Seaweed Salad

/Seaweed Salad Baroncini

Seaweed Salad

The body makes the thyroid hormones T3 & T4 by converting iodine that comes from the foods we eat. Therefore, adequate intake of iodine is essential for proper functioning of the thyroid gland.

The recommended daily intake of iodine is 150 micrograms/day. Apart from using iodized table salt, some of the best dietary sources of include seaweed and other sea vegetables, seafood (scallops, cod, shrimp, & salmon),  and certain berries.

Important to keep in mind is that just as too little iodine can have adverse affects, too much iodine can surprisingly cause some of the same symptoms as iodine deficiency. As always, eating a well-balanced diet is always the best way to ensure you are getting the nutrients your body needs to maintain optimal health! Be creative and experiment to keep your plate interesting and your body happy.

Makes 4 small servings


  • 1 ounce dry mixed seaweed or wakame (organic if possible)*
  • 1 tablespoon + 1 teaspoon rice vinegar
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon coconut aminos
  • 1/2 teaspoon salt (to taste)
  • 1/2 teaspoon ginger juice
  • 1 tablespoon toasted sesame seeds
  • 1 scallion, finely chopped

*Mixed dry seaweed can be ordered online from Amazon, or can be found in most Japanese grocery stores. If you have trouble finding it in your area, look for the more widely available wakame. It’s not quite the same thing, but it has a nice texture and is good in salads.


  1. Put the dry seaweed in a large bowl and fill it with cold water. If you like your seaweed crunchy, soak it for 5 minutes, if you like it more tender, soak it for 10 minutes.
  2. To make the dressing, combine the rice vinegar, sesame oil, coconut aminos, salt and ginger juice in a small bowl and whisk together.
  3. Drain the seaweed and use your hands to squeeze out excess water. Wipe out any excess water in the bowl, and then return the seaweed along with the dressing and sesame seeds. Toss thoroughly to combine. Plate the salad and garnish with scallions.

Recipe adapted from Marc Matsumoto/Fresh Tastes.



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Kaplan Center Kitchen
The Kaplan Center Kitchen offers a selection of nutritious and healthy recipes - some straight from our staff members’ kitchens - for you to try at home. Bon Appétit!