Japanese Delight - Original | Healthy Kombu Seaweed meal kit Pickles Boiled vegetables Wakame is a healthy seaweed that Japanese people eat almost every day as an ingredient in miso soup. Fu, or wheat gluten, is used as an ingredient in sukiyaki, miso soup, and many other Japanese dishes. If you add vegetables, cut them in leaf shapes or other attractive designs to create a totally different feeling. With its pleasing flavor, Wakame & Fu can be used in many different ways, such as a filling or topping for sushi. Turn regular sushi into authentically elegant Japanese cuisine! Wakame & Fu(Wakame & Fu with chicken breast and kabocha squash) Chicken teriyaki, rolled omelet, salmon Simmered bamboo shoot and meatballs Shellfish soup Sushi(Sushi rolled with Wakame & Fu filling, or topped with Wakame & Fu) Glass Noodles, which are made from beans, are also called “clear noodles” or “harusame.ï¿½ Glass Noodles are a very healthy food that goes well with a variety of ingredients and seasonings. It can also be used in sautï¿½es, soups, and various other dishes.

Just add asparagus, pimento, or other favorite vegetables to make a delicious, low-calorie dish. Serve in a hollowed-out tomato or other vegetable, or use as an ingredient in sushi to make a beautiful dish that’s ideal for entertaining. Characteristics of Different Kombu Seaweed and Its History - Seaweed Encyclopedia - Kurakon Foods Corporation Characteristics of Different Kombu Seaweed and Its History Species of Kombu and their Harvest Area History of Kombu Species of Kombu and their Harvest Area Kombu can be found in Japan, Russia, China, Tasmanian Islands, Australia, South Africa, the Scandinavian Peninsula, and Canada. Most of Japan's kombu is harvested in Hokkaido, accounting for around 90% of all production. The sea ice that drifts over to Hokkaido from Siberia is rich in minerals and provides an environment that produces delicious kombu. The equipment in Japan used to sun dried kombu seaweed is sanitary, and the kombu is well-managed, thus making Japanese kombu especially popular around the world. Ma-Kombu The most popular, high quality kombu kelp.

Possessing thick, wide leaves, this kombu kelp is most highly rated. It has a refined sweetness, and produces clear stock. [ Shape ] The leaves of ma-kombu are a light brown, 3-26ft long and 5-12in wide-wider than other kombu kelp. The lower parts are wide and wedge-shaped near the stem. It is divided into sirokuchi-motozoroi and kurokuchi-motozoroi, with the cut edges of the former white and the latter yellow. [ Usage] Ma-Kombu is used to make high-quality stock, but is also good for making shio-kombu, oboro-kombu (dried shredded kombu kelp), or tororo-kombu. Rishiri-Kombu Rishiri-Kombu is sweet, saltier, and harder than ma-kombu. Its Dashi is rich, savory, and clear. [ Shape ] Rishiri-Kombu is thinner than ma-kombu and is thinly wedge-shaped near the stem. The leaves are dark brown and hard.

[ Usage ] Rishiri-Kombu is mainly used to make stock and is especially popular in tea-ceremony dishes in Kyoto. The hard leaves prevent it from discoloration or deterioration when shaved, making it a perfect ingredient for premium tororo-kombu. Rausu-Kombu Rausu-Kombu is fragrant and soft, producing rich stock. The stock is characteristically kombu-colored. [ Shape ] Rausu-Kombu's leaves are wide at 8-12in and 5-10ft long, sometimes growing even longer. It is divided by color into kurokuchi (black) and akakuchi (dark red). [ Usage ] Rausu-Kombu is mainly used to make stock. It is also processed into kobu-cha (kombu tea) and su-kombu (pickled kombu kelp). Hidaka-Kombu Hidaka-Kombu is good for both making stock and eating. It is soft and easy to boil. It is also known as mitsuishi-kombu.

[ Shape ] Hidaka-Kombu is 7-23ft long and thinner than other kombu kelp at 2-6in. The edges are not ruffled. The color is a blackish dark green. [ Usage ] Hidaka-Kombu is easy to boil and also tastes excellent. It is used in many prepared dishes such as ni-kombu, kombu-maki, or Dashi-kombu. Hosome-Kombu A type of kombu kelp harvested in its first year. It has white edges, thin (hosome) leaves and a slippery texture. It is normally harvested in the summer of its first year, before it washes away. [ Shape ] The leaves of hosome-kombu are black,1-5ft long and 2-6in wide. Its cut edges are the whitest among all kombu kelp varieties. [ Usage ] Because of its slippery texture, hosome-kombu is used to make tororo-kombu rather than soup stock. It is also used to make shio-kombu or tsukudani-kombu.

Naga-Kombu Naga-Kombu is a long kombu kelp that is most commonly produced. It is best suited for nimono. [ Shape ] The leaves are 2-7in wide and sometimes grows to over 48-66ft in length. The leaves are a grayish black. [ Usage ] Sea vegetables The World's Healthiest Foords are health-promoting foods that can change your life. Watch for the launch of our new WHFoods 7-Day Meal Plan on January 23rd! The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Sea vegetables What's New and Beneficial about Sea Vegetables Sea vegetables may be a better source of bioavailable iron than previously thought. One tablespoon of dried sea vegetable will contain between 1/2 milligram and 35 milligrams of iron, and this iron is also accompanied by a measurable amount vitamin C. Since vitamin C acts to increase the bioavailability of plant iron, this combination in sea vegetables may offer a special benefit.

Brown algae (including the commonly eaten sea vegetables kombu/kelp, wakame, and arame may be unique among the sea vegetables in their iodine content. Some species from the brown algae genus Laminaria are able to accumulate iodine in up to 30,000 times more concentrated a form than sea water! Sea vegetables may be a unique food source not only of the mineral iodine, but also of the mineral vanadium. As part of their natural defense mechanisms, sea vegetables contain a variety of enzymes called haloperoxidases. These enzymes all require vanadium in order to function. Although this mineral is not as well known as some of the other mineral nutrients, it appears to play a multi-faceted role in regulation of carbohydrate metabolism and blood sugar. While research in this area is still in the preliminary stage and remains mixed in terms of results, vanadium may help to increase our body's sensitivity to insulin by inhibiting a group of enzymes called protein tyrosine phosphatases. It may also help us decrease our body's production of glucose and help us increase our body's ability to store starch in the form of glycogen.

Unlike some other types of vegetables, sea vegetables do not appear to depend solely on common polyphenol antioxidants (like flavonoids) or terpenoid antioxidants (like carotenoids) for their total antioxidant capacity. Recent research from India makes it clear that a variety of non-flavonoid and non-carotenoid antioxidant compounds are present in sea vegetables, including several different types of antioxidant alkaloids. An increasing number of health benefits from sea vegetables are being explained by their fucoidan concent. Fucoidans are starch-like (polysaccharide) molecules, but they are unique in their complicated structure (which involves a high degree of branching) and their sulfur content. Numerous studies have documented the anti-inflammatory benefits of fucoidans (sometimes referred to as sulfated polysaccharides), and osteoarthritis has been an area of specific interest for these anti-inflammatory benefits. The sulfated polysaccharides in sea vegetables also have anti-viral activity and have been studied in relationship to herpes simplex virus 1 (HSV-1) and herpes simplex virus 2 (HSV-2).

