Dulse is a seaweed highly rich in iodine, iron, and calcium.
It can easily be added to salads and soups as it makes a great seasoning. Because of its sodium content it can also a replacement to table salt.
Another great alternative to salt, kelp is usually used in smaller quantities because of its potent mineral content and strong flavour.
It has some protein and is rich in iodine, calcium, potassium, and many of the B vitamins. Kelp is other high in disease-fighting phytonutrients such as fucosterol, vanilin, and lutein.
Nori is probably the most common seaweed as it the one used to make sushi. It is very high in protein (nearly 50% protein content), fiber, vitamin A, calcium, iodine, iron, and phosphorus.
Because it comes in sheets, nori is easiest to use when making wraps (instead of using wheat-based or lettuce wraps).
Now that we've looked at some common types of sea vegetables, I want to give you some ideas as to how to use them.
Winter Squash Kelp Soup
One 5″-6″ piece of kelp
1 medium onion, chopped
1 medium winter squash, cubed (about 1 quart)
1 small handful parsley, chopped
Fresh ground black pepper
1. Lightly rinse kelp
2. In a soup pot, cover kelp with water and simmer for 10 minutes.
3. Remove and cut the kelp into small pieces.
4. Return to the pot with the onion and squash; add water to cover.
5. Simmer for 20-30 minutes until squash is soft, or pressure cook for 5-10
minutes. Puree soup is desired. Garnish with parsley and serve.
Avocado Sea Wrap
1 avocado, cut into lengthwise strips
1 small handful alfalfa sprouts
¼ cucumber, julienned
1-2 Nori sheets leaves, rinsed and carefully unfolded
Juice of ½ lemon
1-2 tbsp olive oil
1. Lay the avocado strips, alfalfa sprouts, and cucumber inside the 2. Drizzle some lemon juice and olive and roll to make a wrap.
There are plenty of ways to incorporate edible seaweeds into your diet. Besides recipes like these ones, the easiest way is just to sprinkle them on your salads and soups as seasoning. Then, if you want to get more fancy, you can give some elaborate (yet simple) seaweed-based recipes a shot.
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