ExqMagJul18

WELLNESSproduce
Seaweed
Sensation
This versatile ingredient from the sea is
a wonderful food source that is packed
with health benefits
By Susanna Ping
The Japanese have been consuming seaweed and
seaweed products for centuries. As their country is
surrounded by the sea and has a rich source of many
species of seaweed, the Japanese are resourceful
enough to include it into their diet and culinary preparations.
Other than the Japanese and Koreans, cultures in the west that
live by the sea also consume seaweed.
Also known as algae and sea vegetables, seaweed has over
hundreds of edible varieties depending on the source. All of
them contain nutrients and a variety of health benefits which
include digestive health, cholesterol-lowering effects and
weight loss. Get your daily dose of a number of essential
minerals and vitamins with only a small amount of seaweed
such as nori, kelp or kombu.
Lots of fibre
The natural fibre known alginate that is found in some types of
seaweed such as kelp, is reported to help digestion and reduce
fat absorption. Studies found that eating seaweed reduced
fat digestion by more than 75 percent. Fibre also helps you
to feel full faster and prevents overeating. Adding seaweed
to your diet could help you lose weight and lower unhealthy
cholesterol levels in the blood.
Essential nutrients
Seaweed contains essential minerals and vitamins you
need to get in a healthy, balanced diet. All types of seaweed
contain essential minerals that includes iron, calcium, copper,
iodine, magnesium, manganese, molybdenum, phosphorus,
potassium, selenium, vanadium and zinc. Vitamins include B
vitamins riboflavin and pantothenic acid, as well as vitamins A
and E; and vitamin C, which aids iron absorption.
One serving of seaweed contains almost one-fifth of the daily
recommended value of vitamin K. Research shows only a
gram of seaweed provides your daily dose of iodine, a mineral
that is critical for healthy thyroid function. Additionally, a
type of brown seaweed called kombu contains the pigment
fucoxanthin, which reportedly helps metabolise fats for energy.
A serving of seaweed is loaded with more calcium than
broccoli and is almost as rich in proteins as legumes. Other
nutrients in seaweed include vitamin B12 and vitamin A.
Types of edible seaweed
Dried, fresh or preserved, there are many types of seaweed
that can be eaten. Seaweed is also classified as algae, with
more than 20 edible types classified by colour - green, red or
brown. Each variety is unique in its appearance, flavour and
texture. Japan is the leading producer of seaweed and many of
the varieties are known by their Japanese names:
Nori - green purple in colour, this seaweed is best known as
wraps for sushi. Also popular are dried nori snacks.
Kelp - most widely used, kelp comes in a number of edible
types. These include: kombu, the green brown thick sheet that
flavours soups and broths. Arame is a typr of kelp in brown
strands with a sweetish flavour. It can be used in soups and
salads.
Wakame - a brown seweed that looks like fern, it grown in
rocky shores in temperate zones of Japan, Korea and China
Sea caviar - there are many species of Caulerpa lentillifera or
sea caviar or sea grapes. They look like bunches of tiny grapes
and are used mainly for fresh salads.
Dulse - a pink red seaweed that has a tender, chewy texture
Recipes
Japanese seaweed salad
Serves 4
2 cups mixed dry seaweed
1 tbs rice vinegar
1 tbs sesame oil
1 tbs light soy sauce
1 teasp sugar
1/2 teasp sesame seeds (optional)
Salt to taste
Soak the dried seaweed in water for 5 minutes to soften. Mix
the sugar, vinegar, soy sauce, sesame oil and salt in a bowl.
Pour over the seaweed, toss and place on a serving dish.
Scatter sesame seeds on top if using.
Miyeokguk Korean beef and seaweed soup
Serves 4
2 cups dried miyeok seaweed (wakame), soaked
4 cups water
200g beef, sliced
1 tbs garlic, minced
2 tbs fish sauce
1 tbs sesame oil
Salt to taste
Cut the seaweed into strips and add to a large pot with the
water. Boil for about 20 minutes. Add the beef and garlic and
boil for a further 20 minutes. Add the seasonings, mix well and
serve with rice.
74 | EXQUISITE
EXQUISITE | 75