Reduce, Reuse, Upcycle, Repurpose, Recycle.
Upcycled Earth & Sea Salad with Zesty Ginger Miso Sauce
“Under the Sea-Cooking with Sea Veggies” June 13, 2015
Original Recipes by Jeanne Schultz at Natural Grocers
Upcycled Earth & Sea Salad
Approximately 6-8 servings as a meal
½ cup dried Arame
½ cup dried Kombu
½ organic medium purple cabbage, shredded or finely sliced
½ organic medium green cabbage, shredded or finely sliced
2 organic carrots, julienned or shredded
½ cup organic daikon radish, julienned or shredded
¼ cup fresh, organic cilantro, finely chopped
4 ounces organic, sliced, cooked shitake mushrooms-discard stems
½ cup finely sliced, organic kale
1 organic cucumber, peeled, seeded and chopped
One recipe of Zesty Ginger Miso Sauce (see below)
Fresh organic sprouts-any kind
Organic roasted sesame seeds-garnish
1. Rinse seaweed well under running water and then soak seaweed in a medium sized bowl of warm, filtered water for about 30 minutes. Rinse well again and discard soaking water into compost pile-do not use the soaking water in cooking. Using a colander, squeeze out any excess water still left in the seaweed. Chop or slice kombu into small pieces and set aside with the Arame.
2. If using dried mushrooms, soak in warm water for approximately 30 minutes to soften. Reserve mushroom liquid to use as stock or put in compost pile. Remove and discard stems or use for stock. Slice fresh or reconstituted mushrooms and sauté mushrooms in small amount of veg broth or filtered water for approximately 5-6 minutes over medium heat. Allow mushrooms to cool completely then place in bowl with other vegetables.
3. Gently mix the seaweed, carrots, daikon radish, cabbages, cucumber, and cilantro.
4. On each plate just prior to serving, place ¼ to ½ cup fresh bean sprouts. These can be just about any kind of bean sprout, but I recommend choosing either the living sprouts in a container that can be purchased at a health food store or sprout your own at home.
5. Prepare one recipe of Zesty Ginger Miso Dressing (see recipe below) and pour over mixed vegetables. Gently mix all ingredients until well coated. Finally, sprinkle about ½ teaspoon of roasted sesame seeds across the top of each serving.
Variations: Even though Shitake mushrooms may be the most nutritious of all the mushrooms, you may select any organic mushroom variety to use in this recipe-all mushrooms are nutrient dense powerhouses. Unless you are serving a large crowd on the day you make this salad, I recommend that you do not put the dressing on until you are ready to serve it. This dish is also good when served with marinated tofu and/or cooked buckwheat noodles to make a complete meal.
You may wish to increase the amount of sea vegetables or vary the types you use. Your local health food store or co-op most likely will have several varieties to choose from. Kombu, wakame and arame sea vegetables are typically very mild in flavor.
Zesty Ginger Miso Dressing
Ingredients: Bonus: This dressing can be used cold or warmed to room temperature before serving.
¼ cup organic rice vinegar
2 tablespoons organic tamari
1 tablespoon organic toasted sesame oil (processed oils are not considered “plant-based”)
1 tablespoon organic, Grade B maple syrup or *coconut nectar
Juice and zest of one medium, organic lime
1 tablespoon light, organic miso
1 inch piece of organic ginger
2 cloves organic, peeled garlic (crush and set aside for 10 minutes)
1. Place all ingredients, liquids first, into a high-speed blender and run until completely smooth-about 60 seconds. Transfer mixture to an airtight glass container and refrigerate for 2-3 days. This dressing can easily be used for just about any kind of dish you want to make more Asian inspired. Because of the sesame oil, I do not recommend that you cook with this dressing. *Coconut nectar is a relatively new product on the market that is thought to produce a lower glycemic response and is more nutritious than agave syrup.