By blocking the binding sites used by HSV-1 and HSV-2 for cell attachment, sulfated polysaccharides help prevent replication of these viruses. The sulfated polysaccharides in sea vegetables also have important anticoagulant and antithrombotic properties that bring valuable cardiovascular benefits. Sea vegetables may play a role in lowering risk of estrogen-related cancers, including breast cancer. Since cholesterol is required as a building block for production of estrogen, the cholesterol-lowering effects of sea vegetables may play a risk-reducing role in this regard. However, more interesting with respect to breast cancer risk is the apparent ability of sea vegetables to modify aspects of a woman's normal menstrual cycle in such a way that over a lifetime, the total cumulative estrogen secretion that occurs during the follicular phase of the cycle gets decreased. For women who are at risk of estrogen-sensitive breast cancers, sea vegetables may bring a special benefit in this regard. WHFoods Recommendations While the broad range of minerals provided by sea vegetables make them a great addition to your Healthiest Way of Eating, Westerners are often not quite sure how to add more of these nutrient-rich foods to their meals.

One easy way is to keep a container of kelp flakes on the dinner table and use it instead of table salt for seasoning foods. You can also experiment with adding your favorite sea vegetable to vegetable dishes, salads, and miso soups. They are easy to add to dishes as they require no cooking (see Tips for Preparing Sea Vegetables in the How to Enjoy section below). It is recommended to include 1 tsp of sea vegetables to your Healthiest Way of Eating each day. Sea Vegetables, dulse, dried pantothenic acid 3% This chart graphically details the %DV that a serving of Sea vegetables provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Sea vegetables can be found in the Food Rating System Chart . A link that takes you to the In-Depth Nutritional Profile for Sea vegetables, featuring information over 80 nutrients, can be found under the Food Rating System Chart. References Health Benefits Why would anyone want to eat sea vegetables?

Because they offer one of the broadest ranges of minerals of any food, containing virtually all the minerals found in the ocean—and not surprisingly, many of same minerals found in human blood. The also offer a variety of unique phytonutrients, including their sulfated polysaccharides (also called fucoidans). Unlike some other categories of vegetables, sea vegetables do not appear to depend on carotenoids and flavonoids for their antioxidant benefits, because in additional to these two important categories of antioxidants, sea vegetables contain several other types, including alkaloid antioxidants.Sea vegetables are an excellent source of iodine, vitamin C, manganese, and vitamin B2. They are also a very good source of vitamin A (in the form of carotenoids) and copper as well as a good source of protein, pantothenic acid, potassium, iron, zinc, vitamin B6, niacin, phosphorus, and vitamin B1. Multiple Benefits from Sulfated Polysaccharides in Sea Vegetables To understand many of the anti-inflammatory, anti-cancer, anticoagulant, antithrombotic, and antiviral properties of sea vegetables, you need to look no further than their sulfated polysaccharides.

These unique compounds (also called fucoidans) are starch-like molecules that are unusual in their complexity. Unlike many other types of polysaccharides, the fucoidans contain many chemical "branch points," and they also contain sulfur atoms. Multiple studies show anti-inflammatory benefits from consumption of the sulfated polysaccharides in sea vegetables. Some of these benefits appear to take place through the blocking of selectins and from inhibition of an enzyme called phospholipase A2. Selectins are sugar-protein molecules (glycoproteins) that run through cell membranes. During inflammatory responses by the body, selectins are important in allowing inflammatory signals to be transmitted through the cell. By blocking selectin function, some of the inflammatory signaling can be lessened. In case of chronic, unwanted inflammation, this blocking of selectin-related signals can provide important health benefits. Interest in this aspect of sea vegetable intake and anti-inflammatory benefits has received special focus in the area of osteoarthritis. More widely present in unwanted inflammatory problems is overactivity of the enzyme phospholipase A2 (PLA2).

This enzyme is important for creation of the omega-6 fatty acid called arachidonic acid (AA), and AA is itself the basic building block for a wide variety of pro-inflammatory messaging molecules. Many corticosteroid medications lower inflammation by blocking PLA2, as does licorice, turmeric, and the flavonoid quercetin. The association of sulfated polysaccharides with decreased PLA2 activity may be especially important in the anti-inflammatory benefits of sea vegetables. Sea vegetables' sulfated polysaccharides are also associated with its anti-viral activity. Best studied in this area is the relationship between sulfated polysaccharides and herpes simplex virus 1 (HSV-1) and herpes simplex virus 2 (HSV-2). By blocking the binding sites used by HSV-1 and HSV-2 for cell attachment, sulfated polysaccharides help prevent replication of these viruses. It's important to point out that none of these HSV and sea vegetable studies have involved individuals with HSV who incorporated sea vegetables into their diet. Instead, the studies have been conducted in the lab using human fibroblast cells inoculated with HSV.

We don't yet know whether dietary sea vegetables will help prevent HSV replication in individuals with HSV, even though we greatly look forward to future research results obtained in clinical studies with individuals who have HSV and add sea vegetables to their diet. Many of the cardiovascular benefits of sea vegetables can also be attributed to their sulfated polysaccharide content. Extracts from sea vegetables are sometimes referred to as "heparin-like extracts" because they exhibit some of the same properties as this widely used anticoagulant medication. In fact, heparin itself can be described as a sulfated polysaccharide, and like the sulfated polysaccharides found in sea vegetables, it can decrease the tendency of blood platelet cells to coagulate and form clots. (A blood clot can also be called a "thrombus"—thus giving rise to the term "antithrombotic" in description of sulfated polysaccharides.) In addition to their anticoagulant and antithrombotic benefits, however, sea vegetables have also been shown to help lower total cholesterol and LDL cholesterol and to improve cardiovascular health in this way.

Anti-Cancer Benefits of Sea Vegetables Not fully understood but of increasing interest to researchers are the anti-cancer benefits of sea vegetables. Research interest in this area has tended to focus on colon cancer, with a special emphasis on the loss of calcium-sensing receptors (CaSRs) in colon cancer cells, and the ability of sea vegetable extracts to alter CaSR-related events. But since chronic, unwanted inflammation and chronic oxidative stress are both risk factors for development of cancer, it would be quite natural for scientists to be interested in sea vegetables are anti-cancer foods not only in the case of colon cancer, but for other types of cancer as well. Sea vegetables are well-researched as containing a variety of anti-inflammatory and antioxidant compounds, and this nutrient combination is likely to result in some risk-lowering benefits in the case of colon cancer and other cancer types. Although much more research is needed in this area, we expect the anti-caner benefits of sea vegetables to become more firmly established over time. Of special note in this area of cancer and sea vegetables is the issue of estrogen-related cancers, especially breast cancer.

Intake of sea vegetables appears able to modify various aspects of a woman's normal menstrual cycle in such a way that over long periods of time (tens of years) the total cumulative estrogen secretion that occurs during the follicular phase of the cycle gets reduced. Since overproduction of estrogen can play a role in the risk of breast cancer for women who are estrogen-sensitive, sea vegetables may offer unique benefits in this regard. It's also important to note that cholesterol is required as a building block for production of estrogen, and intake of sea vegetables has repeatedly been shown to lower blood levels of total cholesterol and LDL-cholesterol. Other Benefits of Sea Vegetables Array of Minerals Sea vegetables have been rightly singled out for their unique mineral content. You're going to find measurable amounts of calcium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium, and zinc in sea vegetables, and in some cases (like iodine) you can simply not find a more concentrated mineral source.

Brown algae like kombu/kelp, wakame, and arame can be particularly concentrated sources of iodine, and for some health conditions - like hypothyroidism, in which the cells of the thyroid make too little thyroid hormone - increased iodine intake can provide important health benefits. The wide variety of minerals found in sea vegetables is simply not found among most other vegetable groups. The vanadium content of sea vegetables is an area of special interest with respect to their mineral content. While research in this area remain inconclusive, sea vegetables may be able to help us increase our cells' sensitivity to insulin, help us prevent overproduction of glucose by our cells, and help us take existing blood sugars and convert them into storable starches. All of these factors would help us increase our blood sugar control, and lower our risk of type 2 diabetes. Sea Vegetables' Concentration of Iron Sea vegetables may turn out to be a better source of bioavailable iron than previously thought. One tablespoon of dried sea vegetable is likely to contain between 1/2 milligram and 35 milligrams of iron. At the lower end of this range, the iron content of sea vegetables is not really significant.

