Nori Goma Furikake? Sea Vegetable & Sesame Seed Condiment

Pan toasted sesame seeds are a mainstay in my diet. Although the seeds can be toasted in the oven, I prefer the ease of the stove top method which is faster and more energy efficient.  As soon as the seeds heat up and begin to expand, they make a popping sound which is the signal that it's time to shake the pan and watch the seeds carefully as they turn golden brown and fill the house with a delightful fragrance.

Nori Goma Furikake is one of many varieties of traditional Japanese sesame condiments which lend toasty, crunchy and satisfying flavor to savory foods.  Sesame seeds are packed with protein, minerals and healthy oils which stave off hunger and stabilize blood sugar.  Nori adds yet more nutrients and flavor. Almost any vegetable or plant based dish can be magically transformed by a sprinkling of freshly made Nori Goma Furikake.



Nori Goma Furikake: Ingredients

1/2 cup raw sesame seeds
1/4 teaspoon sea salt (or to taste)
1 sheet nori sea vegetable

Method:

Place sesame seeds in a heavy skillet over medium heat. I use a black iron skillet which distributes heat evenly. As soon as seeds begin to pop, shake pan continuously until the seeds are fragrant and golden brown. Remove the pan from heat and quickly pour seeds into a dry bowl to cool.

Cut nori into strips with a scissors along perforations.

Stack the strips and cut into thin confetti.

When seeds are cool, combine with nori and sea salt. Store furikake in a clean glass jar with a tight lid. It is at its very best best when used within a few days but will keep well for several weeks. 


                                                       

Hijiki Carrot & Ginger Salad

Hijiki is a highly nutritious versatile sea vegetable which grows wild in coastal areas of Asia.  Its name is translated as "deer-tail grass" or "sheep-nest grass". Seaweeds have long been staples in traditional Asian cuisine and are among the few wild foods to which westerners have access.

In its dried state, hijiki will keep well for many months and can be transformed into a delightful meal in minutes. Brief soaking is required before cooking to rehydrate the hijiki, which quadruples in volume as it absorbs water.  Photo above is hijiki before soaking, photo below after soaking.

Hijiki soaking technique:

Place hijiki in a fine meshed sieve and rinse briefly in cool water. Then place hijiki in a bowl with enough cool water to cover. After about ten minutes, strain the hijiki over a bowl,  reserving the soaking water for use in cooking. Gently squeeze the hijiki to remove more liquid. Some sediment will settle to to bottom of the soaking water.

Hijiki Carrot & Ginger Salad:

1/3 cup dried hijiki, soaked & drained
1 + tablespoons toasted sesame oil
3 tablespoons leek, green part ok
2 tablespoons fresh ginger root, minced
1 clove garlic, minced
4 large carrots, julienned
hijiki soaking water
1 + tablespoons tamari or soy sauce
1 teaspoon maple syrup

While hijiki is soaking, cut up the vegetables.  The green part of the leek adds color to the dish but onion is fine if no leeks are available.  The size of the carrot julienne will determine the length of the cooking time.

Heat oil in a heavy skillet and saute the leek slices for about two minutes on a moderate flame. (Olive oil, though not traditional, is fine if no sesame oil is on hand). Add ginger root, stir briefly then add garlic. Saute gently for another two minutes, then add carrots. A little more oil might be needed to cook the carrots. Continue sauteing for about four or five minutes, stirring occasionally.

When carrots are just tender,  stir in hijiki. Pour soaking water carefully into pan, leaving the sediment in the bowl. Add tamari and maple syrup, stir thoroughly and remove from heat. Turn vegetables into a ceramic bowl and allow to rest a few minutes before serving.

Hijiki salad is delicious served warm, room temperature or chilled. It can be prepared ahead of time and will keep well in the fridge for up to three days. Eat as is or garnish to your taste with fresh lemon or lime juice, toasted sesame seeds or a few drops of hot chile- sesame oil.

Onigiri: Honorable Rice Ball!

There is no more delicious and satisfying convenience food than the wonderful gem of Japanese cuisine, onigiri. For centuries, travelers have carried rice balls on short and long journeys, and today they are a beloved comfort food in Japan, where many specialty shops are devoted solely to the making and selling of onigiri.

Onigiri (also known as omusubi) can be very simple, consisting of nothing more than cooked rice, or they can be creative works of art which reflect the chef's imagination and skill. Rice balls always contain salt, tamari or pickled ingredients which act as preservatives, keeping the rice from spoiling. Pickled umeboshi plums are a favorite traditional filling.

