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Just one tablespoon of dulse flakes (a type of red seaweed) serves up 837 micrograms of iodine, or 557 percent of the daily value (DV), according to the USDA. That may sound like an excessive amount of the mineral, but the tolerable upper intake level for adults ages 19 and up is 1,100 micrograms of iodine per day, per the National Institutes.
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The solution: dulse, an edible seaweed that, when ground down into flakes (which you can buy in lots of stores and on Amazon), adds a similarly salty quality to the aforementioned foods. Unlike salt, however, it's not jam-packed with sodium. Compared with salt's 2,300 milligrams of sodium per teaspoon, dulse has just 15 milligrams.
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As a crisp garnish: Cut a small amount into bite-size pieces with kitchen shears and sauté in a bit of vegan butter or olive oil until crisp. Use as a garnish for baked or mashed potatoes or pasta. As a seasoning: Crumble skillet-toasted dulse finely and sprinkle as a seasoning over salads, hot or cold noodles, and tofu dishes.
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Use an equal amount of dulse flakes or crumbled nori seaweed as a substitute for bonito flakes. Kombu or Konbu. Kombu is a type of kelp with a deep, savory flavor; its high glutamic acid content adds umami to the dish. Use a small piece (approximately 2-3 inches) of kombu or konbu when simmering broths or sauces.
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Or use a mixture of these substitutes. For salads: Use dulse or any of the other seaweeds, like wakame, arame, or hijiki. Rehydrated shiitake mushrooms are another option. Dulse. Dulse isn't as popular as kombu, but this leafy lettuce look-alike deserves the same hype!. How to substitute: replace 1 strip kombu with 2 cups bonito flakes.
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Start by adding ½ cup dried shiitake mushrooms to a pot filled with 4 cups of water. Next, add ¼ cup soy sauce or tamari, 2 4×4 inch sheets of seaweed, 2 ½ tablespoons of salt, and a dash of powdered garlic. Bring the pot of water to a slow boil then simmer on low until the volume has reduced by half.
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Dulse Benefits. 1. It's a Good Source of Iron. Iron is a mineral that's needed for healthy blood, and it allows oxygen to be transported throughout the body, according to the Harvard T.H. Chan School of Public Health. A 1/4 cup serving of dulse seaweed flakes will give you 4 milligrams of iron, which is 22 percent of your daily recommended value.
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5. Baby Anchovies. Baby anchovies have a very strong flavor, being salty and fishy, which makes them a great substitute for bonito flakes when making a broth or soup. The best type of baby anchovies to use are dried ones, as these definitely have a stronger flavor, and are more similar in texture to bonito flakes.
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Add a scant teaspoon to smoothies. Crisp the dulse in a pan and use it in a sandwich with lettuce and tomato for a vegetarian take on a BLT. Make a seafood and sea-vegetable paella and crumble toasted dulse over the top, along with charred lemons and plenty of clams and mussels.
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To achieve that bacon-like effect, pan-fry some dried whole-leaf dulse with oil over medium-high heat until crisp, then slap it between two slices of bread with lettuce, tomato, and mayonnaise for.
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Dulse flakes make a perfect salt substitute for those on a low salt diet. Sea vegetables contain natural salts within a whole food matrix as opposed to concentrated sea salts that are relatively higher in sodium content compared to their ratio of other minerals and nutrients.. The dried flakes make a great salt substitute and whole pieces.
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creathnach, dillisk, red dulse, sea lettuce flakes This is a salty seaweed, so it makes a great salt substitute in soups and stews. Some people eat it raw, like beef jerky.
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Add strips of whole-leaf dulse to your favorite pickled vegetables. Sprinkle flakes over your morning eggs. Steep whole-leaf dulse in water for a restorative and savory "tea.". Mix flaked dulse into homemade cracker dough. Add to a bowl of ramen. Sprinkle flaked dulse over a baked potato to amp up the flavor of a classic.
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When substituting dulse for bonito flakes, use twice as much dulse. Dulse, like bonito flakes, can be utilized in a variety of ways. To prepare stock with dulse, soak it in a bowl of water for a few minutes. Place it in a pot and bring it to a boil. 5. Shellfish stock or powder. Any shellfish will produce an umami flavor required for a savory dish.
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Flavor-wise, mackerel powder is the closest substitute for bonito flakes. Other suitable replacements for bonito flakes include dulse flakes, nori, kombu, shiitake mushrooms, Iriko (baby anchovies), toasted soybeans, and nutritional yeast. Essential to Japanese cuisine, Bonito flakes ( Katsuobushi) add a rich umami flavor to savory dishes.
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It has the most iodine compared to other seaweed flakes, making it a great Dulse flakes substitutes. 4. Triple Blend Flakes. Triple-blend flakes might be the best on this list. It blends Dulse flakes, Sea lettuce, and Laver flakes. Instead of using 100% Dulse flakes, you can get the benefits of 3 nutritious sea vegetables at once.