Seaweed Made Easy - Here's My Secret

I have a secret. (or had one)

If you checked out my last post about seaweed, how delicious and therapeutic is, you have a glimpse into my love affair with it.  I am back after a weekend adventure to Lopez Island in the San Juans of Washington State where I harvested fresh bullwhip kelp (a brown seaweed variety native to the eastern Pacific Northwest waters).  There’s quite the kelp jungle strung up outside my window on my patio as I write this.  

My patio: drying bullwhip kelp blades 

I do realize there is a bit of involvement required to harvest ones own supply of sea vegetation; to plan a trip to an island, research safe places to harvest; camp and kayak your way through cold waters, out to ancient kelp beds with a pocket knife in hand and heavy duty bags stuffed between your legs in the intimate space of a kayak. 

That's me - with bullwhip kelp in hand. The long tube is the stipe and the bulb
at the end connects all the kelp blades.  Beautiful, right?

If you have the opportunity, do it, at least once.  There is quite a difference between store-bought, commercially-harvested seaweed compared to gentle, hand-harvested seaweed.  It's also quite a treat to transport this wet, heavy mass of kelp goodness homeward; string up ropes, wires and the like and spend a couple hours gently unfolding each and every piece to hang it up to dry in the sun.  You also have to love seaweed enough that when you hang it to dry, you don’t mind the occasional splat of salty-sea smelling, mildly slimy liquid slapping you in the face (kind of reminds me of the "spritz bath" I get from my friend's lovingly, snorty Boston Terriors). 

Harvesting and drying seaweed takes a bit of time, but is well worth every moment.  I love to connect with my food.  And truly there is this sweetly sublime moment when you are holding onto the stipe of the bullwhip kelp as it is still connected to the sea floor.  There is this moment when you are very aware of how magnificent it is to be sitting so close to the water atop a strong and mighty fortress of kelp.  

Close up of bullwhip kelp.
Fun fact: Kelp can grow up to 100 feet long and the blades up to 12 feet!  

If you don't have the opportunity to harvest it fresh,  I suggest finding a friend who knows how to properly harvest it and is willing to share; buy from a wild forager who lives on the islands or buy from quality companies (like Eden Foods) in your natural foods market.  You want to know it's fresh, healthy, has been sustainably harvested and safely harvested from clean, moving waters.

Now for the secret. 

Adding seaweed to your dishes definitely amps up the flavor and nutritional profile.  And while there are some very adventurous and cultured palettes out there that will eat chunks of seaweed gladly, for the majority of the population, this might be a bit of a stretch. 

I would be doing you no favors if I raved about how much of a treasure seaweed is without offering a gentle and easy way to incorporate it into your diet and to use it with ease.  It’s not a super revolutionary idea.  But it is a simple, practical tip and in my book, that equals awesome.

Here’s my tip: Ground the dried pieces in a spice grinder until it’s a fine powder.  Pour your ground kelp into a spice shaker and place it next to your salt and other cooking spices.  You can sprinkle it on almost any dish you prepare and do so as liberally or conservatively as you like.  You can use it as a salt substitute and reduce your sodium intake as well.  

Dried kelp to the left; ground kelp to the right

Some days, I'm feeling spunky and break out the arame, hijiki and wakame and boldly deck out my dishes with sea vegetables, but in the day-to-day in the Nester home, this is how I roll.  Eggs over easy, quinoa, oatmeal, stir-fries, pizzas, you name it; they all get a sprinkling of ground kelp.  This is a wonderfully accessible way to incorporate this nutrient-rich super food consistently and add it in to dishes in such a way that is kid friendly, too.  

If you are feeling a little cheeky, you can add it to vegetable frittatas that you serve your in-laws and not tell them until afterwards.  I also am not shy with adding it to a batch of brownies or cookie dough.  Most people never know it’s in there.  Come on, cookies AND minerals… heck yeah.

Photo By Dale Nester: Bullwhip kelp on San Juan Island

Go harvest or buy some kelp.  Ground it up.  And go seaweed crazy. It’s far too easy to incorporate this mineral-rich, tasty and extraordinary food into your diet than you may have ever thought. 

