Hiziki is a mineral-rich sea vegetable found in Japan and Korea. Hiziki is a good source of protein, iron, calcium, iodine and even some omega fatty acids.

Yield: 12-16 one-tablespoon servings

  • ½ cup hiziki (loosely packed), soaked 10 minutes in water to cover, rinsed 3 times, and drained

  • 3 tablespoons sesame oil, divided

  • 2 tablespoons shoyu

  • 2 shallots, minced

  • 3 cloves garlic, minced

  • sea salt

  • lemon juice to taste

  • 2 tablespoons grated ginger, squeezed  to make juice

  • toasted baguette (¼-inch slices), pita,

  •  toast points, or crackers

  • tofu sour cream (recipe below)

  1. Sauté hiziki in medium pan with 2 tablespoons sesame oil for 3 minutes. Add water to cover, bring to boil, add shoyu and cook uncovered until all liquid is evaporated, about 15 minutes.

  2. Sauté shallots and garlic in separate medium sauté pan with remaining 1 tablespoon sesame oil for 3 minutes.

  3. Finely chop the hiziki while shallots and garlic are sautéing. Combine hiziki with cooked shallot-garlic mixture in small bowl.

  4. Season with additional sea salt, if needed. Add lemon juice and ginger juice to taste. Serve on bread, pita, toast points, or crackers. Garnish with tofu sour cream.

Tofu Sour Cream

Yield: 2 ½ cups

  • 14 ounces (1 block) soft tofu, blanched for 1-2 minutes

  • juice of 1 lemon

  • 1 teaspoon sea salt

  • 1 tablespoon extra virgin olive oil

  • 1/8 cup water

  • ½ bunch chives or dill 

  1. Puree tofu, lemon juice, salt, olive oil, and water in food processor until smooth and creamy.

  2. Add dill or chives and process for 30 seconds more. Chill for 20 minutes.

About the Teacher

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Natural Gourmet Institute
Founded in 1977 by Annemarie Colbin, Ph.D., Natural Gourmet Institute (NGI) is the leader in health-supportive... Read more