A Taste of the Sea

Sea Vegetables

nutrition : storage : cooking

They are primitive sea plants which belong to the algae family, and are indigenous to the northern Pacific coasts (Japan, China, Korea, the Philippines, Alaska, and the northern Atlantic coasts (Canada, Iceland, Wales, Scotland, Brittany). They are found near and below the water line and are harvested in the spring or summer when the plants are attached to rocks. From many hundreds of types is provided a selection which is as varied as land vegetables and as diverse in colour, texture and taste, ranging from mild and sweet to a strong sea flavour. Oceanic variations around the globe help create these differences in textures, flavours and mineral content. In British coastal waters there are over 600 varieties, of which 20 are edible.

Without realising it, many people today eat or use sea vegetables in one form or another. They are used in drugs, fertilisers, animal feeds, many foods (eg ice cream) as gelling and thickening agents, for fining beer, toothpaste, paper, textiles and paints.

Sea vegetables are extremely nutritious, comparing favourably with leafy green land vegetables. An excellent source of many minerals, especially iron, calcium and iodine, absorbed from their sea water environment, they are reputed to contain 10-20 times as much as land vegetables weight for weight. They are very low in calories, fat and cholesterol; they contain a high level of soluble fibre and some are high in protein and certain vitamins. Although some sea vegetables contain vitamin B12, this is not thought to be in a form that the body can assimilate.

There is some evidence to suggest that regular inclusion of sea vegetables in the diet helps lower blood cholesterol, stimulates the metabolism and prevents goitre. Many sea vegetables provide a jelly-like substance called alginic acid which has been shown to help protect us from environmental pollution by binding and removing toxins from the colon.

For most consumers, sea vegetables are only available in their ready-cleaned and dried form. If you are able to obtain them choose areas which are free from heavy metal pollutants and pesticide residues. In unopened packages, dried sea vegetables will keep almost indefinitely. Once unwrapped, keep in air tight containers in a cool place. They readily absorb moisture and this can cause some flavour loss but they can be re-dried in a very low oven.

Many sea vegetables need rehydrating before use and some need further cooking. Soaking in water will reconstitute them and also rinses out any sand or other debris. They can expand to at least 4 times their dried size, but do not over-soak as this can waterlog them and dilute the flavour excessively. The soaking liquid can contain up to 30% of the mineral content so can be used as stock once strained. Some sea vegetables may have a whitish surface appearance, which is salt and can be wiped off with a damp cloth. Do not wash it off before soaking as much of the flavour is on the surface, and be cautious with the addition of extra salt or soya in your recipe. However if you wish to reduce the strong ocean flavour marinades of teriyaki or apple juice may be used.

Depending on the variety, they can be grilled, toasted in a dry pan and crumbled, added to soups, stews and stir-fries, eaten raw in salads or wrapped around other ingredients.

Types of sea vegetables - please follow this link for the table