***Note: If you have a hyperactive thyroid or are concerned about iodine content in seaweed, talk with your physician before consuming seaweed on a regular basis. 

I Got Seaweed Fever

Wakame (photo via)

And you know what I need?  No, not more cowbell (although that would definitely be my second choice).  I need to get out in the pristine waters of the San Juans and harvest my own kelp.  I have a trip planned to Lopez Island (Washington state) in less than 2 weeks and I’m itching like crazy to get in my kayak, to sit on the moving, cold pacific waters in the midst of ancient kelp beds and to just breathe the salty air.  There is something extraordinary and transcendent about being in the presence of living seaweed and connecting to such a life-giving force.  

For now, I’m fixing my itching by making Ginger Wakame Crisps (recipe below).  Wakka what?  Pronounced "wok-uh-may," this glorious sea treasure is a deep, richly green colored kelp (though actually in the brown algae family: Undaria pinnatifida).   

Wakame is just one of many varieties of seaweed. You might have seen it in miso soup since it is traditional to Japanese cooking and culture.

What’s the big deal about seaweed?

Glad you asked.  It’s a huge deal.  It’s been prized and eaten for literally thousands of years as a powerful, sustainable, medicinal and tasty food source.                                                                                                                                                                                                    
Here's why:

• Mineral density!  Think of minerals when you think of seaweed.  Seaweed contains ALL the minerals the body needs for hundreds of vital biochemical pathways that take place every single second: calcium for bone health and cell signaling; iodine and selenium for thyroid function; iron for oxygen transport and energy metabolism; sodium and potassium which are essential for electrolyte balance --- just to name a few!

• It’s an excellent detoxifier.  Seaweed contains alginic acid, which has the remarkable ability to bind toxic heavy metals and other toxins (like dioxin) so they can be excreted and not absorbed by our tissues; heavy metal toxicity places an enormous burden on our bodies and is the source of a lot of dysfunction and dis-ease at the cellular level.

• Helps prevent cancer and tumor growth. For the reasons listed above, but especially for colon and estrogen-related cancers like breast cancer; however if a patient is undergoing chemo or radiation therapies, incorporating brown seaweeds into the diet are a must for ongoing support.

• It’s anti-viral, fighting off viruses that can penetrate and infect our DNA, like HIV and Herpes (both I and II).

• Great plant source of B vitamins, especially B12: important for everyone, but definitely vegans and vegetarians who have to be mindful about getting enough B12 in their diets. 

There are just a few of my favorite therapeutic benefits, but also keep in mind that seaweed is a powerful antioxidant, rich in both phytonutrients and fucoidan compounds, additionally making consuming seaweed especially good for:

• Boosting the immune system
• Growth of shiny, healthy, hair, nails and skin
• Weight loss
• Heart health (as an anti-coagulant)
• Controlling blood sugar and lowering the risk of Type II Diabetes
• Quelling inflammatory conditions in the body (your guts, your joints)

Who wouldn’t want those benefits?  Let me assure you that as much as I love the medicinal profile of seaweed, I would not make a whole dish out of it if it didn’t taste good!  

I challenge you to go to your natural foods market (or visit Eden Foods) to purchase dried wakame and make this dish.  You may be completely surprised by how easy it is to toss back a handful of this crispy, subtly sweet, salty treat.  If you aren’t feeling quite so bold but really want the medicinal benefits of seaweed, stay tuned for the next post on seaweed for a tip that makes eating seaweed easy for any palette.  If you have a sensitive gut, it’s not a bad idea to start slow to allow your body time to assimilate a new food.

And finally, I wrote up this recipe a few months back and am dedicating it to one of my dearest friends, Siona.  Within a week of first meeting her a couple years ago, she shared this pearl, this gospel of good news, this thing called, kombu: seaweed.  I was in awe.  And I remember the exact moment of this first introduction because it was a gift of knowledge that had been imparted, that resonated with my passion for whole food and food as medicine.  We were taking a walk near Waverly Beach Park in Kirkland, WA as we admired the beauty of the lake and the glimpse of the space needle in the distance.  Since then, I have harvested it myself, researched in depth the many varieties, nutritional and medicinal properties and cook with it several times a week in my home.  This friend and I marvel together over our love for this sea treasure, just as much as we marvel over rich, creamy, full-fat, good, quality ice cream. 

