TREASURES FROM THE SEA

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Section: Healthy Appetites

Sea vegetables are usually purchased dry and can be prepared in minutes: Lightly wipe the produce with a damp cloth, place it in a bowl, and cover with cool water until fully rehydrated, about two to ten minutes. Dried, powdered seaweeds are also available. They're wonderful shaken over warm grains, vegetables, or pasta dishes.

HIZIKI: One cup of cooked hiziki has ten times the calcium of a glass of milk. You can mute its deep-sea flavor by cooking it in apple juice with sweet vegetables such as carrots or corn. The long, thick strands triple in volume when soaked in water for 20 minutes.

DULSE: High in vitamin C, potassium, and vitamin B6, dulse has four times more iron than spinach. It gets a smoky flavor when dry roasted in a skillet. Add to sandwiches (such as the wildcrafter favorite "DLT") and salads.

KELP OR BROWN SEAWEED: One type of kelp, bladderwrack, is a source of fucoidin, which research suggests contains cancer-fighting properties. Kelp is also loaded with calcium, potassium, magnesium, iron, chromium, and iodine. Add two-inch strips to soups and beans.

KOMBU: Full of calcium, potassium, vitamin C, and iron, this highly flavorful Japanese seaweed, used in Asian cultures to make soup stock, triples in volume when soaked in water for ten minutes.

AGAR: This jellylike seaweed, rich in iodine, is used to make aspics and gelatin-type desserts, and it's often featured in seaweed salads. It can be purchased in flakes (pictured here) or bar form.

ARAME: Rich in calcium, iodine, potassium, and vitamins A and B, arame has a mildly salty flavor that makes it a good choice for vegetable dishes such as stir-fried zucchini and onions.

WAKAME: High in calcium, iron, iodine, phosphorous, potassium, and vitamins A and B, this seaweed is found in traditional miso soup and in seaweed salad. It absorbs marinades well.

PHOTO (COLOR): HIZIKI

PHOTO (COLOR): DULSE

PHOTO (COLOR): KELP

PHOTO (COLOR): KOMBU

PHOTO (COLOR): AGAR

PHOTO (COLOR): ARAME

PHOTO (COLOR): WAKAME

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