Names can be deceiving; "sea vegetable" might be a more appropriate name for this sea gem. Some seaweeds are both rich in vitamins and minerals and edible for human consumption. If you thought the only good food to come from the sea was fish, think again. The wrapping you eat with a sushi roll is nori. Irish moss, another popular seaweed, is cooked with potatoes, soups, and fish dishes.
History
Seaweed comes from diverse geographical areas such as the shores of Japan, China, and The Republic of Korea to the shores of Ireland and Nova Scotia. In Japan, seaweed is a regular part of the diet. In China, its value has been befitting of emperors. In Ireland and other coastal European countries, seaweed was harvested to keep the population from starving during famines. Currently in the West, seaweed is categorized as a health food.
Vitamins and Minerals
The Australian Fisheries and Aquaculture Department lauds dulse as "a good source of minerals, being very high in iron and containing all the trace elements needed in human nutrition. Its vitamin content is also much higher than a vegetable such as spinach." According to the Nutritiondata.self website, dried agar contains folate at 162 mcg; iron at 6mg; magnesium, 216 mg; and manganese, 1.2 mg. Raw wakame has Omega-3 fatty acids at 18.8 mg. Raw laver contains vitamin A at 1,352 IU and vitamin C, 10.1 mg.
Seaweed and Sodium Content
Certain seaweeds have high sodium content; check the package if your diet calls for salt restrictions. These values are for 1 oz. servings. Dried agar has 29 mg of sodium, raw agar 1 mg, raw irish moss 7 mg, raw kelp 23 mg, raw laver 12 mg, raw spirulina, 27 mg, dried spirulina, 1,147 mg, and raw wakame, 87 mg.
Acquiring Seaweed
Multi-purpose and versatile, seaweed is used in rice dishes, soups, stews, sushi rolls, pokes, and sandwiches. Some seaweed comes in packages, others in shakers. Most can be found in natural food stores, Asian supermarkets, or in the ethnic aisle of the grocery store. Check the packaging for the vitamin and mineral contents; for sodium restricted diets, factor in a low sodium level seaweed.
Seaweed can also be purchased as a supplement. Spirulina, for example, is often found in multi-vitamin and mineral mixtures and can be purchased as a separate tablet or capsule.
Dulce, Advocado, and Tomato Recipe
The website oceanvegetables.com says, "The Dulse Avocado and Tomato sandwich is the BLT's health nut boyfriend. Instead of bacon, crispy dulse adds a nice saltiness to each bite of this sandwich. We can't get enough!" For two sandwiches, you will need four slices of multi-grain bread, 2 tbsp.mayonnaise, a tomato, 1/2 avocado and a handful of dulse. Preheat the oven to 350°F and bake the dulse for eight to 10 minutes, until it is dried out and crispy. Toast the bread and slice the tomatoes and avocado. Spread the mayonnaise on the bread and arrange the tomatoes and avocados in even layers. Place an even amount of dulse on top of the avocados, cover with the other slices of bread, and enjoy!
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