August 2014
Oregon State University Extension Family & Community Health
Coos and Curry Counties
In this Issue:
http://extension.oregonstate.edu/coos/fcd
eat your sea vegetables
seaweed nutrition
preparing seaweed
sounds fishy to me
seaweed varieties
do it yourself harvesting
seaweed supplements
what is microalgae?
taking the algae plunge
Q & Ink
iodine and your thyroid
upcoming events
Extra pages: recipes
There doesn’t seem to be one
clear definition of algae. They can
be microscopic one-celled
organisms or large complex ones.
Vegetables from the sea are among
the healthiest foods on the planet.
You don’t have to be a fish to get your nutrients from the sea. Sea vegetables, or
edible seaweed, are packed with nutrition. But unlike other vegetables, seaweeds
aren’t really plants. They’re algae. For some people, the thought of eating algae
can leave them as cold as the bottom of the ocean.
Keep an open mind. It may surprise you to learn that sea vegetables contain
high amounts of protein and nutrients like iodine, iron and vitamin C. And since
they are similar to plants, they are also high in nutritional fiber. Sea vegetables
Algae are organisms similar to
also contain the mineral vanadium which may improve our cells’ sensitivity to
plants but which lack
insulin and lower our risk for type 2 diabetes.
characteristic plant structures like
stems, leaves, roots or flowers.
Sea vegetables grow on coral reefs or deep in the ocean forests, as long as they
Like plants, they rely on sunshine have access to sunlight. There is a wide variety of options, with over 10,000
for photosynthesis. Not all
varieties but beware, not all seaweed is safe to eat. Most seaweed from the
algae float in the water.
ocean is edible whereas freshwater varieties may be toxic. There are 3 main
Some may live in soil or snow.
species (about 30 varieties) of edible seaweed. Red seaweed can look pink, red,
Scientists believe that
purple or brown and grows in deep or shallow cold water. Green seaweed favors
all earth-bound plants were
the warm, shallow water of inert tidal pools. Brown algae is most commonly
once derived from algae.
found washed up on the beach. They live at deep depths and are larger than
Marine algae are very important
since they remove carbon dioxide other seaweeds, growing up to 50 meters in length (about 165 feet).
from the air. They are also food
for a wide variety of fish.
Many algae have been touted as
treating health conditions,
from depression to diarrhea,
hemorrhoids to heart disease.
Although science doesn’t always
back these claims, seaweeds are
healthy. After all, they are sea
VEGETABLES.
Eastern cultures like Japan, China and Korea have been enjoying sea vegetables
for centuries. The most common varieties used for human consumption include
nori, wakame and dulse. Seaweeds are also cultivated for uses other than eating
like food additives used in gelling, water retention and emulsifying.
So if eating algae doesn’t sound appealing to you, this issue may be an eyeopener. Sea vegetables are excellent foods that can impact your health and can
be a delicious addition to your diet.
OSU EXTENSION
~ Nigerian Proverb
MARCH
1 91 1 2012
- 2 014
WELLNESS INK
PAGE 1
Wellness Ink
is the monthly newsletter for
OSU Extension
Family & Community Health
for Coos and Curry Counties,
dedicated to providing
practical, research-based
information you can use to
prevent or reverse disease,
generate energy and
improve quality of life.
Stephanie Polizzi, MPH
Registered Dietitian Nutritionist
Certified Health Education
Specialist
Regional Health Education
Coordinator
Publisher / Author
You may have noticed that this issue of the Wellness Ink
newsletter contains no photos of sea vegetables, which would
be very helpful when seeking out varieties to include in your
diet. Unfortunately, I’m not much of a photographer and don’t have copyrights
for online photos. But if you’d like to see your seaweeds before taking the
leap, take a gander at this website A visual guide to sea vegetables. Or you
can see beautiful photos of seaweeds in their natural habitat by visiting this
site Rising Tide Sea Vegetables.
