Healthy Eating

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The Top 7 Superfood Seaweed Recipes and Benefits

With people and foodies becoming more interested in trying untraditional foods, the growth of seaweed is not too surprising. Take a bite out of these seven seaweed recipes and ideas!


With people and foodies becoming more interested in trying untraditional foods, the growth of seaweed is not too surprising. Seaweed is not only filled with health benefits, but a versatile piece or addition to innovative dishes. Take a bite out of these seven seaweed recipes and ideas!

Seaweed Health Benefits

Although seaweed comes in a variety of forms (nori, kelp, wakame, etc.), their nutrient profiles are similar. This green superfood found in the sea is low in calories and fat while being a sufficient source of protein. Seaweed is rich in iodine, calcium, and vitamins B-12 and A, as well as fiber. Iodine is hard to come across in the natural food supply. For this reason, foods are often "iodized" to help support thyroid and brain health. The calcium found in seaweed is impressive and needed for individuals dealing with lactose intolerance. Since vitamin B-12 is mostly found in animal sources, consuming seaweed is an alternative source for individuals who consume little to no meat products.

7 Seaweed Recipes and Ideas

1. Seaweed Chips

These dried seaweed "chips" are a light, crunchy snack idea. Take packaged nori seaweed and brush with sesame oil. Sprinkle with a little bit of salt and sesame seeds and bake for 15 to 20 minutes in a 280 degree Fahrenheit oven. Also, have fun and be creative with flavors! Sprinkle with favorite seasonings and herbs such as garlic and crushed red pepper.

2. Miso Soup with Seaweed

Miso soup is a traditional Japanese soup abundant in nutrients and features lean protein sources. "Miso" is produced from fermented soybeans, salt, and a Japanese fungus known as "koji." The end product is a thick paste and is paired with soup stock, also known as dashi. Dashi is generally made from seaweed and dried sardines, tuna, and shiitake. Serving miso soup may include carrots, potatoes, mushrooms, shrimp and clams, tofu, and floating seaweed.

3. Sushi Bowl

This idea takes an innovative twist on the ever-so-popular sushi roll. Similar to sushi, the destructed bowl is highly versatile. Fill with rice, crab, tuna, shrimp, cucumber, avocado, crumbled nori, soy sauce, and other preferred toppings and flavors. With or without chopsticks, the fiber and nutrient content is abundant!

4. Seaweed Salad

Going green goes beyond a bowl filled with salad greens, cucumbers, green peppers, and green onions. However, this superfood seaweed salad features some familiar ingredients with excellent nutritional profiles.

5. Seaweed Omelet

The use of seaweed does not have to stop at Japanese cuisine. Seaweed can be apart of that important morning meal in a less traditional way. Adding veggies to your morning omelet enhances the nutrient content and adding seaweed can do the exact same. Top with scallions or chopped peppers to amplify the flavor.

6. Toasted Seaweed Dip

Packed with protein and flavor, this seaweed dip pairs perfectly with fresh vegetables like cucumbers and carrots. Roast three sheets of nori and grind in a blender. Mix finely ground nori with one cup of Greek yogurt and a couple teaspoons of lime or lemon juice. Be creative and add desired seasonings such as garlic and a pinch of sea salt.

7. Nori Salad Dressing

Store bought salad dressings can be filled with added sugars and unfamiliar ingredients. Preparing dressings at home allows for ingredient control and monitoring. Give this nori dressing a try as a nutritious, zesty salad topper or veggie dip.

Written By Sarah Asay, RDN. Published on July 13, 2016. Updated on July 20, 2016.


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