Thyroid-Friendly Recipes: Seaweed Salad

Thyroid-Friendly Recipes: Seaweed Salad

thyroid-friendly, iodine rich seaweed salad
Making a thyroid-friendly, iodine rich seaweed salad. Jane Frank

Seaweed salad is a staple at Japanese restaurants at pricey food stores (like Whole Foods). You can make this delicious salad at home, and it’s one of the best ways to get iodine from food. Here’s a yummy recipe for a home-made seaweed salad 

First, assemble your ingredients...

Ingredients For Your Seaweed Salad

wakame, seaweed salad ingredients
Dried wakame is the key ingredient for seaweed salad. Jane Frank


1 oz dry mixed wakame seaweed – yes – buy wakame! This can be hard to find. Jane Frank, who made this in her test kitchen, said that this step alone almost did her in. First, she bought dried seaweed at Whole Foods – not realizing until she got home that it was sushi seaweed (nori).  Then back to Whole Foods, got something else, but that was not right either. Then online to Amazon, and again, didn’t get the right seaweed. So she finally ordered wakame and, voila, that did the trick.

1 Tbs plus 1 tsp rice vinegar

1 Tbs toasted sesame oil

1 Tbs soy sauce

½ tsp salt (taste before adding!)

½ tsp ginger juice (found it at Whole Foods)

1 Tbs toasted sesame seeds

1 scallion finely chopped (this came from Jane’s garden!)

Directions for Preparing the Seaweed Salad

soaking wakame for seaweed salad
Soak the wakame for your seaweed salad. Jane Frank


Place the dried seaweed in a large bowl and cover with cold water.  Soak at least 7-8 minutes – this will result in crunchy seaweed – soak 15 minutes for tender seaweed.

To make the dressing, combine the rice vinegar, sesame oil, soy sauce, salt, and ginger juice in a small bowl and mix well, 

Drain the seaweed well and use your hands to squeeze out all that water!  Place into a bowl, pour the dressing and sesame seeds over top – and toss well.  

Is the salad not sweet enough?

Serving Your Seaweed Salad

Serving your seaweed salad
Serving your seaweed salad. Jane Frank


Before serving, taste the salad and if you don’t think the flavor is sweet enough you can  add ½ tsp agave or 1 teaspoon of sugar.

Jane said the salad didn’t need the sweetener – but you can decide yourself, based on the taste!

When serving, garnish with scallions. 

This recipe was created and tested by Jane Frank, a talented North Carolina-based food blogger. You can find her, as well as many more amazing recipes, at her site, Cookies and Curtains.

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