Algae

Algae is a large and diverse group that includes seaweeds (multi-celled) and chlorella (single celled). It is a sustainably harvested whole food that when freeze-dried can contain up to 50% protein. Algae is easily assimilated and can aid in weight loss and immune function. Blue-Green algae like spirulina is not technically an algae but has the same health benefits. 

Seaweed provides minerals and amino acids, the building blocks of proteins. They are essential to nearly every bodily function and every chemical reaction that takes place in our bodies. Seaweed is an amazing provider of the essential amino acids that are not produced by the body. Seaweed is also rich in iron, magnesium, potassium, zinc and vitamin K and seaweed contains useful amounts of vitamin E, riboflavin, thiamine, niacin and folate. In addition, seaweed is high in soluble fiber and, if you’re like most Americans, you’re not getting enough.

A bonus if you’re vegetarian: seaweed is one of the few plant sources of B-12.

Seaweed also has:

* More vitamin C than oranges

* Anti-viral, anti-bacterial, anti-inflammatory properties

* Seaweed is rich in polysaccharides which are important in the prevention of degenerative diseases including cardiovascular and type 2 diabetes. Seaweed increases the amount of feel-good chemicals in the brain, improves liver function, and it stabilizes blood sugar.

Algae like spirulina and chlorella provides protein, vitamins, and trace minerals.

How to Buy

Seaweed can be found in your local co-op in the bulk section or in a super market in the Asian food section.

• Seaweed can be bought in many specialty supermarkets, catalogs and online. Almost all seaweed sold in stores is dried.
• Most seaweed is collected in the spring or summer. If you have collected your own seaweed, you will probably want to dry some for storage. Spread your seaweed on newspaper and leave it in the sun or a warm room for about a week or dry it for a few hours in a warm oven.

Decide what kind of seaweed you want to prepare. There are many kinds of edible seaweed:

• Alaria is light green and almost transparent. This plant is similar to wakame; it is the standard sea vegetable for miso soup. Unlike some wakame, alaria has not been blanched in boiling water, prior to drying.
• Arame is thin, wiry, and almost black. It is a species of kelp best known for its use in Japanese cuisine.
• Dulse is dark red. Dulse is high in vitamins B6 and B12.
• Hijiki is thin, wiry, and almost black. Hijiki is high is calcium and fiber.
• Kelp, also known as kombu, is the largest seaweed. Kombu improves  digestion and reduces gas because it has an amino acid that can help break down heavy starches in foods like beans and sweet potatoes. Kombu is anti-inflammatory and helps in the production of hemoglobin. Kombu also contains the highest amount of iodine of all the seaweeds.
• Nori is used as the wrapper for many types of sushi and is probably the most recognizable type of seaweed. Nori has the highest amount of protein compared to other seaweeds.
• Wakame is related to Alaria. It is also light green and almost transparent. Wakame has the highest amount of calcium and fiber among seeweeds.

How to Store

Keep seaweed fresh by keeping it re-sealed either in its original container or a tightly sealed glass jar along with the “do not eat” package of silica gel that absorbs moisture so that the seaweed will stay dry. In humid environments, you may want to freeze seaweed for extended shelf life.

Dried seaweed never rots. The salt naturally found on seaweed helps to preserve it, keeping it fresh for quite a while. Much like dried herbs, however, seaweed loses its flavor and nutritive qualities over time. Seaweed is best when used within two years.

How to Cook

Prepare seaweed before eating or cooking by soaking it.

• Most dried seaweed must be soaked before eating. Nori is a notable exception.
• Soak dried seaweed in a large bowl of warm water until it is tender. Most seaweed will only take a few minutes to become tender and dulse becomes tender so quickly that you only need to run it under warm water.
• Most types of seaweed do not need to be cooked before they are eaten, but can be served in salads, soups, casseroles etc.
• Cook alaria for at least 20 minutes in soups or with grains.
• Add raw arame to salads after soaking. It can also be added to soups or sautéed or braised with other vegetables.
• Toast dulse in a pan and use it as chips. After rinsing or a short soak, it can be used in salads or sandwiches. It can also be used in soups.
• Try adding a strip of kombu when cooking your dried beans to add a rich array of vitamins and minerals to your dish while enhancing the flavor and making the beans more digestible. Add kelp to simmered dishes. Kelp is most often used in dashi.
• Powdered seaweed such as spirulina is a great source of natural protein. Start with a teaspoon added to your preferred smoothie combo (it goes especially well with avocado, banana, or pineapple) and adjust the amount as you get used to it.
• Wrap sushi with dried nori or dry-roast it and crumble it in soups or rice dishes. It can also be added to stir-fry.