For some, seaweed or sea vegetables is nothing new.  You’ve had sushi wrapped in nori, or miso soup with shreds of wakame in it, but for many Americans, seaweed is not a part of our regular diets.

It should be. 

I am so grateful for gaining a deeper understanding of this powerful food and so now I impart this to you!

1/2 cup of dried wakame (right) with same amount hydrated (left)

There are numerous varieties with a range of flavor profiles, so try a few different kinds and see what you like.  …more on seaweed harvesting, sustainability and ways to use seaweed everyday in a future post.  

Any seaweed questions, post ‘em up!  Whose got a fever?

Ginger Wakame Crisps

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I made these mineral-rich, ginger and sesame-spiced seaweed snacks in honor of one of my dearest friends, Siona Sammartino, who lives, breathes and dreams seaweed!  There is a lovely little restaurant called Nettletown that is nestled away in the Eastlake area of Seattle; it happens to be one of our favorite places to frequent especially because of the crispy seaweed appetizer on the menu.  You can serve this as a unique and tasty appetizer, a topping for salads, Asian noodle dishes or simply enjoy it as a salty snack.

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Preparation time: 40 minutes

Serves 4

½ cup dried wakame

¼ cup coarse grated ginger root

2 tablespoons toasted sesame oil

1 teaspoon tamari

1 teaspoon brown rice vinegar

Pinch of white pepper (optional)

Pre-heat oven to 350°F.

To re-hydrate wakame, place it in a medium size bowl and cover with plenty of water for.  Let the seaweed set for 5-10 minutes while you prepare the dressing.  It will grow at least 5 times in volume. 

In a small bowl, squeeze the juice from the grated ginger using your hand to wring out every last bit.  Discard the pulp.  Add the oil, tamari, vinegar, white pepper and stir. 

Drain the wakame and a use a towel to gently blot the seaweed to soak up as much water as possible.  Pour the liquid mixture over the hydrated seaweed and carefully toss to coat.  Spread half of the wakame on a large baking sheet making sure to not leave clumps so the heat can circulate and make them nice and crispy.  Bake for 15-17 minutes, or until the seaweed crisps up.  Use a spatula to remove the wakame crisps from the pan and place on a plate lined with paper towels.  Repeat for the remaining half of seaweed. Enjoy!

  

Copyright 2011, S. Nester, Original recipe

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***Note: If you have a hyperactive thyroid or are concerned about iodine content in seaweed, talk with your physician before consuming seaweed on a regular basis.  Wakame specifically contains 50-150ppm of iodine. 

Sources:

http://lpi.oregonstate.edu/infocenter/minerals.html

www.ryandrum.com

http://whfoods.org/genpage.php?tname=foodspice&dbid=135

www.edenfoods.com

http://www.sciencedirect.com/science/article/pii/S0008621502004032

http://onlinelibrary.wiley.com/doi/10.1111/j.1349-7006.2001.tb01119.x/abstract

Popcorn Confessional

So, I’ll start this post off with a confession.

I practically have no self-control when it comes to eating really delicious popcorn.  

And it’s because of this:

My husband and I were making a late night grocery run the other night, for which I don’t get fancied up for.  ...Yes, I am one of those people you see in their PJs in Safeway at 11PM.  I slid on a pair of snow boots, threw on a hoodie and wore a black pair of workout pants I had been bumming around the house in all day.  On the way out the door my husband noticed these white powdered hand print marks on my rear end.  With an intense stare and a proud smurk, he instantly said, “HA!  I know what that’s from!”  I was intrigued because I had no idea… He continues “It’s smoked gouda cheesy popcorn fingers; you must have wiped your hands on your ass!”  

Still puzzled… I thought, how is that so? I usually do a thorough job of licking all of this smoked gouda goodness off every single digit.  Then another thought bubble appeared… Hmm, that must have been when he was coming home and I was quickly and conspicuously trying not to get caught in the act of inhaling half a bag of popcorn by myself (though he knows better, so who am I kidding). He was totally right.

