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Hijiki and Vegetables  ©Deborah Barr

Hijiki Sea Vegetable benefits the thyroid.  It is an excellent source of calcium, iron, and iodine; vitamins B2 and niacin; normalizes blood sugar levels; aids in weight loss; builds bones and teeth; soothes nerves; supports hormone functions.  Read my related article, Salt--Friend or Foe.

Cook hijiki with vegetables 25-30 minutes.  Eat a side dish 2-3x a week.   You may have to acquire a taste for Hijiki, and once you do, you and your body will crave its superior nutrition.  You can always increase the amount of vegetables and use less hijiki, or substitute arame for the Hijiki.  Arame has a mild taste.


¼ cp. Hijiki (or Arame ) dried                        1-2 tsp. wheat free soy sauce

1 small onion                                                    ¼ tsp. grated ginger

1 medium carrot                                              Water to cover

One tsp. Toasted sesame oil

Soak  Hijiki in cold water 10-15 minutes.  Pour off soaking water.  Cut onion and carrot thin.  Slice or chop the hijiki.  Place small amount of toasted sesame oil in a skillet and heat.  Add hijiki and sauté a few minutes.  Next add onions and carrots and sauté a few minutes more.  Add water to cover.  Bring to a boil, cover pan with a lid, reduce heat and simmer 30 minutes.  Add soy sauce and grated ginger for last 10 minutes of cooking.  Remove lid and simmer a few minutes more until all liquid is absorbed. 

NOTE:  You can vary the vegetables in this dish.  The following are nice additions: dried Shiitake mushrooms, tofu or tempeh, green cabbage, parsnips, squash, leeks, scallions, parsley, etc.  Roasted almonds or walnuts can be added at the end.

I often add a few TB. of mirin which is a rice cooking wine.

Sautéing hijiki or arame in good quality oil is necessary to help metabolize the minerals in the seaweed.

Quality matters. I prefer to purchase Hijiki and all sea vegetables from a reputable  Health Food Store rather than an Asian Market--they often contain artificial ingredients.

More Sea Vegetable Recipes:

Sensuous Sea Salad

Arame with Pumpkin Seeds and Sprouts

Recipe Index

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Schedule a 30-minute consultation/evaluation with Deborah Barr, 29-year Holistic Health professional. Wouldn't you like to  reverse health, weight, and emotional conditions in safe, effective ways? Sessions can be done by phone, Skype or at my Pittsburgh office. Questions? call 412.361.8600 or send email to 

©Deborah Barr, 1990-2014.  All rights reserved.








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