Luxurious in taste, affordable in price. That’s the way John Sugimura describes sea vegetables, a longtime Asian staple that are slowly gaining acceptance in Western dining. “New foods need to have ‘curb appeal,’ and the fresh flavor of sea vegetables not only makes them appealing, but correlates them with health in diners’ minds,” says the creative managing partner at PinKU, a new Japanese street food restaurant in Northeast Minneapolis.

Sea vegetables are any type of edible seaweed, or marine algae, which are harvested from the world’s oceans. The most common variety is nori, those deep green sheets used to wrap sushi rolls. Other common varieties include arame, kombu, dulse, sea broccoli and wakame. Sea vegetables are naturally low in calories, rich in dietary fiber, omega-3 fatty acids, iodine, fucuidan, essential amino acids and vitamins A, B, C, and E. No wonder they’re sometimes called “marine medicinal food.”

Sugimura says that adding sea vegetables gives dishes a richness that allows diners to make smarter, and tastier, food choices. “I’ve eliminated 95 percent of added fat in my diet by adding sea vegetables,” he says.” You’ll never want to add Gouda to a dish when you can add them instead.”

He offers some quick tips for operators who are interested in trying sea vegetables on their menus. “My rule of thumb is to always buy Japanese products, which tend to be higher in quality and more consistent,” he says. “If you’re just getting started, buy small portions and store them frozen in Ziploc bags.”

What are some of his favorites? “Sea broccoli is like having fresh produce that comes right out of the ocean,” he says. “Sauté it and use it as a garnish or topping.” Another favorite addition is dashi kombu. “I always add it to the water of anything I’m going to boil. If I make egg noodles, it takes the edge off the starch and makes the noodles so delicious they don’t need butter.” Another standby: “Powdered nori in a shaker is my secret weapon,” he says.

“Whenever people tell me they’d like to know more, I ask: ‘Do you want an ingredient that gives you healthier options AND tastes good?’. That usually gets them to give sea vegetables a try,” Sugimura concludes.

Resources

Pinku Japanese

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Learn more about cooking with sea vegetables from the Great British Chefs

Rebecca Katz is unapologetic about her passion for asparagus, declaiming: “Can I help it if I wear my culinary heart on my sleeve?” This time of year, the founder of The Healing Kitchens Institute and author of “The Healthy Mind Cookbook” can often be found swooning over newly arrived spears at her local farmers’ market.

Asparagus is one of the tastiest and freshest indications of spring. Even better, the flowering perennial has a great health profile. “It’s anti-inflammatory, full of antioxidants and contains more of the uber-antioxidant glutathione than any other fruit or vegetable,” Katz says.

Cooking secrets

She’s happy to see the end of an era when, as she puts it, “asparagus was boiled until it resembled a gray Seattle drizzle.” Her favorite preparation method is to roast the spears. “They become sweet and caramelized in a way that’s hard to believe until it’s tasted.”

Katz credits a wise Italian cook for imparting this culinary method that has helped her get the most out of every spear. First, peel the tough, stringy outer layer to expose sweet flesh beneath. Toss the peeled asparagus with olive oil, salt and freshly ground pepper, spread in a single layer on a hotel pan, and bake in a 400-degree oven for about nine minutes. Squirt the roasted spears with fresh lemon and add good-quality shaved Parmesan. What happens next is up to you, but be aware that asparagus can make any number of dishes seem suddenly spring-like. Toss the roasted spears on fresh greens, and you’ll have springtime lunch or dinner special that will give your menu a seasonal touch. Or fold them into an omelet or tofu scramble for an upscale brunch offering.

Purple? Yes, please

By the way, Katz says, don’t pass up purple asparagus varieties if you happen to come across them at your local farmers’ market. The purple version tastes great and carries its own health halo. “It’s about 20 percent sweeter than the green variety, and the flavor is mild and nutty,” Katz says. “The purple hue indicates high levels of anthocyanidins, potent antioxidant flavonoids that have protective anti-inflammatory and anticancer properties.”

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Learn more about Rebecca Katz’ “marvelous obsession” with asparagus

Recipes

Asparagus Spears with Raspberries
Asparagus Prosciutto Salad
Asparagus Toast