UNDER CONSTRUCTION! Please excuse our mess.
Due to popular request, we are revamping our entire recipe collection. please check back for updates or contact us to request a recipe file for plant-based whole foods.
We'd like our customers to become aware of just how nutrient-rich sea vegetation is and how easy and essential to introduce to any diet. There is truly definitive and superior dietary value in sea plants: a daily snack of roasted wild Nori, Alaria or Raw Dulse and a bowl of Kelp "Broth of Vigor" or "Sea Veggie Rice", for example, can go a long way towards fulfilling or surpassing many nutrient requirements. Whether you have chosen the 'Ocean Delight Sampler' or the 'Tri-Blend Sea Mix' you will find these recipes easy to adapt or substitute ingredients - Use any of the Sea Vegetation varieties in your own favorites. Use Tri-Blend Sea Mix to substitute for any seaweed variety in the recipes noted below. All of these recipes are equally as great "Plant-Based" recipes if you do not have any sea veg in the house -- however, please note that we use a tablespoon or two of "Tri-Blend Sea Mix in most every recipe and, or shake/sprinkle sea veggie granules as a seasoning.....a little goes a long way, replaces the need for salt/sodium.
Click on the following Sea Vegetation varieties or scroll down to view them all.
We're very grateful to 'The Seaweed Man' - Larch Hanson for his favorite recipes and to Brenda Cobb of the Living Foods Institute for sharing some of her favorite sea veggie recipes. For more information on ALive Raw foods, the lifestyle, as well as more recipes on Living, Plant-based and Raw Foods, visit these links:
Any research on seaweed will reveal that KELP is being studied for its positive effects on cancer prevention, cardiovascular health, degenerative disease combatant, detoxification, infection control, intestinal cleanser and healer, respiratory enhancer, sexual health and hormone support, thyroid balancer, weight-loss aid, and wound healer. Use during bathing for hair and skin treatment or consume daily in "Broth of Vigor", veggies, soups, stews, sandwiches. For us, kelp is one of the great body balancers and may be used daily.
Kelp may be roasted in an oven at 200° for 5-8 minutes until crisp (not burned) and crumbled as a condiment. However, Iodine is a volatile, and some of it is lost to the air during the roasting process, as compared to iodine bound by water in wet recipes. Roasted Kelp supplies minerals to the body, but you may prefer wet kelp recipes rather than roasted recipes. Soak in water and simmer chopped kelp in soak water - use as a base for any recipe. The TRI-BLEND SEA MIX is 50% KELP and may be substituted in any of the following recipes.
In the kitchen, the quick way to cut dry KELP is with a scissors. Since KELP expands as it rehydrates, the second method of cutting it is with a knife after it has rehydrated - this will give you more control over the size of your final pieces. Don't throw away the soaking water! This water contains minerals. Use the soak water for cooking. Pre-soaking KELP is a way of tenderizing it. Pre-soak for at least minutes. Total cooking time (slow boil/fast simmer) needs to be at least 20-40 minutes. Remember that this isn't like Japanese wakame which is often parboiled before drying to make it tender (and also results in the loss of minerals!). After 20-40 minutes of simmering, add sliced vegetables. KELP is delicious when cooked with rice, barley, or millet. Cooked with beans (adukis, lentils, pintos, etc.), it will impart a rich "gravy" texture and help make the beans more digestible.
basic "Broth of Vigor" stock base
Soak, chop and simmer for a daily regenerative stock base. Reconstitute kelp by snipping one to two 4"-5" lengths with a scissors and then soaking in warm water for 10-15 minutes or 2-4 Tbls TRI-BLEND SEA MIX. Chop or dice and simmer gently in soak water until tender. Strain for clear broth or for more nutrition - use as is. Season liberally to taste with Bragg's Amino Acid, garlic, sesame or olive oil, and herbs. Use stock as a daily beverage or add to any recipe which requires water or broth.
For use as a vegetable, cut soaked & simmered KELP into strips or small squares and add to stir-fried vegetables, bean stews, soups, hot cooked grains, or simple noodle dishes flavored with miso or tamari. Kelp goes well with carrots, onions, parsnips, rutabaga, turnips, tofu, parsley, kale, cabbage, and other greens.
