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Kale with Hijiki
This easy-to-prepare recipe offers an exciting twist to kale with the flavor and extra benefits of the hijiki. It is a complement to just about any Asian-flavored meal.
Kale with Hijiki Prep and Cook Time: 15 minutes

Ingredients:
  • 1 lb kale
  • 1 TBS dried hijiki (or arame if you prefer), soaked in 1 cup warm water
  • 2 TBS soy sauce
  • 1 TBS rice vinegar
  • 2 medium cloves garlic, pressed
  • 1/2 TBS minced fresh ginger
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste
  • 2 tsp sesame seeds
  • *For more on the safety of sea vegetables such as hijiki

Directions:

  1. Rinse and soak hijiki while preparing rest of ingredients.
  2. Fill bottom of steamer with 2 inches of water.
  3. While steam is building up, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices and let both leaves and stems sit for 5 minutes.
  4. Chop or press garlic and let sit for at least 5 minutes to bring out their hidden health benefits.
  5. Place chopped kale in steamer and steam for no more than 5 minutes.
  6. While kale is steaming, whisk together soy sauce, pressed garlic, minced ginger, olive oil, salt, and pepper.
  7. After squeezing excess water from the hijiki, add hijiki add to the dressing.
  8. In a bowl, toss kale with the dressing and then sprinkle with sesame seeds.
Serves 4

Nutritional Profile

Kale with Hijiki
1.00 serving
(149.71 grams)
Calories: 84

NutrientDRI/DV




 copper23%

 calcium19%


 iron15%







 fiber7%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Kale with Hijiki is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Kale with Hijiki
1.00 serving
149.71 grams
Calories: 84

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C66.57 mg8919.1excellent
manganese0.56 mg286.0very good
vitamin A249.78 mcg RAE286.0very good
copper0.21 mg235.0very good
magnesium75.92 mg194.1very good
calcium186.68 mg194.0very good
iron2.71 mg153.2good
vitamin B60.20 mg122.5good
potassium370.39 mg112.3good
phosphorus60.20 mg91.8good
protein3.82 g81.6good
vitamin E1.09 mg (ATE)71.6good
fiber1.79 g71.5good
vitamin B31.10 mg71.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Kale with Hijiki

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