But at the higher end of this range, the amount of iron found in sea vegetables is outstanding. (As an overall iron rating in our food rating system, we describe sea vegetables as being a "good" source of iron.) The iron found in sea vegetables is also accompanied by a measurable amount vitamin C. Since vitamin C acts to increase the bioavailability of plant iron, this combination in sea vegetables may offer a special benefit. Antioxidant Potential of Sea Vegetables The antioxidant content of sea vegetables also deserves mention with respect to its health benefits. While sea vegetables do contain measurable amounts of polyphenols like carotenoids and flavonoids, they also contain other phytonutrient antioxidants, including several types of alkaloids that have been shown to possess antioxidant properties. Coupled with measurable amounts of antioxidant vitamins (like vitamins C and E) and antioxidant minerals (like manganese and zinc), sea vegetables can be expected to help us reduce our risk of unwanted oxidative stress and many types of cardiovascular problems that are associated with poor antioxidant intake. Description Western cultures are only recently beginning to enjoy the taste and nutritional value of sea vegetables, often referred to as seaweed, which have been a staple of the Japanese diet for centuries.

Numerous various varieties of sea vegetables can be found in health food and specialty stores throughout the year. Owing to their rise in popularity, they are also becoming much easier to find in local supermarkets as well. Sea vegetables can be found growing both in the marine salt waters as well as in fresh water lakes and seas. They commonly grow on coral reefs or in rocky landscapes and can grow at great depths provided that sunlight can penetrate through the water to where they reside since, like plants, they need light for their survival. Sea vegetables are neither plants nor animals but classified in a group known as algae. There are thousands of types of sea vegetables, which are classified into categories by color, known either as brown, red or green sea vegetables. Each is unique, having a distinct shape, taste and texture. Although not all sea vegetables that exist are presently consumed, a wide range of sea vegetables are enjoyed as foods. Because Japan remains one of the world's largest sea vegetable producers and exporters, the Japanese names for sea vegetables are among the most common names found in grocery stores throughout the United States. The words we use to describe most commonly eaten sea vegetables like nori, hijiki, wakame, arame, and kombu are Japanese.

Dulse, however, is of Gaelic origin. Many people aren't sure exactly what is meant by the word "kelp," even though they associate it with sea vegetables. This word is often used very loosely to refer to any type of sea vegetable. However, when it's used in a scientific way, the word "kelp" refers specifically to the family of large brown algae and specifically to a variety of brown algae species that are found within the genus Laminaria.

Here is a little more information about some of the most popular types of sea vegetables: Nori: dark purple-black color that turns phosphorescent green when toasted, famous for its role in making sushi rolls Kelp: light brown to dark green in color, oftentimes available in flake form Hijiki: looks like small strands of black wiry pasta, has a strong flavor Kombu: very dark in color and generally sold in strips or sheets, oftentimes used as a flavoring for soups Wakame: similar to kombu, most commonly used to make Japanese miso soup Arame: this lacy, wiry sea vegetable is sweeter and milder in taste than many others Dulse: soft, chewy texture and a reddish-brown color On the science side of the equation, here is a brief chart showing basic types of sea vegetables and some of their most commonly eaten varieties: Sea Vegetables From a Science Standpoint Green Algae Caulerpa genus, Ulva genus, Chetomorpha genus Sargassum genus, Padina genus, Fucus genus (Atlantic brown kelp, also called bladderwrack) Euchema genus, Gracilaria genus, Gelidiella genus, Plocamium genus

, Lithothamnium genus, Kappaphycus genus History The consumption of sea vegetables enjoys a long history throughout the world.

Archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. In ancient Chinese cultures, sea vegetables were a noted delicacy, suitable especially for honored guests and royalty. Korea, Vietnam, and Malaysia are other Asian countries where sea vegetables are widely consumed. Yet, sea vegetables were not just limited to being a featured part of Asian cuisines. In fact, most regions and countries located by waters, including Scotland, Ireland, Norway, Iceland, New Zealand, the Pacific Islands and coastal South American countries have been consuming sea vegetables since ancient times. How to Select and Store Look for sea vegetables that are sold in tightly sealed packages. Avoid those that have evidence of excessive moisture. Some types of sea vegetables are sold in different forms. For example, nori can be found in sheets, flakes, or powder. Choose the form of sea vegetables that will best meet your culinary needs. At WHFoods, we encourage the purchase of certified organically grown foods, and sea vegetables are no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including sea vegetables.

If you are shopping in a large supermarket, your most reliable source of organically grown sea vegetables is very likely to be sea vegetables that display the USDA organic logo. Store sea vegetables in tightly sealed containers at room temperature where they can stay fresh for at least several months. Tips for Preparing and Cooking Tips for Preparing Sea Vegetables Many types of sea vegetables require soaking for 5-10 minutes before adding to your dish. It is best to follow the directions on the package. The soaking water can be used for soups or to Healthy Sautéeing vegetables. Other types of sea vegetables such as nori and kelp flakes can be used without soaking. The Nutrient-Rich Way of Cooking Sea Vegetables Sea vegetables require no cooking. How to Enjoy A Few Quick Serving Ideas Make homemade vegetable sushi rolls by wrapping rice and your favorite vegetables in sheets of nori. Slice nori into small strips and sprinkle on top of salads. Combine soaked hijiki with shredded carrots and ginger.

Mix with a little olive oil and soy sauce Wakame Miso Soup and Salad – WILD GREENS & SARDINES March 12, 2012 When you think of soup and salad, seaweed is probably not the first thing that springs to mind. But, there’s a whole world of seaweed out there to be discovered. In fact, there’s almost an entire aisle devoted to seaweed at my local Asian market. Wakame, hijiki, arame, dulse, kombu, kelp, and nori are some of the more common varieties, but the list goes on. Seaweed is abundant in trace minerals, containing virtually all the minerals found in the ocean (and many of the same minerals necessary for our body to properly function).

A little more on these popular types of sea vegetables: Arame: lacy, wiry dark brown strands, sweeter and milder in taste than other sea vegetables; Dulse: soft, chewy texture, with a reddish-brown color; Nori: dark purple-black color that turns phosphorescent green when toasted, used for making sushi rolls; Kelp: light brown to dark green in color, often times available in flake form; Hijiki: looks like small strands of black wiry pasta, has a stronger flavor; Kombu: grayish-black, sun-dried and then folded into sheets, used as a flavoring in soups (e.g., dashi); Wakame: deep green in color, most commonly used in soups and salads. I used two types of seaweed to prepare these dishes. First, wakame was used in the miso soup and salad. Second, kombu was used to make the dashi (the basic stock for miso soup). This may all seem a bit foreign at first glance, but once you gather a few key ingredients, making the soup and salad are a snap.

You can prepare the dashi ahead of time such that all you have left to do is add the miso to form the basis of the soup. From there you can add whatever you like — anything from (wakame) seaweed and tofu, to mushrooms, to seafood, such as clams, mussels, or shrimp… A bit about miso… White miso (aka shiromiso miso; shiro means white in Japanese) is usually fermented for a much shorter period of time than darker colored miso and is usually the sweetest. White miso is made with a large amount of rice, so you may also hear it being referred to as kome miso (kome means rice in Japanese). When soybeans are fermented together with barley, the result is usually a miso that is yellow (or very light brown) in color. Since the Japanese word mugi can be used to refer to the general category of cereal grains (including barley and wheat), you will sometimes hear yellow miso being referred to as mugi miso. Red miso is sometimes called akamimso miso (akamimso means red in Japanese).

