Dan's Papers - May 22, 2009 - Gifts from the Sea: Vitamin-Packed Vegetables

Sea vegetables are nutrient dense treasure chests of vitamins, minerals and trace minerals and should play a much larger role in the American diet than they currently do. These superstars are very high in calcium and iron, as well as B vitamins, including the ever elusive B12, vitamin A, potassium, magnesium, phosphorous and iodine (which is great for supporting your thyroid). They are loaded with trace minerals such as selenium, zinc, copper, nickel, and others. These trace minerals are lacking in land grown vegetables since the soil has been so depleted from modern farming techniques. When consumed raw, the seaweed retains all of the trace minerals.

Aside from being so full of vitamins and minerals, sea vegetables are very alkaline. This will help bring balance to an overly acidic system. Disease - from the common cold to cancer - thrives in an acidic environment, so we want to consume as many alkaline foods as possible.

Sea vegetables contain alginic acid, which binds to and removes heavy metals from the body.

They are also known to have a calming effect on emotions and personality when ingested in small quantities over an extended period of time. I can think of a couple hyperactive children and stressed out parents that would benefit from giving this a try.

There are over 75 different varieties of sea vegetables, but the most commonly used and accessible are the following: agar agar, arame, hijiki, kombu, sea palm, wakame, kelp, nori, and dulse. Most of these can be found in your local health food store (Maine Sea Coast and Emerald Cove are two widely accessible brands) or they can be purchased online.

There are some very simple ways to add sea vegetables into your diet. They are meant to be consumed in small quantities, so don't feel like you need to be piling your plate high every day. A few sprinkles here and there on vegetable sautés, in salads, soups or rice is really all you need to reap the rewards. Nobody even has to know you are adding them in.

Types of sea vegetables and their uses:

Agar Agar: This white powder gels things. Use as a base for a fruit jello or custard. It doesn't have any flavor on its own.

Arame: Thin dark strands. Can add to salads, side dishes or soups. Its subtle flavor makes it a good seaweed to start with.

Hijiki: This has a bolder flavor. Can prepare as a stand alone side dish or add to salads and soups.

Kombu: Enhances the flavor of rice, beans, and soups. Add a piece to a pot of brown rice while cooking and remove when the rice is ready. It gives the rice a slightly salty flavor and the rice absorbs all the nutrients from the seaweed.

Sea Palm: Crunchy condiment. Can roast and mix with sunflower seeds and use as a topping.

Kelp: Sprinkle on sautés, soups, side dishes. Has a salty flavor.

Nori: These are the sheets used for wrapping sushi. Make a quick easy lunch by rolling some vegetables and either hummus or avocado in a nori sheet. Has a stronger flavor than some of the other seaweeds.

Dulse: Has a smoky taste. Does not need to be soaked prior to use like most of the others; can be added crumbled into salads.

Raw recipe: Asian Vegetable Nori Rolls

(from Raw Food Real World)

This is a quick and easy, very satisfying lunch. It is so visually appealing that it makes a great lunch or appetizer to serve to company.

Carrots, shredded or julienned

Daikon radish, shredded or julienned

Avocado, thinly sliced

Red pepper, julienned

Adjust quantities based on how many rolls you want to make. Serve with Tamari soy sauce and/or wasabi.

Cooked recipe: Hijiki and carrots

(Self Help Healing Cookbook)

This makes a delicious side dish. My only problem with it is in knowing that I have killed off most of those wonderful trace minerals by cooking it! It's still worth trying though.

Few drops of sesame oil

1/2 tsp Tamari soy sauce

Wash hijiki first and discard wash water.

Soak hijiki in 1 cup of water for 10 minutes, then bring to boil and cook uncovered for 5 minutes.