Seaweed is a superfood. (Here's why, and what to do about it.)

The volume of Earth’s oceans are about 300 times that of the terrestrial habitats on Earth and are home to countless species of living creatures.  So it makes sense that sea vegetables (aka "seaweed") would provide significant sources of nourishment and medicine.

This has has been common knowledge in the East for thousands of years.  The average Asian daily consumption of sea vegetables is about 8 grams (dry weight) of seaweed. 21 different species are eaten in Japan (where there is also a National Seaweed Day!), over 40 in Korea, and over 30 in the Pacific islands.

But in the West, we have little idea what to do with sea vegetables (aside from using dried  nori in sushi). Let’s start with the basics:

What is seaweed?

sea lettuce

Technically, seaweed is algae.  There are many types of seaweeds, categorized as brown (kelp,  kombu, hijiki, wakame), yellow-green (sea lettuce), blue-green (blue-green algae) and red (nori, dulse, Irish moss).  The color of seaweed depends on the spectrum of light available for its photosynthesis, which is determined by light exposure, tides, temperature, and water depth, among other factors.

What’s in it?

As a group, sea vegetables are extraordinarily nutrient-dense.

Because of the way they concentrate minerals, seaweeds contain the broadest range and greatest amount of these important nutrients than any other organism.  

“Consider that our blood contains all one hundred or so minerals and trace elements in the ocean,” writes Paul Pitchford in Healing with whole foods: Oriental traditions and modern nutrition, “Seaweeds contain these in the most assimilable form because their minerals and elements are integrated into living plant tissue.”  Because they’re so dense in minerals, adding just a small amount of sea vegetables to the diet can greatly increase our overall nutrition—and by extension, improve our overall health.

kombu

Seaweeds are exceptional sources of iodine, calcium, and iron.  In comparison to animal-derived foods such as milk, beef, and shellfish, these amazing vegetables are often better sources of these essential nutrients.  Some seaweeds (including hijiki and wakame) tenfold the calcium as milk.  Sea lettuce has twenty-five times the iron as beef.  And depending on where and when it’s harvested, kelp can contain three thousand times the iodine of fish! 

Sea vegetables are rich in fiber (like alginate) and polysaccharides, which support healthy elimination and account for their soothing and mucilaginous properties. Some, like nori and kombu, are even rich in protein. But while seaweed is often cited as a good source of vitamin B12, especially for vegetarians, that may not be the case.  A form of B12 known as B12 analogues make up much of this vitamin’s content in seaweed, and it’s not as easily available to the body—meaning that seaweed may not be a viable source of B12. 

hijiki

But seaweed still packs in the vitamins: it’s high and vitamins A and  C (the latter increasing the bioavailability of iron), and it has a better calcium-magnesium ratio than dairy foods.  It’s also a good natural source of vitamin D, necessary for absorption of calcium and good bone health and muscle function.

How does seaweed impact my health?

In Chinese medicine, seaweed has been used for millennia as a diuretic for swelling and edema, and to soften and detoxify any hardened tissues, such as lymph nodes and tumors.  It is said in ancient Chinese texts that “there is no swelling that is not relieved by seaweed.”

And there’s also a wealth of modern evidence for seaweed’s great health impacts.  Seaweed is a good food for weight loss.  A study published last year by researchers at Newcastle University found that alginate found in kelp reduces the body’s fat uptake by more than 75 percent.  Not only that, many seaweeds are nearly calorie-free!

The sulfated polysaccharides in seaweed have an anti-inflammatory effect on the body’s tissues, especially rejuvenating the digestive tract and the lungs.  Seaweed blocks virus binding sites on our cells, making it effective against herpes and other viruses.  Seaweed is anticoagulant and blood thinning.

One of the unique abilities of sea vegetables is to remove heavy metals from the body, converting them to salts which can then be excreted through the intestines.  Seaweed is also said to detoxify the body of radioactive wastes. 

wakame

Sea vegetables may be helpful in eliminating excess estrogens from the body, important since too-high levels of these hormones are associated with reproductive disorders like fibroids, ovarian cysts, and even cancers, including breast,  uterine and cervical cancers. Japanese women who eat a traditional diet efficiently eliminate 2-3 more times the excess estrogens than women in the US.  

