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Nourishing Tips & Recipes


Updated: 4 days ago

Sometimes the way you prepare a vegetable makes all the difference. This superfood salad calls for carrots lovingly cut into matchsticks (a technique also known as julienne). I use “lovingly” as a euphemism for painstakingly, but it really does become a meditative experience. We used to make this salad with shredded carrots and got mixed reviews, but once we made it with matchsticks, we had an instant hit. Plus, the pop of the bright orange carrots with the black seaweed makes this a particularly beautiful dish. This recipe calls for hijiki or arame seaweed. Hijiki has a robust and earthy taste, while arame is more mellow and may be friendlier for those just starting on their seaweed journey. Both types of seaweed impart some serious nutrition. See the Pantry (page 191) for inspiration. We top this salad generously with a Super-Seed Shake.



  • One1/2-inch piece of fresh ginger, roughly chopped (about ½ teaspoon)

  • 1/4 cup extra-virgin olive oil or avocado oil

  • 2 tablespoons rice vinegar

  • 2 tablespoons fresh orange juice

  • 1 tablespoon toasted sesame oil

  • 1 1/2tablespoons soy sauce

  • 1/2 tablespoon honey

  • Salt to taste


  • 1/4 cup dried hijiki or arame seaweed

  • 5 large carrots Optional toppings:

  • 1 cup diced orange slices

  • 3/4 cup pomegranate seeds

  • 3 tablespoons sliced scallions

  • 2 or more tablespoons Super-Seed Shake (page 850)

  • Few drops of hot chili oil, hot sesame oil or Sriracha

  • Umeboshi plum paste (start slowly, add to taste)


1 To make the dressing: Combine all of the dressing ingredients in a blender and blend until smooth. Set aside.

2 To make the salad: Soak the seaweed in 1/2 cup warm water for 10 minutes. Drain well, discard the soaking liquid, and then set aside.

3 It’s time to lovingly cut your carrots into matchsticks. Peel the carrots and cut them into 2-inch sections. Trim just a little off each of the four sides of each section to form a rough rectangle; the discarded edges are for nibbling.

4 Thinly slice the carrot rectangles lengthwise. Stack the slices and cut lengthwise to form matchsticks. (I dig my nails into the top of the stacks so they don’t squirm away from me as I cut.) Cut the matchsticks crosswise so they’re perfectly bite-sized. You should have about 5 cups. (To save time, if you have a julienne blade for your food processor or if you have a mandoline, by all means, go ahead and use it here.)

5 Put the carrots in a heatproof bowl. Pour scalding water over them and let stand for exactly 30 seconds; the carrots will turn bright orange. Immediately drain the carrots in a colander and cool them under cold running water to halt the cooking process. Pat thoroughly dry. The matchsticks should be firm and crisp.

6 In a medium bowl, toss the carrots with the seaweed and dressing. Top with any of the optional items if desired. Serve immediately or refrigerate, covered, for up to 4 days.


Want more essential health wisdom and nourishing recipes? The Nourish Me Kitchen 2-volume book has got you covered. Explore functional-medicine foundations and 300 family-friendly, body-thriving recipes by Dr. Erika Siegel here.

The Nourish Me Kitchen Two Volume Book from Dr. Erika Siegel



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