reproductive structures occur on different plants so that we can put plants from one country in with those from another to see if they are sexually compatible. To date, we have obtained interesting results with A. praelonga, a large species from Japan, that co-operates sexually with A. esculenta from the Aran Islands and other Irish sites. The resulting Irish/Japanese progeny are grown initially in urine sample bottles agitated on a small shaker and their growth rates compared with plants that have resulted from self crosses. Preliminary results are very encouraging, with out-crossed plants showing relatively high growth rates. We hope by this method to obtain sterile hybrids--or even polyploids--that will not reproduce in the wild so that we can introduce foreign genome without the fear that some sort of a tryffid will be introduced that will take over the west coast of Ireland.

While studies of these two food species are very promising, we must bear in mind that the market for such sea-vegetables is very small and needs development and investment in marketing. Nutritionally, sea-vegetables are as good as any land-vegetable and, in some cases, notably nori, are superior in their vitamin, trace element and even protein content. Increasingly catholic food tastes in Europe should see increasing utilisation of sea-vegetables in the next 20 years.

©1995-7 Michael D. Guiry/ Revised 1 September 1997

I actually love the taste of seaweeds but I do know that many people don't.

Personally I think dusle is the mildest and if you get it in flakes it is nice sprikled on salads.  Also Nori which can be found in flakes.  A great way to eat Nori is to but it already toasted and seasoned.  go to a oriental supermarket where they have a seaweed section and this is where you will find toasted varieties.

Another thing to do is simply use Kombu as a stock for soups etc.

Michael, good article, now what we need is more recipes to like the ones they are suggesting. 

Anyone with some marinated seaweed recipes for all those who have not discovered the delights of eating seaweed?

All the posts have encourged me to try it, but living in NC, all I've ever seen is dry sheets in the health food stores.  The first post says fresh is nutritionally best?  Is the dried as good for you?  And what about the high sodium content?  Thanks for the great info!!

Johanna

The entire plant (thallus) is considered useful. Kelp is known for the following properties: antibacterial, antioxidant, diuretic, emollient, endocrine tonic, expectorant, and nutritive, and is generally available in the forms of a tea, tincture, or capsules. Historical topical applications have included its use as a compress or oil for arthritic joints, as a bath herb for cellulite and weight loss support, and in lotions for its skin-softening qualities. The hearty herb has also found various culinary uses, being eaten raw or cooked into soups & grains for its salty flavor and for the minerals it provides. Kelp has also been added to beans it improve their digestibility, and used as a seasoning for any food where one wants to add a salty flavor.

The primary known constituents of Kelp include algin, carrageenan, iodine, potassium, bormine, mucopolysaccharides, mannitol, alginic acid, kainic acid, laminine, histamine, zeaxanthin, protein, and Vitamins B-2 & C.

Past cultural studies relating to the result of diet including kelp have determined a link to a lower breast cancer rate; less obesity, heart disease, rheumatism, arthritis; lower blood pressure; less thyroid disease; less constipation and gastro-intestinal ailments and less infectious disease. Kelp provides nutritional support to the nervous system and heart in the form of iodine, vitamins, minerals and cell salts.

Iodine is essential for the proper regulation of energy through its effect on metabolism. Thyroxine, the major thyroid hormone, aids in protein synthesis, carbohydrate absorption and the conversion of carotin to Vitamin A. Kelp not only absorbs iodine from seawater, it also sponges up an enormous supply of essential nutrients and delivers them to the thyroid and the rest of the body. These nutrients include protein, essential fatty acid, carbohydrates, fiber, trace elements, sodium and potassium salts, and a variety of other chemicals, such as alginic acid. Additionally, the trace mineral content of Kelp is among the highest of any known single source.

Iodine in Kelp also helps to maintain a healthy thyroid, thereby significantly reducing one major possible cause of obesity. In addition, seaweed increases the body's ability to burn off fat through exercise. Thus, stamina is boosted, allowing cells to consume energy more efficiently. Kelp has also been shown to support the lowering of blood cholesterol levels

Being that i am Hypothyroid, i was told to watch how much iodine i ingest. For example, use sea salt instead of iodized, look for vitamins without added iodine and dont eat seaweed.

This all came about after i was taking a multi-vit with iodine and the next thing i knew my thyroid levels went crazy. The doc after examining me n my food list told me to stay away.

Maybe i misunderstood the articles posted here... then again, its late and i'm sick

alwaysforever,

Sharane

Mike, I would put a drop or 2 of stevia instead of the sugar.  Celene, your recipe is so unusual with raisins, cinnamon and corn, sounds good, I want to try it. 

