Seaweed

Try this as a dip, on crackers with smoked fish, or over hard-boiled eggs.

The base for countless dishes in Japanese cooking. This method requires just 30 minutes to soak the kombu, unlike some that call for overnight soaking.

Herbaceous and packed with fiber and protein, this grain salad is a keeper.

Benefits: Heart + Metabolism My mother innovated constantly to satisfy her two sons' demanding palates, so she adapted quinoa with brown rice to make one of our all-time favorite foods: sushi. Once called "Inca Gold" due to its stamina-building properties, quinoa contains all the essential amino acids, rendering it a complete protein food. Its high manganese content supplies the body's production of superoxide dismutase, an enzyme that protects against free radical damage to your energy factory. Consider this an energizing longevity recipe!

You can easily adapt this recipe to vegetables you already have to make a quick, healthy dinner.

In these vegetarian rolls, shredded cabbage adds cancer-fighting betacarotene; nori—sheets of dried seaweed—supplies calcium, magnesium, and iron; and shiitakes boost the immune system, thanks to the active compound lentinan. Look for soba noodles and nori in the Asian foods section of your grocery store.

Dashi is a simple stock integral to Japanese cooking. The broth is used in both cold and hot soups and is delicious warm, all on its own. The ingredients may be found at an Asian grocer.

Beef stewed in dashi and mirin seems lighter and more delicate than beef stewed in stock or wine. It’s a dish that’s filling enough to satisfy on a fall or winter day but doesn’t have the heaviness sometimes associated with pot roasts and stews. Serve it with prepared Japanese mustard or wasabi on the side.

This is simply a kind of sea-based mesclun with a distinctively sesame-flavored dressing. The only challenge in making it lies in the shopping. Few supermarkets carry any seaweed at all, so you need to hit an Asian or health food market for any kind of selection. At most Japanese markets and some health food stores, you can find what amounts to a prepackaged assortment of seaweed salad greens; these are a little more expensive than buying individual seaweeds but will give you a good variety without a big investment.

This is simply a kind of sea-based mesclun with a distinctively sesame-flavored dressing. Wakame, a dark green, leafy seaweed, is sold dried almost everywhere and is the most common seaweed used in salad. Other seaweeds, ranging in color from light green to bright red to black and in texture from leafy to ferny, are all fine (see page 483). At most Japanese markets and some health food stores, you can find a prepackaged assortment of seaweed salad greens; these are a little more expensive than buying individual seaweeds but will give you a good variety without a big investment.You don’t need much: an ounce of dried seaweed, or even less, is enough to make a salad for four.

Nori, the familiar seaweed used for rolling sushi, is a popular snack in Korea, especially when treated this way. And if you use the pieces of nori to pick up clumps of rice—a common after-school snack—you may find yourself making this frequently.

If you like seaweed salad, try this. Traditionally offered to nursing mothers, it’s soothing in the winter and cooling in the summer (see variation). To slice the beef thinly, freeze it until it is just beginning to harden, 30 to 60 minutes. Miyuk is the Korean word known to the Japanese as wakame and elsewhere as alaria (see page 484); you should be able to find it at Asian markets.

This soup is incredibly simple and quick and as different from American clam chowder as it could possibly be. Rather than overwhelming the flavor of the clams with cream or tomatoes, here the seaside flavors of the clams are accented subtly with a seaweed-based broth. More on seaweed on page 483. Use the smallest hardshell clams you can find (do not use steamers) and, before cooking, discard clams with broken shells or shells that are not tightly closed. Be sure to wash the clams thoroughly—no trace of sand should remain on their shells. Any clams that do not open during the cooking process can be pried open with a dull knife at the table.

You might scoff at rice balls, and their close cousins, rice sandwiches, but I know plenty of people (self included) who lust after them. Even at their simplest—plain boiled rice, brushed with a little soy sauce and wrapped in a piece of nori—there is something enormously appealing about them. When you try a few of the variations, you’ll find one you like as well. Although there are several different shapes into which the Japanese form rice balls, there is really only one important rule to remember: press the rice just firmly enough to have it hold together; you do not want a tough, packed ball but a loose association of individual clumps. Serve this as a side dish with Japanese food, or as an appetizer.

