Sea Vegetables

by Jennifer O’Brien

Are you growing bored of your vegetables? If the thrill of eating vegetables that come from a plant has waned and your beans and carrots now seem mundane, you should consider hitting the beach. How about trying some veggies that grow at or below sea level?

Sea vegetables, as their name implies, grow near the ocean, often taking root on rocks. So, what’s the benefit of getting your veggies from the sea? Along with providing your body with antioxidants, calcium and protein, they can help keep your hair and nails healthy. A precursor to peanuts and popcorn, at one time they were served as snacks in Boston bars. Below is a list and description of some of the most common types of sea vegetables.

Dulse. This salty seaweed grows at low tide and fastens onto rocks. After being harvested by hand, it is laid out to dry in the sun. Once dry, it can be eaten “as is,” similar to a potato chip, or it can be toasted. Rich in iron, dulse is often chopped up and used as a seasoning in soups and salads.

Laver or Nori. Similar to dulse, this protein- rich sea vegetable can slso be sun dried and is usually found growing in thin sheets from mid to low tide. Depending on the species and the amount of sun exposure, color can vary, but it is generally a reddish hue. Laver should be rehydrated; soak it in water for about an hour before use. It can be roasted or crumbled and used as a seasoning in soups, salads, popcorn and mixed grains. Sushi nori (seaweed sheets) are purplish and are used to make sushi wraps.

Alaria (edible kelp, wakame). This has a frayed blade and bladelets along the solid stalk and the fronds generally grow to be 3 meters. As with all sea vegetables, this calcium- rich, antioxidant vegetable works well in a variety of dishes. Once rehydrated, alaria is a delicious addition to soup or can be sautéed. Served dry, it can be crumbled over salads.

Hijiki. Because of its mild flavor, this is a good way to fortify your soups and stews with calcium and iron. Once it is rehydrated, hijiki nearly quadruples in size — buy accordingly!

Brown Rice & Hijiki Salad

by Laura Pedersen, ass’t deli manager

Start with 2 cups of uncooked rice. Cook, using whatever method you prefer, but try not to make it sticky. Let cool.

Soak ¼ cup of hijiki in 2½ cups of water for about 30 minutes. Drain.

Soak 1 cups of frozen shelled edamame in hot water. Drain.

Grate ½ cup of carrots.

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