If a red miso is a very dark reddish brown color, the brownish color may be the result of the soybeans having been steamed prior to fermentation. While barley, rice and other grains may be used in the production of red miso, it is usually characterized by a very high percentage of soybeans, and for this reason is sometimes referred to as mame miso (mame means bean in Japanese). Dark brown and red miso usually get their strong flavors from longer periods of fermentation (some ferment for as long as three years). Other names you might hear for different varieties of miso include: genmai miso (brown rice-containing miso) soba miso or sobamugi miso (buckwheat-containing miso) taima miso (hemp seed-containing miso) natto miso (chutney-type miso that usually containing barley and ginger) Wakame Miso Soup BBC - Food - Seaweed recipes FAQs Seaweed recipes Only a tiny proportion of edible sea vegetables are consumed in significant amounts, mostly in Japan, where popular varieties include wakame and konbu (or kombu).

In Britain we are most familiar with the red dulse eaten as a snack in Ireland, and laver, which is another name for the Japanese nori. Recipes using seaweed THE SEAWEED EATERS / Fresh nori, wakame, dulce and more are big business for a handful of Mendocino harvesters - SFGate MenuSections THE SEAWEED EATERS / Fresh nori, wakame, dulce and more are big business for a handful of Mendocino harvesters Sara Deseran, Special to The Chronicle Published 4:00 am, Wednesday, June 5, 2002 Photo: Lacy Atkins Close Image 1 of 3 Larry Knowles, co-owner of Rising Tide Sea Vegetables and friend Jessie Rigenour harvest the sea palm varitey of seaweed, during low tide at the Mendocino Bocanical Gardens sea shore. PHOTO BY LACY ATKINS/CHRONICLE less Larry Knowles, co-owner of Rising Tide Sea Vegetables and friend Jessie Rigenour harvest the sea palm varitey of seaweed, during low tide at the Mendocino Bocanical Gardens sea shore. PHOTO BY LACY ...

more Photo: Lacy Atkins Image 2 of 3 Kate Narianchild, owner of Rising Tide Sea Vegitables gathers seaweed the varity of Wakame, at the Mendoceno Botanical Gardens shoreside. PHOTO BY LACY ATKINS/CHRONICLE Kate Narianchild, owner of Rising Tide Sea Vegitables gathers seaweed the varity of Wakame, at the Mendoceno Botanical Gardens shoreside. PHOTO BY LACY ATKINS/CHRONICLE Photo: Lacy Atkins Seaweed spiced salmon PHOTO BY LACY ATKINS/CHRONICLE Seaweed spiced salmon PHOTO BY LACY ATKINS/CHRONICLE Photo: Lacy Atkins THE SEAWEED EATERS / Fresh nori, wakame, dulce and more are big business for a handful of Mendocino harvesters 1 / 3 Back to Gallery On a starry evening in Mendocino, my husband and I are at Ravens, an upscale organic vegetarian restaurant, tasting one of the chef's signature dishes, a seaweed strudel stuffed with sea palm and paired with a curious raspberry-wasabi sauce.

Our young server clears what we haven't finished and enthusiastically recommends we conclude with the silken tofu-chocolate tart and a glass of Pacific Echo Brut. It's a very Mendocino moment: a view of the Pacific, an earnest waitress named Journey, sparkling wine from the Anderson Valley, and a vegan dessert following a dish of locally harvested seaweed. Seaweed might not be what you think of when Mendocino comes to mind, but, in fact, the quaint coastal town, popular as a romantic getaway, purportedly houses the nation's second largest sea vegetable cottage industry (after Maine). It's predominately made up of four small companies - Mendocino Sea Vegetable Co. , Rising Tide Sea Vegetables, Ocean Harvest Sea Vegetables and Sea Breeze Sea Vegetables. This is not to say that the seaweed industry is booming in the United States - at least not yet.

Despite the fact that coastal countries around the world, from Wales to Korea, have for centuries integrated seaweed into their cooking in sophisticated ways (there's archaeological proof in Japan that seaweed has been harvested for at least 10,000 years), many Americans still envision it as the fly-infested mess they see on the beach or relegate it to the health food category, right next to bee pollen. But our perceptions are slowly changing. Japanese cooking, which comes from a land that consumes more seaweed per capita than any other country, has become much more mainstream by way of the popularization of sushi restaurants. Because of this, Americans have learned to enjoy dishes like delicately crunchy seaweed salad sprinkled with sesame seeds; miso soup, traditionally flavored with kombu, a broad, thick seaweed; and, of course, the pressed nori used for sushi rolls. Some Asian and fusion chefs have taken it to another level. At Ozumo in San Francisco, chef Shotaro Kamio uses kombu in a few different ways, grinding it into a dust to make a rub for ahi tuna, and rolling lobster in it and steaming it in sake. Chef Ron Siegel of Masa's also wraps halibut in kombu.

Seaweed is a natural draw for the living food movement. At Roxanne's in Larkspur, chef Roxanne Klein serves four kinds of seaweed salads on a plate, "an incredibly popular item on our menu," she says. One, made with kaisou, a mild Japanese seaweed, is dotted with pine nuts and fresh pineapple and tossed with yuzu and pineapple sauce. Another, made of Mendocino wakame, is combined with sesame seeds, apple and avocado. For the most part though, even the biggest sea vegetable aficionados here are unaware that five of the most popular varieties of seaweed -- wakame, dulse, kombu, sea palm and nori -- are not only available imported from Japan, they're wildcrafted right here, a few hours up the Northern California coast. MAN WITH A MISSION It all started with John Lewallen , the eccentric proprietor of the Mendocino Sea Vegetable Co. Sitting at the Bay View cafe, eating pancakes and wearing a faded black Einstein T-shirt, with a floppy rainbow crocheted hat taming his wild gray hair, Lewallen proves to be a bit of a mad genius himself.

While living in Oakland in the early '70s, he wrote "Ecology of Devastation: Indochina" (published by Penguin), which was nominated for the 1972 Pulitzer prize. More recently, he self-published a book called "High Altitude Nuclear War." But Lewallen yearned to get out of the city. In 1978, as part of the back- to-the-land movement, he moved to Mendocino County, settling in Boonville, and looked to find a new way of making a living. "There was a flurry of seaweed- eating books around that time," he explains. "One day I had picked this seaweed, but I was afraid to eat it, not sure what kind it was. In walked a bunch of hippies from the Love, Serve and Surrender Corp., and they just started eating it. That broke my fear." Scampering down cliffs and working with the tides, Lewallen ventured out to taste every kind of seaweed he could get. Through trial and error, after surviving some stomach aches and bad tastes, he victoriously sold his first bags of dulse and wakame at a shop called The Corners of the Mouth.

"It really blew my mind," he says. Encouraged, Lewallen made seaweed his business, founding his company in 1980 along with his late wife, Eleanor. "The first years we were kept barely alive by the microbiotic food groups. We ate wakame and kombu religiously," he says. He also started out doing everything on foot, not an easy task considering it entails lugging pounds and pounds of fresh, wet seaweed up to the mainland. "As a harvester, I'm really into neo-primitive ways," he says. "I didn't even use a wheel for the first five years. Just a backpack." If the necessity of technology is any indication of success, Lewallen now has a fax machine, e- mail, and a Web site ( ) -- and, grudgingly, even a car. A HELPING HAND In the early days though, when Lewallen needed help, Kate Marianchild came along. Raised in Malibu by a mother who was an amateur naturalist and a forager of wild foods like watercress and sassafras, seaweed seemed normal. At that time, Marianchild was part of a women's commune and living in a yurt she'd crafted herself.

