“Flowers are the sweetest things God ever made, and forgot to put a soul into.” ~Henry Beecher

Wednesday, September 23, 2009

Healthy and Tasty Kale and Seaweed Salad

The other day, my yoga instructor was raving about a seaweed salad that she couldn’t make fast enough so I decided to give it a try. I’ve used seaweed in soups in the past and had seaweed salads many times before and enjoy them, but this one adds the nutritional power of kale, a leafy green that is a great source of fiber and vitamins A, C, and manganese with fair amounts of copper, calcium, vitamin B6 and potassium. The arame used in this dish is a type of sea vegetable and I chose an “organic” brand to ensure quality. They are excellent sources of iodine, folate, magnesium, and vitamin K. Combine these with the abundance of vitamins, minerals, fiber and monounsaturated fats found in sesame seeds and you’ve got a nutrient-dense side dish that is difficult to rival. The original recipe is found here. I made a couple of slight changes in the preparation that’s reflected in the recipe below:

Kale and Seaweed Salad

½ cup dried Arame seaweed (I used Emerald Cove Organic)

Dark sesame oil

1 Tbsp ginger, peeled and minced

1 bunch kale

1 Tbsp garlic, minced

Bragg Liquid Aminos or soy sauce

1 Tbsp hulled sesame seeds

Rinse the seaweed and soak in water to soften ~5 minutes. Drain, then add one tsp sesame oil and the minced ginger. Rinse kale thoroughly in water, then chop crosswise into 1- inch pieces (should have several cups after chopping). Heat 1 Tbsp sesame oil in skillet over medium heat and add seaweed and sauté briefly. Remove from pan and add minced garlic. Add an additional Tbsp sesame oil to pan and add kale and either 2 Tbsp Bragg’s or 1 Tbsp soy sauce. Stir to combine, then cover skillet and allow kale to cook down and soften without becoming mushy, 5 - 10 minutes. Remove cover, stir gently and cook briefly to allow any excess liquid to evaporate. Add seaweed mixture to skillet and mix well. Top with hulled sesame seeds.

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