Sushi can be a fun dinner to have on your home menu. And one of the most nutritious elements of a sushi platter is that dark green wrap that we use to keep it all together: Seaweed! Seaweed is a form of algae that grows in the sea and we are seeing it in more and more dishes, from soups to salads, as a supplement, and even as a tool, to keep our sushi rolls wrapped.
- Seaweed contains Iodine and Tyrosine which support thyroid function. Your thyroid helps control growth, energy production, and reproduction and the repair of damaged cells in your body
- Seaweed contains many vitamins and minerals including vitamins A, C, E, and K as well as folate, zinc, sodium, calcium, and magnesium
- Seaweed also contains fiber to help support gut health and keeping you full between meals
Recipes:
Seaweed Fried Rice (thefoodietakesflight.com)
- 1 pack Seaweed Snack or Nori
- 1/2 tablespoon Sesame Seeds
- 1-2 tablespoons Neutral Oil
- 2 cloves Garlic, minced
- 1 Green Onion, white and green parts separated
- 1 small Bell Pepper, seeded and diced
- 1 cup Chopped Veggies (you can use frozen mix of peas, carrots, corn)
- 3.5 ounces Smoked Tofu
- Salt and Pepper to taste
- 3 cups cooked and cooled Rice
- 1-2 tablespoons Soy Sauce
- 2 teaspoons Dark Mushroom Soy Sauce
- Drizzle Sesame Oil
- Crush the seaweed into smaller pieces.
- Heat a large wok of pan over medium heat.
- If using raw sesame seeds, toast this on the pan or wok until lightly toasted.
- Add 1 tbsp cooking oil. Add the crushed seaweed and toast the seaweed until lightly brown. Remove from the pan.
- In the same pan of wok, add more oil as needed.
- Sauté the white parts of the green onion. Add the garlic and diced bell pepper. Cook until aromatic and tender.
- Sauté the veggies and tofu or other vegetables and protein you’re using.
- Season with some salt and pepper, to taste.
- Add the leftover rice. Break apart any large chunks.
- Season the rice with soy sauce and dark soy sauce (if using, to color). Mix well until the rice is coated.
- Allow the rice to cook for 2-3 minutes on medium high.
- Add in the seaweed-sesame mix. Mix well and season to taste, if needed. Add some sesame oil, if desired.
- Garnish with some green onions, sesame seeds, and more crushed seaweed, if desired. Serve while hot. Enjoy!
Seaweed Salad (seriouseats.com)
- Handful of dried Seaweed, enough for 2 cups when rehydrated
- 1 tablespoon Rice Vinegar
- 2 teaspoons Sesame Oil
- 1/4 teaspoon Salt
- 1/4 teaspoons Sugar
- 2 teaspoons Toasted Sesame Seeds
- To rehydrate seaweed, place seaweed in a large bowl filled with water. Let soak for 10 to 15 minutes, or until seaweed is supple. Working by handfuls, squeeze seaweed of residual water.
- Place seaweed on cutting board and chop into rough 1/2-inch slices. Dress seaweed in vinegar, oil, salt, and sugar. Adjust seasonings to taste, depending on how tangy you like your seaweed. Sprinkle with sesame seeds and serve cold or at room temperature. Leftover seaweed may be kept in refrigerator for up to 4 days.
Toasted Seaweed Chips (wellnourished.com)
- 1 packet Yaki Nori Sheets (sushi paper)
- 1 tablespoon Tamari (or liquid or coconut aminos)
- 1 tablespoon Sesame Oil
- Sesame Seeds - optional topping
- Nutritional Yeast - optional topping
- Preheat a fan forced oven to 150℃/ 300℉.
- Mix your tamari and sesame oil together in a small bowl.
- Brush the shiny side of the nori sheet with the oil/tamari mix (right to the edges), sprinkle with optional toppings and place another sheet, rough side down on top. Repeat with two -three more sheets (to make a stack of three to four sheets).
- Place on a baking tray lined with baking paper and place another piece of baking paper on top. I weighed it down with another baking tray (filled with pastry weights). You don’t have to weigh it down, it just stops the sheets curling (but doesn’t effect the taste).
- Bake for 10-15 minutes until crisp at the edges.
- Cut with a large sharp knife (you can pry into single sheets or leave as a stack) and enjoy immediately.
