About Sea Vegetables – Living Now Magazine (sometime in the 1990s)

Wakame drying in Japan

Article written by Sandra Dubs

During times of famine in Ireland, “lrish Moss” (carrageen) was boiled with milk for extra nutrition. In parts of Alaska dried seaweed is oiled and used as a substitute for chewing tobacco. Sea vegetables are recognized to play important part of the diet in China, Korea, South – East Asia, Polynesia Hawaii and particularly Japan. Along the Pacific coast of USA, people eat ulva (seaweed), and the Japanese and Chinese there collect laver (another common type of seaweed). In south America, Ulva and kelp are known as “Goitre sticks” and used as a prevention against disease which is prevalent in some areas.

Japanese researchers reported that wakame suppressed the re-absorption of cholesterol in the liver and intestine. Other laboratory experiments showed that hijiki and shittake mushrooms also lowered cholesterol and improved fat metabolism. Several varieties of Kombu. traditionally used as a decoction for cancer in Chinese herbal medicine, were effective in the treatment of tumours in laboratory experiments.

NUTRITION
Sea vegetables are high in protein, minerals such as iodine, iron and calcium. For example. half cup of cooked hijiki contains the same amount of calcium as 1 cup-of milk. and more iron than eggs making it perfect for vegans. It is high in vitamins especially ~vitamin A, B (especially, B1 and is one of the few vegetarian sources of B 12), C and E.

“One of seaweed’s most prominent health benefits is its ability to remove radioactive strontium and other heavy metals from our bodies. Whole brown seaweeds (not granulated) such as kelp contain alginic acid with binds with the toxins in the intestines rendering them indigestible and carries them out of our system” (The Celtic Diet: Let History Shape Your Future By Breanne Findlay)

They are not a source of calories and are low in fat.

They are said to have antibiotic qualities. to relieve constipation and intestinal and respiratory irritation. to aid mucous membranes. promote weight loss and relieve gout and rheumatism.

For centuries. Oriental medicine has recognised that sea vegetables contribute to general health. and especially to the health of the endocrine and nervous systems, resulting in thick healthy hair, soft skin, and a tolerance for stress. Studies have shown that sea vegetables are effective in reducing cholesterol and in helping to prevent atherosclerosis and hypertension Due to the enzyme and mineral content in sea vegetables. they can assist the body in eliminating the effects of animal fats.

Sea vegetables also help in eliminating radioactive and chemical wastes which absorb through our environment. The nutritional value of nori for instance is excellent It is high in essential fatty acids which are said to be effective in preventing hardening of the arteries amongst other conditions.

Nori is also high in protein, chlorophyll and taurine (an amino acid effective in reducing blood pressure) as well as vitamin A, calcium and iron. A special sea vegetable is agar agar which is effective in dissolving cholesterol and although it contains no fat or calories. is rich in calcium and iron? As it passes through the stomach and bowels. it removes old residues and cleans the intestines, It helps prevent constipation and also promotes healthy skin and hair.

COOKING

Sea vegetable are a very important part of a macrobiotic meal. You can serve sea vegetables such as arame, hijiki wakame, nori, dulse and agar agar with beans, in soups salads stir fries and with desserts. Before cooking, most dried sea vegetables need to be immersed in water for a few minutes until soft. Soaking in water for too long may extract minerals. It is important to use the same water for cooking the sea vegetable unless. as with some uncultivated species, deposits of sand or tiny shells remain after soaking.

Sea vegetables assist in the digestion of beans when cooked with them.

VARIETIES OF VEGETABLES
ARAME – Eisnia bicylis

With its mild flavour and aroma. this is a good introduction to the taste of sea vegetables. This black sea vegetable is grown abundantly in the Sea of Japan and harvesting of arame by hand during the summer months still exists as a cottage industry It is cooked for seven hours to make it tender and then dried in the sun. Its wide leaves are then sliced into thin strands for easier use. Arame is easy to prepare. It requires washing and soaking until soft and is delicious in salads and stir fries.

