Serves 2-4

A warm cup of miso is a smooth way to transition from slumber into the activities of the morning. I use “blond” miso for my soup, but any variety of miso will work. Make sure to read labels (many have grains that could be allergenic for some people). This soup welcomes additions like sliced shitakes, left-over meat or any fresh veggie from the fridge.

Nutrition Tip: Miso (made from soy) is a complete protein, meaning that it supplies us with all eight essential amino acids to give us the right combination we need. Miso is made from fermented soy beans, and is usually easier to digest for those sensitive to beans.

3 cups water
1 (3-inch) piece wakame seaweed, snipped into small pieces
1 (4-inch) piece kombu seaweed
1/2 cup small diced extra firm silken tofu
1/4 cup diagonally sliced green onion
3-4 tablespoons miso paste

Heat the water, wakame and kombu in a medium saucepan over medium heat. Simmer for 5 minutes, then remove the thick piece of kombu; leave the wakame.

Add the tofu and green onions and cook until just heated through, about a minute. Turn off the heat.

Place the miso in a small dish and mix with 3-4 tablespoons of the warm soup until no clumps remain. Stir the miso into the soup. Serve warm.

Food photo by Jackson D. Carson

Copyright Alison Anton. 2009. All rights reserved.

Makes six 1-inch rolls

Making your own breakfast sushi is a fun way to break up morning mealtime monotony. It’s actually easy and takes only minutes to prepare. Use any left-over veggies in the fridge.

Cooking Tip: Nori seaweed sheets (sushi wrappers) are made by grinding seaweed and drying them into thin sheets. They can be found in the Asian section at natural food stores. You don’t have to follow any rules, just make sure there’s something slightly moist (like eggs, rice or quinoa, avocado) to help it all hold together.

1 nori seaweed sheet
1 small handful spinach leaves
2 eggs, scrambled with salt and slightly cooled
2  thin slices smoked salmon (about 1.5 ounces)
3-4 avocado slices
Coconut oil, cream cheese, nut butter or mayo, for sealing

Lay the nori sheet on a flat surface. Line the nori with a single layer of the spinach leaves, leaving a 1-inch margin at the top and bottom of the sheet, but draping the leaves over the right and left side edges by about 1/2 inch (this will create a decorative effect for the two outside sushi slices).

Sprinkle the scrambled eggs evenly over the spinach leaves, maintaining the 1-inch margin at the top and bottom. Lay the salmon slices in a single layer over the eggs near the center of the sheet.

Place the sliced avocado in a horizontal row between the two slices of salmon.

Spread a thin layer of the coconut oil all along the very top edge of the nori to help seal the roll.

Carefully but firmly roll the sheet from the bottom to top into a tight roll. Make sure the layer of spread at the top of the sheet is exposed and press gently to seal the roll.

With a very sharp knife, slice into 1-inch sushi rolls. Serve with soy sauce or any dipping sauce.

Food photo by Jackson D. Carson

Copyright Alison Anton. 2009. All rights reserved.

Seaweed Salad

Serves 4-6

Traditional Asian flavors bring this seaweed favorite to life. If you are new to seaweeds, you may want to increase the amount of cabbage or greens and decrease the seaweed. If you can get your hands on fresh sea palm, a mix of this and wakame makes a beautiful presentation and a cruchier texture.

SALAD
1 cup dried wakame seaweed
1 1/2 cups shredded green cabbage or spring greens
1 medium carrot, cut into matchsticks
1 scallion, including greens, plus extra for garnish, thinly sliced
1 tablespoon sesame seeds (for garnish)

DRESSING
4 tablespoons tamari soy sauce
3 tablespoons rice vinegar
2 tablespoons honey
2 tablespoons sesame seeds
1 garlic clove, minced
1/4 teaspoon red chili flakes
2 tablespoons toasted sesame oil

Soak the wakame in at least double the amount of water for 3 minutes, until re-hydrated. Strain in a sieve or collander and press the excess water out by placing a small plate or bowl over the greens with a heavy object on top (a large can of beans or tomatoes works well). Allow to press while preparing the other vegetables and dressing.

Place the cabbage and scallions in a large mixing bowl. Save the carrots, garnishing scallions and sesame seeds to top the salad.

Whisk all the dressing ingredients except the untoasted sesame oil in a small dish. Whisking vigorously, add the oil in a slow, steady stream to emulsify.

Place the pressed seaweed into the bowl with the other vegetables. Add the dressing (you may or may not use all of it) and toss the salad until incorporated.

Divide the salad between 4-6 Japanese-style bowls. Place a small pile of the carrot matchsticks on top of each salad, and sprinkle with the garnishing scallions and sesame seeds.

