How to make Gomashio: Japanese Sesame Salt with seaweed

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How to make Gomashio

This week I’ve been diving in and out of my favourite Macrobiotic cook books, and have an energetically warming, grounding, nourishing millet dish on the way for you. A delicious and easy to make condiment that really jazzes up your plant based dishes, is the Japanese sesame salt – gomashio.

Gomashio is traditionally a simple combination of toasted sesame seeds, ground with sea salt. Used as a seasoning over anything really – it’s fabulous sprinkled in your sushi before you roll it up, over hot soups and broths, salads and grains.

How to make Gomashio - the classic Japanese sesame salt - with a seaweed twist! Recipe here. Click To Tweet

Now, I have a wee twist on this classic, it simply adds a bit of seaweed – which gives the added benefit of sneaking in some minerals – particularly, iodine.

The variety I have used is called Karengo, which is a delicious, yet mild tasting seaweed related to nori, native to New Zealand. Dulse flakes or kelp would work a treat if you can’t get your paws on New Zealand Karengo (I suspect wakame would be a bit tough, it is much nicer reconstituted in water/broths/soup).

How to make Gomashio


Karengo is the Maori name for Porphyra spp., a species of red seaweed that has long been a part of the traditional diet. It grows abundantly along the Kaikoura coastline in the South Island. In the 1800’s, European settlers in New Zealand would make it into a milk pudding with a local variety of carrageenan, and, it was sent (dried) to troops during the Second World War – perhaps for its laxative effects (bizarre but true!) [1].

By the way, you may be more familiar with carageenan as Irish Moss – used in raw foods cuisine as a natural thickener – for example, to make a mousse, pudding or light cake without using cashews. I’ve done a post on How to Make Irish Moss Paste here. 

History aside, seaweeds in general are known to be a good source of minerals, and, as our soils are so deplete, including just a little daily is a good way to up your intake, and incorporating them into a tasty seasoning is one such way to go about it.

Happy experimenting – I’ll be sharing the perfect dish to use your new sprinkles on soon.


How to make gomashio – Japanese sesame salt condiment. #gomashio #gomasio #gomashiorecipe #gomasiorecipe #AscensionKitchen // Pin to your own inspiration board! //
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5 from 1 vote

How to make Gomashio

Sesame, seaweed and salt combine to make a simple yet tasty condiment. Yields approx. 2 cups, 32 servings (1 tablespoon per).
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Condiment
Cuisine: Japanese, Vegan, Vegetarian
Servings: 32
Calories: 30kcal


  • 1 cup sesame seeds
  • 1 cup karengo fronds or, dulse flakes, kelp
  • Two teaspoons coarse sea salt


  • Toast the sesame seeds in a dry non-stick frying pan and set aside.
  • Toast the karengo fronds.
  • Add all ingredients to a food processor. Blitz till combined. Store in an air tight jar in the pantry.
  • Yummy in sushi, or sprinkled over soups and salads.


Calories: 30kcal | Carbohydrates: 1g | Protein: 1g | Fat: 2g | Sodium: 53mg | Fiber: 0.5g | Sugar: 9g | Calcium: 4% | Iron: 7%
Nutrition Facts
How to make Gomashio
Amount Per Serving
Calories 30 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 53mg 2%
Total Carbohydrates 1g 0%
Dietary Fiber 0.5g 2%
Sugars 9g
Protein 1g 2%
Calcium 4%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.


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@ascensionkitchen #ascensionkitchen

How to make gomashio – Japanese sesame salt condiment. #gomashio #gomasio #gomashiorecipe #gomasiorecipe #AscensionKitchen  // Pin to your own inspiration board! //

  1. Smith, J.L., Summers, G., & Wong, R. (2010). Nutrient and heavy metal content of edible seaweeds in New Zealand. New Zealand Journal of Crop and Horticultural Science, 38(1), 19-28. Doi: 10.1080/01140671003619290


Hi I’m Lauren, practising Naturopath, Medical Herbalist, Nutritionist, and essential oils educator in Auckland, New Zealand. I’m incredibly passionate about food as medicine, and helping people connect with the healing power of Nature. I’ve been sharing my recipes and health articles here since 2012.

BNatMed, AdDip NutMed, BCS, Certified FitGenes Practitioner.