You may also find it helpful to visit the on-line stores that sell seaweeds to see
what packaging may look like on our grocery shelves. You can try Eden Foods
or Amazon. Both will show you a wide variety of packaged sea vegetables.
If you’re curious about how edible seaweed is harvested, you may want to
watch this YouTube video. This video was made in California but if you’re
thinking of harvesting your own seaweed, be sure to check out the link at the
bottom of page 3 for the Oregon regulations. This is fun, too. Cooking Channel
You’ll want to harvest at low tide so be sure to check your local tide tables.
You can find these at the National Oceanic and Atmospheric Administration or
US Harbors which shows a map of Oregon coastal cities from which to choose.
And of course, it may be helpful to watch some videos that show you how to
prepare seaweed meals. Check out these: The Triple A Salad girl is a kick. And
also Sea Vegetable Salad.
[email protected]
Seaweeds are highly nutritious, being rich in at least 12 essential
minerals including calcium, iodine, iron, magnesium, potassium
and zinc. They are also high in the key vitamins riboflavin,
pantothenic acid and vitamins A, C, E and K. Like plants, they
also contain phytonutrients, which protect against many chronic
diseases like cancer, heart disease and diabetes.
Weight loss Seaweeds are very low in calories and rich in nutrients. In addition, a 2013 Malasian study found
that powdered seaweed inhibited the digestive enzyme lipase by 92%, reducing fat absorption. However these
conclusions relied on high concentrations rather than the whole food versions (see Seaweed Supplements page 4).
Fiber The fiber in seaweed makes up 25-75% of the dry weight with the majority of it being soluble fiber.
Soluble fiber has been shown to lower cholesterol and regulate blood sugars. Fiber is also protective against
many cancers including colorectal, and fiber can aid in weight loss because it contributes to fullness.
Cholesterol A 2010 study published in the Journal of Medicinal Food found that a 5% intake of red, green and
brown seaweeds significantly reduced total cholesterol and prevented oxidation of cholesterol in the arteries.
Cancer Many studies (mostly Asian) indicate that seaweeds
are anti-carcinogenic, particularly the brown algae, kombu
and wakame, because they contain a substance called
fucoidan. Fucoidan, administered to cancer cells in laboratory
settings, destroyed the cancer in 72 hours. In Okinawa,
where residents have a regular diet of these seaweeds, the
rates of cancer are extremely low, particularly breast cancer.
Fucoidan and Radiation Much of the fucoidan
supplements are made from algae harvested in
the radiated waters of Japan as a result of the
2011 Fukushima nuclear disaster. Seek out the
wakame products that specify they are free
from radiation or are harvested elsewhere.
Iodine and Vitamin K Be sure to connect with your physician if you begin using seaweed
regularly in your diet. High amounts of iodine can interfere with your thyroid medications or
cause problems with your thyroid (see Iodine and Your Thyroid page 5). If you are taking blood thinners like Coumadin
or Warfarin, your doctor needs to adjust your medications for the vitamin K in the seaweeds. Once this
adjustment is made, you must be very consistent with your intake of the seaweed and other healthy dark green
leafy vegetables like kale and spinach, which are also high in vitamin K.
AUGUST 2014
WELLNESS INK
PAGE 2
There are many different ways seaweed can be
prepared. It can be made into noodles, or dried
into sheets which are used to wrap sushi. It can
be crumbled into soups or flavored with garlic, herbs
or wasabi for crispy snacks that can be eaten like
crackers or chips.
Seaweed is collected in spring and summer but may
vary according to weather conditions and geographical
regions. In Oregon, harvesting is March 1 to June 15
(see Do it yourself below). Be certain to leave the
lower portion of the frond in place so it can re-grow.
After you have rinsed, spread on newspaper and lay in
the sun or warm room for about a week. You can also
dry it in a warm over (<200°F) for a few hours.
Seaweed can be bought in most supermarkets and
online. It is mostly sold dried (you’ll probably find it in
the snack or specialty aisle). Asian stores sell a wider
variety and can give you instructions on preparing.