High iodine levels are known to downregulate the thyroid—so people with hypothyroid conditions might want to avoid eating excessive seaweed.  And those taking anti-coagulants such as Coumadin (warfarin) should also be aware that seaweed could potentiate the blood-thinning activity of these drugs.  However, this same activity can be beneficial in preventing hardening of the arteries and lowering blood pressure, and preventing stroke.

How can I add seafood to my diet?

Here are a few uber-easy ways:

Miso-veggie soup

I love making this soup, which also contains probiotic miso and immune-boosting shiitakes and green onion. 

1 oz. wakame or arame seaweed
2 tsp sesame oil
3/4 cup bok choi, sliced finely

Several shiitake mushrooms, sliced finely
8 cups organic (or homemade) vegetable stock
5 tbsp red miso
3 green onions, finely sliced

a few slices of fresh ginger
tofu, cubed (optional)

Soak the seaweed for 10 minutes in a bowl of cold water.  Meanwhile, heat the sesame oil in a large pot and saute the bok choi, mushrooms and ginger at medium heat.  Add vegetable stock.  Drain the seaweed and add it to the soup—turn down the heat and simmer (don’t boil) for 8-10 minutes.  Dilute the miso paste with a bit of stock and add it to the soup.  Add the green onions and serve.

Sauteed Sea Lettuce

This recipe from http://creativehomesteading.blogspot.com, is also simple to make (and it’s also great as a cold salad the next day).

nori

Roasted Seaweed Snacks

If you’re not the cooking type—don’t worry.  Inexpensive, prepackaged roasted seaweed snacks have crossed over from Asian markets to mainstreams stores including Trader Joe’s.  They’re a tasty, salty, crunchy alternative to chips (Annie Chun’s, anyone?) and at just over a dollar, they’re certainly cost-effective—but watch the seasoned varieties for sodium content.

Low-budget Superstars

In these economic times, we all should have a list of inexpensive ways to include high-quality, nutrient-dense food in our diets.  And these foods should be accessible—while the lucky among us have access to fresh, seasonal foods at high-end grocery stores and farmer’s markets, many live in food “deserts,” where the range of fresh produce is extremely limited.  


The four vegetables featured below are nutrient-dense, cheap, tasty, easily accessible, versatile, and store well.  They also share the benefit of being both anti-inflammatory and anti-oxidant, helpful for preventing cell damage and chronic inflammatory ailments such as cardiovascular disease and type 2 diabetes.  Add more of these low-budget superstars to your diet, and both your body and your budget will benefit!

www.vegonline.com

Cabbage: $ .97/lb

Cabbage is simple to include in a stirfry, soup, or fried rice.  It’s also simple and delicious when seasoned and stewed with onions and garlic.  What's nutritionally great about this cruciferous giant? 


Cabbage is an unparralelled source of vitamin K--which contributes to blood clotting, bone health, and antioxidant activity in the body.  One cup of raw cabbage provides  over 90% of the RDA for vitamin K.  Cabbage is also a great source of antioxidant and immune-enhancing vitamin C (contains over 50% of the RDA).  Red cabbage contains higher levels of anthocyanins, phytochemicals which are also highly antioxidant, preventing oxidative stress and cell damage throughout the body.  


Cabbage is a great source of fiber as well.  The fiber in steamed cabbage binds with bile acids in the intestinal tract, aiding digestion of fatty foods.  And to top it off, cabbage is also a source of manganese, folate, vitamin B6, potassium, omega-3 fatty acids, thiamin (vitamin B1), riboflavin (vitamin B2), calcium, magnesium, vitamin A, and protein.


Cabbage is also the main ingredient in probiotic-rich sauerkraut and kimchee. Incorporating a couple of teaspoons a day of fermented cabbage may support digestive function by encouraging healthy gut bioflora.  Both can be purchased in stores (look in the refrigerated section for fermented foods), but they’re quite easy to make.  See recipes at Wild Fermentation, Mother Earth News, and Fabulous Foods. 

Sweet Potatoes: $ .89/lb

www.cookinglight.com

Sweet potatoes, like cabbage, are rich sources of  antioxidant, immune-boosting, anti-inflammatory phytonutrients--they are a potent source of vitamins A and C, as well as proteins called sporamins, which all share these qualities.  Despite their sweetness, sweet potatoes actually help control blood glucose levels by encouraging the body to increase production of of  adiponectin, a hormone produced in fat cells that modifies insulin metabolism.


