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Wakame Seaweed Recipes

Wakame Seaweed Recipes

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Hello everyone, I'm Misya, or Flavia Imperatore, I'm 34, married to Ivano and Elisa's mother, I'm Neapolitan, a lover of travel, good food and excellent company.

Wakame Seaweed Recipes - Recipes

Black with violet reflections, the Wakame it is an alga whose scent is very similar to that of green tea. It is a very popular ingredient in Japan, considering its use for the realization of theirs sushi. However, in recent years, this alga has also been cultivated in the West and is used both in medicine and in cooking due to its countless virtues: it is an excellent source of proteins, vitamins, trace elements and fibers. In the kitchen, it is mainly consumed raw in place of parsley such as in omelettes, mashed potatoes or vegetable salads etc.
We discovered this food thanks to the "déligolose della délibox, a very innovative French-speaking concept.
Each month, a box is delivered directly to your home, inside you will find a cookbook and a selection of original (organic) products, accompanied by their practical files. A project in which we believed from the beginning and it was therefore with great enthusiasm that we agreed to collaborate on this beautiful culinary project that we invite you to discover at the following link:
Below, we offer you a delicious hamburger & # 171 wakame & # 187 associated with a very Salento product. A little gift to all our vegetarian friends. Bon appétit!

* Ingredients (8 to 16 pieces):
2 packs of chickpeas (2x400g & # 8211 gross weight)
1 slice of bread
200 g boiled and mashed potatoes or mashed potatoes (made without milk)
2 eggs
1 shallot
1 clove of garlic
1 tablespoon of turmeric
5 g dehydrated Wakame seaweed (alternatively, use parsley)
Salt and pepper
bread crumbs
Extra virgin olive oil

1) Soak the algae for about 20 minutes in a bowl filled with water. After that, change the water and repeat the operation

6) Incorporate the breadcrumbs, eggs and 200 g of boiled potatoes

7) Season with salt, pepper and turmeric

9) Take back the Wakamé seaweed, drain it well, chop it and add it to the chickpea mixture

10) Stir gently

12) Cook them on both sides in a pan with extra virgin olive oil

13) Serve with a little salad or in a burger bun with a sauce of your choice.

Focus: Wakame seaweed

The Wakame alga is a brown alga belonging to the Alariaceae family, whose scientific name is Undaria pinnatifida. It is a species from the seas of Japan, China and Korea, and has been appreciated for hundreds of years both as an ingredient of traditional cuisine and for its beneficial properties on the body. Precisely because of the various uses that can be done, since 1983 the Wakame seaweed is also cultivated in European seas, especially along the French coast of Brittany. The seaweed is also produced in the Tasmanian seas, and used primarily to supply the Australian domestic market.
The Wakame is presented as a seaweed of length that reaches the meter and a half, with broad leaves generally no more than 30 centimeters, which grows in turbulent waters and characterized by strong currents at a depth between 6 and 12 meters.

This algae lives a moment of strong vegetative growth during the winter season, so the harvest takes place in spring: to make it we use boats, and using long rakes or hooks tear the algae from the substrate. The collected algae are extremely delicate and perishable, once removed from the water for this they must be immediately worked. Generally these are hung from special support structures and dried, an operation which is sometimes preceded by a short preventive boiling. This scalding is mainly carried out in order to eliminate microorganisms capable of causing seaweed decay but, no less important factor, to improve its appearance. The high temperatures in fact give the Wakame alga a green color and therefore a more pleasant appearance compared to the natural brownish shades.
In Japan it is the most important harvested or cultivated species in terms of value and production (Tseng, 1982). In China this species is less popular because growers find it more difficult to manipulate. In order to increase the natural production in the past, stones were placed on the bottom or the cliffs were exploded to increase their engrafting surface. Currently, artificial seeding is done in unpolluted and controlled areas, using zoospores or sporophyll suspensions (specialized leaflets that bring zoosporangi). The cultivation on ropes inseminated with sporophylls has been carried out since 1955. After harvesting, the algae are washed with fresh water and then dried or dried.
The rapid reproduction and growth rates of the Wakame seaweed are particularly high, as well as its resistance and adaptability to different environmental characteristics. For this reason the species has been included among the 100 most invasive species in the world, listed in the (Global Invasive Species Database). Currently the uncontrolled spread of the Wakame seaweed has meant that it represents a serious problem in several coastal areas worldwide, such as the United States, Australia, New Zealand, Argentina, Great Britain, Spain, France. Even the Italian coasts have been affected by this proliferation without control, and especially the Adriatic ones.