Dried seaweed must be soaked before eating (with the
exception of nori). Put seaweed in a large bowl of
warm water until tender. This will only take a few
minutes. Dulse varieties may not need soaking but just
a quick rinse.
Most varieties can be eaten raw in salads, toasted,
cooked in soups or sautéed with other vegetables.
Keep in mind, kombu (kelp) can double in volume and
wakame can expand 7 times so add extra liquid when
using these in soups or broths.
See pages 7-8 for recipes
Some seaweed snacks may taste fishy.
According to Kari Rein, co-owner of
NatureSpirit Herbs, mechanically-harvested
seaweed allows shrimp, shellfish and
other sea life to get tangled up with the seaweed.
Hand-harvested varieties are pulled at low tided and
rinsed of unwanted “friends” so they are less fishytasting. Arame and wakame are the least fishy.
Common edible seaweeds
Agar-Agar is commonly sold as flakes and used
as a gelatin substitute. It is clear and tasteless
and can be used to thicken jams, jellies and pie
fillings
Arame is thin, wiry and almost black strands
that taste sweet. Because it’s high in potassium
and calcium, it may prevent muscle cramps
Dulse is dark red and high in potassium and
protein. It’s slightly chewy and salty and is
often compared to the flavoring of bacon
Kelp, also known as kombu is the largest
seaweed and has a savory flavor. Rich in
iodine, it also contains properties that prevent
clots from forming in arteries, making it a musthave menu item for those with heart disease
Nori is commonly used as the wrapper for sushi
and has an earthy taste. One sheet has as
much fiber as a cup of raw spinach and more
omega 3 fatty acids than an avocado. It is also
rich in protein
Sea Palm is brownish green in color and looks
like a miniature palm tree. It is both sweet and
salty, making it a delicious and satisfying dried
snack
Wakame is light green and nearly transparent,
and is the most tender of the seaweed
varieties. It has a salty-sweet taste, is high in
calcium, and is known to improve the cells’
response to insulin
According to the Oregon Administrative Rules on
Oregon Shores and State Recreation Areas*, a person
may harvest living seaweed between March 1 and June
15. Non-living seaweed can be harvested after June 15
except in snowy plover-managed areas where closures
Other types of edible seaweed
begin March 15. Each person may harvest no more than
a one-gallon container per day and up to 3 gallons per
Aonori
Sea grape
Irish moss
calendar year. To remove more than this, you must
Bladderlocks
Sea
lettuce
Laver
obtain a special permit. You may remove loose plants
Gim
Spirulina
Mozuku
but not those fastened. Use a hand knife to cut because
Hijiki
Ogonori
tearing or raking is prohibited. And be sure to rinse,
Sources: oprah.com, ranker.com, wikipedia.com
especially beached seaweed, since it is home to many
sea animals which can contribute to the fishy taste.
* OR Administrative Rules on Oregon Shores and Recreation Areas
AUGUST 2014
WELLNESS INK
PAGE 3
Most sea vegetables used in supplements are
dried, ground and sold as powders, tablets, or
capsules. Usual dosage is 3 or more capsules per
day. As is the case with all supplements, these
do not fall under any federal (FDA) regulation.
Manufacturers can claim their supplements are safe as long as they do not claim they can prevent, cure or
treat any specific diseases. Add to this, the risk of heavy metals like arsenic which, when dried, ground and
packaged, increases the concentration and potency of risky ingredients. You are much more likely to receive a
toxic dose of arsenic from supplements than from fresh or dried
seaweed foods. Be aware that seaweed supplements also
concentrate other minerals like sodium and iodine, which
can be harmful if taken in large doses.
The NIH also warns against taking bladderwrack seaweed
(not to be confused with bladderlock) supplements by
mouth. They are better used on the skin to relieve on burns
or insect bites.
Microalgae, sometimes called microphytes,
are microscopic algae, usually with only one
cell, which form long chains or groups.
They are thought to produce nearly half
of the oxygen in our atmosphere while also
consuming harmful greenhouse gasses.