Colette, I have never tried Samphire, it sounds like a mild tasting sea weed, how do you cook it? I am wondering if I can find some. 

Johanna, dried is still good for you as it is usually not heated.  As for the sodium content, when I use it in cooking or sprinkling on food, I use it instead of salt.  As seaweed is quite concentrated food we don’t usually eat it in big quantities.

Good info on Kelp Joan! And they won’t let me send you any more stars this week.  So you’ll have to be content with this one

Sharane, when it comes to iodine and your thyroid you should continue to follow your doctor’s advice.  It is a well know fact that iodine is good for the thyroid but yours is hypoactive so..... I don't know as I am not qualified to make any suggestions.

I love it!!  

Thanks for sharing all your great recipes everyone.

I use seaweed flakes in a lot of my cooking- they can go on anything. I really enjoy learning about how to use seaweed more liberally.

One of my favorites snacks: organic Tamari w/ seaweed whole grain rice cakes made by Lundberg family farms.  they're very hearty and delicious.  Their brand is sold in many health food stores... or check out

http://www.lundberg.com/products/cake_og_tamari.html

All this reading made me get up and grab one!

Seaweed / kelp is also great for people with skin problems, esp. dermatitis issues.  The iodine and minerals are important for healing tissues and maintaining good skin tone.  Keep eating! 

Yes those Lundberg rice cakes are very yummy, I eat them for a treat now and again. I only wish they were a little less salty but still they are good! 

Joan and Lintesul, this is a great group because there are so many wonderful members like you.

Does anyone have some marinated seaweed recipes?

For all those who have not discovered the delights of eating seaweed it would be a more delicious way of getting used to the taste of it.

Personally, seaweed is

I don't wish to repeat myself (I wish I had more time to get in more often):

Kelp expands to about 40% in liquid and will absorb up to five times its weight. Uncooked kelp is chewy until soaked or marinated. To fully tenderize, simmer 15-20 min., pressure cook 5 min., roast 3-4 min. at 300°, or pan fry 4-5 min. until crisp.

    KELP IN SOUPS

   Replace chicken or beef stock with kelp stock. * Simmer 5" strip per qt. of liquid, at least 10 min. and remove if desired. Leave kelp in for richer broth, or remove, chop and reintroduce as part of soup. Reduces or eliminates the need for extra salt.

   KELP IN SALADS

Contributes deep mineral nutrition and chlorophyll green to your greens.
Tenderize kelp by soaking (1hr.), marinating (1-24 hrs.), blanching', roasting or panfrying (see basic prep).
Chop or crumble to bite-size and toss with salad.
Add dry kelp to any pickle recipe for a sea treat.


   KELP IN BEANS

Natural glutamates in kelp will enhance flavors and tenderize high protein foods like beans.
Add 5" strip to your bean cooking water. leave in at least 10 min.
For a thick, rich bean broth, leave kelp until beans are cooked. No need to add salt.
KELP AS A SNACK OR GARNISH

Tear, cut or snip kelp into bite-sized pieces:
- Roast at 300° for 3-5 min.
- Dry-roast in skillet on low until crisp.
- Press into well-oiled medium skillet till crisp.
Sprinkle these "chips" on salads, grains, pasta or into your mouth!

Has anyone searched for warnings about seaweed consumption?  I believe I read once about Nori in Japan being contaminated by mixing with other seaweeds because it is in such great demand as wrappers for sushi. 

Seaweeds are good because they soak up the heavy metals in our bodies I have read but do they remove mercury from the sea where they are grown?

Does anyone know any thing negative about seaweed.

I like seaweed.

Although it took me a while to figure out how to eat it. I've eaten it fried and as a snack with some spices added to it. I have eaten sea food paste on bread and I have put the paste through rice porridge. Usually I put wakame through almost all my food.

A couple of days ago a chinese friend showed me how to make soup with a combination of seafood. Fry a lot of garlic and ginger. Soak the seafood and mix kuzu with cold water. She added noodles, water, salt and herbs. Then she mixed through the kuzu and cold water one egg and kept stirring. She then added the soaked seaweed after she drained it to the noddle, garlic and ginger broth. After leaving it for a while she added the kuzu and egg mix to the rest of the soup. To be honest I thought it was not going to taste nice, but it was really nice. I have made it now for five people and they all liked it except for one who hates ginger.

Some seaweeds are being studied for their qualities to absorb heavy metals Water plants mop up metals
Source: www.edie.net I do belief that the water will have an effect on the organism.

