Different types of seaweed have always fascinated me. With their amazing nutrient quality, I consider them a “super food.” At my university, I set up a tasting table to let others experience and learn about the incredible qualities of seaweed. I want to share with you what I learned and incorporated into this experience.
Overall, seaweed has been eaten globally for centuries, most edible forms are from oceans and are called macroalgae. So, what’s good about it?
Flavor
Seaweed is considered high in an amino acid called glutamic acid or glutamate. It is iconic to the rich umami flavor profile, known to be very savory. This can contribute an additional level of flavor to our cooking and develop our cooking further. Including seaweed in our cooking can be as simple as making an already seaweed-focused dish or adding it to complement our current recipes.
Nutrient Content
The nutrient content of each seaweed varies depending on the many variables related to the type of seaweed, location, and time of harvest, but generally seaweed is nutrient dense. It can be low in calories, high in fiber overall. Fiber contributes to the health of our gut and heart. Omega-3 fatty acids can be present as well, which can help reduce the risk of heart disease and stroke. In addition, seaweed can contain a lot of minerals including potassium, iron, and magnesium. Sodium levels can vary, but that means it can be a great salt substitute with more flavor than plain salt.
Iodine is another mineral that can be very high in seaweed. Iodine is a trace mineral necessary for the creation of thyroid hormones. It can be very important for our bodies as long, as long as there is no other thyroid or hormonal problems present, in which consult your doctor if that is a concern. Most individuals need iodine in their diet, that is why fortified-iodized salt was created to fight the deficiency.
Sustainable
Seaweed requires no freshwater, pesticides, fertilizer, or land. In addition, it combats the effect of ocean acidification from air population of excess CO2, nitrogen, and phosphorus. Ocean acidification can heavily disrupt sea life therefore the presence of seaweed can be beneficial due to seaweed’s natural ability to absorb CO2 and other dangerous pollutants.
Where do I start?
Nori is a simple start for many and it can be used to make sushi or onigiri. If you want to use seaweed more as a base to your cooking, kombu is a great option. It can be used as soup base when simmered in liquid, usually water. Never bring it to a boil though, that is when bitter tones can arrive.
Dulse is bright red with a distinct soft, chewy, and zesty flavor that can be used as a topping or an addition to any dish. It is commonly found pulsed into a fine powder to be used like a seasoning.
Alaria is probably the one that most have never heard of; it is similar to wakame but can have a more delicate flavor. It does need to be soaked overnight or cooked for a long period, due to its tough texture but is actually the traditional seaweed found in miso soup. Wakame does not need the same soak time, and it is sometimes used as a replacement for alaria in miso soup.
Agar Agar, a vegan gelling agent, is also derived from a seaweed. You can learn more about this in this blog post.
Give one of these seaweeds a try! Even if you already have tried these, do you use them in your cooking regularly? These few kinds can be a great gateway into this amazing, sustainable, nutritious ingredient!
Need some help starting? Join our Hand-On Sushi Workshop coming up on Saturday, November 23 at 6pm and learn how to make sushi with nori!
Or if you want to learn more about another amazing sustainable ingredient, attend our Magic of Mushroom class!