Kelp may be used as a tenderizer for cooking beans, peas, and lentils. Kelp contains glutamic acid that softens the beans, making them more digestible. Simply add a 4 inch piece of kelp per pound of dried beans and cook until tender. Remove stalk or chop and add to dish.
Kelp with Rice
1 cup short brown rice
2 cups kelp soak water
1/2 cup soaked kelp chopped or 2-4 Tbls TRI-BLEND SEA MIX,
2 Tbsp olive oil
1/4 sweet chopped onion
2 carrot, grated or chopped
2 celery stalk chopped
garlic cloves, minced
thyme or season to taste with Bragg's, sea salt, ginger, or cayenne, and herbs
Combine all ingredients, bring to boil. Cover with tight-fitting lid. Reduce heat and simmer for 50 minutes. Remove from heat and allow to sit for 10 minutes. Fluff with fork, garnish and serve. Garnish with 1 Tbsp roasted sesame seeds or sprinkle with DULSE crumbles. Use as a side or main dish. Add more cups of water & more KELP & veggies or 1-2 Tbls soaked TRI-BLEND SEA MIX with soak water to extend rice for a delicious soup.
Miso Soup with Kelp
Cut a 5-inch piece of soaked kelp into bite-size pieces. Add to one quart of water and bring to a boil. Add cut vegetables: carrots, onions, celery, greens. Turn off the pot when veggies are tender. Soften two teaspoons prepared white miso in a bit of stock and add. Allow to sit a few minutes before serving.
Krispy Kelp Sweet Snack
This recipe is a good snack for those who have a sweet tooth:
1/2 cup rice syrup or maple syrup
1/3 cup safflower oil
1 cup roasted kelp, broken into small pieces
1/2 cup sliced almonds
1 cup sesame seeds
1 tsp shoyu
Preheat oven to 350°. Combine syrup and oil until well mixed. Bring to a boil in large skillet and cook until frothy. Add almonds, stir until well coated. Stir in sesame seeds and kelp. Sprinkle in shoyu. Spread in thin layer on baking sheet and bake about 7-10 minutes. Watch closely so mixture doesn't burn. Scrape loose with spatula and let cool in pan. Break into bite-sized pieces.
Cucumber Sea Vegetable Salad
1 oz alaria - 1 oz kelp - OR Substitute 1/2 cup TRI-BLEND SEA MIX soaked, cut or chopped (about ½ cup total soaked & chopped seaweed) Reserve soak liquid for flavoring or use in other recipes
½ oz pan-fried nori crumbles - ½ oz toasted dulse crumbles
2 to 3 medium cucumbers, peeled and cut into long strips
3 Tbsp brown rice vinegar
3 Tbsp mirin
1 Tbsp sesame oil, toasted
1 Tbsp tamari
2 tsp freshly grated ginger
¼ cup lightly toasted sesame seeds
Method: Soak or marinate the sea veggies for for 1–2 hours to soften. Cut kelp in small squares or diamonds - strip soaked alaria leaf from its midrib and finely dice. Scissor snip, toast & crumble the dulse & nori. In a bowl whisk together the vinegar, mirin, sesame oil, tamari, ginger, and sesame seeds. Mix in the cucumbers or other salad veggies. Toss, chill and serve.
Sea Vegetable Miso Soup Adapted from Conscious Eating by Gabriel Cousens, M.D
1 oz alaria, OR 1 oz kelp OR ½ oz dulse, or substitute (about ½ cup) TRI-BLEND SEA MIX soaked & chopped (use any combination of the above sea veggies; equal to 1/2 cup)
1 ½ cups soak water, heated
½ Tbsp mellow prepared white miso
1 tsp fresh ginger root
Method: Soak seaweed 10 minutes, heat or simmer in soak water until tender. Remove sea veggies and chop or cut into bite sized pieces. Use heated soak liquid and dissolve the miso combine all ingredients to the soup.