I’ve never really been a big popcorn kind of person.  But this smoked gouda is addictive.  Seriously, I think I eat without blinking or breathing.  Just shoveling …and probably with both hands as evidenced by the trace marks on my booty.  

I know, I know… I am not professing to be a role model here and I realize cheese addictions are feeding my opiate receptors etc. etc., so I figured instead of talking about “balance” and “moderation” I would share 5 different ways to make a tasty, homemade popcorn snack.  We’ll have a group psychotherapy session in a later post. How’s that?

As a rule of thumb, I prefer to make my own snacks and desserts from scratch; this keeps me from buying junk and it ensures if I really want it, then I'll take the time to make it.  Also, I like knowing what ingredients I am eating, especially when it comes to fats and oils which are often cheap, rancid, flavorless and hydrogenated. Yuck, yuck, yuck and yuck.  I want high quality here and making this at home allows us to do just that.  Plus, buying popcorn from the bulk bin is inexpensive and making it is super easy. It's also pretty cool and immediately gratifying to see the little kernels burst into fluffy white clusters right before your eyes. I don't care how old you are... this is magical.   

Here are 5 different ways to spice up homemade popcorn with a basic recipe below.  Try any one of these blends or be inspired to spice up your own batch! 

1. Spicy Mix
• Butter
• Sea salt
• Cayenne Pepper
• White Pepper
• Black Pepper

2. Salty Sea Popcorn

·         Butter

·         Ground kelp or nori seaweed

·         Sea salt (use less)

3. Keeping it Light

• Olive oil (a flavorful finishing oil)
• Sea salt
• Nutritional Yeast

4. For the Italian Inside

• Olive oil (a flavorful finishing oil)
• Asiago
• Parmesan
• Romano
• Ground garlic powder/granules

5. Gouda and Sweet Smoked Paprika (Full recipe below)

• Butter
• Gouda cheese
• Sea Salt
• Sweet Smoked Paprika

1/2 cup popcorn kernels

***The finer the cheese is grated the better.  For soften cheeses, freezing it first may make it more manageable, but it isn't absolutely necessary.

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Gouda & Sweet Smoked Paprika Popcorn!

Gouda & Sweet Smoked Paprika Popcorn

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Why microwave or buy popcorn in the bag when you have fresh, homemade popcorn at your finger tips in just a matter of minutes?  You can purchase kernels in the bulk bins of your natural foods store for around $1 per pound and then season it exactly to your taste.  Popcorn making is also great for kids to join in on the fun and watch those beautiful golden kernels burst into life right before your eyes.

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Preparation time: 5-10 minutes

Serves 2-4 people

2-3 tablespoons safflower oil (high heat oil)

½ cup popcorn kernels

3-4 tablespoons butter

½ teaspoon sea salt

1 teaspoon sweet smoked paprika

4 tablespoon finely grated gouda cheese

Heat a large skillet with 2-inch sides or a large pot over medium heat.  Add oil and then add a few of the kernels to determine when the temperature is right.  Once the first one pops, go ahead and add the rest of the kernels.  Cover with a lid and remove from the heat for about 30 seconds.  This allows all of the kernels to get coated in the oil and helps the popcorn to pop more evenly.  Place the pan back over the heat with the lid on and wait for the popping sound to begin.  Shake the pan gently and remove from the heat once you hear about 2-3 seconds between pops. 

Pour popcorn into a large bowl.  Place pan back over the heat and melt the butter.  Add the salt and paprika to the butter and stir.  Pour this mixture over the bowl of popcorn while simultaneously tossing to coat the popcorn evenly.  Add the fresh grated cheese to the butter-spiced hot popcorn so it will stick. 

Taste and feel free to add more seasonings to your liking.

Copyright 2011, S. Nester, Original recipe

Mung Bean Make-Over: Colorful Mung Bean Soup

If you are familiar with mung beans, you might be wondering how exactly can this dish be colorful.  Have you seen a green, mushy beany-lentil looking dish in Indian cuisine?  That's probably mung bean. It's sort of the ugly Betty of beans.   