Sources: www.american cancer society and www.nih.gov
Blue-green algae has been advertised for use in weight
loss, ADHD, diabetes, stress, depression, hay fever, auto
immune disease and PMS. There is not yet sufficient
scientific evidence to support these claims.
Spirulina & chorella are both a form of blue-green algae
and have been used to encourage the growth of healthy
bacteria in the gut. Again, research does not yet support
this. Avoid spirulina if you suffer from the disease of PKU.
Besides cleaning the air, microalgae are also
consumed as food by many aquatic life. The
omega 3 fatty acids we associate with fish are
obtained when these fish consume algae.
It’s also true that humans can consume the
algae and obtain omega 3 fatty acids directly.
Here are some quick tips to start adding sea vegetables to your daily routine:

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Add nori or other dried seaweed to cold salads or mix with raw cucumbers and tomatoes
Throw wakame in soups, stews and casseroles. It mixes well with other vegetables
After soaking and draining arame or hijiki, stir fry with a small amount of soy sauce and sesame oil
Seaweed can be boiled, roasted, steamed, fried, sautéed or marinated in vinegar. You can find dried snacks
like wasabi nori crisps, or be brave and try seaweed ice cream usually made with the Irish Moss variety
The water you used to soak the seaweed can be used as a starter for broths in soups (be careful of the salt)
Dry seaweed flakes or powder can be sprinkled on foods like casseroles or even pizza, or used in smoothies
Make your own sushi rolls with cucumber and avocado sticks rolled tightly with rice and the nori wrapper
You can buy kelp noodles at Asian markets, specialty stores and online. They can be mixed with hot stir fry
vegetables or used in cold noodle salads
Sources: www.moneycrackers.com
Try dehydrating fresh seaweeds with garlic into chips for guilt-free munching
www.awakening360.com
www.realfoodswitch.com
Use Irish Moss or Agar-Agar seaweed products to thicken pie fillings, jams or jellies
~Cyril Connolly
AUGUST 2014
WELLNESS INK
PAGE 4
Sources: www.oceanvegetables.com
www.cancer.org
www.jeffnovick.com
www.fao.org
Q
Ink
Can I make dried seaweed snacks at home?
Q
Ink
Is there a risk of mercury poisoning in seaweed
like there is in fish?
Q
Ink
Where can I buy hand-harvested seaweed?
Yes and it’s so easy. Just add a spray of oil
and sprinkle with your favorite spices. You
can roast seaweed in a 200°F oven or in
your dehydrator until crunchy. Once dry
and crispy, you can crush or grind and use
in a shaker at the dinner table for extra
nutrition. But be careful, they are high in
sodium (salt).
Although some sea vegetables may be
contaminated with heavy metals, arsenic is
more prominent than mercury. Be sure to
seek out and purchase certified organic
seaweed products that indicate they are
arsenic free.
Most hand-harvested seaweed companies
are online. You may try Mountain Rose
Herbs or NatureSpirit Herbs who harvest
from the Pacific coast.
Q
Ink
Can you eat seaweed if you are allergic to fish?
Q
Ink
I’m a diabetic and I heard seaweed could lower
my blood sugars. Is this true?
Seaweed is not fish and if it is properly
harvested and rinsed, it should not cause
reactions in those allergic to fish or
seafood. However, if you have a serious
anaphylactic allergy to fish, you may want
to keep your epi-pen handy just in case it
contains trace amounts of fish. Be aware
that nori may have small crustaceans in it.
Two types of brown algae, sea tangle and
sea mustard, were used in a Korean study.
They found subjects lowered blood lipids
(cholesterol and triglycerides) which are
often high in diabetics. The mechanism
behind this could be that the seaweed
supplements provided the experimental
subjects with 2 1/2 times more fiber than
control subjects. Fiber has been shown to
lower blood lipids and blood sugars.
However, this study did not show an effect
on blood glucose levels with seaweed.
Seaweed is one of the best natural sources of iodine.