Cholent -BEAN STEW
1 cup pinto beans
1 cup barley
One 4" strip of kelp or 2-4 Tbls TRI-BLEND SEA MIX
8 cups water
1 large onion, diced
2 medium potatoes, cut into ¾ to 1–inch chunks
1 large carrot, cut into ¾ to 1–inch chunks
2 Tbsp miso paste
1 large clove of garlic, crushed
Black pepper to taste
Herbs to taste (oregano, thyme, rosemary) (optional)
Method: Rinse the beans through at least 3 changes of fresh running water. Soak the pinto beans overnight with 4" KELP stalk. Skip this step if using canned or precooked beans. Put canned or soaked beans in a pot with 4 cups fresh water and kelp. Simmer for 45 minutes.
Rinse the barley in a separate pot. Add it to the bean pot with 3 cups water, and simmer.
Chop the vegetables, then add them to the pot with the minced garlic.
Simmer for 20 to 25 minutes until the barley is well cooked and the vegetables are tender.
Add the miso, pepper, thyme, and nutritional yeast. Simmer a few more minutes to blend the flavors. Taste and adjust the seasonings, if desired.
Kelp Covered Casserole
8 cups of assorted veggies **
**Choose 3 to 7 different kinds, cut into bite–size chunks, such as winter squash, delicata, or butternut squash; root vegetables such as carrot, turnip, daikon, burdock, parsnip, onion; and hearty vegetables such as cabbage, leeks, sweet potatoes, yams, and fresh or dried mushrooms such as white crimini, shiitakes, portobello, morel, maitake, or oyster mushrooms.
3 or 4 cloves garlic, diced (optional)
One 5" to 6" strip of kelp or 1/4 cup soaked TRI-BLEND SEA MIX
One 1" to 2" knob of ginger, sliced (optional)
1 cup water
Scallions, parsley, edible flowers, and/or snippets of greens such as mizuna, mustard greens, and arugula, for garnish
Method: Preheat the oven to 375° F. Place the cut vegetables and garlic in a large mixing bowl, and mix them together to evenly distribute the garlic. Soak and Snip the kelp with scissors into 1" by 2" strips, and put it on the bottom of the casserole dish. Add layers of the vegetables, ginger, and water. Bake for 45 minutes to 1 hour until the vegetables are tender and sweet.
Options: Increase the protein and turn this into a main course by adding tempeh or seitan. You could also marinate cubed tofu in tamari for 10 to 15 minutes, and then work it into the layers. Or garnish with seitan, fried tempeh, or smoked tofu.
Add 2 teaspoons toasted sesame oil and 1 teaspoon finely chopped dried hot pepper for a spicy dish. Add more chile pepper to increase the heat.
Freshly harvested and dried dulse is too tough for most people to chew. The secret of tender dulse is a bit like aging cheese. The dulse is spread out in the early morning hours to soak up a bit of humidity from the air, and then it is packed away tightly for a few weeks. This kicks off an enzyme process that breaks down the cell walls of the dulse, and the flavors slowly change. Thus "crisp" dulse becomes "soft" mellow dulse. Once dulse has been softened, it needs to be used within six months, unless it is kept refrigerated, in which case it can be kept for a year. Crisp dry dulse has a shelf life of two years or more, provided it is kept out of sunlight and tightly sealed away from humidity in the air. Most people eat soft dulse as is. Use as a seasoning, color enhancer or main entree.
Chowders with Dulse
There are many variations on chowder recipes that can be made using dulse. Chowders are usually comfort foods for warming us up, and there are several ways to create that thick creamy base that glides down to the tummy. One way is to use dairy but there are other methods to thicken soup - one is to cook rolled oats for half an hour, adding water to create a soupy consistency. Another possibility is arrowroot and/or soymilk. One method is to cook digitata kelp for an hour or so until the alginates go into solution. The Japanese would call this flavorful soup base Dashi - we call it "Broth of Vigor".
Once you've established the base, sauté sliced onions with a sprinkle of salt and a lot of thyme. Use sesame oil and sautéed garlic. Chop a stalk of celery. Chopped onions, slice potatoes and carrots, dice turnips and/or rutabaga, and start them cooking. Season liberally. Frozen corn can also be thawed and added for the last five minutes of simmering. Serve with a garnish of parsley. On the second day, try adding parsley or kale greens when you reheat the chowder. Green it up! This will taste even better than it did the first day. Use leftovers over pasta or grains.
