Sea Veggies

08/13/08

Eaten any seaweed lately? That probably calls to mind your last swim in the ocean and the slimy strands that slid across your legs as it washed up to the shore. Not very appetizing, is it? Hence, the name sea vegetables… it definitely sounds better, but in reality they are neither plants nor weeds. They are algae; not very appetizing either, however, sea vegetables are even more nutritious than many of our land vegetables, being rich in protein, minerals and vitamins.

For centuries sea vegetables have been an important part of some northern European and eastern Asian diets, particularly the Japanese. Sea veggies are believed to be a major contributing factor to their beautiful skin, thick, shiny hair, low breast cancer rates, and their longevity.

Research indicates that sea veggies are packed full of vitamins A, B1, 2, 6, and 12, C, E, and K, as well as calcium, iron, iodine, magnesium, potassium, pantothenic acid, folate, fiber, factors that are beneficial to intestinal flora, and even some omega-3 fatty acids. Sea veggies are highly alkaline and are therefore beneficial in maintaining the body’s chemical balance. (see Body chemistry, a Balancing Act) They are also a source of lignan, which contains anti-carcinogenic properties.

Some popular and widely available sea vegetables include:

Arame- A great way to introduce sea veggies. The mildest of the sea veggies, it is very sweet and tastes delicious in salads. It is full of iron, iodine, magnesium, calcium, fiber, and vitamin A.

Dulse – Rich in iron, this red sea veggie is chewy and salty and can be eaten raw. It makes a great “jerky” like snack, but can also be used in salads and soups.

Kelp (US) Kombu (Japan) - High in vitamins A and C, it is traditionally used as a flavor enhancer, similar to MSG, which is made from an ingredient in Kombu (glutamate). Though related, kelp is thinner and more tender than Kombu and can be used to make soup stock or soaked and used in stir-fries. Kombu is the toughest and chewiest of the sea veggies, requiring extensive soaking to tenderize.

Nori – Thin sheet-like sea veggies used to wrap rice rolls or sushi. Rich in protein, nori is also the highest in vitamins C, E, B1, 2, 6 and 12 of the sea veggies.

Sea Lettuce – Has a very distinct flavor and can be eaten raw in salads, roasted or added to soups.

Wakame – Rich in beta carotene, B-vitamins, calcium, chlorophyll, enzymes, fiber, iodine, iron, protein, and many other vitamins and minerals. Thin, tender leaves have a sweet flavor and are used in miso soup, sautéed as a side dish, or toasted and crumbled over salads.

Still sounds unappetizing to you? Well, consider this; you are probably eating sea veggies everyday. Many of your favorite foods contain sea veggies. Agars, alginates, and carrageenans are all sea vegetable extracts that are often used as thickeners and stabilizers in many of our favorite processed foods. These include cakes and icing, sauces, gravies, candy, salad dressing, ice cream, cheeses, chocolate milk, instant pudding, low sugar jams and jellies, whipped toppings, yogurt, and even toothpaste.
So they’re not so bad after all, are they? Why not add sea veggies to your diet, you just might like them! The possibilities are endless, so let your imagination run wild. Since they can mimic the flavors of the sea, they can even be used as a healthy alternative to shellfish in soups and gumbos. Sea veggies can be crumbled over almost any rice or potato dish; used as a thickening agent in quiche and sauces, added to soups, beans, or stews. Some even sprinkle it on popcorn!

Until you’re familiar and comfortable with sea veggies, it might be best to purchase them from a Whole Foods or health food store, instead of an Asian market. The packages generally have directions on preparing them. Type in “seaweed” or “sea vegetables” recipes on the internet and you’ll find a never ending supply of ideas and recipes. Enjoy and eat some sea veggies today!

Be well,
Medicine Plants™

Health Disclaimer! The information presented on this site should not be construed as personal medical advice or instruction. You should consult appropriate health professionals on any matter relating to your health and well-being. The information and opinions provided here are believed to be accurate and sound, based on the best judgment available to the authors, but readers who fail to consult appropriate health authorities assume the risk of any injuries. The publisher is not responsible for errors or omissions.

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