Learn to eat seaweed

Let those who treat them with prejudice forgive us: we all eat seaweed without even knowing it. Among the ingredients of marmalade, marshmallow, marshmallow, ice cream and some dairy products, alginic acids (E400-E405), agar-agar (E406) and carrageenan (E407) are mentioned: these substances derived from algae give the products the right consistency without affecting their calorie content. Algae are used in thalassotherapy centers, are part of cosmetics and nutritional supplements: they contain vitamins C, E, B2, B3, B12, provitamin A and substances important for our body such as iodine, selenium, iron, calcium, magnesium, potassium, boron, bromine and manganese. In addition, they are rich in complete, easily digestible protein, dietary fiber and high-quality fats. But still…

“Since childhood, I have not liked seaweed,” admits 37-year-old Tatyana. – For the first time relaxing at sea with my parents, I saw heaps of algae on the beach – their sight and smell beat off any appetite! “The choice of foods and which ones we consider acceptable depends on what they say to our imagination,” recalls psychotherapist Gérard Apfeldorfer. It must be admitted that the reputation of “terrible looking” algae suffers precisely because of this: shapeless, brownish or greenish, with a specific smell, they cling to slimy rocks or lazily stretch out on the beach at low tide … “Europeans do not understand sticky food, but here the Japanese, taking care of the balance of tastes and textures, attach great importance to it, ”Gerard Apfeldorfer notes. It’s a pity: despite all the advantages, algae are still rare guests in our kitchens. Perhaps, having learned more about them, we will decide to enjoy their taste as well?

Take a better look…

“My attitude to algae was radically changed by a university lecture on iodine,” recalls nutritionist Anna Belousova. – On 90% of the territory of our country, there is very little of this microelement, which is important for our body, in the soil and water. Even from iodized salt, buckwheat, persimmon and walnuts, which are considered the main sources of iodine, we do not get the right amount of it. But in algae it is incredibly abundant, of which it is easily absorbed and quickly consumed by the body. By the way, the more nervous we are, the more iodine we need.”

Even a walk along the seashore, where the air is saturated with iodine, activates the brain, helps to concentrate. Iodine gives us a feeling of lightness, while boron and bromine, which are also abundant in algae, soothe and relax. Algae is also rich in selenium, which is lacking in our food – and yet it helps hundreds of reactions to occur in the body and protects its cells from the harmful effects of free radicals, the nutritionist emphasizes. So, going on vacation to the sea, you should not refuse local dishes with algae. In recent years, they have been grown not only in Japan, Korea or China, but also in some regions of Spain, Italy, France, Great Britain, the USA … If you like, you can bring algae home by buying them at a local store. But Anna Belousova does not advise collecting them herself: “Algae plantations are located a few kilometers from the coast, where the water is very clean. And plants from the more polluted coastal zone absorb all the substances from the water in which they grow. In our stores, algae can also be found – in dried, frozen and canned form.

…and tame

A well-known blogger and author of cookbooks, Nika Belotserkovskaya, confesses her love for salted seaweed butter, which is made in French Normandy: “You can do a funny blind tasting with it: spread it on bread, let guests try it – and everyone is convinced that it is sandwich with black caviar!” This oil can also be made at home. “It contains three types of dried crushed seaweed in different colors: dark red dulse, brown nori and green sea lettuce. Add them to softened butter, lightly salt, mix and refrigerate,” the blogger advises.

In cooking, it is easy to create a new arrangement of a familiar dish, for example, seasoning soup, pasta, rice or salad with dried crushed seaweed – this way the food will acquire a barely noticeable iodine aroma and salty aftertaste. For the first time, it is better not to be zealous: the amount can be gradually adjusted to your liking. “As a seasoning, you can use fucus or kelp, which are sold in many pharmacies,” advises Anna Belousova. “It’s worth adding them to the finished dish so that the algae retain all their beneficial properties.” Nutritionists also do not recommend combining them with cabbage, corn, radish, radish or mustard: these products impair the absorption of iodine*.

Algae can also play a more independent role in soups and salads. “I make a salad of kelp, bell peppers, tomatoes and different types of onions,” says Anna Belousova. “I dress it with olive oil and lemon juice or vinegar. Another option: any seafood plus seaweed.” If you cook fish by wrapping it in kombu seaweed, this will give it an extraordinary tenderness and aroma. You can make an omelet by beating two eggs with a teaspoon of chopped fucus and letting the mixture stand for a quarter of an hour: this is how the plant will reveal its taste and aroma. You can cook sea hodgepodge from any fish and seafood by adding onions and tomatoes. And then arrange the kelp or ready-made kaiso salad on plates and pour over the cooked soup …

* V. Rebrov, O. Gromova “Vitamins, macro- and microelements” (GEOTAR-Media, 2008).

sea ​​vegetables

Approximately 20 species of algae are recognized as suitable for consumption. Here are the most common.

Porphyry

This red seaweed, better known as nori due to the popularity of Japanese cuisine, can now be found in any supermarket, in the sushi section. It contains a lot of iron, calcium, phosphorus, vitamins A, D and B12, but there is less iodine than in brown algae. Nori can be crushed and added to noodles, mashed potatoes or butter, or you can make rolls: wrap fish or shrimp with rice in it.

Kelp

In marinated form, kelp, which we better know as seaweed, can, perhaps, be found in every store. This brown algae is particularly high in iodine and is known for its ability to stimulate bowel cleansing. Canning changes its delicate taste, often not for the better, and therefore you should pay attention to dried, frozen and fresh kelp.

Kombu

The Japanese type of kelp in the Land of the Rising Sun is no less common than our seaweed. This seaweed is rich in iodine and calcium and contains many amino acids and glutamic acid. They make chips from kombu and prepare a traditional Japanese broth: pour dried seaweed with water and, as soon as it starts to boil, remove from heat. It can also be added to rice and vegetable stew.

Wakame

The sweetish taste of this juicy brown seaweed conquered Europeans: for the last 20 years it has been grown in Spain, Italy and France. It contains a lot of polyunsaturated fatty acids, calcium, iodine. Wakame is added to salads, soups, rice, pasta and served as a side dish to fish dishes. Miso soup is made from it. Wakame softened in hot water is eaten as a separate dish, sprinkled with sesame seeds and seasoned with soy sauce.

Ulva

Green algae, known as “sea lettuce”, has a neutral taste and iodine aroma, which makes it an excellent base for salads when fresh. Dried green Ulva can be seasoned with fish soup.

Dulce

Red algae with a sweet and salty nutty flavor is a source of highly digestible vegetable protein, a variety of micronutrients and vitamin B12. It is added to salads or used as a fragrant seasoning for soups and fish.

Fucus

Brown algae, also called sea oak, is rich in polyunsaturated fatty acids, folic acid and vitamins. It has a salty taste and can be used instead of salt.