It is the main source of alginic acid, a polymer composed of D-mannuronic acid and L-galuronic acid, structurally similar to pectin.

Alginic acid is a polysaccharide widely present in the cell walls of brown algae, it is not synthesized in the human body and the digestive enzymes are not able to break it down. The ability of these polysaccharides to bind with the salts present in the intestine (not only of potassium, sodium, calcium and magnesium, but also of heavy metals such as strontium and cadmium), facilitating their elimination, can have positive reflections hypertension due to the excessive consumption of sodium and as a detoxifying action with regard to the elimination of toxic metals.

Anti-hypertensive action
24 rats with moderate hypertension (systolic blood pressure & gt 160 mmHg) were subdivided into 4 groups (n = 6 / each) and each of them treated, by gastric route, with one of the 4 inhibitory peptides of the Angiotensin-II conversion enzyme, dipeptil -carboxypeptidase (ACE, 10mg / day / kg body weight of Tyr-His, Lys-Tyr, Phe-Tyr and Ile-Tyr) extracted from the Hund algae. (60 g) for 7 days The measurement of systolic and diastolic blood pressure (UR-5000®, Eda Co., Tokyo) performed at the beginning and every 3h until the end of the treatment, showed a significant reduction in blood pressure and ( p & lt0.01 ep = 0.05 for systolic and diastolic pressure, respectively). This experimental study (Suetsuna K, Maekawa K, Chen JR. 2004) addresses a possible anti-hypertensive use of the compound.

Anticoagulant action
20 healthy volunteers of both sexes (age: 23-58 years) were recruited for a pilot study, randomized in two groups (n = 10 / each) and fed with 3 capsules / day based on legumes (3g), control, with 3 capsules / day containing fucoidan (3 g) extracted from the Hund, for 12 days (Liu F, Wang J, Chang AK, et al. 2012) Coagulation tests (Berichrom Antitrombin III®, Dade Actin FSL, Liquid Anti -Xa) performed on plasma samples before and after treatment showed a significant increase (p = 0.01) of the activated thromboplastin partial time (a-PTT) (from 28.41 mg / l to 34.01mg / l, respectively) and of the level of anti-thrombin III (AT-III) (from 113.5% to 117% after 4 days of treatment) in group 2 as well as a reduction (p = 0.04) of the thrombin coagulation time (TT). The fucoidane extracted from the alga has therefore a modest but significant anticoagulant action, to keep in mind among the cumulative side effects in the habitual users of this food.

Antidiabetic action
Fucoxanthin, an important component in wakame, exerts an anti-diabetic effect. A 2009 study conducted in Japan examined the anti-obesity and anti-diabetic effects on obese mice. When wakame seaweed was added to the high fat diet, it significantly suppressed body weight. Prior to seaweed treatment, mice showed signs of hyperglycemia, hyperinsulinemia and hyperleptinemia, and the addition of the same in the diet showed normalizing these conditions. The researchers concluded that wakame seaweed has the ability to prevent diabetes, related disorders and obesity by reversing insulin resistance due to a high fat diet. (Buettner R, Schölmerich J and Bollheimer 2007).

Promotes fat burning

A Japanese study conducted at the University of Hokkaido suggests that the fucoxanthin present in the wakame alga promotes the burning of fats within the fat cells of animals. According to the study, fucoxanthin fights fat in two ways: it encourages the action of proteins that cause fat oxidation and promotes the production of DHA in the liver, which helps reduce bad cholesterol or LDL. Fucoxanthin also reduced abdominal white weights adipose tissue of rats and mice, thereby making it one of the great fat-burning foods. (Asia Pac J Clin Nutr. 2008)

Wakami helps to balance hormones

Wakame seaweed is a natural source of manganese, iron and calcium, three minerals that help to balance hormones naturally. Manganese and calcium help to improve the symptoms of PMS in fact, a study published in the American Journal of Obstetrics and Gynecology found that women who have lower levels of manganese in their blood have more symptoms related to pain and mood during PMS and menstruation. (Am J Obstet Gynecol, 1993) Strengthens the bones

One hundred grams of wakame seaweed provide 15% of the daily calcium value, essential for preventing osteopenia or osteoporosis. Calcium-rich foods help increase bone growth and accelerate bone repair, while calcium deficiency occurs easily because we lose the mineral through our bowels, kidneys and skin. Osteoporosis is a common feature of aging involves bone loss that begins in women at the time of menopause and in men of about 55 years. It can lead to an increase in fracture rates, so it is so important to get enough calcium in your diet. (Nordin BE, 1997).

