Seaweed Recipes

To say that seaweed is good for you is a vast understatement.

Seaweeds (aka sea vegetables) are truly one of the healthiest foods you can eat- low in calories yet very high in protein, fiber, vitamins and numerous minerals, with a naturally salty and unusual yet delicious taste.

Some of the minerals contained in seaweeds are calcium, iodine, iron, and potassium. The high calcium content make seaweeds protective against the negative effects of pollution and chemical exposure, as well as low-level radiation. The iodine content is notable because this mineral is required for proper functioning of the thyroid gland- this is essential for optimized metabolism and maintenance of a healthy weight.

Seaweeds are also good sources of essential trace minerals, such as chromium and zinc. These are essential to our health in many ways, yet they are becoming hard to come by in land foods due to mineral depletion of our soils.

According to herbalist Susun Weed, frequent consumption of seaweed also helps the hair, skin, and nails to be healthy and beautiful.

Seaweeds taste great, but many people have no experience eating them except perhaps in the setting of a Japanese restaurant where they are used in salads and in miso soup; they are so worth eating though, so here are some seaweed recipes for you to try. Seaweeds are available at Asian markets, natural foods stores and online.

Hijiki Seaweed with Carrots and Onions
Hijiki is a dark brown seaweed commonly used in Japanese cooking. It is particularly high in calcium.

2 cups dried hijiki
2 onions, chopped
4 large carrots, chopped
1 Tb. sesame oil

Soak hijiki in water to cover for 10 minutes. Drain, reserving ½ cup soaking liquid. Sauté onion in oil until translucent. Add carrots. Add hijiki and ½ cup reserved soaking water. Simmer for approximately 30 minutes, adding water if necessary. Add a dash of tamari or a pinch of Himalayan or sea salt, if desired.

Wakame, Kale, and Avocado Salad with Japanese Dressing
Prepare the salad several hours before serving so the flavors can meld.

1 cup wakame, soaked in water to soften, and then drained and chopped
1 head kale, finely chopped or shredded
1 avocado, diced
2 green onions, chopped fine

Japanese Dressing:
1 Tb. toasted sesame oil
2 Tb. Nama shoyu (unpasteurized soy sauce) or wheat-free tamari
1 ½ Tb. brown rice vinegar

In a bowl, mix all ingredients together. Using clean hands, “mash” the dressing into the greens until the kale appears to be quite wilted. Marinate in the refrigerator for several hours, if possible, or serve immediately. Garnish with toasted sesame seeds just before serving, if desired.

Sushi Salad
If you want to add some protein to this, you could use crispy nuts, cooked tempeh, or some smoked wild salmon.

2 cups Easy Brown Rice
1 Tb. brown rice vinegar
2 avocadoes, diced
2 carrots, diced
2 cucumbers, diced
2 red peppers, sliced into small square shapes
3 Tb. Nama shoyu (unpasteurized soy sauce) or wheat-free tamari
2 Tb. toasted sesame oil
Sheets of nori seaweed

Mix cooked rice with rice vinegar in a large bowl. Add all additional vegetables and mix well. Add tamari and sesame oil. Tear nori into small strips and mix into the salad, or make sushi rolls or “handrolls”.

Vegetable and Wakame Seaweed Salad
2 cucumbers, chopped
2 red peppers, chopped
1 red onion, chopped
2 tomatoes, chopped
3 cups wakame seaweed, soaked in hot water to hydrate, then drained well and sliced
2 Tb. brown rice vinegar
2 Tb. Nama shoyu or wheat-free tamari
2 Tb. raw honey
2 Tb. toasted sesame oil

Place all vegetables together in a large bowl. In a small bowl, mix brown rice vinegar, honey, and sesame oil. Pour over the vegetables and seaweed.

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