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Cooking with Seaweed


New Leaf Market E-newsletter September 17, 2012

By Bridget Welch, LMT

SeaweedSea vegetables, aka seaweed, are some of the most nutritious foods on the planet. They are rich in calcium, iron, magnesium, iodine, B vitamins and trace minerals. Vegetables from the sea also contain DHA, an essential fatty acid that is necessary for normal nerve transmission in the brain. Seaweed has been useful in detoxifying the body and inhibiting absorption of heavy metals. They can be a beneficial part of your daily diet.

You can use whole dulse (soft and chewy), baked at 350° F for about 8 to 10 minutes, to replace bacon in a healthy version of a BLT sandwich. Add avocado, tomato and mayonnaise and enjoy.

Add dulse flakes to salad, soups, beans and rice, quinoa taboule, hummus and more.

Another great seaweed is arame (sweet and mild). Presoak arame in a bowl of water. Transfer to boiling water and cook for 5 to 10 minutes. Add to potato salad, other salads or add to soups and beans.

Nori (thin dried sheets) can be used to wrap sushi, but kids love nibbling on it as well. It’s a fun, mineral-rich snack.

Wakame is great for seaweed salad (spinach-like flavor). Place dried wakame in cold water and allow to reconstitute for several hours, then cut in thin strips, and add lettuce, parsley, red bell pepper and onion. Add a splash of balsamic, sesame oil, sesame seeds, salt and pepper. Garnish with bonito (dried fish) flakes.

Some seaweeds come in shakers in powdered form and can be sprinkled on foods or added to smoothies.

Jump right in, with all of these options, there’s a seaweed waiting to tantalize your taste buds and change your life, or at least your meals.

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