As this planet’s singularly most mineral-rich food (besides dirt!), sea vegetables contain all of the minerals needed for health. With 10 to 20 times the mineral density of land plants, plus the added punch of a range of vitamins, sea vegetables added to your diet will help meet your nutritional needs, help you to feel more grounded, and will beautify your skin, hair, and nails. This family of vegetables ranges from microscopic plankton to massive kelp plants more than 1,500 feet long, and is one of the most underutilized foods, even though it’s one of the world’s most abundant (and least expensive to grow)!
Used for centuries by coastal cultures such as the Chinese, Japanese, Irish, Inuit, Northeastern North American, and Scottish. Sea veggies are highly versatile foods, which can be easily incorporated into many dishes such as soups, salads, stir-fries, and desserts. Population studies show that people with diets high in sea vegetables have few symptoms of mineral deficiencies and longer life spans.
Sea vegetables have been used medicinally to treat hypertension, heart disease, goiter, kidney disease, ulcers, obesity, constipation, menstrual disorders, high cholesterol, cancer, radiation poisoning, heavy metal toxicity, and more. They are known to reduce blood cholesterol, remove metallic and radioactive elements from the body, strengthen bones and teeth, aid nerve transmission, improve digestion, and soften hard masses, tumors, and fibroid tumors. In particular, sea vegetables can benefit the thyroid because they contain high concentrations of calcium, iron, iodine, phosphorus, potassium, sodium, zinc, magnesium, copper, chromium, vitamin A, and B vitamins.
Selection and Storage of Sea Vegetables
Top-quality sea vegetables are grown wild and harvested from clean coastal areas. Our second choice is to use the high-quality brands found in health food stores. Be sure to choose organic, sun-dried brands. You can also find commercially harvested seaweeds in Asian markets. Dried seaweed will keep for several years if wrapped tightly, covered, and stored in a cool, dry place. Soaked or fresh seaweed will last 1 to 3 days in the fridge and should be re-rinsed before using. Here are some more common sea vegetables:
Arame: soak 5 minutes, simmer 5-10 minutes. With its sweet, mild taste, it is delicious raw, sautéed alone or with land vegetables. Also good added cold to salad, rice, or freshly chopped veggies with a vinaigrette dressing.
Dulse: does not require cooking. Try using dulse flakes as a condiment. Easily sprinkled on top of soups, salads, and veggies. It’s especially great on potatoes and corn dishes. Slightly salty and smoky in flavor, it is a nutritious alternative to salt for those on low or no salt diets. Get kids eating sea veggies without them knowing!
Hijiki: rinse, then soak 20 minutes, rinse again; or can be simmered for 30 minutes to 1 hour; expands over 4 times when soaked. One of the most mineral-rich of all sea vegetables, high in calcium and protein, it tastes great flavored with toasted sesame oil, cider vinegar, and tamari. Add to noodle dishes or stir-fry with carrots and onions.
Kelp: use as a salt substitute or condiment in powder form. High in calcium and iodine, it acts as a natural tenderizer when added to beans and stews.
Kombu: best used in slow-cooking soups, beans, and stews, to both flavor and tenderize. Add a whole piece about 2 to 4 inches long, remove once tender, chop up and place back in the dish. Can become bitter if rapidly boiled.
Wakame: soak 5 minutes before using, then rinse; or add directly to soups without soaking. This is the seaweed most often added to miso soup. With its sweet flavor, it also makes a great cold salad.
Nori: loaded with Vitamin A and protein (most of all sea vegetables). Often lightly toasted for sweeter flavor. Shred and add to soup, salad, or stir-fry. Used as the basis for sushi rolls (maki).
Agar: Excellent source of trace minerals and calcium. High in fiber (used as a natural laxative). Thickens with short cooking to make pudding and custard-like desserts.
Try this simple recipe to get started exploring and enjoying seaweed in your diet!
Simple, Sumptuous Seaweed Salad
- 1 package (~2 oz) dried arame seaweed (or other variety)
- 6-7 cups thinly sliced raw vegetables (e.g. cabbage, carrots, red peppers, scallions, celery) 1/4 cup raw apple cider vinegar
- 1 Tbsp toasted sesame oil
- 1/3 cup olive oil
- 1/8 cup Bragg’s aminos (or naturally-fermented soy sauce or tamari or coconut aminos (a soy-free alternative)) 4 tablespoons sesame seeds or Gomasio (if using the latter, reduce or eliminate additional sea salt) Seasalt and ground pepper to taste (both optional)
- Cut into thin strips (if seaweed is in a sheet; arame will already be shredded in texture), and place in a large mixing bowl.
- Add tepid water to fully cover and allow to soak for 15 minutes. Drain water and squeeze dry. In a separate bowl, combine the vinegar and both oils. Pour the dressing over the seaweed and toss.
- Mix in other vegetables and stir well, ideally with clean hands and squeezing vegetables to soften and marinate. Allow mixture to marinate further in the refrigerator for at least one hour before serving.
- Remix and taste for seasonings; add sea salt. Flavors will be particularly excellent the 2nd or 3rd day after preparation.
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References:
Healing with Whole Foods, by Paul Pitchford, pages 580-595
Food and Healing, by Annemarie Colbin, pages 180-181
The Self-Healing Cookbook, by Kristina Turner, pages 115-129
Sea Vegetable Celebration, by Shep Erhart and Leslie Cerier, 2001, Book Publishing Company •
Cooking with Sea Vegetables, by Peter and Montse Bradford, 1985, Healing Arts Press