1 c dulse, rinsed and cut into small pieces 1/2 cup TRI-BLEND SEA MIX
2 cups sprouts
1/2 cup sliced red and yellow peppers
1/2 cup sliced scallions or red onion
1 stalk celery, sliced
1/2 cup avocado, scopped with a melon ball tool
1 tomato cut into small wedges
Combine the above salad ingredients and serve on a bed of greens, topped with dressing.
Dressing: lemon juice, raw honey, and tahini, in proportion to your taste
Avocado Dip with Dulse Flakes
1 Tbsp Dulse Flakes
1 avocado, chopped
3 scallions, diced
1 Tbsp lemon juice
1/8 tsp cayenne
Optional: 2 Tbsp Salsa
Method: Blend all ingredients and serve with a bowl of organic corn tortilla chips and veggie sticks, or as a spread for sandwiches.
Black Bean Spread
2 Tbsp lemon juice
2 Tbsp water or "Broth of Vigor" soup stock
½ cup cooked black turtle beans (canned if you desire)
½ cup hulled sunflower seeds
1 tsp ginger
¼ tsp garlic powder
¾ tsp dulse crumbles~ ½ tsp roasted kelp granules ~ ¼ tsp toasted nori crumbles OR substitute with 1-2 Tblsp dry, soaked & chopped TRI-BLEND SEA MIX
Chopped parsley or scallions, for garnish (optional)
3 Tbsp mirin
1 Tbsp sesame oil, toasted
1 Tbsp tamari
2 tsp freshly grated ginger
¼ cup lightly toasted sesame seeds
Method: 1. Blend all of the ingredients, except the garnish, in a bowl or blender.
2. Add more water and/or lemon juice to change the consistency toward soup.
Dulse and Shredded Salad
Shred or grate carrots and beets (Optional: any fresh veggie chopped). Soak the grated carrots and beets in a dressing of lemon juice, raw honey, and ginger juice. Top with your choice from each group below:
* reconstituted dried cherries, cranberries, raisins
* walnuts, pecans, almonds, sunflower seeds
* rinsed dulse, chopped fine or soaked, finely chopped TRI-BLEND SEA MIX
* parsley, chopped fine
Dulse with Green Onions and Rice
4 c. cooked rice
1 c (1/2 oz) dried dulse or 1/4 cup TRI-BLEND SEA MIX soaked
1 c green onions
Refined sesame oil for sautéing
Snip dulse into small pieces. Slice scallions thinly. Sauté both in oil about thirty seconds. Add rice and sauté till very hot. Add shoyu to taste and sprinkle with lemon juice or fresh ginger juice.
Dulse Vegetarian Pizza
12–inch whole wheat pizza dough (available fresh and frozen at most pizzerias and natural food stores)
1 tsp - 1 Tbsp olive oil
3 cups tomato sauce
2 cups grated non-dairy or soy mozzarella
1 1/3 cups chopped DULSE or 1/4 cup soaked & chopped Tri-Blend Sea Mix
Assorted thinly chopped vegetables (broccoli, peppers, mushrooms, onions, garlic, olives and/or seitan)
Oregano, basil, and hot pepper to taste
Method: Preheat the oven to 425° F. or follow instructions for pre-packaged pizza dough
Spread on the tomato sauce and half the cheese.
Next spread the dulse and your choice of vegetables and herbs on top, and cover with the rest of the mozzarella.
Bake for 10 to 20 minutes until the cheese is melted throughout.
Dulse and Kale
Mince two cloves garlic and sauté briefly in two tablespoons sesame oil or olive oil. Add two quarts chopped kale and sauté until the color deepens. Add 1/2 cup soaked drained, chopped DULSE (or soaked, chopped TRI-BLEND SEA MIX) and 1/3 cup tamari-roasted sunflower seeds. Cover and steam about two minutes.
A variation on the above recipe would add sautéed parsnips and/or onions in addition to the garlic.
