Vegetarian – Sea Vegetables

fibromyalgia_carrots_kelpFirst make sure you are hydrated as pure water will cleanse the waste from your cells and free up your immune system to do its job.

Second, make sure you incorporate lots of leafy greens into your diet. These are loaded with vitamins, minerals, and yes even protein!

Third, try some sea vegetables!

Sesame Carrots ‘n Kelp
Serves 4
2 strips of kelp, approximately 5″ long
¾ cup water
4 medium carrots
1 Tbsp toasted sesame oil
1 tsp roasted sesame seeds for garnish
½ tsp mirin (optional)

1. Soak the kelp in the water for 5 to 10 minutes until soft. Then simmer for 20 minutes or pressure cook for 10 minutes in the same water. Set aside.
2. Slice carrots on the diagonal to about ¼” thick or less. Slice the kelp into thin strips or into diamond shapes.
3. Heat a heavy skillet. Add the oil, carrots, and mirin. Sauté for about 5 minutes.
4. Add the sliced kelp and Kelp cooking water to the carrots. Cover and simmer for 5 to 10 minutes, stirring occasionally, until both the carrots and the kelp are tender (and all the water is evaporated).
5. Taste and adjust the seasonings. Garnish with roasted sesame seeds.

Per Serving: Calories 72, Protein 1 g, Carbohydrates 9 g, Fiber 3 g, Calcium 52 mg, Sodium 144 mg

Add some fresh or dried shiitake mushrooms, or try a colorful combination of five seasonal vegetables such as onions, carrots, delicata squash, celery, burdock, turnip, or cabbage.
Add spices like garlic and ginger. For an even spicier version, add Chile pepper and garnish with chopped cilantro to balance the heat.

Kombu with Sweet Vegetables

3 inch piece of kombu, soaked and sliced thin
1 red onion, cut into thin crescents
2 cups of winter squash, cubed
2 parsnips, cut into 1/2 inch diagonals
1/2 cup water
2 tbsp. parsley, minced

Place kombu, onion, squash and parsnip in a pan with water. Bring to a boil, cover, lower medium heat and cook for 20 minutes. Add a couple drops of shoyu and continue cooking until all the liquid has been absorbed. Garnish with fresh parsley.

Arame with Broccoli and Creamy Garlic Dressing

1 cup water
2 cups broccoli, florets and stems
1/4 cup arame, soaked
2-3 tbsp. shredded beets (can use a cheese grater or food processor)

Bring water to a boil. Add broccoli and stems and cook until bright green or 2-3 minutes.. Remove with a slotted spoon and let drain in a colander. Drop in arame and cook for 7-10 minutes. Combine with Creamy Garlic Dressing and garnish with shredded beets or carrots.

Creamy Garlic Dressing

3 tbsp. tahini
1/2 cup parsley
3-4 scallions
2-3 garlic cloves, peeled and minced
2 tbsp. umeboshi vinegar
1/2 tbsp. shoyu
1/2-1 cup water

Combine ingredients in a food processor and slowly add water to achieve desired consistency.

Summer Sea Salad with Mint Dressing

1/2 cup arame, soaked
1 cup water
1 large red onion, minced
2 ears fresh corn, kernels removed from the cob
1 cucumber, peeled and deseeded, diced
1 red pepper, deseeded and diced
7-8 fresh mint leaves, minced
3 tbsp. flax oil
1 tbsp. maple syrup or other sweetener
Sea salt and black pepper to taste

In a pot bring two cups water to a boil. Add drained arame to the boiling water. Cover and reduce heat to medium for 15 minutes. Remove arame and let drain. In a large bowl mix red onion, corn, cucumber, red pepper and cooked arame. Whisk together flax oil, lemon juice and zest, minced mint leaves, maple syrup, sea salt and black pepper. Pour dressing on top and marinate for 25-30 minutes.