The only thing this has in common with the familiar European-style cucumber soups is the cucumber. Otherwise the ingredients—from the dashi to the soy sauce—are strictly Asian. This sublimely refreshing soup can be served hot or cold. When chilled, it’s especially good with a few pieces of shrimp added to each bowl.

It can be expensive to buy sushi, but it’s pretty cheap to make at home. And it’s nice because then you can use whatever vegetables you like, rather than settling for the standard vegetables that are in most rolls. You can use what we’ve listed here, or pick something completely different. It’s up to you. Nori (seaweed sheets), rice vinegar, sushi rice, and wasabi paste are the special ingredients to seek out for this dish. They may all be available in your supermarket or natural foods store, or (definitely) in an Asian food store. Bamboo sushi mats are cheap and handy to have if you are going to make maki sushi regularly; they can be found in most kitchenware stores these days.

This pretty scarlet salad is enhanced by dulse (shown opposite), a sea vegetable with a rich, meaty taste—try toasted dulse in place of bacon in a DLT! Several eco-friendly companies along the North American Atlantic coast harvest dulse by hand in small boats, dry it outside, and sell it with minimal packaging. When toasting dulse, pass it back and forth a few times over a flame and then let it cool. The texture should be crisp and crackly. If the dulse is still soft, repeat this process until it breaks up easily. Toasting it gently and gradually prevents burning.

This brothy, colorful soup is a potent tonic that will cure what ails you. Miso paste, made from fermented soybeans, is an essential component of Japanese cuisine. As with yogurt and other fermented products, miso is most beneficial uncooked, so stir it into the soup only after turning off the heat. Wakame is a mild-tasting green sea vegetable most commonly used in the traditional miso soup that accompanies sushi. Burdock root (shown below) has a texture reminiscent of water chestnuts. It grows wild throughout the United States and can also be found in Japanese markets. After slicing burdock root, soak it in cold water to prevent it from turning brown. If burdock root isn’t available, simply use more of the other vegetables.

Massaging kale (shown opposite) with olive oil and salt is a useful technique popular in raw cuisine. The greens get “cooked” by the salt and the squeezing action, becoming tender and more digestible. Nori seaweed, the kind used to wrap sushi, adds a rich, savory note to the salad. Find nori at natural food stores or Asian markets. In summer, add shaved radishes, fresh corn kernels, and mint leaves.

Here’s one for the grown-ups. In Japan, we usually don’t drink sake or beer without a salty or spicy dish to tickle the palate. This udon is both salty and spicy, and is a perfect complement to your favorite beverage. The poached egg yolk in the dish adds a satisfying richness to the broth.

Loaded with nutrients, wakame has been an important part of the Japanese diet for centuries. And besides being good for you, it has a wonderful flavor that’s both briny and sweet. I love this seaweed and eat a ton of it. Wakame is also very convenient: because it’s dried, it can be stored for months, but it takes only minutes to reconstitute. This quick and easy soba dish is a delicious way to introduce this versatile ingredient to American cooks, especially when paired with fresh snow peas and tangy onions. Give it a try; I know you’ll love wakame as much as I do.

Su means “plain” in Japanese, which is how this dish got its name. But plain doesn’t mean boring—this is a simple and light dish that I love when I want to enjoy the chewy texture of udon noodles without eating anything too heavy. Wakame is a nutritious seaweed that’s found in many Japanese dishes. You can include spinach in this recipe, too, if you’d like. Just quickly blanch the spinach in boiling water, cool in an ice bath, and drain before adding to the individual bowls.

This is the base for Shoyu Ramen (page 24) and other ramen recipes in this section.

Use this base for Shio Ramen (page 22) and other recipes. You want this broth to be light colored, which is why I use “white” soy sauce, an almost clear liquid, rather than typical caramel-hued soy sauce.