Iodine is an essential component of the thyroid
hormones thyroxine (T4) and triiodothyronine (T3).
In the absence of sufficient iodine, the thyroid gland enlarges, indicating the body is trying to trap more iodine
and produce hormones. Over time, this leads to goiter, or the abnormal enlargement of the thyroid gland, and
fibrocystic breast disease. In pregnant women, deficiency can result in mental retardation for the fetus. A
chronic iodine deficiency may also lead to thyroid cancer.
Adults need 150 micrograms per day, nearly 50% of which we get from using just 1/4 teaspoon of iodized salt.
A one-gram sheet of seaweed can contain up to 2,984 micrograms,
nearly 2,000% of the Daily Value (DV) for iodine.
Keep in mind, some foods interfere with the uptake of iodine in the
thyroid. These are called goitrogens and include cabbage, broccoli,
cauliflower and other cruciferous vegetables. Deficiency in Vitamin A
or iron can also lead to low iodine uptake. Iodine may also interfere
with some hypothyroid medications, ACE inhibitors used to treat high
blood pressure and some diuretics.
Although iodine is essential for a healthy thyroid, too much can
actually cause thyroid problems which can lead to similar problems
like goiter, hypothyroidism and thyroid cancer. Iodine levels are
usually measured from a urinary sample. Speak to your doctor if you
are taking medications before you begin consuming sea vegetables
that are high in iodine.
Source: www.NIH.gov
AUGUST 2014
WELLNESS INK
Used with permission: Glasbergen
PAGE 5
August
13, 17, 26 LEAP, fall class information sessions. Bandon library, times
listed
below. Call Samantha at 541-572-5263 ext 292 for more information
14 Healing Foods, (part of The Fire Within series), menu planning & food discussions. Community
Health Education Building, Coos Bay, 12 to 2 pm, free. Register online at
www.bayareahospital.org/calendar_events.aspx or call 541-269-8076 for information
21 Beginning PowerPoint, Bandon library, 2-4 pm, free. Must have PowerPoint on your computer
Register by going to cyberlynxoregon.org
September Save the Date
3 LEAP begins, Bandon Community Center (Barn) (see below)
15 Beginning Publisher, Bandon library, 2-4 pm, free. Must have Publisher on your computer,
Register by going to cyberlynxoregon.org
16 The Fire Within (the original inflammation seminar repeated), Community Health Education
Building, 6 to 8 pm, free but registration is required. Register online at www.bayareahospital.org/
calendar_events.aspx (go to calendar and select Fire Within on July 31)or call 541-269-8076 for
information
26 Diabetes and You, Chetco Activity center, Brookings, 9 am to Noon followed by a healthy lunch.
Class and lunch are FREE. Please register by calling 541-469-6822
To view archived issues of Wellness Ink go to: http://extension.oregonstate.edu/coos/fcd
Healing Foods is part of the expansion of the inflammation series, The Fire Within. The original
class continues to be held every other month. Filling the alternative month will be classes on
foods and nutrition as well as massage and pain management. September’s Healing Foods
will be held from 12 to 2 at the Community Health Education Center (see calendar above). This
class will discuss menu planning using anti-inflammatory foods.
Beginning September 3, the second pilot for project
LEAP will be held at the Barn (Bandon’s community
center). The program meets 12 nights in Sep and
includes nutrition education and cooking classes
designed to help you adopt a plant-based diet for
disease prevention and reversal. Program costs include meals along with
pre and post blood labs to help you witness first hand the power of foods.
To learn more about participating in LEAP, come to a free information
session on Wed Aug 13 from 6 to 7 pm, Sun Aug 17 from 1 to 2 pm, or Tue
Aug 26 from 6:30 to 7:30 pm, each at the Bandon library. Or you can call
Sam at 541-572-5263 ext 292 and tell her you want to take the LEAP.
The Arthritis Foundation’s Walk With Ease
program has recently trained 12 new leaders
who will be starting programs in Coos & Curry.
