Diane Crosser, CHT, BS Holistic Nutrition
Colon Hydrotherapy & Digestive Wellness
Nutrition & Food Counseling, Therapeutic Juicing, Raw Foods, Detoxification, Cooking Classes
Waters of Life Colon Care, LLC 13 St. James Terrace, Rochester, NH 03867
603-332-8980
Sea Vegetables – My Favorites!
By Diane Crosser, Holistic Nutritionist
Sea Vegetables/Ocean Vegetables/Seaweed are the exotic vegetables that are harvested from the seacoast and rocks along the coast are high in protein and contain more dietary fiber than oat bran! They are also rich in minerals and high in various vitamins. Readily available in natural food stores in dehydrated from, sea vegetables are not yet widely used in American cooking, but are growing in popularity because of their nutritional benefits and interesting taste. Here are a few of my favorites:
Dulse: Dried dulse has a rich, red color, is high in potassium and iron and comes packaged in large, wrinkled leaves. Its salty, rich taste makes it a great snack right out of the package. Because it is so delicate, it actually requires little or no cooking, just a quick rinse to remove any debris on the leaves. It adds depth of flavor to hearty soups and stews. It also comes packaged as flakes which can be sprinkled on all types of foods such as oatmeal, fresh salads, soups and stews; as well as in granule form alone or with organic garlic powder. A wonderful and easy way to incorporate sea vegetables into your diet!
Hiziki (or hijiki): Sold in its dry form, hiziki resembles black angel hair pasta. IT is one of the strongest-tasting of all sea plants, so soaking it for several minutes before cooking can gentle its briny flavor. Lightly sautéing it in sesame oil before stewing can really bring forth its inherent sweet taste. It is a great companion food to vegetables like carrots, corn, squash and onions. I love to sprinkle soaked hiziki in miso, in fresh salads (kale, hijiki salad!) and salad wraps and on cooked veggies!
Kelp (kombu): A sea vegetable packaged in wide, dark, dehydrated strips that will double in size upon soaking and cooking. Kombu is a great source of glutamic acid, a natural flavor enhancer, so adding a small piece to soups and stews deepens flavor. It is also generally believed that kombu improves the digestibility of grains and beans when added to these foods in small amounts. It is sold in granule form as its salty nature makes it a great salt substitute.
Nori: Usually sold in paper-thin sheets, nori is a great source of protein and minerals like calcium and iron. Most well known as a principle ingredient in sushi, nori has a mild, sweet flavor, just slightly reminiscent of the ocean. Great for garnishing grain and noodle dishes or floating in soup. Nori is also sold in granule form for sprinkling on all veggies and in soups, salads or my favorite, fresh cucumbers!
Wakame (alaria): A very delicate member of the kelp family, wakame is most traditionally used in miso soups and tender salads. It requires only a brief soaking and short cooking time and has a very gentle flavor, so it is a great way to add sea vegetables to your diet! One of the easy ways I enjoy wakame is making a great wakame cucumber salad with brown rice vinegar and toasted sesame oil.
Laver: A purple/black, wild North Atlantic cousin to nori, enjoyed in the British Isles for centuries. Laver is particularly high in B vitamins, vitamins C and E. Dry roasting brings out a nutty, salty flavor. Crumble dry roasted laver over popcorn, soups, grains. Soaked laver is mixed with fat and rolled oats and fried into a breakfast bread in Scotland and Wales.