Seaweed Rice - Healthy Food Tip and Recipe

healthy food tip and recipe Today's Recipe If you don't know what to serve for dinner tonight ... While seaweed, or sea vegetables, is becoming more familiar to us in the west, many people still want to know how to incorporate it into their meals. This recipe is a great way to enjoy more of these nutrient-rich foods. Seaweed Rice Prep and Cook Time: 35 minutes Ingredients: 2 medium pieces wakame, (2 TBS soaked and chopped)* 2 TBS chopped dulse seaweed 2-1/4 cups warm water 1/2 medium onion, minced 2 large cloves garlic, chopped 1 cup long grain brown rice salt and white pepper to taste *For more on Sea vegetables. Directions: Chop garlic and mince onion and let them sit for 5-10 minutes to enhance their health-promoting benefits. Rinse wakame, and soak in the warm water. After 5 minutes, squeeze out the water from the wakame and chop it. Save water. While wakame is soaking, chop the dulse. Heat 1 TBS of seaweed soaking water in a medium saucepan. Healthy Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped wakame, dulse, and the water in which the wakame was soaked. Bring water to a boil on high heat. As soon as it begins to boil, reduce heat to low and cover. Cook for about 35 minutes. Season with salt and white pepper to taste. Serves 4 as side dish Printer Friendly Version of Seaweed Rice In-Depth Nutritional Profile for Seaweed Rice Healthy Food Tip Are minerals heat sensitive and lost in cooking? Minerals can be lost during cooking, although they are not as heat-sensitive as phytonutrients and many vitamins. As discussed throughout my book and the World's Healthiest Foods website (www.whfoods.org), research studies have found a reduction of many minerals—including magnesium, manganese, calcium, copper, and others—from cooking. While these losses can be relatively small for brief cooking of some green leafy vegetables like spinach, they can become much larger if cooking times are extended. This is yet another reason that we suggest short cooking times, notably when cooking vegetables, in order to retain as many minerals (as well as other nutrients) as possible.