WAKAME – Undaria pinnatifida
This sea vegetable has a long, dark green, feather-like leaf. thrives in cold. strong ocean currents and harvested in spring in Japan In Japanese folk, medicine, wakame is known as a cleanser and strengthener of the blood. and as miso soup has been used for generations to aid in recovering from the effects of child birth. Wakame flakes are convenient and easy to use. The stems of the Wakame leaves have been removed and the wakame have been cut into small pieces and dried. Instant wakarne swells 10-20 times its dried volume and is especially. suitable for soups and salads. One teaspoon is sufficient for, one cup of miso soup. Wakame is now being harvested in Tasmania and is available in health food stores.

K0MBU – Laminaria Japonica
This is a deep sea kelp with thick, wide leaves and grows to lengths of 5 – 10 metres. High grade Japanese kombu is harvested from the cold northern sea off the island of Hokkaido. Highly valued in Japan for its medicinal values as well as its culinary use. Kombu extract, powder or tea vas often prescribed by folk healers in cases of hypertension. Kombu is very stiff when dried and sometimes has a natural white powder due to the presence of glutamate, the most desirable pan of the plant. This gives kombu its flavour-enhancing qualities when cooked with beans and vegetables. Kombu contains alginic acid which is not only part of its favourable taste, but also helps rid the body of cholesterol, assists in controlling blood pressure and quickens the work of the intestines in general no soaking is required. Kombu is used as the basis of Japanese stock called dashi and particularly useful in cooking beans as it helps soften them. reduces cooking rime and makes beans easier to digest.

AGAR AGAR – Kanten
This traditional gelatine is made from eight different varieties of red seaweed . It is made in mid-winter and involves a very long process of cooking and drying in the fields for ten days. Agar agar is used by manufacturers of sweets and ice creams. It can be used to make jellies custards, mousse, flans and pies. Agar agar is effective in dissolving cholesterol and although it contains no fat or calories it is rich in calcium and iron. As it passes through the stomach and bowels, it removes old residues and cleans the intestines. It is good for treating constipation and promotes healthy skin and hair.

Nori cultivation in Japan

NORI – Porphyra tenera
This is dried laver which is pressed into thin sheets . Cultivation of nori is a specialized craft. Seed quality, water temperature, pollution free environment, seeding, harvesting time, and drying method are all critical factors The laver for making nori is grown on nets in tidal waters that are collected at low tide. High grade natural nori has a deep rich and purplish black colour, a brilliant, gleaming lustre and a fragrant aroma. Look for nori made by natural food companies using cottage industry growers in Japan. Nori is especially popular as a vital ingredient in sushi. It can also be shredded and used as a garnish on grain and vegetable dishes, in sandwiches, in salads.

YAKI NORI
This is toasted nori used for sushi.

Here are some recipes to encourage you to discover and enjoy sea vegetables. (see recipes on this site for more and for sure there are even more in “My Wholefood Community Cook Book “

FRUIT KANTEN

1/2 agar agar bar
300ml water
50ml apple juice
3 tablespoons honey or rice malt
150gm fruit
Sea salt – pinch

Prepare agar agar by rinsing as per instructions on the pack
Bring prepared agar and water or juice to a boil, then simmer on low flame for 5 minutes stirring constantly.
After the agar dissolves completely, add honey or rice malt and a pinch of salt remove from heat.
Add apple juice and pour into mold, adding sliced fruit and cool at room temperature.

ARAME WITH ONIONS PUMPKIN AND ROASTED SUNFLOWERS SEEDS
(Serves 4)

Arame, dried 1 cup
Water for soaking 1 1/2 cups
Toasted Sesame Oil 1TBS
Onions Sliced 2 small
Pumpkin diced & peeled 1 cup

Tamari 2 TBS
Water 1 cup
Sunflower seeds roasted 1 TBS

Soak arame in water for 2 minutes strain and keep water.
Heat oil in a pan and saute onions until golden brown.
Add arame and saute for 5 minutes.
Add soaking water plus one cup water tamari, bring to boil and then simmer for 15 minutes.
Add pumpkin and boil to remove excess water. about 10 minutes
Garnish with roasted sunflower seeds and serve as a side dish with rice.