Recipe for Pressed Salad with Wakame

This salad uses a traditional macrobiotic technique and presses salted, thinly sliced raw vegetables to create a softened and slightly pickled effect. Full of active enzymes and minerals from the sea vegetable wakame, this salad is delicious and nutritious.

[Credit: ©iStockphoto.com/Crisferra]
Credit: ©iStockphoto.com/Crisferra

Preparation time: 20 minutes

Pressing time: 2 hours

Yield: 8 servings

1 ounce dried wakame seaweed

4 cups napa cabbage, thinly sliced

1 cucumber, cut in half lengthwise, de-seeded, and sliced thinly

1 cup thinly sliced daikon or red radishes

2 stalks celery, thinly sliced on the diagonal

1 cup thinly sliced red onion

2 cups grated carrot (about 2 medium carrots)

1 medium sweet-tart apple, cored and thinly sliced

2 teaspoons salt

1 teaspoon umeboshi vinegar or apple cider vinegar

  1. To prepare the wakame, rinse under cold running water for 30 seconds.

    Place in a bowl and cover with cold water; soak for 10 minutes. Squeeze dry and trim away any spines if the pieces are whole. Slice into thin strips.

  2. Combine the wakame, vegetables, and apple in a large stainless steel or glass mixing bowl.

    Sprinkle the salt on top and toss well to evenly distribute the salt.

  3. Place an inverted dinner plate smaller than the bowl opening on top of the vegetables in the bowl and press down.

    Place something heavy (such as a few large cans of beans or tomatoes, or a gallon jug of water) on the plate to weigh it down.

  4. Leave the bowl at room temperature, away from sunlight or a heat source, for 2 hours.

    Remove the plate, drain any pooled liquid from the bowl and squeeze out any excess liquid from the vegetables.

  5. Taste the vegetables.

    If they’re too salty for your taste, rinse them lightly with cool water and pat them dry with clean kitchen towels. Toss with the vinegar and serve.

Per serving: Calories 44 (0 from Fat); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 94mg; Carbohydrate 10g (Dietary Fiber 3g); Protein 2g.

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