Cruciferous Vegetables (Cabbage Family)
Cabbage, Bok Choy, Kale, Cauliflower, Broccoli, Brussels sprouts
The vegetables in the cabbage family are packed with nutrition and contain essential vitamins and minerals, fiber, and the ever-important phytochemicals. Phytochemicals are found in most plant-based foods but higher levels of the compounds are found in cruciferous vegetables, blueberries, cranberries, cherries, whole grains, beans, fruits, herbs, soy and cacao. There are thousands of phytochemicals but some of the more familiar phytochemicals are antioxidants, isoflavones, polyphenols, beta-carotene, carotenoids, ascorbic acid, folic acid and vitamin E. They are the plant chemical compounds that help us to prevent chronic diseases such as heart disease, diabetes, cancer, and high blood pressure according to the American Cancer Society.
Vegetables in the Allium Family:
Garlic (Allium sativum L.)
Onion (Allium cepa L.)
Leek (Allium ampeloprasum L. var. porum)
Scallion (Allium fistulosum)
Shallot (Allium ascalonicum auct.)
Great-headed (“elephant”) garlic (Allium ampeloprasum L. var. holmense)
Wild garlic (Allium ursinum)
Chive (Allium schoenoprasum L.)
Chinese chive (Allium tubersoum L.)
Rakkyo (Allium bakeri Regel)
These vegetables are all in the Allium family and have been used for centuries across many cultures. Not only do they provide perfect seasonings for culinary pursuits, but they also provide a wide variety of nutritional compounds. Those include flavonoids, and other antioxidants, essential oils and fatty acids, amino acids, pectin, carbohydrates, and sulphur (allicin) compounds.
Garlic has been named the “stinking rose” for good reason but do you know why the garlic doesn’t smell until it is chopped? The same is true for a whole onion-it doesn’t smell when it is intact. The chemical called alliin is odorless until it is cut or crushed, then it releases an enzyme called allinase, which then converts to allicin, the smelly odor we are all used to.
According to Dr. Andrew Weil, M.D., he recommends smashing garlic and then allowing it to be exposed to the air for a few minutes allow it to develop the allicin compound. Eating it raw is best but he suggests that when it is used in cooking, it should be added last. Dr. Weil also reports that garlic can help lower cholesterol and high blood pressure and may help prevent heart attacks with its anti-clotting factors. In addition, studies have shown that garlic has immune system boosting qualities as well as antiviral and antibacterial properties.
Miso is a fermented soybean paste and comes in several different colors, with the lighter colors being more mild in flavor. Miso is used to make a traditional Japanese soup stock called “dashi.” Dashi consists of miso, tofu, scallions, and seaweed or kelp. Miso has a whole host of antioxidants and nutrients including protein and fiber. It is a fermented food recommended by nutritionists and a good source of the micro fungus Aspergillus, which helps aid in digestion. Miso is made from soybeans, which is a legume. Regular consumption of legumes is very important in vegetarian and vegan diets. I also use miso as an addition to soups or other sauces.
Seaweeds that are edible are classified as brown, green, or red algae. Some of the more familiar sea vegetables are Arame, Dulse, Kelp, Kombu, Irish Moss, Hijiki and Nori. All sea vegetables are loaded with nutrients and in general, the sea vegetables contain many vital nutrients such as calcium, iron, potassium, zinc, vitamins A, B complex, C, D, E, K, and trace minerals (iodine), with some having higher concentrations of nutrients than others. The alginic acid found in brown sea vegetables is thought to help remove toxins from the body. Arame and Kombu are both brown sea vegetables. Kombu is also known as kelp. The brown sea vegetables are more suitable for cooking in soups and for salads. Cooks who use only sea salt can add ground sea kelp powder or other sea vegetables to their dishes to provide another source of iodine, which is not found in sea salt. Kombu can be used to enhance flavors in many dishes including soup stocks and vegetable recipes. When used in cooking beans, Kombu can be added to make them more digestible. I use about a three-square inch piece in all of my soup stocks and beans. Arame is also one of the brown sea vegetables.
Shitake mushrooms have been used for medicinal as well as culinary purposes for centuries. In their whole form they can help to protect us from cardiovascular disease, are a good source of iron, rich in the B vitamins (B2, B6, niacin, choline and folate), are a concentrated source of selenium, copper, zinc and manganese, and provide vitamin D (in the D2 form). In addition, they contain a wide variety of phytonutrients. Do not overcook these mushrooms. According to Whole Foods, Inc., they believe that shitake mushrooms should not be cooked for more than 7 minutes in a sauté manner. If I use dried mushrooms, I always save the soaking water to use as a sautéing liquid or as part of soup stock.