Lately, I’ve been enjoying mashed sweet potatoes for breakfast, with coconut milk, cardamom, and ginger—it’s sweet, grounding comfort food for cool fall mornings:

My favorite sweet potatoes

1 baked or boiled sweet potato (local garnet yams are my favorites)

1 tsp coconut oil

1/3 cup coconut milk

grated ginger to taste

a pinch of cardamom seed (not the whole pods)

Warm coconut oil in small saucepan on low heat; mash in sweet potato, ginger and cardamom.  Add coconut milk and keep at low heat for about 5 minutes, or until warmed through.  Take off heat.  Serves 1.

www.worldcommunitycookbook.org

Carrots: $ .99/lb

Carrots are possibly the richest vegetable source of the pro-vitamin A carotenes.  What does that mean for your health?  For one thing, the extraordinary antioxidant activity of vitamin A is great preventative medicine for the cardiovascular system, protecting against oxidative damage to the arteries.  Vitamin A is also especially protective to the eyes and may prevent the development of cancerous cells in the body. 


One simple way to get a lot of carrots in your diet is to juice them; another is the old-fashioned school-lunchbox classic: carrot sticks. Carrots can also be steamed, pureed, and added to stirfry dishes. Or, if you’re feeling more adventurous, try Epicurious’ Indian Spiced Carrot Soup with Ginger.

www.finecooking.com

Onions $2.99/3 lbs

The allium family (which also includes garlic, leeks, chives and shallots) is always helpful at this time of year, keeping colds and flu at bay with its strong antimicrobial properties, and encouraging warmth in the body.  Onions are a great source of polyphenol flavonoids, plant compounds that have been linked to many health benefits as a result of their antioxidant, antiviral, antibacterial, anti-inflammatory, and even anti-allergenic properties. These compounds are also associated with lower risks of cardiovascular disease, cancer and osteoporosis.


This is a good time to make a couple of jars of onion-based cough syrup, helpful for colds and coughs with its immune-enhancing, mucus-busting and expectorant actions.  I've done this before by simply layering white onion slices with raw cane sugar in a mason jar and leaving it to sit for a day or so.  This season, I'll be trying  herbalist Amanda McQuade Crawford's version, with garlic and ginger.  

As the days get shorter and the temperature drops, I've started eating more curried onions, a recipe I was gifted by herbalist (and Tai alum) Karen Culpeper a few years ago. This dish is good to try when you feel a cold coming on, or any time you just need a little warmth in the body. 

Curried Onions

2 large onions (red, yellow or white work fine)

Olive oil

Curry paste, powder or a combination of turmeric, cumin, coriander, and cayenne pepper powders

Slice onions into rings.  Warm olive oil in a pan and add onions, cooking over medium-low heat for  15 minutes. Add curry spices to taste and sauté on low heat for about 30 minutes until the onions are transparent.  Serve with rice, meat or veggies.  If it’s too spicy, have some yogurt or cucumber raita on the side.  You can also experiment with coconut milk, and thai curry, and additional veggies for a filling meal. 

It's The Great Pumpkin!

http://hutchinsonfarm.blogspot.com/2010/10/heirloom-pumpkins.htm

What’s round, orange (or sometimes yellow, white, green, or violet), chock-full of disease-fighting nutrients, and currently in season?  Pumpkins!  And they are far more than a Halloween candle-holder or pie filling. 

What gives (most) pumpkins their signature orange color are carotenoids.  These pigments—in this case, as alpha- and beta- carotenes—are converted in the body to retinol, a form of vitamin A.  Both alpha- and beta-carotenes are powerful antioxidants, substances that protect the body from damage due to free radicals (these are the nasty molecules that cause damage to cells by attacking their membranes). 

(http://hutchinsonfarm.blogspot.com/2010/10/heirloom-pumpkins.html)

http://www.garagestrength.com

Pumpkin flesh (and even the flowers) also contains other phytonutrients including lutein and zeaxanthin which support eye health and reduce risk of macular degeneration; and it’s also packed with other important nutrients.  Pumpkin is a significant source of minerals iron, zinc, potassium, and magnesium; in addition to vitamin A, it’s also a rich source of pantothenic acid (vitamin B6), vitamins C and E, and fiber.