Serve room temperature or chilled with chopsticks.

Food photo by Jackson D. Carson

©2009 Copyright Alison Anton – All rights reserved.

Seaweed Snack Chips

A perfectly healthy alternative for the “salty and crunchy” munchies, these chips actually provide nutrition: kombu (a variety of kelp) is an excellent source for calcium and iodine, fiber and anti-oxidants. Serve with any chip or veggie dip.

Four 6-inch pieces kombu  seaweed (in Asian section of natural food stores)
3 tablespoons coconut oil

Have ready a plate or small tray lined with paper towels. Remove the excess salt from the seaweed by wiping the pieces once or twice over with a damp paper towel. Break the pieces into 2-inch chips.

Heat the oil in a skillet over medium heat. Add the seaweed to the pan and saute 2-3 minutes on each side, or until the chips turn a deep golden-brown. Remove and drain on paper towels.

Food photo by Jackson D. Carson

©2009 Copyright Alison Anton – All rights reserved.

Seaweed Salt Booster

Makes about 1/3 cup

Use this flavored salt to enhance any dish, and as a “booster food” to get a well-rounded dose of minerals. Use Himalayan or Celtic salt, as these contain up to 85 individual minerals in bio-available form.

1 sheet toasted nori (sushi sheets)
1/4 cup course sea salt

Grind both ingredients in a spice ginder until fine ground. Store in a spice jar with your other spices.

Food photo by Jackson D. Carson

©2009 Copyright Alison Anton – All rights reserved.

Hijiki Caviar

Bauman College
Makes about 2 dozen appetizers

This mock caviar uses seaweed to mimic fish eggs and the flavors of the sea. We served this appetizer at the Taste of Bauman College event and got rave reviews, even from people who have never had seaweed before.

1/2 cup hijiki or arame, or mix of both, lightly packed
2 tablespoons sesame oil, plus an additional 1 tablespoon
2 tablespoons tamari
2 tablespoons grated ginger with juice
2 small shallots, minced very fine
2 cloves garlic, minced very fine
lemon juice, to taste (2-3 teaspoons)
12-16 flax or rice crackers
creme fraiche or plain yogurt (for garnish)
fresh dill sprigs (for garnish)

Soak the seaweed in filtered water for 20-30 minutes. Drain, rinse and pat-dry with paper towels.

Heat the 2 tablespoons sesame oil in a medium skillet over medium heat and saute the seaweed for about 3 minutes, until very fragrant. Add water just to cover (about 3/4 cup) and bring to a boil. Add the tamari and cook until all liquid is evaporated, about 10 minutes longer.

Remove the seaweed to a cutting board, finely chop and place in a large mixing bowl.

Using the same pan, heat the additional 1 tablespoon of oil over medium heat and add the ginger, shallot and garlic; cook just 1 minute to soften. Add to the bowl with the seaweed.

Season the mixture with a lemon juice or additional tamari.

Dollop about 1 tablespoon of the caviar onto each cracker and top with a little creme fraiche. Garnish with the dill sprigs.

Food Photo by Jackson D. Carson

©2009 Copyright Alison Anton – All rights reserved.

Strawberry-Apple Kanten

Serves 8-12

Can Jell-o really be healthy? Indeed. This ultra-healthy dessert uses fresh fruit and juice, and agar seaweed as a gelatin replacement. High in fiber, it won’t spike blood sugar levels and aids digestion in the colon.

2 cups unsweetened apple juice
1 cup unsweetened apple sauce
3 tablespoons agar agar (in Asian section with seaweeds)
1 dropperful liquid stevia extract, or 2-3 tablespoons maple syrup or agave
(optional)
1 pint strawberries, diced into small pieces

Lightly oil the bottom and sides of an 8- or 9-inch pie plate, Pyrex dish, jello mold or bundt pan.

Pour the apple juice into a saucepan with the applesauce, agar flakes and optional sweetener. Let dissolve, unheated, for 5 minutes. Bring the mixture to a boil, reduce to a simmer and cook, stirring frequently, for 5 minutes, or until the agar flakes are completely dissolved.

Pour the juice into the pan and let sit, uncovered, for 20 minutes to cool slightly. Sprinkle the diced strawberries evenly over the kanten. Cool to room temperature, then refrigerate for at least 1 hour.

When completely solid, flip the bowl over onto a decorative platter or cutting board (you may have to give the bottom of the pan a gentle whack to get it to unmold). Serve chilled or room temperature.

Food photo by Jackson D. Carson

©2009 Copyright Alison Anton – All rights reserved.