Since this is a discussion about seaweed. I have tried to make jelly with agar agar. If I follow the instructions on the pakage then the whole thing looses its taste, but if I try to reduce the amount on the pakage it doesn't turn solid. Does anyone have a succesful agar agar story?

Azel, I don't know the answer to your question but it is an interesting one.  The only thing I found in my files was this:

Consumption of only a small amount of hijiki seaweed could result in an intake of inorganic arsenic that exceeds the tolerable daily intake for this substance. Therefore, consumption of this type of seaweed is to be avoided. Although no known illnesses have been associated with consuming hijiki seaweed to date, inorganic arsenic is suspected of causing cancer in humans and exposure to high levels of inorganic arsenic has been linked with gastrointestinal effects, anemia and liver damage.

Arsenic in Seaweed - Organic versus Inorganic Not all forms of arsenic are associated with serious health concerns. Organic arsenic, the less toxic form, is commonly found in most seaweed and other marine foods. Exposure to organic arsenic from most seaweed and other marine foods has not been associated with human illness, therefore organic arsenic from these sources is considered to be relatively non-toxic

Inorganic arsenic compounds are relatively toxic. Sample results have shown that hijiki seaweed is high in inorganic arsenic. Sample results for several other sea vegetables, including dulse, nori, kombu have been low.

The Federal Government’s Role   The CFIA, Health Canada, and food safety authorities in other countries where sea vegetables make up a significant portion of the diet, share information on test results and guidelines for inorganic arsenic. All appropriate action will be taken to protect the health of Canadian consumers.

Canadian Food Inspection Agency Fact Sheet  P0157E-01  October 2001

Well, this is actually true of a lot of foods, if not treated properly.

Raw carrots, for instance, are not as good for you as cooked ones *gasp !*, because of the strong cellular walls. If you grind to a pulp, the raw carrot you can digest more of it, but a proper cooking will break down those walls. If I understand this correctly, marination and cooking of seaweed accomplishes that same thing.

AUBER, about the indigestability of seaweed, it is like a lot of foods out there without some proper preparation they do not digest that well.  Imagine eating dried beans without any prepartion, not only would they be impossible to digest they would cause an extreme upset in the system that could make one very sick if they ate a lot.

Any favorite wakame recepies?

I love seaweed and am always finding ways to add this healthy food into my meals.  Here is one just developed this past winter from vegetables easy to find in the winter here in Canada.

Oriental Salad and Dressing

Salad Ingredients:
6 -8 Leaves Romaine lettuce, chopped
2 Spring/green onion, chopped
½ Red pepper, cut into long slices
2 baby Bok choy, chopped
1 cup Bean sprouts or pea pods
2 T toasted Sesame seeds
2 pieces Nori Sea Weed, toasted and torn into small pieces

Mix together the above vegetable ingredients with below salad dressing, and then sprinkle the sesame seeds and nori sea weed.

Dressing:
1/2 cup olive oil
2 tsp sesame oil
1/4 cup lemon juice
few drops of Suncare Plus (light Liquid stevia)
1/2 T. grated fresh ginger
1 - 3 cloves garlic finely minced (optional)
Dash of soya sauce to taste

Blend together in a blender.

Thank you Mary; I have never eaten wakame straight out of the package so now I will have a try Smart idea to get rid of the radiation with the seaweed.

Esther, that seaweed sounds yummy....what is the name of it?

I really do not know what it is called in English, but we call it "lato" in the native dialect.  I would try to find out its sceintific name, and will write again.

What is Agar Agar?

Agar Agar also known as kanten is made from the mucilage of several species of sea vegetables and used as a setting agent for jams and jellies.

Agar Agar being a vegetable is popular as a gelatine alternative for vegans and vegetarians.

Although Agar Agar has some minerals and vitamins; it is very low in these nutrients.

It has been my favorite gelling agent for years as I have not wanted to use gelatin which is created by boiling animal skin, connective tissue or bones. 

In my cooking/nutrition class last night we had CARROTS With ARAME and the Oriental Salad which out of the full menu were the favorites and mine too. 

Everyone was surprized that they liked seaweed so much!

Good tip Clara

What you do is similar to what I do; I always have a couple of shaker containers with flaked seaweed in them; one with dulse and the other with nori which I use instead of salt.  Seaweed is salty......of course because it comes from the sea.

Diana, would you please post the recipes for carrots with arame and the oriental salad?

Hi Patt, I did not see your post till just now!

Actually the recipes are above.

