Seaweed or sea vegetables are rich in minerals that are absorbed from seawater. They are a good source of iodine. Dulse is reddish purple in color and mildly tangy and salty in flavor. Tear or cut in pieces and add to salads or vegetable and grain dishes. Toast in the oven for 2 minutes at 350 degrees and use as a bacon substitute. Hiziki is dark brown or black and contains more minerals than other seaweeds. It is available dried in long strands that can be sauteed or simmered with vegetables. Kelp is available in powder or pill forms. It can also be toasted for 2 minutes in a 350-degree oven and eaten as a snack or rehydrated and sauteed. It complements vegetables, grains, legumes, and seafood.

Wakame is a tenderizing seaweed that increases the digestibility of foods it is cooked with. Add to legume and vegetable dishes, toast to crisp and crumble over foods or rehydrate and cook until soft. Kombu can be used in almost all foods or toasted as a snack. When rehydrated it becomes mucilaginous. Nori is dark and crisp and available in sheets or flakes. It is used to wrap sushi and rice and can be added to soups and as a condiment for salads, vegetables, and grains. Arame has a mild, sweet taste and can be sauteed, combined with vegetables, or rehydrated and added to salads. Agar is a gelling agent that can be a substitute for commercial gelatin which is made from the bones, cartilage, and hides of horses, pigs, and cattle. Agar is soothing to the digestive tract and adds bulk to the food. It is available in powdered, granular, flaked, and bar form.

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