Mozuku su（もずく酢）
What kind of dish is Mozuku su??
Mozuku su is a dish of okra and mozuku seaweed marinated in sweet vinegar, and is a standard appetizer at Japanese restaurants.
This dish has long been popular in Japan as shojin ryori (Buddhist cuisine), and can be eaten by vegetarians and vegans.
Mozukusu is very easy to make, but nama mozuku (fresh mozuku) is not always available at supermarkets.
Therefore, when eating it at home, the standard method is to purchase mozuku seaweed individually packed in plastic cups for one person soaked in vinegar liquid.
I like to eat it by mixing a small amount of vegetables such as okra and cucumber, because I feel that commercially available mozukusu is a little too sour and salty.
And if I am lucky enough to find nama mozuku (fresh mozuku) at the supermarket, I will cook it at home.
Because the mozuku is fresh, the texture is very good, and I can feel safe that it does not contain food additives. (Mozuku, which is written as “生食用＝namashokuyou,” does not need to be heated.)
Mozuku is a type of seaweed that is slightly sticky like kelp. The sticky component is water-soluble dietary fiber.
This dish has a refreshing flavor, goes down easily, and is also expected to regulate the intestines, making it the perfect menu for summer when appetites tend to decrease.
Adding protein such as kanikama (crab sticks), tuna flakes, and chicken breast, as in this recipe, makes for a nutritionally balanced dish.
What kind of foof is mozuku??
Mozuku is a type of seaweed that looks like threads. Most of the mozuku consumed in Japan is farmed in Okinawa. In the natural world, it grows by attaching itself to other seaweed, but currently it is cultivated by attaching it to ropes.
Seaweed is an ingredient with low calorie and carbohydrate content. You can eat it without worrying about dieting, so it is recommended when you want a healthy side dish.
Mozuku contains a water-soluble dietary fiber called fucoidan, which is what makes mozuku so slimy. Soluble dietary fiber is expected to have effects such as improving constipation, suppressing rise in blood sugar level, and lowering blood cholesterol level.
About iodine intake
Iodine is abundant in foods found in the sea, especially in seaweed such as kelp, hijiki, and wakame seaweed.
For this reason, Japanese people who live in island countries surrounded by the sea tend to have an excessive intake of iodine. Conversely, people living in countries without sea are prone to iodine deficiency.
Most of the iodine in the body is in the thyroid. Excessive iodine intake from food does not usually affect thyroid function. However, in rare cases, the thyroid gland may become overactive and the secretion of thyroid hormones may decrease. Thyroid hormones control physiological processes such as reproduction, growth and development.
If pregnant women are deficient in iodine, in addition to stillbirths and miscarriages, the babies born may suffer from retarded mental development, short stature, and deaf-muteness.
The recommended intake of iodine for Japanese is 130μg/day. (The upper limit is 3000 μg/day, and 2000 μg/day for pregnant women.)
Mozuku contains 140μg of iodine per 100g. 50g per person is a good amount to use at one time.
It means that you should eat the right amount of any kind of food.
NUTRITION FACTS of Mozuku Su Recipe (Mozuku seaweed pickled in sweet vinegar)
Total Nutrition Value
- 126 kcal
- Protein 4.0 g
- Fat 0.3 g
- Carb 25.2 g
- Salt Equivalent 3.1 g
INGREDIENTS for Mozuku Su Recipe (Mozuku seaweed pickled in sweet vinegar)（2SERVINGS)
- Mozuku 100g
- Okra 30g
- Kanikama(Crab sticks) 15g
- ☆Grain Vinegar 45g
- ☆Sugar 18g
- ☆Soy sauce 18g
Mozuku Su Recipe (Mozuku seaweed pickled in sweet vinegar) COOKING INSTRUCTIONS
- Wash the fresh mozuku seaweed in water to remove some of the slime on its surface.
- Sprinkle 1 teaspoon of salt (not included in the recipe) on the okra and roll it on a cutting board, holding it down with the palm of your hand. This will remove the fine hairs on the surface of the okra.
- Boil water and boil the okra for 2 minutes, then place in ice water to cool.
- Cut off the tough top of the okra and chop it into small pieces.
- Tear the crab sticks into thin strips.
- Combine the grain vinegar, sugar, and soy sauce and microwave for 30 seconds, then cool. This will dissolve the sugar and reduce the sourness.
- Mix all the ingredients together.
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