Starting Sep 8, Walk With Ease classes will
be offered at the Chetco Activity Center
in Brookings at either 9:30 am or 4 pm
on Mondays and Wednesdays. To register,
contact Scott at 541-469-6822 ext 34.
is a component of red seaweed
extracted for use as a thickener. It binds
ingredients, preventing them from separating
during long waits on grocery shelves.
It is often used in non-dairy milk, yogurt,
deli meats and soups. It can be labeled as
“organic” or “natural.”
The FDA has reviewed this additive and
considers it safe. However, studies have
indicated it may increase inflammation in
some individuals. Europe has banned
carrageenan from infant formulas.
Bandon WWE leaders are planning a class to
start in September. For a calendar of WWE
classes in Coos & Curry counties and around
the state of Oregon, just send off an e-mail to: [email protected].
Wellness Ink
OSU Extension
Family & Community Health
Coos & Curry Counties
Share this newsletter with your
co-workers, friends and family.
Have them e-mail me with a request
to receive Wellness Ink monthly.
[email protected]
OSU Extension
Family & Community Health
631 Alder Street
Myrtle Point, OR 97458
541-572-5263
OSU Extension
also has offices
in Gold Beach
and 35 other
counties
throughout
the state
Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, marital status, national origin, race, religion, sex,
sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. This publication will be made available in accessible formats upon request. Please call 541-572-5263 ext 291 for
more information.
El Servicio de Extensión (Extension Service) de Oregon State University ofrece programas educativos, actividades, y materiales sin discriminación basada sobre edad, color, incapacidades, identidad o expresión de identidad sexual,
estado matrimonial, origen nacional, raza, religión, sexo, orientación sexual, o estado de veterano. El Servicio de Extensión de Oregon State University es una institucion que ofrece igualdad de oportunidades.
Ingredients
 500 ml dashi stock, (see dashi stock recipe)
 1 medium onion, sliced
www.Oceanvegetables.com
 2 tsp dried wakame seaweed
 2 Tbsp miso paste
Procedure
1. Pour dashi stock into the pan (see below).
2. Add the onions and bring to boil. Simmer until the onions turn iridescent.
3. Add the wakame and continue to simmer for a couple of minutes until the wakame opens out or increases
in size.
4. Add the miso paste and stir until dissolved. Heat for just a few more minutes until the soup starts to boil.
5. Serve immediately and enjoy!
Dashi Stock
Ingredients
1.
2.
3.
4.
5.
Put 1 quart water and kombu kelp, cut into 3” x 6” pieces, in a pan.
Over medium heat, slowly bring it to boil.
Just before the mixture reaches boiling point, remove the kombu and add 1 ounce bonito flakes.
When the flakes begin to rise and the mixture bubbles, turn off the heat.
Wait until the flakes settle to the bottom of the pan and add stock to soup recipe above.
Ingredients
 1 ounce dried wakame
 1/2 medium cucumber
 1 medium carrot
 2 Tbsp sesame oil
 2 1/2 tsp rice wine vinegar




Karman Meyer
taken from Mar/Arp 2014 Food & Nutrition magazine
of the Academy of Nutrition and Dietetics
1 1/4 tsp tamari
3/4 tsp agave nectar
1 clove garlic, minced
1 tsp sesame seeds, roasted
Procedure
1. Rehydrate wakame per package directions. Drain all liquid from seaweed and place in a large mixing bowl.
Set aside.
