nori

Edible seaweeds

Nori Seaweed (Laver): The Intriguing Health Benefits of the World’s Most Popular Seaweed

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Laver, or nori, is a kind of red algae and is probably the most widely-eaten seaweed in the world, primarily as the wrapping for sushi. Laver is also commonly served as flat crispy seaweed sheets that you can get at most grocery stores. Aside from having a delicious nutty flavor once dried, laver is packed with nutrients. Check out the long list of vitamins and minerals found in laver:

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•   Calcium

•   Choline

•   Copper

•   Folate

•   Iron

•   Magnesium

•   Manganese

•   Niacin

•   Omega-3 Fatty Acids

•   Omega-6 Fatty Acids

•   Pantothenic Acid

•   Phosphorus

•   Potassium

•   Riboflavin

•   Selenium

•   Sodium

•   Thiamin

•   Vitamin A

•   Vitamin B12

•   Vitamin B6

•   Vitamin C

•   Vitamin E

•   Vitamin K

•   Zinc

As you can see, laver is dense with daily essentials and unique health benefits. For one, it is rich in iodine, which supports thyroid health. Like so much seaweed, laver is renowned for its anti-cancer and anti-viral properties.

Laver has also been shown to improve gut health and is recommended for people suffering from certain types of digestive ailments. The list of laver’s health benefits goes on and on, so it’s not crazy to call it a superfood.

Now that you know laver’s health benefits, you might be interested in foraging for it yourself. That’s right, you can collect your own laver right on the coast of California! It likes to grow on rocks by the water, and when you find some, there should be plenty of it to harvest. Take a look at the picture below so you know w
hat to look for:

 

Proceed with caution when harvesting, as the rocks will be slippery. Make sure you

have somewhere safe to store the laver, such as a cooler. Once you get it back

home, there are several ways to prepare it. You can make something simple, like

seaweed chips, or you can get a bit more adventurous with some unique recipes.

 

Welsh Laverbread Recipe:

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•                       600g fresh laver seaweed

•                       3 tablespoons olive oil

•                       1 to 2 teaspoons fresh lemon juice

•                       salt and pepper, to taste

•                       4 slices bread

•                       butter, to taste

Prep the seaweed by rinsing it off and then letting it simmer for 6 hours until it turns pulpy. Once this is done, simply mix in the seasoning, olive oil, and lemon juice, and give it a good stir. All that’s left to do is to toast the bread, add some butter, and spoon the laverbread on top. Serve immediately after making.

In Wales, this dish is known as bara lawr. It’s so popular there that you can actually buy canned laverbread. However, there’s nothing quite like cooking something that you foraged for yourself. Not only does this ensure you have the freshest ingredients, but there is a great deal of satisfaction that comes with eating something that you harvested in the wild. What better way to spend a day by the beautiful California coast than harvesting delicious and nutritious seaweed?

Ready to get out there and collect your own? Our Seaweed Adventures on the Sonoma coast are great for the beginner or veteran forager. Click below for dates and see you on the beach!



Edible seaweeds

Seaside to Table: Foraging and Cooking Nori Chips!

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There’s plenty of reasons to take a trip to the oceanside when you’re in California. Whether you enjoy swimming, sunbathing, beach volleyball, or the relaxing sounds and aroma of the sea, a trip to the coast is always a good time. However, have you ever considered spending a day at the water foraging for native nori seaweed? This turns a fun day outside by the water into a productive one as well.

 That’s right, the California coast has several types of edible seaweed just ripe for the picking. The concept of eating the slimy seaweed from the ocean might seem strange at first, but there are tons of simple nori seaweed home recipes that will leave you wanting more. It’s not just the taste, though, that makes nori a plant worth diving into the ocean for; it’s also packed with nutrition!

Nori is an excellent source of iodine, B12, potassium, protein, and fiber. Not only that, but it’s very low in both calories and saturated fat, making it a true super food. Other nutrients in nori worth mentioning include magnesium, phosphorus, vitamin C, and calcium.