DISCLAIMER: This food demonstration and the information contained within are not intended to replace medical advice from your healthcare providers. In fact it is not intended to diagnose or treat any conditions. As always, before making sweeping changes in any of your health routines, including nutrition, please consult your healthcare practitioner prior to implementation.
Block, E. The Chemistry of Garlic and Onions. Scientific American 252:114-119, 1985
American Cancer Society. (2012, August 8). American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention. Retrieved from: http://www.cancer.org.
Eden Organic. (Accessed 2014, June 21). Eden Sea Vegetables. Retrieved from: http://www.edenfoods.com
Magee, Elaine MPH, RD. (Accessed 2014, June 21). The Super-Veggies: Cruciferous Vegetables. WebMD website. Retrieved from: http://www.webmd.com.
Weil, Andrew, M.D. (2012, August). Dr. Weil’s Balanced Living. Weil Lifestyle, LLC. Retrieved from: http://www.drweil.comType your paragraph here.
Upcycled Raw Veggie Nori Wraps with Mango Chile Sauce
“Under the Sea-Cooking with Sea Veggies” June 13, 2015
Presented by Jeanne Schultz at Natural Grocers
Serves 3-4 or can be used as appetizers
1 organic parsnip
1 ½ cup organic kale, any variety
2 organic carrots, julienned or shredded
1 cup organic julienned or shredded daikon radish
1 organic cucumber, peeled
1 ripe organic avocado
One package of Nori sheets
Upcycling Tip #1:
Use organic vegetables whenever possible. Consult the Environmental Working Group’s list of the Dirty Dozen and the Clean Fifteen at ewg.org for information on which fruits and vegetables are recommended as safer to buy organic.
Directions for wrap fillings:
Wash all vegetables thoroughly. I use a dinner size plate to park all the sliced veggies/ingredients until I am ready to do the wraps. First, peel parsnip, carrots, daikon radish, and cucumber. Using a mandolin slicer with a julienne blade, slice the carrots and daikon radish, keeping each vegetable separated as you go. Next, slice cucumber into large sized matchsticks. Thinly slice kale into strips. Cut peeled parsnip into small chunks and using a food processor fitted with the S blade, process until about the size of rice. Keep parsnip rice separate from other ingredients. Cut avocado in half, remove seed and slice into thin slices. If not using a whole avocado, leaving the seed in it helps keep it from turning brown. Scoop out slices with large serving size spoon.
Upcycling Tip #2:
Make sure to scoop out the avocado meat closest to the skin, don’t leave any behind. The meat closest to the skin has the highest concentration of nutrients you do not want to throw away.
I try to select sea veggies/Nori from companies that I know do toxicity testing. Look for companies that you can trust and rely on and ask questions if you aren’t sure. Many health food stores have bulk sea veggies but Nori sheets usually come in packages of about 10 sheets. I believe that sea veggies are one of the most underutilized nutrition powerhouses in the Standard American Diet (SAD).
Using a bamboo sushi rolling mat, place one Nori sheet, shiny side up, in portrait position. Starting about one inch down on the side closest to you on the Nori sheet, along the entire length of the Nori sheet, add about two tablespoons parsnip rice, then add cucumber matchsticks, carrots, daikon radish, sliced kale and finally avocado, making sure to keep fillings in a line the entire length of the Nori sheet, taking care to go completely to the ends with all of your wrap fillings. Carefully pull all ingredients toward you as you roll the mat forward to get a really tight roll. If not using the mat, carefully coax the Nori sheet forward, while pulling the ingredients toward you, taking care not to crack the Nori sheet.
Seal the edges of the roll by using a bit of warm water on your fingertips, running it along the edge of the sheet. If any of the fillings ooze out while rolling, just squeeze them back in with the edge of your knife. Using a sharp knife, slice into 5 or 6 even pieces per roll. Place sushi pieces on a plate and put about one teaspoon of Zesty Ginger Miso Dressing on each piece followed by garnishing with gomasio or plain black and/or white sesame seeds.