"I was one of the only people that didn't think John was nuts," she says. "There was a real joy in it for me. I was so close to the natural world. I would often be out there singing." That led to Marianchild co-founding Rising Tide Sea Vegetables. Regardless of the satisfaction, there's no doubt that harvesting is hard work. Sea vegetables are seasonal, ready for picking in late spring, starting with nori, when its most tender, and peaking in June and July, when almost 90 percent of the crop is brought in. (Note: Seaweed should only be harvested by professionals. It must be done properly, to keep the crop sustainable. Plus, not all varieties are edible.) By their own volition, the seaweed companies have divided up the coast, each one returning to their designated spots each season. On a daily basis, a company can haul in 300 to 400 pounds of wet seaweed. Rising Tide can harvest 10,000 pounds in a good season. The tides dictate everything, usually leaving about three hours to bring in as much as possible.

Marianchild describes a typical day: "We get up in the dark and put on our wet suits. The truck is loaded the night before with kayaks, inner tubes, wheel barrows, backpacks for cliff hiking, onion bags for stuffing seaweed into, and sheets for covering the seaweed because it decomposes rapidly. There are also buckets, knives and gloves." It can be dangerous. "We have to post someone as wave watcher," Marianchild says. "I almost died once in the days before kayaks. I would paddle inner tubes to these islands 50 yards off the beach. Once, when we tried to swim back, we realized we were caught in a riptide. We were foolish. We wouldn't drop our load." PICKY PICKERS Both companies are extremely eco-conscious. Rather than pull up a big armload and cut all of the seaweed off at once, harvesters individually inspect each piece, selecting only the best, and making sure the plants have the means to make new spores so their reproductive capacity remains intact.

(If kelp beds seem compromised by harvesting, the Department of Fish and Game may prohibit picking for up to one year.) The seaweed is then brought back and air-dried for up to 10 hours. Marianchild brings it into a drying room when the dew starts to form, while Lewallen strictly dries his outside. It's then packaged and shipped to markets all over the United States. Seaweed has far surpassed its hippie days. "Just the other day a guy called me, speaking with a Southern accent, asking for wakame," Marianchild says. "He goes, 'I'm on the ranch right now, speaking on the cell phone, and I've gotta get my cattle in.' That sure busted my stereotypes of holistic health practitioners and Texans, all at once." Interestingly, neither Marianchild nor Lewallen are big cooks, preferring to simply snack on dried seaweed by itself. She sometimes toasts it and crumbles it into salads, or eats the seaweed snack bars that she sells. Instead of bacon with his eggs, Lewallen likes to fry up a little salty dulse.

The fact that seaweed is a wonderful source of calcium and iodine, as well as vitamins A, B and C, just seems to be a great perk. The real reason they do what they do is because it connects them to the planet. "Our lives are influenced directly by the moons," Marianchild explains. "We're there at dawn and can see the moon close to setting while the sun is close to rising. It's a feast of colors -- all the little organisms in tide pools, and everything is undulating and gleaming. And then there's the smell of the salt in the air and there's the birds' mating plumage because it's spring. We see whales and baby seals. It's really a wonderland." MENDOCINO SEAWEED GUIDE -- Nori (laver). Pressed and used for sushi rolls, most Americans are familiar with nori. In Japan, the red algae (which turns green-black when dried) is the most popular edible seaweed, and has been cultivated since ancient times. Although nori is harvested and sold in the United States, local companies sell it in loose, dried "leaves" rather than sheets. Nori has the highest amount of protein of the sea vegetables.

It's also high in vitamins A, C and B-1. The flavor of local nori is slightly salty and a bit sweet. It's best when toasted, which helps to break down the tough consistency. To toast nori, place it in a 300-degree oven for 5 minutes, making sure it doesn't burn. Try tossing it in a quinoa salad or sprinkling it over eggs. -- Wakame (alaria). Wakame (pronounced WAH kam may) resembles a serrated leaf. It is full of B vitamins and high in vitamin A. When rehydrated briefly in water, good-quality wakame becomes tender, with a mild taste of the sea, making it very versatile to cook with (just make sure to slice off any tough ribs in the leaves). Wakame is used in the traditional Japanese seaweed-cucumber salad dressed with rice vinegar, but in a past Iron Chef competition ("Battle Wakame"), a bit of light was shed on its unconventional uses, including steamed whole flounder wrapped in wakame, wakame soup with lobster dumpling, and wakame carpaccio. -- Sea Palm.

This seaweed grows in abundance from Van-couver Island, British Columbia, to Morro Bay. It looks like forests of mini palm trees about 18 inches high and thrives in the full force of the ocean. The palm "fronds" have a mild flavor and grooved texture. Once rehydrated, sea palm keeps its crunchy texture in soups and salads and works well in noodle dishes. -- Kombu. Wide and dark, and shaped like a lasagna noodle, kombu is known for its healing properties, including lowering blood pressure and treating thyroid disease. It's also high in iodine, as well as calcium and potassium. Full of glutamic acid (an amino acid that enhances flavor), kombu was originally used in Japan to extract MSG. Kombu is used in numerous ways, but is well known for its role in dashi, the delicate Japanese fish stock made with bonito flakes that is used as a base for miso soup, as well as other dishes. Kombu also works to soften beans and thicken broths, and is lovely wrapped around fish and steamed over sake. It has a slight gelatinous quality when rehydrated. -- Dulse.

Brick red, soft (even when dried) and salty, dulse is full of protein and iron. It grows in abundance off the Canadian Atlantic coast, but here it is a rare treat. Dulse has been used in Northern European coastal cooking for centuries. Try eating it straight out of the bag as a snack or stir-fried with rice. John Lewallen makes a D. L. T. sandwich, using dulse instead of bacon. GET YOUR DAILY DOSE OF SEA VEGETABLES Seaweed is a subject big enough to fill volumes, but human consumption accounts for only a minor part of the harvest. It is considered a keystone species by marine biologists, meaning that it is vital to hundreds of marine species for both food and protection. It is also used in making products ranging from fertilizers to beauty products, toothpaste and deodorant. Depending on the species and location, sea vegetables can be good sources of protein, calcium, some vitamins, iron and other minerals, and trace elements. Seaweed is also thought to have numerous medicinal properties, including the ability to remove radioactive particles and heavy metals from the body.

Japan might be the largest consumer of seaweed (it's used in everything from tea to sushi to soup), but there are many countries that incorporate seaweed into their cooking. The Irish are famous for thickening pudding with a type of seaweed called carrageen, also known as Irish moss. The Welch use nori to make "laver bread." In China, nori is used in a soup believed to regulate thyroid function. And in Korea, seaweed is eaten in many preparations, including fried and sprinkled with sugar. SEAWEED LEGALITIES -- Commercial seaweed harvesting is regulated by the Department of Fish and Game, with a one-year license fee set at $100. As far as private citizens harvesting seaweed: No picking or gathering of any kind is permitted in state parks and beaches, down to such small items as pebbles and shells. It's best for individuals to stick to commercial outlets for obtaining seaweed.

WHERE TO FIND IT To purchase Mendocino seaweed, go to your nearby Whole Foods market or Rainbow Grocery in San Francisco, or contact the companies directly: -- -- Mendocino Sea Vegetable Co., , info@seaweed.net ; (707) 895-2996 -- Rising Tide Sea Vegetables, risingtide@mcn.org ; (707) 964-5663 -- Ocean Harvest Sea Vegetable Co., , ohveggies@pacific.net ; (707) 937-0637 ------------------------------------------------------- KOREAN SEAWEED SOUP WITH CHICKEN & TOFU This simple and healthy soup is traditionally made on birthdays. This version is based on a recipe by Hi Soo Shin Hepinstall from her cookbook,"Growing Up in a Korean Kitchen" (Ten Speed Press, 2001). I like to use sea palm, which has noodlelike strands, but wakame or Japanese hijiki would work as well. Toasted sesame seeds are available in Asian markets. If you want to make this a vegetarian dish, omit the chicken and rehydrate the seaweed in .