Dulse, Lettuce & Tomato Sandwich (DLT)
Pan fry dulse in sesame oil OR olive oil until it crisps, turns yellow/green, and smells like bacon. Spread mayo on toasted & buttered bread, add lettuce, DULSE and tomato.
Dummus - Adapted from Conscious Eating by Gabriel Cousens, M.D.
2 cups prepared hummus
or 1 can garbanzo beans, 2 tblsp Sesame Tahini, garlic & parsley, olive oil - use blender to mix thoroughly
1 handful of toasted DULSE crumbled
The Pacific cousin of ALARIA is Wakame, and you may substitute alaria in any recipe that calls for wakame. ALARIA grows about a foot a week in May and June. Alaria is one of the most versatile sea vegetables. The plants are 6-12 feet long, graceful and delicate, yet strong. They are olive-brown flat ribbons 1-3" wide with midribs that flash golden in the water. ALARIA has a very clean smell and a mild taste.
In the kitchen, the quick way to cut dry alaria is with a scissors. You can also soak alaria, then use a knife to cut it. Since alaria expands as it rehydrates, the second method of cutting alaria (after it has rehydrated, with a knife) will give you more control over the size of your final pieces. Don't throw away the soaking water! This water contains minerals. Use the soak water for cooking. Pre-soaking alaria is a way of tenderizing it. Pre-soak alaria for at least an hour, until the midrib is thoroughly rehydrated. Total cooking time for alaria (slow boil/fast simmer) needs to be at least 20-40 minutes. Remember that this isn't like Japanese wakame which is often parboiled before drying to make it tender (and also results in the loss of minerals!). After 20-40 minutes of simmering, add sliced vegetables. Alaria is delicious when cooked with rice, barley, or millet. Cooked with beans (adukis, lentils, pintos, etc.), alaria will impart a rich "gravy" texture and help make the beans more digestible.
ALARIA AND GREEN BEENS OR CARROTS
The simplest combination would be one part alaria or TRI-BLEND SEA MIX to four parts carrots . Cook until the carrots are tender. Add tamari to taste. Sometimes I throw in a couple of cloves, and it seems to work. Another simple combination is one part alaria, four parts green beans and a handful of almonds or sliced almonds, cooked until the beans are tender. Add a dash of tamari and a sprig of parsley. Another way to handle this dish would be to simmer the alaria until tender, place the green beans in boiling water for two minutes, drain and run under cold water to retain crispness and color, and then sauté the green beans in a cast-iron skillet on medium-high heat for three minutes (use refined sesame oil), add alaria and continue to sauté for three to four minutes. Remove from heat and season with tamari and add tamari-roasted almonds or sliced almonds. Pecans will work, too. Serve hot or cold.
Maine Pasta Primavera
1 cup tightly packed alaria (midribs removed if desired), rinsed and snipped into 2" strips or 4 Tbls TRI-BLEND SEA MIX
SAUCE: ½ cup tahini
2 Tbsp lemon juice
1 tsp mixed thyme and basil
2 large cloves garlic, chopped
1 to 2 cups alaria soaking/cooking liquid, more as needed
VEGGIES: ¾ pound fresh asparagus and cut into 2" lengths
1 small fresh hot chile pepper, seeded and chopped
1 cup broccoli florets
1 cup 3" pieces fresh green beans
2 small carrots, finely sliced
2 cups fresh or frozen green peas
1 pound fettuccine or linguine
1 Tbsp olive oil
A large handful of fresh chopped herbs in season
Method: Simmer the alaria in enough water to cover for 20 minutes or until tender. Drain and reserve the cooking water. Combine the sauce ingredients in a blender, and set aside. You can add some alaria cooking water later if it thickens upon standing. Blanch each vegetable or panfry in olive oil. Place the tender vegetables and alaria in a large bowl. Add the pasta to boiling water and cook until al dente. Drain, saving 1 cup of water. Put the pasta back in the pot. Add the oil - the vegetables and alaria to the pasta, then add the sauce and combine gently. Add the reserved alaria stock or pasta water to thin or thicken the sauce. Reheat the mixture briefly in the pasta pot, and serve garnished with fresh herbs.