Reduces the risk of breast cancer

A small body of research suggests that there is a relationship between algae and a reduced risk of breast cancer. In traditional Chinese medicine and Japanese folk medicine, alga is used to treat tumors. People who eat algae regularly, especially in Japan, have drastically lower rates of breast cancer. (Kang et al., 2012) In 2013, researchers at the University of California assessed the possibility of introducing wakame seaweed into the diet of postmenopausal American women. Fifteen healthy postmenopausal women were recruited for the three-year clinical period five of the women did not have any form of breast cancer (they served as a control group) and 10 had survived breast cancer. The consumption of the alga has lowered urokinase-receptor concentrations, plasminogen activator (uPAR), a protein involved in the processes of cell migration and tissue invasion. UPAR is over-expressed in tumors and is considered a negative prognostic factor in various types of cancer. and usually present in higher concentration among postmenopausal women. Researchers believe that wakame seaweed has the ability to lower levels of these receptors and may therefore help explain the lower incidence of mortality caused by breast cancer in postmenopausal women in Japan. (Maruyama et al., 2003) Another interesting study published in 2004 suggests that the fucoxanthin present in wakame may act as a chemopreventive and chemotherapeutic compound in colon cancer cells. (Hosokawa M, Kudo M, Maeda H, Kohno H, Tanaka T, Miyashika K. 2004)
There is no doubt, science is supporting these extraordinary benefits of using wakame seaweed and its effectiveness as a preventive treatment against cancer.

Wakami supports a healthy pregnancy

Folic acid or vitamin B9 and vitamin B12 are essential vitamins for the correct functioning of our body. Vitamin B9 is water-soluble and acts as a coenzyme, together with vitamin B12, in the decomposition and utilization of proteins. The two vitamins are closely related: vitamin B12 deficiency can cause folic acid deficiency, and deficiency of either vitamin can cause anemia. Folic acid is necessary to copy and synthesize DNA, produce new cells and support nerve and immune function. Folate is known to be one of the most important vitamins in a healthy and vibrant pregnancy. For pregnant women, folate deficiency is particularly risky, as it can lead to neural tube defects such as spina bifida, anencephaly, limb malformations and cardiac complications. Because folate is necessary for DNA duplication and for the construction of new cells, it is essential that pregnant women eat foods rich in folate, such as wakame seaweed, to decrease the risk of development problems. (Molloy AM et al., 2008).

Hypocholesterolemic action

The fucoxanthin present in the wakame alga stimulates the liver in the production of DHA (docosahexaenoic acid) helping to reduce the amount of harmful cholesterol in the body. Therefore, it is a great cholesterol-lowering food. A study published in the Journal of Nutrition found that dried wakame powder altered the activities of the enzymes involved in the metabolism of fatty acid in the liver in rats. The rats fed on diets containing wakame powder had low levels of triacylercene, suggesting that its consumption is useful for preventing hyperlipidemia. (Tsuda et al 1957)

Inolte, wakame seaweed is a rich source of omega-3 fatty acids, essential fatty acid in regulating blood cholesterol levels. And since we are talking about cholesterol: algal fibers present in algae are fibers of the original composition that cause hypocholesterolemic and hypoglycemic effects, not to mention the improvement of the intestinal transit they induce.

