An Introductory Guide to Edible Seaweed

One way to increase our nutrition intake is to take advantage of an underutilized group of foods.  I am talking about tasty and nutritious seaweeds. These underwater plants have been a staple in diets for centuries and are packed with amazing nutrients like protein, fiber, vitamins, and minerals.  Seaweeds are especially important as a supplier of minerals and can help correct deficiencies that many of us have.  Some of our land vegetables have limited mineral content after being grown over and over for years on depleted topsoil.  On the other hand, sea vegetables are often harvested wild and can contain much more levels of nutrients. Read on for an introductory guide to seaweed, with descriptions of ways we can add them to our meals. 

Nori:
This thin and dried sheet of seaweed is a classic in sushi rolls and has a slightly salty and savory flavor that's just perfect. It's also a great source of vitamins and minerals like Vitamin A, C, and B12. You can often purchase these in mini snack packs that are perfect to fit into a lunch bag. Or, you can also use the sheets as a wrap for most sandwiches especially if you need to avoid bread or gluten.
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Wakame:
This seaweed is a real multitasker and is often used in salads and soups. It has a mild, sweet flavor and a crunchy texture that's just delicious. It is a good source of calcium and iron.  You might have had Wakame as a bright green seaweed salad in a Japanese restaurant. (See above picture)
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Komb
This type of Kelp – Kelp is a general term for brown seaweed -- is a staple in stocks and broths and is loved for both its flavor and nutritional benefits. It's rich in umami flavor and is a great source of iodine. I like to break off a piece of Kombu and put it into a pot of rice, soup, or stir-fry. It has a mild flavor and its minerals will go into the cooking water, making for a more nutritious meal. 
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Arame:
This mild-flavored seaweed is a fantastic ingredient to use in stir-fry dishes or salads. It has a soft and stringy texture and is high in iron and iodine. Just soak for 20 minutes, drain it, and serve. I like it in combination with sweet potato and sprouts.
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Hijiki: 
This seaweed is similar to Arame but has a slightly fatter and maybe a bit crunchier texture.  I soak it to rehydrate it and toss it into salads or use as a side dish  It's high in fiber, iron, and calcium.
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Dulse:
This reddish-purple seaweed is often used as a seasoning or snack food and has a slightly salty and smoky flavor that's irresistible. It's also high in protein, iron, and potassium. Dulse often comes in flakes that you can sprinkle onto your food to enhance your nutrition.  It is yummy on homemade popcorn.
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In general, when cooking with seaweed, it's important to rinse it properly to remove any sand or salt. If you purchase seaweed that has been dried, remember, it can be easily reconstituted by soaking it in water for a few minutes.

These are some of the most consumed edible seaweeds. They are delicious and nutritious plants and are a fantastic addition to any well-balanced diet.  It can be used as a seasoning, snack, or main ingredient. Enjoy it and know you are doing good for your body!