There are so many great kinds of fillings for this type of wrap-here’s some more ideas:
Fermented veggies of any kind, chopped small
Greens of any kind Napa cabbage
Red, yellow or orange bell peppers Bean sprouts
Buckwheat noodles Brown rice
Mango Chile Sauce
Recipe by Mark Reinfeld and Bo Rinaldi, The Complete Idiot’s Guide to Eating Raw
Makes 2 cups
2 cups mango, chopped
2 tablespoons freshly squeezed lime juice
1/8 teaspoon salt
1 teaspoon red Serrano pepper, ribs and seeds removed, diced
2 tablespoons agave nectar
Blend mango, lime juice salt, and chile pepper on high speed for 30 seconds or until smooth and saucy. Depending on the sweetness of your mango, you may want to add some agave nectar. If this consistency is too thick for your application, add small amounts of water until you reach the desired consistency.
The mango is the national fruit of India and the pulp is very high in beta carotene, vitamins A, C, and E, prebiotic dietary fiber, carotene, and carotenoids. Vitamins B6 and K, potassium, copper and 17 different amino acids are also present in significant levels. (Source: Vegan Fusion Cuisine Chef Manual)
There are many delicious chilies to sample, ranging from mild to inferno. A pepper’s heat depends on how much capasaicin it contains. Peppers are rated using Scoville units-a method developed by Wilbur Scoville in 1912-from 0 (mildest) to 10 (hottest). To avoid burning your fingers while chopping, wear rubber gloves. Also, after chopping, wash your cutting board and knife with hot soapy water before proceeding with other foods or tasks. Take care not to touch your face or your eyes while working with peppers. (Source: Vegan Fusion Cuisine Chef Manual)
Rice vinegar could be substituted for the lime juice.
If you cannot find Serrano peppers, substitute ½ teaspoon crushed red pepper flakes.
Add ¼ teaspoon cardamom or coriander for a slight Indian twist.
Upcycling Tip #3:
If you are short on time, instead of the Mango Chili Sauce, try some gluten free, reduced sodium tamari as a dipping sauce.
Under the Sea-Cooking with Sea Veggies” June 13, 2015
Sea Veggie Chowder
Presented by Jeanne Schultz at Natural Grocers
Adapted Recipe by Mark Reinfeld and Jennifer Murray, The 30 Minute Vegan’s Taste of the East
Serves 4 to 6
½ cup arame (or Hijiki)
4 cups water or vegetable stock
1 tablespoon olive oil
2 cups diced Japanese potatoes, peeled
1 teaspoon sea salt
1 teaspoon black pepper
1 cup diced yellow onion (about ½ onion)
1 cup diced carrot (about 1 medium carrot)
1 cup diced celery
4 garlic cloves, pressed or minced
4 cups button mushrooms, stems removed, chopped (about 8 ounces)
½ cup macadamia nuts
2 tablespoons soy sauce or tamari
1 tablespoon nutritional yeast
¼ cup minced Italian parsley
1. Soak the arame in 3 cups of water and set aside.
2. Heat the oil, potatoes, salt and pepper over medium-low heat, stirring occasionally while chopping the other veggies. Have 1 cup water on hand and add small amounts to the pan as needed to prevent the potatoes from sticking and burning. Add the onion carrot, celery, garlic and shitakes as you go and keep stirring occasionally until all of the vegetables are soft and tender (about 3 to 5 minutes after the shitakes are in), and turn down the heat to low.
3. Place the macadamia nuts in a blender and slowly blend while adding in 2 cups of the arame soak waster. Blend on high for as long as necessary to grind the macadamias in to a milky liquid.
4. Add 1 ½ cups of the sautéed vegetables to the blender along with the soy or tamari sauce, and the nutritional yeast. Blend for another 20 seconds or until creamy.
5. the blended mixture back into the sauté pan or pot and add the parsley, arame and the remaining arame soak water over medium-low heat, stirring until thoroughly heated. This is a thick soup, heating too long and/or reheating will require you to add a little more water to thin it out.
Use any type of mushroom instead of shitakes.
Try using a white or orange sweet potato or a Japanese sweet potato instead of the russet potato.
Use cashews or almonds instead of macadamia nuts.
Use fresh filtered water instead of the soak water from the arame.Type your paragraph here.