Seaweed, often associated with sushi, is a nutritional powerhouse that deserves a spot in your kitchen. Packed with vitamins, minerals, fiber, and antioxidants, seaweed is an easy-to-incorporate superfood that can boost your overall health and elevate your cooking. Whether you’re a seasoned chef or a kitchen newbie, there are many ways to add seaweed to your diet—whether in salads, soups, snacks, or main dishes.
Let’s dive into seven delicious ways to cook with seaweed, as well as some tips on how to buy and store dried varieties.
1. Seaweed Salad
Health Benefits: Seaweed is an excellent source of iodine, calcium, and vitamin K, which help support thyroid function, bone health, and blood clotting.
How to Make It:
- Ingredients: Dried wakame seaweed (available at most Asian markets), rice vinegar, sesame oil, soy sauce, sesame seeds, and a pinch of sugar.
- Method: Soak the dried wakame in water for about 10-15 minutes until it expands. Drain and toss with rice vinegar, sesame oil, soy sauce, and sugar. Garnish with toasted sesame seeds and serve chilled.
Customizing Tips: Add cucumber slices or shredded carrots for extra crunch, or toss in some chopped scallions or seaweed varieties like dulse for a flavor twist.
2. Sushi Rolls (Makis)
Health Benefits: The nori used in sushi is a great source of protein, omega-3 fatty acids, and vitamins A, C, and K.
How to Make It:
- Ingredients: Nori sheets, sushi rice (seasoned with rice vinegar, sugar, and salt), fresh vegetables (like cucumber, avocado, or carrots), and optionally, fish or tofu.
- Method: Place a nori sheet on a bamboo sushi mat, spread a thin layer of sushi rice over it, leaving about an inch at the top. Add your fillings, then roll tightly and slice into pieces.
Customizing Tips: For a vegetarian option, use marinated mushrooms or roasted sweet potato as your filling. For a protein boost, try adding smoked salmon or seared tuna.
3. Miso Soup with Wakame
Health Benefits: Miso is rich in probiotics and beneficial bacteria, while wakame seaweed adds fiber, vitamins, and minerals like magnesium and iron.
How to Make It:
- Ingredients: Miso paste (white or red), dried wakame, tofu (optional), green onions, and dashi (Japanese soup stock).
- Method: Dissolve the miso paste in hot water (or dashi) to create the broth. Add soaked wakame and tofu cubes, then simmer for a few minutes. Garnish with chopped green onions and serve warm.
Customizing Tips: Add mushrooms like shiitake for an earthy flavor, or sprinkle in some chili flakes if you prefer a spicy kick.
4. Crispy Nori Chips
Health Benefits: Nori chips are an excellent, low-calorie snack that provides healthy fats, fiber, and antioxidants, especially when baked instead of fried.
How to Make It:
- Ingredients: Nori sheets, olive oil, sea salt, and optional spices like garlic powder or smoked paprika.
- Method: Preheat the oven to 350°F (175°C). Brush nori sheets lightly with olive oil, sprinkle with sea salt and any spices of your choice. Cut into bite-sized pieces and bake for 5-7 minutes, or until crispy.
Customizing Tips: Try adding a dash of soy sauce before baking for extra umami flavor or sprinkle with chili powder for a spicy twist.
5. Seaweed in Smoothies
Health Benefits: Seaweed like spirulina and chlorella are excellent sources of plant-based protein, iron, and antioxidants.
How to Make It:
- Ingredients: A small spoonful of powdered spirulina or chlorella, a handful of spinach or kale, a frozen banana, and coconut water or almond milk.
- Method: Blend all ingredients together until smooth. The seaweed will add a slight earthy taste and a vibrant green color.
Customizing Tips: Add some pineapple, mango, or citrus to balance the seaweed flavor with a tropical sweetness. You can also toss in chia seeds or flaxseeds for an added nutritional boost.
6. Seaweed Tacos
Health Benefits: Seaweed adds a crunchy texture and nutrient-rich base to your tacos, offering essential minerals like iodine and magnesium.
How to Make It:
- Ingredients: Nori or dulse flakes, corn or flour tortillas, shredded cabbage, avocado, salsa, and your choice of protein (tofu, fish, or beans).
- Method: Warm the tortillas and layer with your chosen protein, then top with shredded cabbage, avocado, and salsa. Finish with a sprinkle of seaweed flakes for a fresh, umami-packed twist.
Customizing Tips: For a smoky flavor, try adding some roasted seaweed or a drizzle of tahini. You can also incorporate pickled vegetables for a tangy contrast to the seaweed.
7. Seaweed-Based Stir Fry
Health Benefits: A stir fry is a quick way to incorporate various seaweeds into your meal. Seaweed adds a deep umami flavor while boosting the dish with fiber, antioxidants, and minerals.
How to Make It:
- Ingredients: Dried kelp or hijiki seaweed, vegetables (like bell peppers, carrots, and snap peas), soy sauce, sesame oil, garlic, and ginger.
- Method: Rehydrate the seaweed by soaking it in warm water for about 15-20 minutes, then drain. Stir-fry garlic and ginger in sesame oil, then add the veggies and cooked seaweed. Toss in soy sauce and cook until tender.
Customizing Tips: Add a protein like tofu or tempeh for a complete meal, or toss in some cooked rice for a heartier dish.
Tips for Buying and Storing Dried Seaweed
Where to Buy:
Dried seaweed can be found at most Asian grocery stores, health food markets, or online retailers. Popular types include nori, wakame, kelp, dulse, and hijiki. Look for organic, sustainably harvested options whenever possible.
How to Store:
Store dried seaweed in an airtight container in a cool, dry place, away from direct sunlight. It will typically last for several months. Once opened, keep it sealed tightly to prevent moisture from getting in and causing it to lose its crispness.
Final Thoughts
Adding seaweed to your diet is a simple way to incorporate more minerals, vitamins, and antioxidants into your meals. Whether you’re whipping up a quick miso soup, crafting homemade sushi rolls, or snacking on crispy nori chips, there are endless ways to enjoy the benefits of this nutrient-dense superfood. So, grab some dried seaweed from your local market and start experimenting with these easy, healthy recipes today!