Use in supplements
While in the countries of origin it is usually consumed as food, its excellent nutritional profile means that in the West the Wakame seaweed is marketed mainly as a food supplement.
The excellent protein content and the good quality of the proteins make it the object of an advertising promotion that paints it as the ideal complement of vegetarian food in its various forms and macrobiotic. Substantially, the wakame seaweed can be considered a tonic, a useful aid to reach the needs of the various nutrients in case of food shortages or increased need. Vitamin and mineral deficiencies, weakness, fragility of nails and hair, fatigue and reduced concentration, are the classic indications of supplements based on wakame seaweed.
The commercial boost to the consumption of Wakame seaweed derives also and above all from the alleged slimming properties, with a stimulus on energy expenditure.
The physiological basis of these characteristics must be sought first of all in the excellent content of iodine and selenium, two minerals essential for the proper functionality of the thyroid, which with its hormones directly affects the body metabolism.
In second analysis, like other Brune algae, wakame seaweed is a known source of fucoxanthin, a carotenoid that appears to activate the UCP1 disaccopating protein. This protein & # 8211 particularly expressed in brown fat & # 8211 promotes the oxidation of fats to generate heat, & # 8220burning & # 8221 them and preventing them from depositing as an adipose reserve.
This effect, now well demonstrated on laboratory mice, is awaiting clinical confirmations in humans: it is however considered that the bioavailability and absorption of fucoxanthin contained in the wakame algae are rather modest.
Due to its richness in soluble fibers (alginates), wakame seaweed, taken in the form of a supplement, can promote weight loss through the satiating effect conferred by the swelling of these colloidal fibers in contact with water inside the stomach. The distension of the gastric walls is in fact one of the signs that favor the onset of the sense of satiety, removing the hunger pangs. Also at the gastric level, alginates contribute to form a sort of protective film on the stomach walls, protecting them from the acid insult of gastric juices it is not by chance that alginates are used in the problems of gastric acidity and gastroesophageal reflux.
Probably these characteristics also explain the results of a recent study, according to which the daily consumption of 4/6 grams of seaweed, typical of most Japanese, can be associated with a low incidence of metabolic syndrome. These benefits would be amplified by the generous presence in the diet of marine fish, also typical of Japanese cuisine.

Recommended intake doses
The recommended intake doses are generally between two and four grams of dried wakame seaweed per day. Naturally, this content significantly reduces the actual amount of beneficial nutrients assumed through the integration of Wakame, making only the contribution of iodine significant.

Alga Wakame as Iodine supplement
Iodine is one of the most significant and characteristic nutrients of wakame. The recommended daily intake of this mineral is 90-150 mcg, a quantity that & # 8211 given to the hand & # 8211 is covered by the simple ingestion of 557 mg (0.557 grams) of dried wakame seaweed.
The maximum dose of iodine that presumably does not cause harm in a healthy person is 1100 mcg per day, a threshold that would be exceeded by the consumption of wakame seaweed in doses higher than 4.23 grams.
Therefore, it is recommended not to exceed the recommended dose and to consult the doctor before taking supplements based on Wakame seaweed, especially in case of diseases or thyroid dysfunction.

Suetsuna K, Maekawa K, Chen JR. Antihypertensive effects of Undaria pinnatifida (wakame) peptide on blood pressure in spontaneously hypertensive rats. J Nutr Biochem 2004
Liu F, Wang J, Chang AK, et al. Fucoidan extract derived from Undaria pinnatifida inhibits angiogenesis by human umbilical vein endothelial cells. Phytomedicine. 201219 (8-9): 797-803
Irhimeh MR, Fitton JH, Lowenthal RM. Pilot clinical study to evaluate the anticoagulant activity of fucoidan. Blood Coagul Fibrinolysis 2009 20 (suppl7): 607-10

Wakame Seaweed Recipes - Recipes

L & # 8217Wakame seaweed (Undaria pinnatifida) is an algae native to the seas Japanese which resembles a large, very serrated leaf.
It grows 6-12 meters deep.

In the center of the top of the & # 8217Wakame seaweed there is a thick mucilaginous rib.
It is originally 60cm to 1.2m long and 30-40cm wide.

There texture and flavor are delicate.

To recognize the best quality one, just compare the shine and softness, the ones that do not pulp easily and are very shiny, then they are the best.


The seaweed leaves should be kept indoors to keep their freshness intact.


L & # 8217Wakame seaweed it can be eaten without cooking after soaking for 3-5 minutes.
It is often cooked for a few minutes. Thanks to the delicate flavor l & # 8217Wakame seaweed it has multiple uses: it goes well with rice, pasta, vegetables, tofu, meat, poultry, fish and seafood.
L & # 8217Wakame seaweed it is often added to soups and salads, and can be eaten as a marinade.
Like Kombu, this seaweed softens the hard fibers of foods and consequently shortens cooking times.
Finally, the & # 8217Wakame seaweed goes well with legumes.