But more than just the flesh of the pumpkin is a great nutritional sources—the seeds are great medicine for enlarged prostate (BPH), an anti-inflammatory that’s especially beneficial for arthritis symptoms, and for lowering cholesterol in the blood.  Pumpkin seeds and pumpkin seed oil are a great source of vitamin E, iron, magnesium, potassium, zinc, and omega-3 and -6 essential fatty acids.

 

Overall, the way pumpkin’s nutrients work in the body are diverse—they support immune function, act as an anti-inflammatory (reducing the risk for heart disease), slow common symptoms of aging such as BPH, cataracts and arthritis, and event prevent tumors.

And on top of all of this science, traditional kitchen use of the pumpkin reminds us that it’s a versatile, inexpensive, locally- and seasonally-available delicacy.  Here are are few ways that I’ve been preparing pumpkin this fall:

http://drankyourmilkshake.blogspot.com

 PUMPKIN-YAM PURÉE

Something about vitamin A

1 1/2 lb garnet yams (or other sweet potatoes)

4 tablespoons coconut oil, walnut oil, or ghee

1 cup cooked pumpkin

3/4 cup nut milk, warmed

1/4 teaspoon grated nutmeg

½ teaspoon powdered cinnamon

½ teaspoon powdered ginger

Peel potatoes and cut into 1-inch pieces, then put in a 3-quart saucepan with 2 teaspoon salt and enough cold water to cover by 1 inch. Simmer, uncovered, until tender, about 15 minutes.

Drain potatoes, then return to pot. Add oil and mash with a potato masher. Stir in pumpkin, warm nut milk, and spices.  Mash to an even consistency and let cool.  Serves 4.

 ITAL STEW

http://www.sianscooking.com

This is a western adaptation of a Rastafarian favorite.  It’s a substantial, root-heavy soup rich in vitamin A, calcium, and immunity-promoting garlic, onions and spices—perfect for the season. (Traditionally, ital food is prepared without salt, reflected in this recipe.)

1 lb white yam, diced

½ lb sweet potato, diced
1 pumpkin, diced

1 ¼ cups cooked (or canned) chick peas

½ lb carrots, sliced

3/4 lb spinach
½ small cabbage, chopped roughly

6 okra, sliced
2 medium tomatoes, diced
1 green pepper, diced

1 hot pepper (cayenne, jalapeno, etc.), diced very finely

3 tablespoons coconut oil

1 can coconut milk
3 cloves garlic

1 tablespoon thyme

3 spring onions

1 teaspoon freshly ground black pepper

2 pts water

Melt the coconut oil in a large saucepan and add the pumpkin, root vegetables, and garlic, sautéing for about 10 minutes before adding the water and coconut milk. Bring to a boil and simmer for ten more minutes. Add the spinach, cabbage, okra, peppers (green and hot) and the chopped tomatoes and spring onions.  Add thyme and simmer for twenty minutes more until cooked.  Traditionally, rasta ital food does not have added salt, and that’s reflected in this recipe—but if you prefer salt, add to taste.  Serves 4-6.

http://www.kingraisin.com

PUMPKIN SEEDS

Don’t throw out the pumpkin seeds when you carve your jack-o-lantern this year!  You can save these and prepare them for snacks—it’s easy and fun to do (especially with the kids!)

Remove pumpkin seeds from the excess pulp as you remove it from the pumpkin’s shell.  Spread tthem out evenly on a paper towel and let them dry overnight.

You can leave them raw (store them in the fridge), or roast them: place on a single layer on a cookie sheet and roast them in a warm (165 degree) oven for about 20 minutes.  Don’t overcook them—this will damage their healthy oils.

For fun, add spices (curry and sea salt are great) before snacking.

spring cleaning! (a 40-day eating plan)

In cultures worldwide, fasting and cleansing have been ways to empower us to greater spirit-mind-body development and to manifest radiant health.  In the West, spring is a traditional time to clean out one's body and home, bringing in new vitality and energy for the year. My intention during this time is to gift myself with a restorative, eliminative, and healing period as I move into a new and powerful phase in my life (my 40^th year, and the beginning of my career as an herbalist). It is time to release old patterns, beliefs, people and situations which no longer serve me.  It is also time to bring in even more health-positive changes in my eating and being, and allow them to become my way of life. 