Alaria Salad with Vegetables
Combine chopped tomatoes, avocado, lime and/or lemon juice, scallions, cilantro, sweet and/or hot peppers, olives and a dash of cayenne with finely chopped rehydrated alaria and a tablespoon of olive oil. Serve on a bed of mixed salad greens, or use as a stuffing in pita bread, tacos or tortillas, with grated cheese, beans and rice on the side.
Colcannon Potatoes with Sea Vegetables
3 lbs Peeled Potatoes
3 tblsp Olive Oil
1 lb Chopped Cabbage or Kale
1 cup Chopped Scallions
½ cup Finely, Chopped Onions
1/2 cup soaked & chopped Alaria Leaves or 2-4 Tbls TRI-BLEND SEA MIX soaked
½-¾ cup Almond Milk or Soy Milk
½ tsp Sea Salt with Sea Vegetables
¼ tsp Fresh Ground Pepper
2 T Finely Chopped Fresh Parsley
Digitata kelp grows in the most turbulent surf conditions, just below the alaria zone. Even on a flat calm day, there is movement in a digitata bed. Because digitata grows in such turbulence, it is not damaged by snails. As the summer goes on, digitata becomes sweet with mannitol sugar, and sometimes this sugar comes to surface as the plants dry. Not many plants can remain sweet without succumbing to pests. I admire digitata kelp for maintaining its own gentle sweet nature in a world of turbulence. May we all be so.
If I had to choose one variety of kelp for my kitchen, I would choose digitata kelp. This may be substituted into any recipe calling for kombu, for digitata's cooking qualities are much the same. Reconstituted and cooked for fifteen minutes, digitata behaves like a vegetable and becomes softer. Cooked for an hour or more, digitata dissolves and creates a delicious creamy soup stock that the Japanese would call dashi. Just add ginger and tamari. The alginates that are released from the digitata through long cooking are able to bind (chelate) with the large molecules of heavy metals and radioactive isotopes and remove them from the body. Moreover, digitata contains iodine which nourishes and protects the thyroid so that it will not absorb radioactive iodine. My skin always gets softer when I handle digitata which is oozing with slippery alginates. Its softening effects on the body are obvious.
Simple Digitata Soup
When I make soup with digitata kelp (try this recipe with 2-4 tbsp Tri-Blend Sea Mix), I start by filling the soup pot half full of water, turning up the heat, and adding barley, a slice of fresh ginger root, and a few square inches of digitata, cut into small pieces. I add dried shiitake mushrooms. After they rehydrate, I take them out and cut them into small pieces, then throw them back in the pot. I sauté a diced onion with plenty of thyme in refined sesame oil, and I set that aside. I slice root crops like carrots, parsnips, rutabaga, beets, and turnips. When the barley is beginning to soften, I add the roots, and I turn my attention to cutting up greens: celery, kale, and parsley are always good candidates. When the barley and roots are almost done to perfection, I add the greens and the sautéed onions for about three minutes and cover the pot. I salt to taste with Bragg's or soy sauce. This soup improves on the second day, and I usually add more parsley or scallions each time that I heat it up. It just keeps getting greener and richer.
Beans with Digitata and Vegetables
Soak 1 cup of beans overnight with a 2" x 3" piece of digitata or 2-4 Tbls TRI-BLEND SEA MIX. Pressure cook 1 hour or simmer all day, adding seasonal vegetables when the beans are soft. Try burdock, carrots, celeriac, shiitake mushrooms, onions, celery, parsley, summer savory. Season with sea salt, miso, or tamari.
Nori is 35% protein. Chew on a piece of nori and there
will be aftertastes in your mouth that link it to proteins like fish,
chicken gristle, or your own fresh blood when you accidentally cut your finger
and suck it. In other words, nori is related to
the fascial support system of your body, and it nourishes it.
Wild fresh nori is rubbery, elastic, and flexible---like healthy connective
Whenever I have a sprained joint or a wound to heal, I get hungry for nori.
Pour dressing over salad and let the
salad sit for 30 mins at room temperature. Serve on spinach leaves and garnish.
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