Only short grain or medium grain rice should be used to make onigiri; long grain does not have the proper consistency. Although white rice is most popular, brown and black rice make flavorful, nutritious onigiri. Correctly cooked rice- not too soft or hard- is essential for the rice balls to retain their shape. Round, cylindrical and triangular shapes are made by hand but many varieties of inexpensive molds, one of which is seen in the photo above, are available with which anyone can make perfectly shaped rice balls.

Black rice makes stunningly beautiful onigiri. Unwrap one of these on an airplane and your seatmates will be terribly envious. Pack a handful of sliced raw vegetables and enjoy a healthy, inexpensive meal with roots in an ancient tradition. You will understand with the first bite why the honorific "O" is included in the spelling of onigiri, which means "honorable rice ball".

Dulse? It's a sea vegetable.

Dulse is an edible sea vegetable which grows along the rocky coasts of the North Atlantic Ocean, from the United States, Canada, Iceland, the British Isles and beyond. Although westerners are unfamiliar with most sea vegetables, people all over the world have harvested them for centuries to use as food and medicine. Generations of California's north coast native inhabitants relied on local sea vegetables to supplement their diets. Ancient Chinese medical texts prescribe a variety of sea vegetables for use in traditional herbal formulas and Asian chefs have long featured sea vegetables in their cuisine.

Palmaria palmata, the botanical term for dulse, is from the Latin for "hand" because the plant is shaped like a human hand as it grows in the sea. A member of the red algae family, dulse is a beautiful deep purple- red color. Rich in minerals, vitamins, protein, and fiber, it is one of the most nutritious vegetables available for human consumption and can be a particularly valuable addition to vegan and raw food diets. Once harvested and dried, dulse has a long shelf life and is a versatile food which can be used in salads, soups, stews, and snacks.

Dulse requires no cooking; my favorite way to eat it is straight from the bag with a sliced pear or apple and a handful of almonds. If dulse is new to you, try small amounts first; for some this is an acquired taste not unlike certain highly flavored gourmet cheeses. Try toasting dulse briefly in an iron skillet till crisp; crumble into salads or other vegetable dishes, or pair with warm toasted walnuts for an amazingly delicious treat.

Note: Dulse is available in some natural food stores and online. Look for dulse which is deeply colored, pliable, and free of extraneous organic matter.

Wakame Sesame Salad / Goma Wakame

Sea vegetables have become familiar to many Americans over the last few decades, thanks to the increased availability and popularity of Asian foods. Wakame salad with sesame seeds ("goma wakame") is not a fast food recipe, but it's fun to make and enthusiastically appreciated by those to whom it is offered. (Hint: make a lot). Although this recipe calls for 1-1/2 ounces of dried wakame, I usually just measure it roughly by the handful; the exact amount isn't important.

1-1/2 ounces dried wakame sea vegetable (about 3 handfuls)
2 sweet red peppers, sliced into thin strips
2 or 3 tablespoons fresh cilantro, chopped
2 tablespoons fresh ginger root, sliced very fine
1 tablespoon maple syrup
1/3 cup rice vinegar
1 tablespoon tamari sauce
1/2 teaspoon toasted sesame oil
1 tablespoon olive oil
2 small red hot chile peppers, sliced into fine strips (optional)
4 tablespoons freshly toasted sesame seeds


Rinse the wakame in cool water and place in a stainless steel bowl. Cover with fresh water and allow to rehydrate for about 5 minutes. Drain wakame and squeeze out excess water with your hands. Slice wakame on a clean wooden cutting board into very thin strips with a sharpened vegetable knife. (The thick central stems of the wakame can be reserved for later use in vegetable soup or stew). Place wakame, sweet pepper slices, and chopped cilantro in a bowl.

In a separate bowl, combine all remaining ingredients except the sesame seeds. Pour dressing over the wakame mixture and toss well. Taste and adjust seasoning. The salad will keep well for a day or so in the fridge. Just before serving, sprinkle with toasted sesame seeds. (See previous post for toasted sesame seed recipe).

Note: If you don't have sweet red peppers, try using cucumbers or carrots, thinly sliced, instead.

Vegetable Miso Soup

2 celery ribs, sliced into crescents
1 carrot, sliced into half moons
1 parsnip, sliced into half moons
3/4 cup sliced leek or scallion
1 strip wakame sea vegetable
4- 5 cups water
2 tablespoons white miso paste

1. Place vegetables and water in soup pot.
2. Cover and bring to a gentle simmer.
3. Lower flame and continue to simmer until vegetables are tender, about 8 minutes.
4. Place miso paste in a bowl, add about 1/2 cup soup broth and blend until smooth.
5. Add miso blend to soup.
6. Serve soup in small, pre-warmed bowls.

Note : To preserve the valuable enzymes and nutrients in miso, avoid boiling the soup.
Preparation time: 10 minutes.