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Tuesday, 12 April 2016 10:36

Japanese Seaweed Recipes For Healthier Living

Written by  Cheryl Mah
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People in Japan have been consuming seaweed since 300 BC and there is a lot of seaweed in their diet. They have a variety of seaweed in their cuisine – such as kombu, nori and wakame – and often incorporate them into their soups, sushi, salads, rice etc.

Low in calories and fat, seaweed are also rich in fibre, vitamins A, B, C & E, omega-3 fats and amino acids. They are one of the most important sources of calcium (in vegetable form) for adolescents, pregnant women and the elderly.

Here are some recipes you can use to incorporate seaweed into your diet:

Seaweed Salad

Photo & recipe credit to: www.iamafoodblog.com

Ingredients:
2 cups seaweed
1 tablespoon soy sauce
1 teaspoon sugar
1 tablespoon sake
1 tablespoon rice vinegar
1 tablespoon sesame oil
1 clove of garlic, finely minced crushed chilli peppers to taste

Steps:
1. Rinse the seaweed in cold water for 15 minutes.
2. Soak in cold water for as long as you can possibly wait and then some. 
3. Make sure you rinse the seaweed again before using it. Brown seaweed stems come packed in salt and if you don’t rinse or soak you’ll have an over salted salad.
4. Mix together the dressing ingredients. Toss with the seaweed.

 

Salmon & Rice Bowl With Edamame Beans & Wakame
Serves 2

Photo & recipe credit to: www.atastylovestory.com

Ingredients:
2 fresh salmon filets with skin (300-350 g)
1-2 cups cooked brown rice
100g wakame seaweed
1 ripe avocado in slices or cubes
1/2 cup edamame beans removed from pod
1 lime
Teriyaki marinade
1/4 cup plain teriyaki
1 teaspoon agave or runny honey
A pinch of hot chill powder/flakes
2 teaspoon sesame seeds

Steps:
1. Prepare the marinade by stirring together teriyaki, honey and chili. Use a plastic bag to marinade the salmon. Place salmon in the bag and pour in marinade, let it rest in the fridge at least one hour or all day.
2. When it is time to cook dinner remove the salmon from the fridge and preheat oven to 175°C.
3. Place the salmon in a baking pan (preferable lined since teriyaki will stick and be difficult to clean) and pour over the teriyaki.
4. Coat the salmon with the sesame seeds (you can use as many as you please) and cook it on the oven until it is slightly pink in the middle and the meat divides in flakes, around 12 min depending on size and oven.

How to serve:
Edamame beans in pod as a little snack before or during the meal – drizzle with lemon and salt before serving.
Teriyaki and/or soy to season
Lime
In a bowl - Add half the rice and half the edamame

 

Japanese Miso and Soba Noodle Soup
Serves 2

Photo & recipe credit to: www.theconsciousdietitician.com

Ingredients:
4 cups water
1 tablespoon mirin
2 tablespoon soy sauce or tamari (optional)
75g organic soba noodles dry (1/3 of a pack)
1 to 2 carrots
3 shallots (green onions) diced
1 cup chopped kale or spinach
4 tablespoon Genmai Miso
1 tablespoon lightly toasted sesame seeds
1 sheet leftover nori seaweed cut into medium strips

Optional: other vegetables including mushroom, snow peas or broccoli
Optional: to make it a complete meal add a protein source such as baked tofu or free range eggs. For eggs add when the water is boiling and let them lightly poach for 1 minute before adding the vegetables

Steps:
1. Put water, mirin and soy sauce or tamari if using into a saucepan and bring to a boil.
2. Meanwhile cook the soba noodles according to packet directions (usually boil for 4 minutes).
3. Once water is boiling add vegetables. Turn down heat and whisk in the miso but make sure to not bring the water back to a boil as this will kill off all the goodness in the miso.
4. Remove from heat. Arrange soba noodles into two bowls. Top with the miso soup and vegetables. Add the seaweed and toasted sesame seeds.

 

Fried Chicken Nuggets With Seaweed
Serves 4

Photo & recipe credit to: www.salu-salo.com

Ingredients:
400g chicken breasts fillets
¼ cup soy sauce
¼ cup mirin
1 ½ inch piece fresh ginger, very finely grated
1 sheet nori, finely chopped or crumbled into very small pieces
⅓ cup cornstarch
Oil, for frying

Steps:
1. Cut the chicken into bite-sized pieces and place in a bowl.
2. Combine the soy sauce, mirin and ginger in a small bowl and pour the mixture over the chicken; toss until the chicken pieces are evenly coated with the marinade. Set aside for 15 minutes, and then drain off any excess marinade.
3. Mix the nori with the cornstarch. Using your fingertips, lightly coat each piece of chicken in the cornstarch mixture.
4. Heat the oil in a pan until moderately hot; add the chicken, 6 to 7 pieces at a time, and fry until golden, turning regularly. Drain on paper towels and serve.

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