Crunchy Asian Cole Slaw

1/2 head of purple cabbage
2 carrots
1/4 cup arame, soaked
1 cup water
1/4 cup edamame
3 tbsp. brown rice vinegar
3 tbsp. toasted sesame oil
1 and 1/2 tbsp. maple syrup
2 tbsp. shoyu
1 tbsp. ginger juice

Finely chop or grate in a food processor the cabbages and carrots. In a pot cook arame in water for 10-15 minutes. Strain the arame and add to the cabbage and carrots. Mix in steamed edamame beans. Whisk rice vinegar, sesame oil, maple syrup and ginger juice. Coat the vegetables evenly and let marinate in the refrigerator for 30-45 minutes.

Arame with Sweet Vegetables

1 onion, peeled and sliced into thin moons
1/4 cup dried arame, soaked
1 ear of fresh corn kernels (off the cob)
1/2 cup water
½ tbsp. shoyu

Lay onion, arame, and corn in a pan. Cover with 1/2 cup water and cook on medium heat 10-12 minutes. Lightly sprinkle with shoyu and continue cooking 3-5 minutes or until liquid has evaporated. Yield: 4 serving.

Hiziki with Sweet Summer Vegetables

1/4 cup hiziki, dried
2 tsp. toasted sesame oil
1 onion, peeled and cut into thin half moons
1/3 cup water
1 1/2 tbsp. shoyu
1 red pepper, deseeded and sliced thin
1 ear of fresh corn, kernels removed from the cob

Cover hiziiki with water and soak 15 minutes. Heat sesame oil on medium heat and sauté onion for 2-3 minutes. Drain hiziki from soaking water and add hiziki to the pan. Add 1/3 cup fresh water plus shoyu to the pan. Cover and cook 7-10 minutes. Add red pepper and corn and continue cooking 7-10 minutes or until most of the liquid in the pan evaporates.

Cooling Cukes and Sea Veggies

1/2 cup wakame, soaked
1 cup water
2-3 cucumbers
1 red pepper
2 scallions, minced
2 tbsp. shoyu
3 tbsp. rice vinegar
2 tsp. sesame oil
1 tsp. maple syrup

Bring water to a boil, add wakame and cook for 5 minutes. While wakame is cooking, deseed cucumbers and red pepper and slice thin. Add cukes, peppers, scallions, and cooked wakame to a mixing bowl and toss with vinegar, sesame oil, shoyu, and maple syrup.

Sea Veggies and Sweet Veggies

1 onion, peeled and sliced into thin moons
1/4 cup arame, soaked
1 carrot, sliced into thin rounds
1 ear of fresh corn kernels (off the cob)
1/2 cup water
1 tbsp. toasted sesame oil
2 tbsp. shoyu
1 tbsp. brown rice syrup
2 scallions, minced

Layer onion, arame, carrots and corn in a pan. Cover with 1/2 cup water and cook on medium high heat for 15 minutes. Mix toasted sesame oil, shoyu and rice syrup and add to the pan. Cover and cook for 5-7 minutes or until most of the liquid is evaporated. Garnish with scallions.

High Seas Hiziki Salad

1 leek, cut on thin diagonals
1/4 cup of hiziki, soaked 10-15 minutes or until soft
3 stalks of celery, diced
1 tsp. toasted sesame oil
2 tbsp. shoyu
1 tsp. mirin
1 tbsp. brown rice syrup
1/2 cup water
2 tbsp. toasted sunflower seeds

Place leeks, hiziki and celery into a pan. Mix the sesame oil, shoyu, mirin, brown rice syrup and water and pour on top of hiziki and vegetables. Bring to a medium high heat and cook for 15 minutes. Garnish with toasted sunflower seeds.

Cooling Cucumber and Dulse Salad

3-4 cucumbers, peeled and deseeded, sliced into thin rounds
1 small red onion, peeled and sliced into thin crescents
1 small head of lettuce, shredded
1/4 cup fresh orange juice
1 tsp. orange zest
1 tbsp. dulse flakes

Mix cucumber, onion and lettuce. Combine orange juice, orange zest and dulse flakes and coat cucumber salad evenly. Let marinate for 10 minutes inside the refrigerator.

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