INGREDIENTS: Toasted sesame seeds for garnish INSTRUCTIONS Soak the seaweed in the water for 15 minutes, or until softened. Remove the seaweed, reserving the water, and set aside. You should have about 1 cup rehydrated seaweed. Heat the oil in a pot over medium heat. Add the garlic and half of the green onions and saute for 30 seconds. Add the tofu and saute for 2 minutes. Add the seaweed, 1 cup of the reserved seaweed water and the chicken stock. Bring to a boil, reduce heat and simmer for 5 minutes. Add the chicken and simmer for 2 minutes, or until just cooked through. Add the soy sauce and sesame oil. Season with salt. Serve topped with the remaining green onions and a sprinkling of sesame seeds. Serves 4. PER SERVING: 245 calories, 20 g protein, 11 g carbohydrate, 15 g fat (2 g saturated), 20 mg cholesterol, 399 mg sodium, 2 g fiber. . TURKEY PATTIES WITH WASABI MAYONNAISE .

Hiromi Vardy, co-owner of O Chame restaurant in Berkeley, grew up in Tokyo. Although she never ate much meat there, in the United States, she's learned to make her own variation of the traditional American burger, mixing ground beef with seaweed and vegetables. For this version I use ground turkey instead, and serve the patties with wasabi mayonnaise and steamed Japanese rice. Wasabi powder may be found in most supermarkets. . INGREDIENTS: 1 teaspoon fresh lemon juice Pinch of sugar INSTRUCTIONS: Prepare a grill. Heat the canola oil in a small skillet over medium heat. Add the onion and carrot and saute for 3 minutes, or until soft. Remove and set aside to cool. Combine the onion-carrot mixture with the ground turkey. Add the wakame, breadcrumbs, egg, soy sauce and mirin. Use your hands to mix well. Divide evenly into 1-inch thick patties. Place the patties on an oiled grill directly over medium-hot coals. Season lightly with salt and pepper and cook for 5 minutes. Flip the patties, season again, and cook for another 5 minutes, or until the turkey is cooked through.

To make the wasabi mayonnaise: Add just enough water to the wasabi powder to make a paste. Combine well with the mayonnaise, lemon juice and sugar. Serve alongside the patties. Serves 4 to 6. PER SERVING: 360 calories, 22 g protein, 5 g carbohydrate, 28 g fat (6 g saturated), 134 mg cholesterol, 454 mg sodium, 0 fiber. . AVOCADO & APPLE SALAD WITH WAKAME . Roxanne Klein of Roxanne's restaurant in Larkspur serves this as one part of her four-seaweed salad dish. . INGREDIENTS: Salt and pepper to taste 1 small avocado, pitted, peeled and thinly sliced 1 Fuji apple, peeled, cored and julienned 1 ounce wakame, rehydrated, then drained and julienned INSTRUCTIONS: Whisk together the olive oil and lemon juice in a bowl. Season with salt and pepper. Add the avocado, apple and wakame. Gently toss. Serves 4.

PER SERVING: 145 calories, 1 g protein, 14 g carbohydrate, 11 g fat (2 g saturated), 0 cholesterol, 12 mg sodium, 3 g fiber. . PAN-ROASTED SALMON WITH SHICHIMI . Shichimi, the popular Japanese 7-spice blend, is sprinkled on top of many foods, including soups, noodles and grilled meats. It generally consists of nori, sesame seeds, shanso (similar to Sichuan peppercorns), orange peel, hemp seeds, poppy seeds and red chile flakes. Although you can buy it already made, here's a simple, modified recipe for making it at home. Rubbed on wild king salmon (in season now), it's delicious. . Eden Foods - Creation and Maintenance of Purity in Food® Can Eden Agar Bars and Agar Flakes be used as a substitute for animal derived gelatin, and how is it used? What is Kombu and what is the benefit to using Kombu in Eden products? Kombu is a dark brownish in color sea vegetable, also known as kelp. Its scientific name is Lainaria japonica.

Eden's Kombu is hand harvested in pristine waters off the southeastern coast of Hokkaido, Japan. This type of kombu, known as 'Ma-konbu', is highly prized for its minerals, vitamins and trace elements. Its natural mineral salts have long been valued as a flavor enhancer and tenderizer, especially for cooking dry beans. We use it in Eden Organic Beans instead of salt; it's the tiny brown specks you see. Kombu is always used to make the delicious, Japanese, noodle broth called 'dashi', seasoned with shoyu soy sauce. It is a versatile sea vegetable, which imparts delicious flavor and healthful nutrients to soup stock, soup, stew, sauces and vegetable dishes. Kombu is low in sodium, and a good source of iodine, as are all sea vegetables. For those who cook with sea salt, which does not contain iodine, cooking with kombu and eating sea vegetables can be a valuable source of iodine in ones diet. What is the shelf life of Eden sea vegetables?

Eden Sushi Nori, Nori, Toasted Nori Krinkles, and Spicy Nori Strips will stay fresh for 2 years if the package is properly sealed and is stored in a cool, dark, dry place. All other Eden sea vegetables will stay fresh indefinitely when stored under the same conditions. Where do Eden's sea vegetables come from? Eden Sea Vegetables are the highest quality in the world, cultivated or wild, hand harvested in pristine, environmentally protected seas. All Eden Sea Vegetables, except Eden Organic Dulse, come from Japan where they are continuously fed and cleansed by Arctic Currents, and collected off shorelines that are protected as national natural treasures. Dulse, for Eden Organic Dulse Flakes, is hand harvested in a sustainable manner from pristine waters of Grand Manan Island, New Brunswick, Canada. Eden has frequently visited each area where our sea vegetables are grown and processed and we are proud to support these local crafts people. How many kinds of sea vegetables does Eden offer?

Eden has 14 different types of sea vegetables: Agar Agar Bars and Agar Agar Flakes; Arame; Hiziki; Kombu also known as kelp; Dulse Flakes and Whole Leaf Dulse; Mekabu Wakame, Wakame and Wakame Flakes; untoasted Nori, toasted Sushi Nori, Toasted Nori Krinkles and Spicy Nori Strips. Are there any benefits from eating sea vegetables? Sea vegetables contain a whole spectrum of nutrients including calcium, iron, potassium, zinc, vitamins A, B complex, C, D, E, K, and trace minerals. The polysaccharide, alginic acid, found in brown sea vegetables such as kombu, arame, hiziki and wakame, has been found to bind with heavy metals found in the intestines, rendering them indigestible, and causes them to be eliminated from the body. In Nature, alginic acid protects these sea vegetables from bacteria and fungi. It has been observed that people living in areas of Japan where sea vegetables were eaten regularly enjoy long and healthy lives. Scientists have concluded that antioxidants in sea vegetables may promote immune system health.

Are EDEN Sea Vegetables safe to eat? Yes. EDEN Sea Vegetables are the highest quality, purest that we can procure. Some cultivated, some wild, all hand-harvested in pristine, environmentally protected seas of Japan and Canada. Since the Fukushima disaster, all EDEN food imported from Japan is multi-radionuclide tested, both in Japan and in the USA, to ensure safety that allows us to unhesitatingly enjoy and recommend our sea vegetables. We know of no other company that does so. Of the twelve EDEN Japanese sea vegetables, ten of them are from the Ria coast of Ise-Shima, an environmentally protected national park that has been so for over 70 years. It is well south of Tokyo and just north of Osaka on Japan's Pacific east coast. Its position relative to Fukushima could not have been more fortuitous and, so far, has not been impacted by atmospheric or oceanic drift radiation. Prognosis for ongoing supply seems good, although price pressures began immediately. Air current dispersion models that we are monitoring show nothing reaching this seaweed producing area.