2. Remove seeds from cucumber and cut into 1/8” slices.
3. Using a vegetable peeler, shred the carrot into short strands. Add the cucumber and carrot to wakame.
4. In a small bowl, combine sesame oil, vinegar, tamari, agave and garlic. Whisk together and pour over
vegetables
5. Add toasted sesame seeds.
For best flavor, refrigerate 24 hours before serving. Serves 5
Ingredients
 4 slices multi-grain sandwich bread
 2 T mayonnaise (salad dressing or Vegenaise are OK, too)
 1 tomato
 1/2 avocado
 1 handful of dulse
www.Oceanvegetables.com
Procedure
1. Preheat the oven to 350°F.
2. Bake the dulse for about 8-10 minutes, until it is dried out and crispy.
3. Toast the bread slices.
4. Slice the tomatoes horizontally.
5. Slice the avocado half into thin pieces horizontally as well.
6. Spread the mayonnaise on one slice of the bread.
7. Arrange the tomatoes in one even layer on the bread, and do the same with the avocados.
8. Place dulse on top of the avocados. Cover with the other slice of bread, slice in half. Enjoy!
PAGE 7
Ingredients
 1 1/2 cup kelp noodles, rinsed and soaked in water for 30 min
 1/2 cup sea vegetables, rinsed of salt they were packaged in
 1/2 cup chopped cherry tomatoes
 1/2 cup peeled and chopped cucumbers
 1 large carrot, shaved into strips w/vegetable peeler
 1/4 of a red bell pepper, diced
 1/2 cup yellow squash, cubed
 1/4 cup red onion, sliced thin
www.Rawlivingandlearning.blogspot.com
Dressing
 1 clove pressed garlic
 1 tsp ginger
 pinch of cayenne
 1/4 cup cold pressed olive oil
 1/4 cup fresh lemon juice
 1/4 cup fresh lime juice
Procedure
1. After the kelp noodles have been rinsed and soaked, drain and put on a large dinner plate. Set aside.
2. Chop all vegetables and the well-rinsed sea vegetables and place in a large bowl.
3. In a small food processor or a blender, prepare the dressing. Add the lemon juice, lime juice, cayenne,
olive oil, ginger and garlic. Blend well.
4. Pour dressing over vegetables and gently mix. Place your sea vegetable salad on top of the plated sea kelp
noodles.
Ingredients
For each futomaki (means “Fat Roll”) you will need:
 1 4x7” piece of nori
 3/4 cup prepared rice (white or brown)
 2 wedges avocado cut about 1/4” thick
 Tempura batter
 Oil for frying
 2 1/2 Tbsp spicy tofu
 Orange wedges
 Pickled ginger
 Ponzu for dipping (Japanese citrus-based sauce)
www.marisabaggett.com
Tempura batter
 1 cup flour
 1 tsp baking powder
 1/2 tsp
salt
Spicy Tofu
4 oz firm tofu, diced
2 Tbsp finely chopped scallions
1 Tbsp freshly squeezed orange juice
1/2 tsp orange zest
1 Tbsp garlic chili paste
Procedure
1. Mix all tempura batter ingredients in a bowl.
2. Place tofu ingredients in a bowl and toss well. Set aside.
3. Heat oil in a pan. While heating, dredge avocado slices in plain flour, then dip in tempura batter and slide
into hot oil. Fry until golden brown on both sides. Drain on paper towel and set aside.
4. To assemble rolls, place nori, rough side up, on bamboo rolling mat. Cover with an even layer of rice
leaving approximately 2/3 of the nori uncovered.
5. Place 2 wedges of tempura avocado in the center of the rice making sure they extend edge to edge of the
nori wrapper.
6. Top with tofu mixture.
7. Roll according to futomaki technique. For help rolling sushi with this technique, go to:
http://www.marisabaggett.com/2008/05/29/how-to-make-a-thick-roll-futo-maki/
8. Cut into 5 pieces. Serve with orange wedges, pickled ginger and ponzu.
www.allrecipes.com
1. Take 8 ounces ginger root, peeled and cut into chunks. Sprinkle with 1 1/2 tsp sea salt
and toss. Let stand about 30 minutes. Transfer ginger to clean canning jar.
2. In a saucepan, dissolve 1/3 cup sugar into 1 cup rice vinegar. Bring to boil. Pour boiling liquid over ginger
pieces in canning jar. If using quality rice vinegar, the liquid will change from clear to pink.
3. After cooling, put lid on jar and store in the refrigerator about a week to develop flavors.
4. Before serving, slice chunks of ginger into paper thin slices.
PAGE 8