Kelp and Seaweed Are Everywhere Right Now. Should You Be Eating More of Them?
Dietitian and sea greens enthusiast Kristy Del Coro talks us through the benefits and surprising uses of sea vegetables.
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One of the hottest food trends in all the land is actually from the sea. Sea vegetables like nori, kombu, dulse, and kelp are nothing new (using them as food dates back centuries). A recent spike in popularity has not only increased their mainstream presence, but has led to brands making creative products where seaweed is the star ingredient. In addition to the umami goodness of sea plants, they also feature an impressive profile of nutrients. We talked to seaweed expert, Kristy Del Coro to learn more about the health benefits of sea vegetables, and compiled some recipe and product recommendations, so you can use it in your very own kitchen.
Crazy for kelp (and the rainbow of sea vegetables)
There are several colors (red, brown, and green) and varieties of sea vegetables, including nori, dulse, wakame, sea lettuce, kombu, and kelp. As interest in seaweed products grows, so does seaweed farming. We asked Maine-based Registered Dietitian, professionally trained chef, and sea greens enthusiast Kristy Del Coro, MS, RDN what has led to the increased interest in this ancient food source. "Sea vegetables have been used for millennia around the globe and extensively within coastal indigenous communities in North America, yet they have not necessarily been used as a mainstream staple ingredient in most American [Western] households." But as Del Coro points out, things are changing. "The first mainstream appearance of seaweed (beyond the sushi section of the grocery store) was roasted nori seaweed snacks, which really exploded in popularity over the past decade or so, especially among kids."
Now in addition to nori snacks you can find spice mixes, sauces, and more all made from a variety of sea veggies. Tasty and versatile, seaweed is also incredibly sustainable. "Seaweed is such a desirable food because it sits at the intersection of health, flavor, and sustainability. It is the most climate friendly food on the planet; it grows quickly in the ocean without farmland, freshwater, or fertilizer while absorbing carbon dioxide, plus it creates beneficial habitats for marine life as it grows" adds Del Coro.
Are sea vegetables healthy?
Sea-grown vegetables contain a wide array of nutrients including fiber, magnesium, iron, vitamin K, and various B vitamins, but the nutrient content will vary significantly depending on the variety, season, and where it is grown. Some are plentiful in omega-3 fatty acids and vitamin B12, nutrients that are often limited in plant-based foods.
One of the most plentiful nutrients in seaweed is iodine, a mineral responsible for the proper production of thyroid hormones, which support metabolism. Like other essential nutrients, meeting your needs for iodine is crucial for maintaining good health, but too much of it can be harmful. According to Del Coro, brown seaweeds like sugar kelp are highest in iodine, while the omega-3 content is higher in wakame, dulse, and sea lettuce varieties. Del Coro advises seaweed lovers to pay attention to sourcing, "since sea greens acts like a sponge, it is important to source them from clean waters and from companies that regularly test their products for heavy metals, such as Maine Coast Sea Vegetables and Ocean's Balance."
What can you cook with sea vegetables?
There are so many ways to enjoy marine produce. Much like Parmesan cheese and mushrooms, seaweed contains glutamates, natural compounds that boost umami flavor. Whether it is used like an herb for seasoning or added for a little crunch, seaweed is more versatile than you think. Add dried versions to sauces, marinades, and spreads like goat cheese or butter. "One of my favorite ways to use it daily is in furkikake seasoning, which I keep on my kitchen counter to use sprinkled on avocado toast, eggs, salads, grain bowls, rice dishes, fish, and so on" says Del Coro.
There are also some less expected applications. "I also love using applewood smoked dulse to lend a smoky flavor to foods in lieu of bacon. For example, I recently made a jalapeno cornbread with applewood smoked dulse along with some braised collard greens, using the smoked dulse instead of bacon (super delicious) and it can also be crisped up in a pan and eaten as a snack or used to make a "DLT" "dulse, lettuce, tomato" or grilled cheese with dulse." Leafy seaweed varieties can be added to soups or batches of beans and lentils, which according to Del Coro, can improve digestibility.
Products To Try
Sea veggies are finding their way onto store shelves in innovative products where their flavor profiles shine. Here are some favorites.
From the company that makes the best tasting roasted seaweed snacks, Gimme K-crisps contains a mix of seaweed and seasonings that you can sprinkle over popcorn, hummus, and soups, in addition to rice and noodle bowls.
This Alaska company makes the most creative products, including kelp-infused hot sauce and pickles. These briny and crunchy pickles are the perfect topper for sandwiches and bagels. For a less expected application, chop and mix them into a salsa or hang off a martini glass to garnish a cocktail. We also recommend trying their addictively herby Kelp Ranch seasoning.
The makers of this kelp powder from Nautical Farms recommend adding this sugar kelp powder to everything from soup to smoothies.
Tea drinkers will enjoy steeping a cozy cup of this green tea and sugar kelp blend. Caffeine-free varieties featuring ginger and herbs are also available, if you prefer to drink your tea right before bed.
These dried leaves of seaweed are sourced locally from Maine, and can be rehydrated to make this nutrient-rich seaweed salad recipes like this one.
From infused broths to salads and sandwiches, dulse leaves are a secret weapon for imparting big flavor. This variety has a smoky flavor, adding a bacon-like quality to recipes with a lot less fat and calories.
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