healthy meal ideas

Spin your interest in sushi, grains, or soy into an exploration of sea vegetables, ancient grains, or tempeh.

RODALE NEWS, EMMAUS, PA—Recently, food marketers began talking about a trend towards discovery and adventure when it comes to eating. But we’re not talking about extreme eating here: It’s more about branching out and adding a new ingredient or dish to the mix of foods you’re eating right now. According to a report by marketing research company TNS Landis, tastes favored by "adventurous eaters” include sushi, whole grain dishes, spicy flavor profiles and soy/tofu-based products. We asked Amy Chaplin, executive chef at Angelica Kitchen in NYC, to give us her spin on these foods, with suggestions that are as superhealthy as they are tasty. (You can find the foods she suggests at specialty markets, but some are also available in supermarkets if you troll the ethnic- and bulk-food aisles.)

#1: If you like sushi, try sea vegetables.

Sea vegetables are some of the most nutrient-dense and mineral-rich foods available. Says Chaplin, “Most people are comfortable eating common sea vegetables like nori, which is used in sushi, and don’t mind the small amount of wakame [an edible seaweed] that is commonly found in miso soup." But, she says, if you're ready to plunge into deeper waters for some healthy meal ideas, there are many different kinds of sea veggies that will add unique flavors to your everyday meals.

One example? Hijiki, a black ribbonlike seaweed that is very similar to arame. It detoxifies the body and is an excellent source of calcium, iron, and B2. It also helps normalize blood sugar levels and aids in weight loss. “At Angelica Kitchen we make 'Hijiki Caviar,' which has a salty, fishy taste; it’s hijiki chopped fine and used as a garnish. We add it to our Dragon Bowls—those are bowls of rice, beans, tofu, sea vegetables, and steamed vegetables.” Hijiki is easy to use; it can be soaked in boiling water for 10 minutes and added to salads, simmered in soups or stews or, once soaked, added to pies or quiches. Chaplin sometimes adds a pinch to grain pilafs for extra nutrition.

Agar (a.k.a. agar agar, if you're not in a hurry) is another sea veggie to try. Once dried, this seaweed is clear and can be used as a vegetarian gelatin. It’s most commonly found in desserts, as it adds texture but virtually no taste or color. According to Chaplin, agar reduces inflammation, helps promote healthy digestion, and aids in weight loss. It contains no calories, and is said to help dispel toxins from the body. Try it in kanten, a refreshing dessert made from agar and fruit juice. To make it, simmer 1 cup of fruit juice with 1 tablespoon of agar flakes until they dissolve, then chill to set. When it’s completely cooled, blend it in a food processor until smooth, and serve with chopped fresh fruit. At Angelica Kitchen, Chaplin layers kanten in a parfait with nut cream and a cookie crunch.