For this spring, I created a cleansing protocol for myself based on one designed by nutritionist and herbalist Rebecca Snow, and there are many other practitioners (like Queen Afua) who have excellent cleansing and fasting plans.  It shares an emphasis on easily-digestible, fresh, whole foods; lots of water; use of herbs as teas and cooking spices; and making lifestyle adjustments to support a holistic cleansing process.  It is especially important to keep in mind one’s personal constitution, the season, food availability, etc. when making food choices during a cleanse to be in the highest harmony with natural rhythms.  I am choosing Ayurveda as a holistic system to guide me in this area, but encourage you to use the wisdom of your own body to guide you to what foods will serve you best.  In addition, I am including a fair amount of probiotics in this cleanse, because as I clean out the waste, it will be important to replacing unhelpful microbes with “good” bacteria that will support my gut health—which has many positive impacts overall.

I also am committing to certain rituals and wellness obligations: twice-a-week yoga classes, walking five mornings a week, and continuing to make time for daily meditation in the mornings and evenings.  Journaling throughout the process will help me observe myself throughout the process, work through emotions that surface, and document the physical changes I experience.

I invite you to join me on the cleansing journey in any way you like—follow a full cleansing program (with the support of a qualified wellness practitioner if that is more comfortable or appropriate to your situation), or you may consider simply adapting some of the aspects of this cleanse into your everyday diet. 

PREPARING FOR THE CLEANSE

Begin and end this (and any) cleanse gradually.  For this process, you will allow 9 days before and 10 days after the 21-day cleanse to transition.

Day 1: Release chemicals and processed foods: alcohol, caffeine, food additives, soft drinks, drugs, smoking, refined sugar and flour, and anything in a package as applicable and possible.

Day 3: Release meat products, any live or once living animal or fish, including eggs

Day 5: Release dairy products, yogurt, cheese, milk, butter

Day 8: Release nuts and seeds

Day 9: Release wheat and corn.

DAILY CLEANSING PROTOCOL

From Day 10-30:

Eat greens.  Each day choose from one of the following:

1 cup steamed: collards, kale, beet greens, potato leaf, callaloo, turnip greens, dandelion greens, mustard greens, spinach  OR

2 cups raw: arugula, spinach, watercress, dandelion greens, radicchio, chickweed, purslane

Eat 1 ½ cups of whole grain daily—brown rice, quinoa, amaranth or millet are best.

Eat a minimum of 1 cup whole fruit (raw or cooked, not dried) according to your personal constitution and nutritional needs.

Eat a minimum of 1 cup whole vegetable (raw or cooked) in addition to greens above, according to your personal constitution and nutritional needs.

Eat 1 cup cooked beans daily—mung, adzuki, lentils and blackeyed peas are best.  Soybeans, chickpeas, and black beans should be avoided during this part of the cleanse as they are less easily digested.

Drink Master Cleanser with breakfast and dinner: 8oz water, 1 tablespoon each lemon juice and maple syrup, and a pinch of cayenne.

Get your probiotics! Drink 8oz of kombucha or fermented coconut water or add a couple of tablespoons of fermented vegetables (like sauerkraut, kimchee or fermented pickles) to your daily diet.

Drink 16oz of fruit or vegetable juice with no added sugar.  It is great if you can juice your own, but you can also use natural prebottled juices like Naked or Odwalla brands.

Drink plenty of water as thirsty.  Herbal teas should also be taken as prescribed, or you can drink herbal teas like Yogi Tea’s “Detox Tea” or others.  Avoid “Dieter’s Tea,” which contains powerful herbs like senna that are powerful laxatives, but that you don’t need for this cleanse.

Include cold-water hydrotherapy—5-10 seconds of cold water daily at the end of shower stimulates your body’s elimination and detoxification process.

You may also take vegetable broths with miso paste.  A little olive oil—or a vegetarian omega EFA blend—may be added to your food, as well as any herbs and spices. 

ENDING THE CLEANSE

End the cleanse slowly and observe yourself closely as you add foods back into your diet.  If at any time you feel unwell while adding foods back into the diet, slow down the process.