L & # 8217Wakame seaweed it thrives in rapid currents and the most tender fronds come from the most turbulent waters. The plants grow up to about thirty centimeters in height and in deep water from 6 to 12 meters, the maximum development occurs in the winter months and the harvest takes place in spring with a boat and a long rake or with a hook attached to a rope which, by twisting, detaches the root of the plant from the rocky base to which it adheres, once brought to the shore, they are dried and packed or immersed briefly in boiling water and immediately thrown into cold water , to then be put to dry hanging on a rope.
In Japan l & # 8217Wakame seaweed seared fresh is sold in the markets with freshly picked ground vegetables, what is normally exported is dried.
Blanching has two main purposes: to give the wakame a green color and to inhibit the growth of fermenting microorganisms, allowing the plant to be sold as a fresh vegetable for a longer period.
In Japan, l & # 8217Wakame seaweed it is the third most popular alga after nori and the kombu. In the West for its light flavor it is one of the most popular for those not familiar with the taste of algae.

Wakame seaweed: 3 tasty recipes

There wakame is one of the edible seaweed typical of oriental cuisine, in particular of the Japanese one.

Her beneficial properties there are many: the wakame seaweed is, in fact, rich in mineral salts, vitamins and iron, has a satiating effect and, thanks to the fucoxanthin contained in it, accelerates the metabolism.

One of the most famous dishes to savor the wakame seaweed & egrave the typical salad (just what we often eat in Japanese restaurants!). To prepare it, you need to rehydrate the seaweed in typical water and then drain it. Make a mixture of soy sauce, mirin, sesame sami, sesame oil, rice vinegar and yuzo juice and then mix it with the seaweed.

For a more original idea, you can also insert the wakame inside dough.

Ownership and contraindications

In general, algae are recognized beneficial properties useful for keeping the organism healthy: they improve the metabolism and intestinal flora, strengthen the immune system, keep cholesterol, blood sugar and pressure at bay. Wakame, in particular, is rich in proteins, vitamins B and C, magnesium, iron and calcium. As is the case with other sea algae, it has a high iodine content and should therefore be used in moderation in hyperthyroid subjects. Due to its good nutritional profile, wakame seaweed is also commercially available in the form of supplements to combat states of fatigue or nutritional deficiency, detoxify the organism and improve the condition of skin, nails and hair.

Links to seasonal fruit, vegetables and cereals and related recipes

There are some food seeds that are real medicines that are very important for our health.They have been used for millennia for their properties and deserve to be rediscovered and reintroduced into our daily diet in the amount of 2-4 tablespoons per day. total.

Nigella sativa seeds, flax seeds, sunflower seeds, sesame seeds.

These seeds can be used to give new flavor and healthiness to our favorite dishes. The easiest way to use them is to mix them in equal parts and simply sprinkle a spoonful or two on pasta, rice, soups, salads and main courses, or add them to biscuit, cake, bread and focaccia dough.

To give them a stronger and more characteristic flavor, just put them in a non-stick pan without anything else and toast them for about 30 seconds until they only start to take on color (it must be a very light toasting). Roasting must be done immediately before consuming them.

For centuries at the base of the oriental diet, used by the ancient Romans and Celtic peoples, the algae they are considered one of the healthiest foods that our planet is able to offer, due to their richness in vitamins, minerals and antioxidants.

Seaweed can be found in some supermarkets, health food stores and organic food stores. The algae on the market in Italy come not only from ASIA, but also fromEurope, in particular from France, Spain, Ireland and Scandinavian countries, a feature that - in addition to guaranteeing their quality - makes them not only an oriental food, but of ancient European tradition. Below are some of the most common species of algae, accompanied by their properties and methods of use.

Preparation of Wakame seaweed

Wakame seaweed in the feed
Generally the Wakame seaweed is available on the market as a dry product, or in salt (partially dehydrated) to be kept in the refrigerator. In Korean it is called miyeok, in Chinese qundaicai, in French fougère des mers (& # 8220sea fern & # 8221) and in English sea mustard (& # 8220sea mustard & # 8221): the Wakame algae has become a very popular product also in the West where above all, dry food is found on the market, which acquires a lighter and more pleasant taste for those unfamiliar with the intense taste of algae in this case, it is necessary to rehydrate the alga letting it soak in warm water until the leafy appearance and bright color are restored. Alternatively, you can also find it in powder, especially if you want to take it as a supplement.