 

Foraging Precautions

Harvesting your own nori is both fun and satisfying, but it’s important to be careful and stay aware. You’ll often spot some nori near slippery rocks, so don’t let the excitement compromise your awareness on your quest for edible seaweed. Make sure you take it slow, wear the proper gear, and cherry-pick the best and safest places to forage your nori. Once you bring your haul back home, take time to properly clean the seaweed before beginning the cooking process.

Roasted Nori Chips Recipe:

1.) Set your oven to 300 degrees Fahrenheit

2.) Cut Nori into thin strips

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3.) Place strips on a baking sheet lined with parchment paper or a silpat (so it doesnt stick) with the smooth-side facing down

4.) Gently brush strips with olive oil and season with salt

5.) Slide them in the oven for 3-4 minutes or until crispy

 

As you can see, it doesn’t take much to make a delicious snack with your nori. All you need is some olive oil and salt, and in a few minutes, you’ve got delicious guilt-free chips to munch on. What beats a salty, crunchy, and healthy snack? Plus they taste even better when you harvest and cook the nori yourself!

 

Get Creative with your Nori Chips!

Of course, you don’t need to cut your nori chips into perfect rectangles. For a more rustic-looking snack, you can get creative and let the chips have their own shape:

If you want to spice up your nori chips a bit, sesame seeds are a great addition to the recipe listed above. You can sprinkle some soy sauce over them, add a bit of spice, and more!

Sure, making nori chips is quick and easy, but that doesn’t mean there aren’t a ton of small changes you can make to keep your nori chips new and exciting. It’s a great snack to experiment with, as there are plenty of different compatible flavor combinations.

Ready to get out there and collect your own? Our Seaweed Adventures on the Sonoma coast are great for the beginner or veteran forager. Click below for dates and see you on the beach!



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Recipes, wild kitchen

Fish Soup and Climbing Cezanne's Mountain

My girlfriend Valerie and I just got back from a month long trip to Europe – a land of delicious cheese and keyboards that make typing an inconceivable chore (I mean really, who would design a keyboard where you have to hit alt, command, shift, and 4 to get an @ symbol?).  But, despite their lack of tech design genius (or perhaps in spite of it), I had a great time.

  • Climbed Sainte-Victoire, the 3,000 ft. mountain that inspired Cezanne for three hours hours one foggy night. White glistening rocks, 500 ft. drop-offs, and heavy packs illuminated by head lamps.  At one point we tied ourselves together with a scarf just in case one of us was to fall.  It was worth it to camp in a church at the top of the mountain;  to drink, play music, and cook raclette in the fireplace.
  • Rented the most French apartment I’ve ever seen, complete with a tiny kitchen and the full works of Edith Piaf.
  • Ran from tear gas in Lyon as French students fought with the riot police.  It exposed us to the French peoples’ distaste for work (the retirement age was recently pushed from 60 to 62, spurring riots that shut down highways, gas stations, airports, and trains).
  • Slept in the 2 ft.wide-wide hallway of an overnight train to Alba, Italy, waking up alternately by gesticulating Genovese and grandmothers that seemed to have packed for the apocalypse.
  • Bought our first true European truffle, and tried it on everything from mac and cheese to pizza to omelettes to pasta with béchamel (which I liked so much that I made it at the last Underground Market).
  • Stood under the Eiffel Tower as it began to flash, and realized how much it seems like a spaceship from that angle.
  • Harvested olives in Tuscany until I caught the flu, and walked leisurely like old people through the streets of Tarquenia, stopping at each shop to admire the full legs of procuitto.  It was amazing to see them hand slice that stuff, pure artists).

The one thing I didn’t do was update my blog, but I did write (on real paper no less) and will try to post some of it here very soon. For now, I’m happy to be back and getting into the swing of things again.

The first order of duty was to organize two Wild Kitchen dinners, each featuring nine of my favorites dishes from Europe, with a forageSF twist.  One of my favorite courses of the night was soup de poisson avec aioli maison de nori sauvage.  This dish was inspired by a meal we had in Cassis (a small town in the south of France, from which the crème de’ gets its name).  It was exactly what I’d been looking for since I got to Europe:  a good meal, perfectly cooked, served simply.