Additionally, ocean currents around Japan are miraculously favorable for taking seawater radiation directly away from Eden's sea vegetable producing area south of Ise Bay. (Please see the chart below.) EDEN Kombu is from Hokkaido, Japan's northern island. Tsunami damage to the crop is still being repaired, and this area too has been protected from contamination by both ocean and air currents. It is very, very lucky that our supplies and suppliers have remained protected from Fukushima contamination. Our testing protocols remain vigorous and stout as we protect ourselves from possible exposure, and continue availability of traditionally prepared edible sea vegetables. One completely destroyed Eden sea vegetable supplier was Riken and their Sanriku coast wakame flakes. The crop and village of harvesters were totally destroyed by the earthquake and tsunami and are now subject to nuclear radiation. Our source for EDEN Instant Wakame Flakes was relocated and are now cultivated in the Naruto Strait between Shikoku and Awaji Islands where powerful tidal currents and whirlpools between the Inland Japan Sea and the Pacific Ocean create exceptional wakame. Please read this article for more information and ocean current map. Does Eden have a response as to the safety concerns regarding Hiziki specifically? Yes.

See Eden's detailed response here . It is our sincere hope that the statements made and the documented research presented will help to ease any anxiety regarding Eden Hiziki. It is important to choose sea vegetables wisely though. Eden Sea Vegetables are the highest quality we can procure. Can Eden Agar Bars and Agar Flakes be used as a substitute for animal derived gelatin, and how is it used? Yes, substitute 3/4 tsp agar flakes for 1 tsp gelatin. Eden Agar is a vegan quality, odorless, tasteless gelatin made for a variety of red sea vegetables that are simply boiled and naturally freeze dried in the cold of winter. Use the same as animal gelatin for vegetable and fruit aspics, custard, pie fillings and more. Simply follow the package directions, as they require soaking prior to using. The flakes dissolve faster than the bars and are more convenient to use, but the bars will give a slightly firmer texture and are worth the extra effort. Both are high in dietary fiber. The flakes are very low sodium and the bars are sodium free.

Seaweed: Hijiki, wakame, kombu, nori, kanten | JustHungry JustHungry Home »Seaweed: Hijiki, wakame, kombu, nori, kanten Seaweed: Hijiki, wakame, kombu, nori, kanten Next up in the OJFTMHYLW list is seaweed. But..why not call it sea vegetables? Weed sounds so unappetizing, so unwanted. Yet, seaweed is a terrific food. There are many kinds of seaweed commonly consumed in Japan, and all are quite low in calories, contain many minerals, and are high in fiber. The only problem for a lot of people is that seaweed has a distinctive texture and flavor. Wakame Wakame, which often appears in salads, as garnish for sashimi, and in miso soup , has a rather slimy texture which just gets more slimy the longer it's soaked. If you can get used to this all the better of course. But if not, there are ways to get around this. First, try chopping it up very finely and sneaking it into food.

Second, if you put it into soup (like for miso soup) the sliminess, which is actually a form of fiber, will melt into the liquid and be less noticeable. Also, sautéing in oil, or mixing with an acid like vinegar, counteracts the sliminess. Kombu or Konbu Kombu seaweed is most commonly used to make dashi stock , but it can also be eaten. The best way to eat kombu is to chop it up very finely unless you develop a liking for the leathery texture. You can also find kombu-cha, kombu tea, which is dried, salted and flavored pieces of kombu steeped in water. Nori Nori may be the most familiar seaweed since it's used as a wrapper for sushi. It's usually not cooked, though there are traditional recipes calling for softened nori. (Some people like a sort of soft nori paste to eat with rice...it is sort of like a Japanese version of Marmite.) Kanten Kanten, or agar-agar, is a coagulant extracted from a seaweed called amakusa.

It's used like gelatin, but it has slightly different coagulation properties, and is all-vegetable of course. Hijiki Then there is hijiki, which may be the most versatile seaweed of all. It's also extremely high in fiber - about 40% of it in dried form is fiber. Hijiki is not commonly seen on the menus of Japanese restaurants since it's used mostly for homely home cooking. It comes in dried form, as do most other seaweeds (except for salted 'fresh' wakame). It's usually soaked for about an hour beforehand, then rinsed, before use, If you're in a hurry though you can blanch it for a couple of minutes in boiling water, which hydrates it quite fast. Hijiki when reconstituted swells to about 5 times its original weight, so don't use too much! A serving is usually 1 or two tablespoons worth at most. Hijiki comes in two forms mostly: regular hijiki, which is rather twig-like in dried form, and me hijiki, small buds of hijiki that looks like black tea in dried form.

Once regular hijiki is reconstituted, it looks like long black noodles. Star Trek fans may see a remarkable similarity to gagh . However hijiki does not move on your plate or have feet. The traditional way to cook hijiki is to stew it in dashi stock flavored with soy sauce and often sugar, together with vegetables like carrot or lotus root, or fried tofu (aburaage). Since it's fairly neutral in flavor, it can be used in salads, or stir fries and such. Hijiki safety concerns There is just one caveat about hijiki. Four countries have issued warnings, but no outright bans, for hijiki, citing its more than accepted levels of inorganic arsenic. It should be noted that the initial tests on hijiki which lead to those warnings in the UK among other places was based on testing the dried, un-soaked hijiki - and you never eat hijiki that way. Soaking reduces the amount of trace arsenic by 1/7th; rinsing and cooking it in liquid further reduces it.

The report here (Japanese) by the Tokyo Health and Welfare Department states that as long as a person weighing 50kg (about 110lb) does not eat more than 5 servings of hijiki of 5g dry weight per serving (which swells up to a lot more than that when soaked) that it is perfectly safe, even for pregnant women. In a nutshell, when it's prepared properly (soaked, rinsed then stewed, and eaten with vegetables) I don't believe there is much to worry about. To me the many benefits of hijiki and other seaweed far outweigh the drawbacks. If I were the UK government, I'd be issuing dire health warning about things like blood pudding, but that wouldn't be politically popular! Some weird foreign seaweed is a much easier target. (And I do like blood pudding, once in a great while.) In any case you should not consume large quantities of this or any other food (it's actually very hard, if not impossible, to eat a huge amount of hijiki) and it's often recommended to eat it with vegetables which may help to eliminate the inorganic arsenic from the body efficiently.

Pre-soaking it and rinsing it before eating, which is the traditional way to prepare it, eliminates much of the arsenic content also. Recipe: Hijiki and vegetable "Napolitan" This is a non-traditional way of cooking hijiki, though note that the hijiki is still soaked, rinsed and stewed and eaten with vegetables. It adds fiber, flavor and interesting color to a pasta dish that's inspired by "Spaghetti Napolitan", a common item served in Japanese family-style restaurants and such, that has nothing at all as far as I can tell with Naples. It has tons of vegetables and a little bit of ham, which can be left out to make this a vegetarian/vegan dish. This yields 4 generous and very filling servings. 100g / 3.5 oz dried whole wheat or regular spaghetti A small handful (about 5g) regular hijiki 1 red pepper 1 green or yellow pepper 1 carrot 120g / 4 oz proscuitto crudo (raw ham like proscuitto di parma) 1 400g / 1lb (small) can of crushed tomatoes 2 Tbs.

tomato paste Seaweed types - a look at different seaweeds like nori, kombu, wakame, etc, how to use them and how much to consume. Seaweed types - a guide There are thousands of seaweed types but these can be classified into three broad categories - red algae, green algae and brown algae. The colors are not definitive. Red algae may be red, pink or even purple in color. Green algae is green. But brown algae may be brown, very dark green or black. Note also that processing changes the appearance. Nori, for example, is a red seaweed. But in the form used for wrapping sushi, it appears dark green, almost black. So another way to differentiate the different seaweed types is to consider their taste and texture. In general, red and green algae are softer and milder tasting. And the milder taste also indicates that these seaweed types do not contain as much nutrients as brown algae. For example, the iodine content of red algae can be as low as 15 micrograms per 100 grams of seaweed, whereas brown algae might contain several thousand micrograms of iodine per 100 grams of seaweed.

