Guide to Seaweeds and Sea Vegetable Recipes

When people think of superfoods, seaweeds and sea vegetables usually aren’t the first choice that comes to mind. Yet seaweeds are amazingly nutrient dense and contain a load of compounds that help to support our health. The problem is, most of us don’t know what to do with them and how to use them in day-to-day cooking. That’s why we created this Guide to Seaweeds and Sea Vegetables to help you learn how to use this incredible array of tasty ingredients. Once you get on the seaweed train, you’re on it for life!

Guide To Seaweeds

Seaweed Varieties

Seaweeds are categorized into a few main groups, based on colour:

  • Green seaweed: Can be anywhere from dull to bright and are rich in chlorophyll, otherwise known as the blood of plants (you’ll also find it in dark leafy greens and other green veggies).
  • Red seaweed: Can be anywhere from reddish to purplish and are especially high in carotenoids, which are known to be anti-inflammatory.
  • Brown seaweed: Not the most attractive, but brown seaweeds are incredible sources of iodine.

Health Benefits of Seaweeds and Sea Vegetables

Seaweeds and sea vegetables are rich in an array of nutritious qualities. They are:

Seaweed Sourcing Tips

  • You’ll find seaweed dried in large whole pieces/strands, ground into flakes or powder, or transformed into noodles.
  • Given the water pollution in our oceans and the fact that sea vegetables can absorb this pollution, be mindful of where seaweed comes from. Some seaweed is wild harvested and others are farmed – check in with the company you are purchasing from to ensure their seaweed production or collection is sustainable.
  • The Monterey Bay Aquarium’s Seafood Watch program has a full report on farmed seafood as a resource. The Ocean Wise program also has some information about farmed and wild seaweed.

 

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Sea Vegetable Recipes

Note: Seaweeds and sea vegetables have a flavour and scent that is ‘of the sea’. Some people find seaweeds fishier tasting than others. However, seaweeds also have an umami taste that adds a unique, rich and delicious flavour to recipes.

*Download printable for the guide to seaweed flavour profiles and best uses.*

Nori: Spicy Sunflower Nori Crackers

Guide to Seaweed and Sea Vegetables

Spicy Sunflower Nori Crackers by Ricki Heller


Arame: Lemony Herbed Millet with Arame

Guide to Seaweed and Sea Vegetables

 

Lemony Herbed Millet with Arame by Vanilla Verte


Wakame: Cucumber Wakame Salad

Guide to Seaweed and Sea Vegetables

 

 Cucumber Wakame Salad by Yang’s Nourishing Kitchen


Agar Agar: Vegan Gummy Fruit Snacks, Vegan Chocolate Mousse

Guide to Seaweed and Sea Vegetables

Vegan Gummy Fruit Snacks by Kirbie’s Cravings

 

Guide to Seaweed and Sea Vegetables

Vegan Chocolate Mousse by Narin’s World of Taste

 


Kelp: Keto Chicken Lo Mein

Guide to Seaweed and Sea Vegetables

Keto Chicken Lo Mein by Keto Diet App


Dulse: Coconut Dulse Ramen

Guide to Seaweed and Sea Vegetables

Coconut Dulse Ramen by Inside Sprout


Kombu: 5 Ingredient Vegan Fish Sauce

Guide to Seaweed and Sea Vegetables

5 Ingredient Vegan Fish Sauce by Light Orange Bean


Hijiki: Hijiki Tofu Patties

Guide to Seaweed and Sea Vegetables

Hijiki Tofu Patties by Foto FeedMe

 

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Guide to Seaweed and Sea Vegetables

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