Soupe de poisson is essentially a very flavorful fish stock, served with crostini, spicy aioli, and cheese.  The secret is to get an intense rich flavor of seafood and spice.  Rather than being “fishy,” it was more of round and full profile.  I first imagined was just a reduction of fish stock, with the flavor concentrated by long cooking, but as we worked we discovered it needed more to get it just right.

First we experimented with a simple fish stock, which is nothing more than halibut bones, garlic, carrot, onion, celery, and bay leaf.  After cooking for an hour we reduced the liquid by more than half.  This gave us a good flavor, but it wasn’t what I was looking for.  It tasted like fish, but didn’t have that same richness.  We finally found it by adding reduced chicken stock, brandy, oyster liquor and crab “goodies.” If you don’t have those, the stock will still be good, but the fullness they add to the flavor is worth the extra work.

To top it off I made an aioli of wild nori and Sriracha.  Nori is a seaweed I collect locally; its similar to the seaweed used to wrap sushi and our local variety grows abundantly up and down the coast.  We put the aioli on crostini, added a side of mozzarella cheese, and that was it.  A really simple course that was the most popular dish of the night.

Wild Nori Aioli

If you’ve ever made aioli before, it’s the same process, but with addition of chopped nori and Sriracha towards the end. The nori really gives a great layer to the flavor and eating seaweed always makes me feel good. I used nori that I collected during the mid summer when it’s at its peak, and preserved it by cleaning and drying it out. You should try your hand at it too, nori is a great thing to have around to put in soups, and in this case, aioli.

-2 egg yolks

-1 qt. blend oil (a blend of olive and canola) or canola oil

(Pure olive oil has too strong of a taste for aioli.)

-Sriracha hot sauce

-2 cups dried nori (preferably foraged yourself, because its so fun, but don’t feel bad about buying pre-made sheets)

-1/2 clove garlic

-2 tsp. Dijon mustard

-4 tbsp. lemon juice

-Salt/pepper to taste

  1. Pulse eggs, minced garlic, and lemon juice in food processor.
  2. Add the oil, a drop at a time until you have an emulsion, and then add the rest of your oil in a slow but steady stream. You know you’re done when your aioli ceases to be liquid eggs, and thickens to become lovely silky mayo.
  3. Add  nori, and Sriracha, and pulse to incorporate.  Aioli is really a matter of personal taste, so if you feel it’s too thick, add a drop or two of water, not sharp enough, add some more lemon, and of course salt and pepper to taste…feel free to experiment.

Simple Fish Soup

This is essentially a really rich fish stock, and goes amazingly well with the spicy aioli. And it's a fun dish to serve and eat: first, you bring out three bowls containing the crostini, aioli, and cheese as well as the pot of the fish stock. Spread aioli on top of three crostini and sprinkle some cheese on top. Lay these pieces in a bowl and ladle fish stock over it until it slightly covers the bread, then eat by spooning the soaked bread in your mouth. Bon appétit!

-5 lb. halibut bones (or other non-oily white fish such as haddock, hake, or sole). Have your fish guy cut them into pieces about the size of your hand.

-1 lb. carrot

-1 lb. celery

-2 lb. onion

-1/2 lb. fennel

-1/2 cup soy sauce

-1 1/2 cups white wine

-1/2 cup brandy

-2 gal chicken stock

-1 bay leaf

-Salt and pepper to taste

- 3 tbsp crab "goodies" (brains and organs from inside a cooked crab)

-1 cup shredded mozzarella cheese

  1. Add fish bones to a oiled stockpot over medium high, cook about 15 minutes until caramelized.
  2. Add rough chopped veggies, brandy, wine, chicken stock, bay leaf, and soy and bring to a boil.
  3. Turn down to a simmer as soon as it boils and cook on low heat for 4 hours.
  4. You’ll know its done when you taste the rich flavors of the stocks coming together. Strain everything through a cheesecloth lined strainer.
  5. Return the soup to the pot and cook it over medium-high heat until it has reduced by half, about an hour.
  6. Serve with sides of crostini, aioli, and mozzarella cheese. You can’t miss with these flavors.

So the trip was great! We ate good food, met good people, and had some adventures, but it's nice to be back.

Iso

Recipes by Iso Rabins and Jordan Grosser

photos by Valerie Luu