Super Seaweed

The average person’s experience of sea vegetables –more commonly known as seaweed – is usually limited to sushi rolls and attempts to avoid the slimy stuff while swimming in the ocean. On the contrary, there is so much more to sea vegetables than that! Sea vegetables are not actually plants but algae. They are primarily water-based organisms which generate their own oxygen and also rely on the sun for energy. Algae have inhabited the world for over a billion years. They are even thought to be the first species to have “sex”, where egg and sperm-like cells of the algae result in reproduction.

SEAWEED, SEE FOOD

Sea vegetables can be found in coastlines all over the world. There are a staggering 10,000+ types – classified into green, red and brown seaweeds. With their high nutritional value, strong taste and incredibly fast growth capacity (up to 60 times that of land-based plants), it is furthermore no surprise that humans have been using the algae as a food source for thousands of years. A recent study traced seaweed consumption back to 21,000 BC in Monte Verde, Chile!

“Some algae are a delicacy fit for the most honored guests, even for the King himself” – Sze, Teu 600 BC

Seaweed has formed a staple part of many indigenous diets – most noteworthy in Asia where it is a mainstay of Chinese, Japanese and Korean culture. In contrast, seaweed has been absent from western cuisine (except for the obvious sushi!) but is now gaining popularity for its health benefits, unique taste and fast-growth capacity.

A Solution to Climate Change and Food Shortages? 

Like trees, sea vegetables absorb carbon but at a rate of up to 20 times more than their land-based counterparts. Therefore, they also grow nearly 30 – 60 times as fast as plant-based vegetables. Increasing sea vegetable harvesting and farming could help with absorbing carbon dioxide from the atmosphere while providing vegetarian high nutrient foods to a growing world population.

Nutrient Dense and Delicious

Sea vegetables are an important source of many different vitamins and minerals – particularly iodine and iron. They are also great for the gut as their dietary fibre has been scientifically proven to act as a probiotic (food source for beneficial gut microbes). In Ayurveda, seaweed is an energetic food – salty astringent, cold and sweet. It is hence a source of two of the six tastes – salty and bitter. Dosha-wise it reduces Vata and Pitta and increases Kapha, though this is dependent on how it is prepared (for example dried seaweed crisps are Vata increasing).

Benefits and Uses

The most commonly found sea vegetables. Each sea vegetable contains different types of beneficial vitamins and minerals. Therefore, you can incorporate them into your diet in so many different ways.

Agar

• • Repeatedly freeze-thawing specific extracts of red seaweed produces a gelatin-like product.
  • Rich in fibre and vitamins: A, B1, B6, B12, Biotin, C, D and K.
  • Use to make gels by mixing with water or sprinkle flakes into hot soup or tea for a gentle fibre source.

Arame

• • This brown curly seaweed that is hugely popular in Japanese cuisine as a result of its sweet and mild flavor.
  • Has high content in protein, potassium, iron, calcium, iodine and vitamins A, B1 and B2.
  • Can be used crunchy as a salad topper or rehydrated in soups, salads and stirfries. It’s also super tasty with tofu or tempeh. Add to Japanese Kale Salad for a delicious and nutritious side dish.

Dulse

• • Red algae is usually bought in flakes (sometimes called sea lettuce flakes).
  • The highest concentration of Iron of any food source. Contains also of protein, calcium, phosphorous, potassium, magnesium and Vitamins A,C,B6, B12 and E
  • Can be eaten raw, roasted, fried, dried, or (once rehydrated) as a thickening agent for soups and sauces. Sprinkle over popcorn for an umami take on a classic snack food. Try it in gomasio, another delicious condiment used as a salt replacement.

Hiziki

• • Super versatile brown seaweed which swells to five times the size after hydrating!
  • Is extremely high in calcium and Iron. Has also good source of protein, phosphorous and vitamins A, B1 and B2.
  • You can use it the same way as arame – eaten raw, roasted, fried, dried, or (once rehydrated) as a thickening agent for soups and sauces or with vegetables.

Kelp

• • Also known as Wild Atlantic Kombu
  • Contains high amounts of Iron, Potassium, Magnesium and Vitamins B6 and B12.
  • This is a very good adding in soups. You can also use in beans to tenderize and enhance flavour.

Kombu

• • Kombu is a type of kelp that origins in the Hokkaido area of Japan. It has a strong umami taste and is an important component of Japanese cooking.
  • High in Protein, Iron, Calcium, Phosphorous, Vitamins A/B1/B2/C. Also good for high blood pressure, weight control and kidney and colon health.
  • Soak for at least an hour then chop and add to salads or cook with vegetables. Alternatively add uncooked to cook in soups for a rich stock. Also great for reducing the gassy effects of beans due to the enzymes in the sea vegetable – simply add a large strip to the water when cooking and soaking beans and remove before serving.

Nori

• • From a red algae, this common seaweed is best known for its use in sushi and rice balls.
  • Super high in protein calcium, iron, potassium, magnesium, phosphorous, iodine as well as vitamins A/B1/B2/C/D and Niacin. Lowers cholesterol and aids digestion.
  • Toast sheets (one side only) for a quick snack. Tear toasted sheets and sprinkle over vegetables, grains or salad. Great in soups and of course for making sushi rolls!

Wakame

• • If you’re wondering what that slimy green stuff is in your miso soup, it’s wakame! A green algae that increases in size hugely when soaked.
  • High in Protein, Iron, Calcium, Magnesium, large amounts of Vitamins C and B12 as well as Vitamins A, B1, B2 and Niacin.
  • Soak, chop and add to salads or cook with vegetables and tempeh. Try adding it also when cooking beans and soups.

References

Bedolfe, S. (2017, October 6). Seaweed could be scrubbing way more carbon from the atmosphere than we expected.
Dillehay, T. D., Ramirez, C., Pino, M., Collins, B., Rossen, J., & Pino-Navarro, J. (2008). Monte Verde: Seaweed, Food, Medicine, and the Peopling of South America.
Thibault, S. (2018, August 29). Seaweed: The ‘Superfood’ That Could Help Fight Climate Change.
M.D.Guiry. (2019). What are seaweeds? 
Tirtha, S. S. (1998). The Authoritative Guide to Ayurvedic Medicine . New York: Ayurveda Holistic Center Press .
Integral Yoga Natural Foods. (n.d.). Sea Vegetables. In Cooking Comix. New York.

Featured photo credited to Splendidtable.org. Find their Seaweed Salad Recipe Here.

About the author:

This blog post is written by Michaela Aspell, 200 hr Doron Yoga Teacher who is doing a work-stay at Doron Yoga & Zen Center. She loves yoga, vegetables and peanut butter (and therefore loves being at DYZC!), is passionate about the environment and is a keen traveller and outdoor adventurer. Michaela thinks food is more than just fuel for our bodies – it’s an important connection to others, the spirit, and to our world – caring for what we eat and where it comes from is caring for our planet and our people.

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If you’d like to learn more about yoga, meditation, vegetarian eating, or the yoga lifestyle, come visit us at the Doron Yoga & Zen Center in Guatemala. We offer retreats and workshops, as well as Yoga Alliance-certified yoga teacher trainings.

Check out The Doron Yoga Cookbook, it has 108 healthy, delicious recipes for hungry yogis, some even feature seaweed!