Dulse Chowder

Serves 4 / The key to this flavorful soup is to add the dulse just a few minutes before the end of cooking. The dulse will separate, yet retain its color and texture.

1 cup water
1 medium onion, diced
2-3 medium potatoes, chopped
1 ounce dulse
1/2 pound fresh or frozen corn
1 quart plain soy milk (not reduced fat)
White or yellow miso, to taste
Freshly ground pepper, to taste
1/4-1/2 teaspoon tarragon

1. In a medium saucepan, bring water to boil. Add the onion and potatoes, and cook for 5-10 minutes until tender. Add the dulse and corn and cook for 1 minute.

2. Pour in the soy milk and reduce heat to a simmer (do not allow soy milk to boil). Stir occasionally. When the dulse separates, add the miso, pepper and tarragon. Stir and serve.

Nutrition Facts Per Serving: Calories: 303 calories Fat: 6g (0g saturated) % fat calories: 18 Cholesterol: 0mg Carbohydrate: 51g Protein: 13g

Marinated Wakame and Vegetables

Serves 4 / This dish is both quick to prepare and flavorful.

Spring or filtered water
1/2 cup julienned carrot pieces
1 head cauliflower, cut into small florets
4-5 snow peas, trimmed and left whole
1/2 cup wakame, soaked 3 minutes and diced

Juice of 1 lime
1/4 cup brown rice vinegar
1 teaspoon soy sauce
1 tablespoon balsamic vinegar
Spring or filtered water

1. Bring a medium pot of water to boil. Cook each vegetable separately until crisp-tender: carrots for about 30 seconds, cauliflower for about 4 minutes, and snow peas for about 30 seconds. Drain well and mix with the wakame.

2. Mix together the marinade ingredients, adding only enough water to temper the flavor of the marinade but not enough to make it watery. Toss the vegetables with the marinade, and let them soak for about 30 minutes. Toss gently just before serving.

Nutrition Facts Per Serving: Calories: 41 calories Fat: 0g % fat calories: 4 Cholesterol: 0mg Carbohydrate: 9g Protein: 2g Reprinted with permission from Sea Vegetable Celebration by Shep Erhart and Leslie Cerier (Book Publishing Co., 2001).