Depending on the part of the alga, two parts are distinguished and their uses are different:

Ita-wakame: the tenderest fronds are reduced in pulp, pressed and then dried to obtain sheets, such as nori, to be toasted and used to coat rice or crumble as a condiment.
Mekabu: the reproductive part of the wakame at the base of the plant. If dipped in a liquid it opens to flower rich in minerals, it has a strong and salty flavor with a sticky consistency that makes it ideal for cooked and fried soups and vegetables. It is used minced in cooking and is fresh or dried.

Preparation of Wakame seaweed
The procedure is very simple, and relatively fast. The whole leaves of the Wakame seaweed must first be rehydrated in water, which takes place in about ten minutes. The whole seaweed is articulated in leaves and coriaceous stems the latter, definitely not very valuable, must be removed. The Wakame leaves are then cut into small pieces and, since they absorb large amounts of water during cooking, tending to increase in volume, it is good that they are small.
Wakame seaweed, when added to other vegetables, has the ability to soften and make the fibers more tender. For this reason, for example, it is used in the preparation of dishes based on legumes and other vegetables that tend to be coriaceous, improving its consistency and shortening the cooking time.

How to cook wakame seaweed

  1. The dried wakame seaweed is rehydrated, then soaked in water for a few minutes
  2. At this point it is necessary to decide what to do with them: you can thinly chop or mince and add ravioli to the dough, or add them in strips to the salad, an excellent idea is to add them in chunks in a miso soup or as a condiment for fish and rice. . Or they can be shredded, poured into a thick batter and made into pancakes (very popular in Chinese restaurants).
  3. Toppings: sesame seeds, soy sauce, spicy salts and rice vinegar go well with wakame seaweed
  4. Variant: wakame seaweed can also be purchased frozen or in a jar, so it should only be drained and combined with the dish or condiment you prefer (the easiest to propose is the wakame seaweed on which thin slices of raw salmon seasoned with black and white sesame seeds).

How to cook wakame seaweed: tips

Because cooking wakame seaweed? This particular type of seaweed is rich in amino acids and proteins, vitamins B, A, C, E, K, iron, potassium, iodine, selenium and calcium. Excellent as a remineralizer, against fatigue and to promote recovery in convalescence.

It also helps strengthen nails and hair. Not only that, it is an ally of diets because it increases the sense of satiety. For the uninitiated, it also prevents tissue aging.

Attention: the consumption of wakame must be subjected to medical attention if you suffer from thyroid dysfunction. Do not take during pregnancy. Have you ever tried wakame seaweed? What's your favorite recipe?

Vegan recipes: wakame seaweed soup

Consumed in large quantities throughout the East, the algae they are more and more easily found by us too and are the ingredient in wakame seaweed soup.

On sale in health food stores or organic supermarkets, seaweed can be purchased dried, in flakes, or more rarely fresh. Better to choose organic algae, coming from unpolluted seas. Brown, white, green, blue or red, algae are excellent sources of antioxidants, fibers and minerals (iodine, but also calcium, iron and magnesium). They have diuretic, anti-inflammatory, detoxifying properties and are a valuable aid in burning excess body fat.

Wakame soup is super easy to make. Here is the recipe.

For 4 servings: Soak (in water at room temperature) 3 cm of wakame seaweed for about fifteen minutes. Place a mix of vegetables cut into small pieces in a large pot: 3 carrots, 1 stalk of celery, 1 leek large, 3 potatoes, some fungus (champignon, porcini or shiitake).

Add 6 glasses of water and the wakame seaweed, then cook over low heat, with a lid, for about 15 minutes. Season with half a teaspoon of turmeric, a pinch of pepper, one of whole sea salt andchives. Cook for another 5 minutes.

Serve on the table in small bowls adding a little ginger fresh grated.

The quick recipe: seaweed salad

Take 20 grams of dried seaweed and let it soak in water for 15 minutes. Then drain it well and cut it into many thin strips, removing the central part. Put it in a bowl with three cucumbers cut into rings. Meanwhile, steam 7-8 asparagus and, in another pan, heat up a generous handful of Sesame seeds (being very careful not to darken them too much).

Pour the heated sesame seeds, the chopped asparagus into the bowl and dress the salad with extra virgin olive oil, rice vinegar, a sprinkle of soy sauce, a pinch of salt marine integral and del chili pepper in powder.

Article published in Starbene n ° 48 on newsstands from 15 November 2016


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