I realize I am not a good sales gal, but hang with me.

They have an amazing personality, really.

This is my attempt to enjoy mung beans in all their glory and spin a traditional Indian-style soup.  They just need a little make over... AKA some bright orange, diced carrots, radiant red bell peppers and some rich green kale shreddings.  Add some earthy and savory winter warming spices and you have quite a delicious soup.  

Dry mung beans

While mung beans are more cooling compared to other beans, the warming spices added to this soup help balance out the thermal properties a bit.    

                                                                                                                               OK, let me tell you why I would nominate mung beans for Ms. Congeniality (in case it wasn't love at first site): 

• they have a mild and tasty flavor
• they are known for being easily digestible and are gentle on the gut
• according to Ayurveda, they balance across all doshas but are especially good for reducing pitta
• they detoxify the blood and neutralize toxins in the body
• they are an excellent food for maintaining health but even better for recovery
• they make yummy bean sprouts
• they are inexpensive, budget-friendly and high in protein

The recipe for Colorful Mung Bean Soup is below.  I've also highlighted a couple of unique ingredients for your reading pleasure:  Kombu and Ghee.

Dry kombu

This recipe calls for the beans to be cooked with kombu.  This is a sneak peak into my love affair with seaweed (more to come in a future post).  Kombu is in the kelp family.  It's rich in trace minerals and vitamins.  I always toss in a small piece of it when I cook beans since it helps make the beans more digestible and it infuses its savory flavor and mineral-dense goodness into the water and into the beans.  You can fish it out and discard/compost it when the beans are done cooking.  Kombu can be purchased at most any natural foods market.  Eden Foods is the brand I like to use.

Homemade ghee

As I learn more about Ayurveda (the traditional medicine of India and one of the most ancient medicine systems in the world), I've come to appreciate the intentionality of cooking with the energetic and medicinal properties of foods in mind.  I'd like to introduce you to ghee, if you've never met before.


Meet ghee (to the right).


Ghee is much like butter but with the milk solids and saturated fats removed.  It has a multitude of health benefits and is therefore widely used medicinally in food and health preparations throughout India.  Just to name a few: helps build nerve and brain tissue, lubricates connective tissues, good for sexual vitality (that's right), reduces inflammation, etc.  Ghee also works wonderfully with high-heat cooking and imparts a satisfying, sweet and warming flavor.

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Colorful Mung Bean Soup

Since mung beans are not known for their glamorous appeal, I thought I’d spin an Indian-spiced soup by adding carrots, red bell peppers and kale for a bit of a face lift.  This soup is flavorful and wonderfully soothing to the digestive tract.  It’s nourishing all around and serves well over brown rice or with a piece of chapati or naan.

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Preparation: 35 minutes

Serves 4

2 cups dried mung beans

5 cups water

1 2 inch stick of kombu

1 tablespoon ghee

1 large carrot, petite diced

½ red bell pepper, petite diced

4 cloves garlic, minced

1 tablespoon fresh grated ginger

1 teaspoon coriander

1/4 teaspoon cardamom

½ teaspoon turmeric

½ teaspoon cumin

¼ teaspoon cayenne

1 cup finely shredded kale

2 teaspoons sea salt, plus more to taste

1 teaspoon sucanat (optional)

1 tablespoon lime juice

Lime wedges to garnish

Wash beans and drain.  In a large soup pot, combine the beans, water and kombu.  Bring to a gentle simmer and cook for about 25 minutes, or until the beans pop their skins.  Skim off any foam and discard kombu when beans are done cooking. 

While beans are cooking, heat a skillet over medium heat and add 1 tablespoon of ghee.  Add the carrots and sauté for about 3 minutes.  Add the bell pepper, garlic, ginger, coriander, cardamom, turmeric, cumin and cayenne.  Stir and then sauté for 2-3 minutes.  Add vegetable mixture to pot of cooked beans and stir to incorporate.  Add the kale, salt, sugar and lime juice to the soup.  Stir and cook until kale has wilted, about 3 minutes.  Serve over brown rice and garnish with a wedge of lime. 

Copyright 2011, S. Nester, Original recipe