Day 31: Add wheat and/or corn as desired

Day 33: Add nuts and seeds

Day 35: Add eggs

Day 37: Add dairy

Day 38: Add meat and poultry

Day 40: Add any processed foods and other substances eliminated on Day 1 if desired.

CLEANSING TIPS

The body can feel bad at the start of a cleanse.  Your bowels or skin may change, your tongue may be coated, you may feel tired or have headaches, emotions may come up. This is a natural part of the process. If extreme, contact a trusted health practitioner.

If you feel constipated, drink more fluids and be sure you’re getting plenty of fruits and vegetables.  You can also add 1-2 tablespoons of ground flax seed to your meals. Again--if extreme, contact a trusted health practitioner.

Take liquids warm or at room temperature.

Get plenty of rest—try to get at least 8 hours of sleep at night and a short nap during the day.

Stay warm.  You will be less active and your body temperature and blood pressure may decrease.

Be gentle with yourself, mindfully addressing emotions that arise.

Practice gentle exercise like stretching, yoga or tai chi daily.  It is good to sweat, but listen to your body and avoid overexerting yourself.

Drink water when you are thirsty, and eat when you are hungry.

Use organic, local, seasonal fruits and vegetables whenever possible.

For better digestion and nutrition, chew your food well.  Swish liquids around your mouth before swallowing.

eat more color

I like vegetables and I like to cook.  I’m also a miserable shopper and both money- and time-challenged as I balance work, school, and parenting a 10-year-old.  I observed myself using these challenges as an excuse to keep creating limited and uninspired meals, so decided recently to try a new approach.  For a week, I shopped and ate by color—paying careful attention to what colors drew my eye at the co-op and farmer’s markets, choosing the most vibrant of the offerings, planning menus and preparing vegetables in a way that’s colorful and visually pleasing.

Why pay attention to color?  The colors of our vegetables, herbs and other foods point us to a diverse array of vitamins, minerals, and other essential nutrients that help keep us in optimum health. Eating fruits and vegetables of different colors gives the body a wide range of valuable nutrients, including vitamins, minerals, and other essential phytonutrients.  With so much color out here—green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, and white onions—it’s easy to be inspired.

Thinking about vegetables differently got my imagination going and by the weekend I was braving a busy crowd at a local market where I found terrific deals on organic produce (as well as staples like grains, oils, and wild-harvested fish sticks for my son).  When I got home, I improvised a nourishing, inexpensive and easy-to-prepare meal that will keep in the fridge for the next several days—and get tastier by the day.

Inspired by color, I used crisp white cauliflower and creamy coconut milk, adding orange carrots, red tomatoes and chili peppers, yellow chick peas and turmeric, and rich green spinach.  Next time, I’ll add some dried currants or raisins.  Super easy, colorful and tasty over wild grain pilaf (my boyfriend made herbed, fresh wild salmon burgers on the side).

This meal was great, and enough inspiration to keep me going for a while!  

Curry-coconut cauliflower

NOTE: As my dear sister Ashley reminds us, “a recipe is only a suggestion!” What follows is an estimation of what I made today—feel free to use whatever is colorful, fresh, available, and delicious to you!

½ head cauliflower, chopped coarsely

2 medium carrots, sliced

1 large tomato, diced

1 cayenne or chili pepper (deseed if necessary to adjust spiciness)

1 or 2 potatoes, diced and boiled to almost-done

a few cups fresh spinach leaves

1 onion, chopped coarse

1 can chickpeas, drained

3 cloves garlic

1 cup coconut milk (reduced-fat variety works fine)

1¼ cup unsalted or reduced-salt vegetable broth

1½ T curry powder

1 t cumin

several leaves chopped basil cilantro, or other fresh herb

salt and black pepper to taste

2 T oil for sautéing (I like coconut, but you can use safflower, peanut, or another oil)

Saute onion and garlic in a wok or large skillet at medium heat; as they soften, add carrots and cauliflower.  After about 5 minutes, add chickpeas, tomato, and potatoes; sauté together, adding salt, pepper, basil, cumin, and curry.  Pour coconut milk and vegetable broth over and cover.  Turn down heat and simmer for a few more minutes, then toss in spinach leaves, stir through, turn off heat and cover again.  Let sit for 10 minutes, and enjoy in good health.  Serves 4.