This sunflower, Brazil nut, and pecan butter is the ultimate staple for quick snacks and no-cook breakfasts.
Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Paleo, Low-Carb, Keto
Furikake is a traditional Japanese condiment and rice topping made from seaweed, sesame seeds, salt, and sugar. In Japan, there are dozens of variations of furikake. However, here in the U.S., when someone says furikake (pron. Foo-dee-kah-ke), this basic sesame-seaweed combination is usually what they’re talking about.
Nori, or the dried sheets of seaweed your California roll gets wrapped in, happens to be the main seaweed in this furikake. Unlike some types of edible seaweed, it doesn’t contain an über-high amount of iodine* (see note).
I could eat furikake by the spoonful, but I especially like it sprinkled atop a Japanese-style breakfast bowl. In the one pictured below, I used some leftover short-grain brown rice, an over-easy egg, peas, chives, and a drizzle of chili oil. A few slices of avocado would be nice, a slash or two of sriracha, maybe slivers of smoked salmon, or a handful of wilted chard. Whatever floats your boat. It’s always nice to have another warm and satisfying, gluten-free breakfast idea.
Here’s some info about the thyroid-friendly nutrients in this dish:
- Dried seaweed is one of the best natural food sources of iodine* (see note). Nori, or the dried sheets of seaweed used in furikake, provides approximately 24 mcg of iodine per sheet. It is considered a low-calorie, high-fiber, cheap superfood with a 6-month shelf life.
- Iodine* (see note) is a crucial element to the production of thyroid hormone, and since our bodies do not make it naturally, we depend on dietary sources.
*A note on iodine: According to our team nutritionist, Adrienne Klein, thyroid patients should not be on an iodine supplement unless directed and supervised by a qualified physician. She adds that supplementing with iodine is a different beast than dietary iodine, since most of the iodine we get from food that is not utilized by the thyroid gets excreted through urine. The recommended daily allowance for iodine in an adult is 150 mcg, with an upper limit of 1100 mcg iodine consumption through food.
Furikake is a traditional Japanese condiment and rice topping made from seaweed, sesame seeds, salt and sugar. Dietary Compliance: Gluten-free, Dairy-free, Almost-Paleo, Paleo, Low-Carb, Keto
MAKES 1 CUP
- 1 cup bonito flakes, loosely packed
- 3 sheets nori, torn or cut into small pieces
- 1/2 cup sesame seeds, white, black, or combo
- 1 tbsp. Coconut aminos
- 1 tsp. mirin, sweet rice wine
- 1/4 tsp. toasted sesame oil
- 1/2 tsp. fine sea salt
- 1 tsp. packed coconut sugar
Preheat oven to 250F. Line a rimmed baking sheet with parchment.
In a food processor combine the bonito flakes and nori bits. Pulse until coarsely chopped.
In a small bowl combine chopped bonito/nori mixture, and remaining ingredients. Stir well to combine and coat evenly.
Spread in an even layer on parchment-lined sheet, and bake for 20 minutes, stirring every 7 minutes or so. Mixture is done when dry, fragrant, and lightly toasted.
Let cool (2 hrs) before storing in an airtight container for up to 3 weeks.