Emerald Cove Spicy Nori Snacks December 29, 2005 11:45 PM
Just a heads up.......Emerald Cove(Great Eastern Sun)Spicy Nori snacks have changed their ingredients. They now have fish seasoning. It says nothing on the front of the package, but our friends ate one and said it tasted gross, so we checked the ingredients, and sure enough, shrimp, mackeral, and herring have been added. *yuck* Don't know why they had to mess with a good thing, but I have emailed the company with my disgust, so we will see if they resopond.   [ send green star]

Vegetarian Nori Rolls 
Delicious nori rolls that look great too. Even people who haven't eaten Japanese before liked these. Impress your friends!" Nori seaweed sheets are filled with sticky rice, tofu, cucumber, avocado and carrot. Serve with wasabi and pickled ginger for an authentic Japanese treat.

5.Roll nori tightly from the bottom, using the mat to help make a tight roll. Seal by moistening with water the 1/2 inch at the top. Repeat with remaining ingredients. Slice with a serrated knife into inch strips.  [ send green star]

This salad is a very nutritious accompaniment to many main dishes without having to spend much time or effort. It gives you an easy and tasty way to enjoy the healthy benefits of seaweed more often.

Prep and Cook Time: 15 minutes

Ingredients:

• 1 TBS dried organic hijiki seaweed safety
• 3 cups cucumber, peeled, seeds scooped out and sliced
• 1 medium tomato, seeds and excess pulp removed, sliced
• 1 TBS minced scallion green or green onions
• Dressing
• 3 TBS rice vinegar
• 2 TBS soy sauce
• 1/2 TBS finely minced fresh ginger
• 1/2 TBS chopped fresh cilantro
• extra virgin olive oil to taste
• Salt and white pepper to taste

Directions:

1. Rinse and soak hijiki in warm water while preparing rest of ingredients.
   
2. Peel cucumber and cut in half lengthwise. Scoop out seeds with a small spoon and slice thin.
   
3. Cut tomato in half crosswise and squeeze out seeds. Quarter and cut out excess pulp. Cut into slices about ¼ inch wide.
   
4. Whisk rest of ingredients together. Squeeze out excess water from seaweed. Chop if necessary. You don't want hijiki pieces to be too large. Toss everything together and serve immediately.
   
   Serves 2

Healthy Cooking Tips:

This salad is best salted right before serving. The salt will draw out the water from the cucumbers and dilute the flavor.

This post was modified from its original form on 02 Jul, 13:21

My daughters Korean fried fixed this for us it was yummy. I don't eat meat so she fixed my some on the side without it. It was still good,

• 1 one-ounce package dried brown seaweed, cut into two-inch strips
• 1/4 pound lean beef, chopped
• 3 cloves garlic, finely chopped
• 1 teaspoon salt
• 2 teaspoons sesame oil
• 1/2 teaspoon ground black pepper

Kathy, at least once a week I take a sheet of Kombu into the shower or bath with me and use it in the same way as one would ordinarily use  a wash cloth; in a round circle massaging lotion,keep refreshing the ombu sheet with clean water while you massage your skin ... full of minerals ... it will leave your skin soft and smooth and nourished!

This post was modified from its original form on 19 Jul, 9:25

Sautéed Dulse

Accompanying update: Seaweed

If you’re new to seaweed, here's is a tasty and savory way to start a healthy habit. Sautéed dulse is a gorgeous dark magenta color and has a texture similar to home fries—some crisp and a lot of smooth. I've served crisped dulse to people of all ages and it is one that everyone enjoys. Serve with a meal or with a selection of other finger foods as a snack or appetizer.

Serves 2

1/2 cup dulse, loosely packed
1 tablespoon extra virgin olive oil or butter
1 clove garlic, minced
Lemon slices

Rinse the dulse in a small water filled-bowl for 2-3 seconds or just until it softens in your hand (If soaked, it becomes soggy.)  Drain, pat dry with a paper towel and, if necessary, cut into bite-size pieces.

In a small skillet, heat the oil over medium heat; add the garlic and sauté for about a minute. Add the dulse and sauté for about a minute or until the color beomes a shade lighter and some of the pieces crisp up. Serve hot or at room temperature with a slice of lemon.

May you be well nourished,

Rebecca Wood

http://www.rwood.com/Recipes/Sauteed_Dulse.htm

This post was modified from its original form on 21 Aug, 9:36

By Meredith Arthur and Eric Slatkin

Sushi Salad ||   Nori Sushi Ball ||   Roasted Nori ||   Kombu Recipes ||   Dulsebook section on sandwiches).

In a soup, stew or chowder, dulse softens quickly and gradually dissolves. (See the recipe for Dulse Chowder in the book section on soups).

http://www.seaweed.net/recipies.html