In terms of calcium content, hijiki, a type of brown seaweed, contains about 14 times as much calcium as cow's milk whereas some of the red and greed seaweeds contain only about seven times as much calcium. Yin and yang seaweed types In the macrobiotic understanding of yin and yang , seaweeds are considered more yang or "contracting" compared with land vegetables, which are more yin or expanding. This can be seen from the fact that seaweeds are tougher and do not rot - expand and disintegrate - as easily. The common practice of drying seaweeds in the sun also make them more yang. Among the different seaweed types, however, red and green algae are said to be more yin, as the leaves are softer and more open. Brown algae are harder and considered more yang. This understanding offers a useful guideline on how much of the different seaweed types we can eat. Red and green seaweeds, because they are milder, can be eaten more regularly and in larger amounts. Brown seaweeds, because they are stronger, should be eaten in smaller quantities and less frequently. If you eat too much of the yang seaweed types, you can become overly yang.

Physically, your body might become more stiff and inflexible. Mentally, too, you might become inflexible and stubborn. This is a real problem that you need to guard against. Because once you get used to the flavour, you might like seaweed a lot and end up eating too much of it. One of my macrobiotic teachers related how she used to eat a large bowl of hijiki - one of the most yang seaweed types - several times a week. And she became stiff and stubborn! We take a closer look at the different seaweed types, with tips on how to use them and how much to consume. Some of the seaweed types also have links that will take you to recipe suggestions. Dulse Dulse is a red seaweed commonly eaten in coastal regions of Britain, North America and Canada. It is used mainly in salads and soups. Powdered dulse might also be sprinkled over food as a condiment. Dulse is used similarly to Japanese seaweed types such as nori and wakame (below). Click here for some dulse seaweed recipes.

Recommendations: In salads and soups, small amounts of dulse - equivalent to, say, two or three square inches, may be taken daily or several times a week. If using dulse powder, sprinkle lightly over food they way you would sprinkle salt or pepper. Take no more than about 1/4 teaspoonful per person at each meal. Nori / Laver Nori is probably the most commonly eaten among seaweed types. It is sold by the Japanese and Koreans in large sheets (8 in x 8 in) for wrapping sushi, or as smaller strips (4 in x 1 in) either for sushi or to be eaten on its own as a snack. These strips can be highly addictive, so be careful not to eat too much. In addition, very fine nori strips as well as nori flakes may be sprinkled over rice and other foods as a condiment. The flakes are sometimes mixed with other ingredients such as dried chilli, sesame seeds, small dried fish, dried krill (which look like tiny shrimps), or even with brightly colored unnatural condiments. Likewise, some nori sheets come with sugar, MSG and other not-so-healthy ingredients.

There are also nori sheets flavored with wasabi, chilli and other ingredients. When buying such products, check to make sure that the ingredients are all natural. There is a great variation in the price and quality of nori. Good quality nori is delicious but might cost as much as $1 per sheet. Some cheap types don't taste good when eaten on its own or as a sushi wrap, but can be added to soups or used to make special dishes like nori condiment. The Chinese sell nori in the form of round "cakes". Small amounts are used in soups, such as in Teochew fish soup / fish porridge / fishball noodles as well as in yong tau foo, a dish of tofu (in various forms, eg steamed or deep fried tofu, bean skin, etc) together with fishball / fish cake and vegetables. In Europe and North America, laver is one of the commonly eaten seaweed types similar to nori. Recommendation: Half to one large sheet per day, or equivalent amount. Okay to eat more occasionally, as in a sushi meal, since nori is not one of the stronger seaweed types. Still, moderation is advised.

Wakame Apart from nori, wakame is probably the most widely consumed among edible seaweeds. This is the seaweed that you would find floating in miso soup and with the universal popularity of Japanese cuisine - and now Korean cuisine as well - many people would have eaten wakame, even if they do not know its name. Another popular way to serve wakame is as a simple salad with cucumber and vinegar. Click here for more unusual seaweed types recipes using wakame. Wakame is also one of the more widely studied seaweeds and research shows that it can help burn fatty tissues in the body. Wakame is used in Oriental medicine for blood purification as well as to improve the function of the intestines and sexual organs. It is said to help regulate menstrual cycles and produce beautiful skin and hair - although most seaweed types probably do this as well. Recommendation: A few small pieces daily in miso soup or other clear soups Occasionally as a salad or other side dish, about 1/2 cup serving once or twice a week. Kombu / Kelp Kombu or kelp comes in long, thick strips.

These are brown seaweed types that typically grow in deep, cold waters and they can grow up to 60 metres long. Kombu strips are hard and not always eaten. It is commonly used by the Japanese for making dashi, or soup stock, where the kombu is used only to flavour the stock, and then discarded. However, when cooked till soft, they make delicious dishes as well. Incidentally, the flavor enhancer monododium glutamate or MSG was invented by a Japanese scientist to imitate the special flavor which the Japanese call umami. This might be translated as "pleasant savory taste" and is considered by the Japanese to be among the "five basic tastes:, the others being sweet, salty, sour and bitter. (For some reason, the Japanese left out pungent!) But there is a big difference between kombu and MSG. While MSG is harmful to health, kombu and other sea vegetables contain natural glutamates that promote health. Don't listen to MSG propaganda claiming that factory-made and natural glutamates are the same. They are not! Apart from making soup stock, kombu is often cooed with rice (especially brown rice) and other whole grains as well as beans.

Kombu adds nutrients - mainly minerals - to the dish and is said to make whole grains and beans more easily digestible. It can also be prepared as a side dish, such as shio kombu , a dish of kombu seaweed and shiitake mushrooms, seasoned simply with shoyu soy sauce. Recommendation: Small amount, about 1 square inch per person daily. Eg, if you cook brown rice or a bean dish for a family of four, you may add a 2-inch or 3-inch strip of kombu (depending on its width) to the dish. Occasionally a small side dish, about 1/2 cup serving per person. Hijiki Hijiki is another brown seaweed, which comes in the form of short, fat strands. A friend's daughter, who recovered from cancer as a young child from following a macrobiotic diet, described hijiki seaweed as being like "black worms". Well, a more positive description would be "black speghatti". This is a very strong tasting seaweed and can be quite delicious once accustomed to the taste. The strong taste suggest that hijiki is extremely rich in minerals.

Among seaweed types, hijiki it is richest in calcium and contains about 14 times as much calcium as milk. Hijiki belongs to the family of seaweed types called sargassum and this was the seaweed used by Chinese physicians to treat goitre as long ago as the first century AD. In my research, I read that Chinese herbalists prescribe powdered sargassum in paper packets of 0.5 gm, to be dissolved in warm water and drunk as Seaweed Sargassum tea. It is said to remove excess phlegm. I have yet to come across this - as there are just so many types of traditional Chinese medicine.

Question: Wakame and Kombu are what type of dishes?
Answer: Seaweed