Scooping products derived from kelp and algae, such as spirulina and dulse, into smoothies for an infusion of protein and energy is a relatively recent phenomenon in the West. But East Asian cultures have known about the benefits of seaweed for thousands of years. And Japan is home to some of the longest-lived people on Earth — might seaweed play a role in their longevity?
Adetunji Toriola, MD, PhD, Washington University professor of surgery at Siteman Cancer Center
“The health benefits associated with seaweed products are still under study. Low in calories and rich in bioactive components, the various species of seaweed can be a healthy and environmentally sustainable addition to your snacks and meals. Depending on the type, seaweeds contain iodine, vitamin B12, antioxidants, carotenoids and flavonoids. Carotenoids and flavonoids may help protect against certain cancer types and flavonoids may also help reduce the risk of cardiovascular disease. Iodine can help with thyroid function, but the high levels of iodine in seaweed indicates that for optimum health benefits, it is better to enjoy this green, leafy vegetable in regular but small amounts. Try eating seaweed with other vegetables like broccoli, cabbage and bok choy,” says Adetunji Toriola, MD, PhD, professor of surgery at Washington University School of Medicine.
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If the thought of eating seaweed is intimidating, think of it like any green land-based plant. Many seaweeds even look like lettuce, but they’re far more nutritionally dense. A little seaweed goes a long way. It’s versatile and can be found fresh, dried or in powdered form. It brings incredible umami flavor and a whisper of the ocean to a broad range of dishes.
“If you are tired of the same recipes, try using seaweed in your next soup, salad, smoothie or homemade sushi roll,” Toriola says. “The salty yet savory flavor makes seaweed the perfect ingredient to create new tastes and textures while also boosting your intake of vitamins, minerals and other nutrients.”
Types of seaweed
Dulse
When it’s fresh, dulse looks much like red leaf lettuce, but it usually comes in flakes or powder and is used to impart the brine of the sea in everything from eggs to soups to smoothies. But pan-frying dulse turns its flavor into something else entirely: bacon. (There are loads of recipes online for DLT sandwiches.) Nutrition-wise, dulse is like kale turned up to 11 — iodine, fiber, iron and antioxidants are all found in abundance.
Kombu
Humble, earthy, green-brown kombu — a kind of kelp — might not look impressive. But it’s one of just two ingredients that make up dashi, Japanese soup stock, which is the building block of innumerable Asian dishes. (Bonito flakes are the other one.) Kombu infuses dashi with umami and is a super source of calcium, iodine and iron. Eating kombu may also help reduce hypertension and cholesterol.
Wakame
Even though wakame usually takes on a supporting role as a garnish or salad, its vibrant, almost glowing-green ribbons are impossible to ignore. Wakame usually comes in dried strips, so it has to be rehydrated and then thoroughly drained before using so it doesn’t become mushy. But after that, it’s easy to work with. Add some ginger, sesame seeds and soy sauce for a simple, salty, slightly sweet salad that’s loaded with calcium, magnesium and vitamin K, all for very few calories.
Nori
This versatile seaweed is best known as the wrapper for sushi rolls. Rice, vegetables, seafood and sauces are carefully placed on a sheet of nori before it’s tightly rolled and cut into pieces. Nori can also be added to soup, used as a garnish or even eaten as a snack. It’s redolent of the sea without being overpowering and is a terrific source of vitamins A and C, iron and potassium. Be sure to store nori sheets in a cool, dry place — they’re paper thin, and moisture will disintegrate them.
Creamy Linguine with Spicy Seaweed Crunch
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.
