Japanese Seaweed Healthy and full of surprises

Japan is an island nation with a long coastline and a mountainous inland. The area of the country suitable for farmland (for grazing livestock or growing fruits and vegetables) is therefore not particularly large. As a result, a large part of the traditional foods that make up Japanese cuisine come from the sea. In addition to fish and seafood, seaweed is also on the menu. For centuries, various types of seaweed have been an important part of the Japanese diet. The "sea vegetables" grow in shades from brown to red to pale green along all the country's coasts; from the warm waters around Okinawa to the cold sea in northern Japan. The different varieties vary in appearance, taste, and nutrient content. Seaweed is used extremely versatilely: it is cooked in soups, prepared as a side salad, used as a topping for plain rice, or even eaten as a snack. Seaweed can be prepared in many different ways: you can have it raw, steamed, fried, battered in tempura batter, or even dried. 

Superfood from the Sea

Did you know how healthy seaweed actually is? Different types of seaweed have different flavor characteristics - but they share the health aspect. Seaweed contains many vitamins and minerals. Certain types are even said to have preventive effects against cancer. For example, the mozuku seaweed may be responsible for the above-average life expectancy of the residents of Okinawa! Additionally, seaweed is very high in fiber, making it excellent for satiety and stopping hunger cravings. It also helps to control cholesterol levels and regulate blood sugar levels. Below you will find a list and description of the 9 most important types of seaweed!

Wakame

This seaweed is colored green to dark green. It is considered one of the healthiest types of seaweed because it is full of minerals, sodium, magnesium, and calcium. Additionally, it contains vitamins A, C, E, K, and B. Wakame has a quite mild and neutral taste. You can buy wakame either dried or sometimes fresh at the supermarket. Dried wakame, by the way, is very shelf-stable. To prepare it, you simply need to soak the seaweed in water for a few minutes and then you can cook it or eat it raw. The seaweed is soft, not too tough or rubbery, and almost not at all "slimy." Wakame is excellent in salads and can even serve as the main ingredient for them! However, you can also eat the seaweed with rice dishes and udon noodles and use it as a soup ingredient. In Europe, wakame is now also cultivated in France! Here  we have written a detailed article on wakame. A delicious recipe with wakame is this Miso-Shiru !

Hijiki

Hijiki is black and consists of a long stalk from which small shoots grow. This stalk/shaft can become very long. It is called Naga Hijiki and is quite crispy when properly prepared. Hijiki has a strong fishy taste. You can stir-fry the seaweed in a wok, boil it, steam it, or even fry it. In Japan, hijiki is eaten in soups or as a salad, but it is usually a side dish and not a main course. Here we have a dedicated article on hijiki for you. We also reveal where you can get hijiki.

Kombu

This seaweed is mainly harvested in northern Japan, off the coast of Hokkaido. The further north it grows, the better its quality. It has a tough, leathery texture and must be soaked before you can eat it. Kombu tastes – depending on where the seaweed is harvested – slightly sweet and mild or rather intense. This seaweed contains a lot of iodine, calcium, iron, and vitamin A. Kombu can be fried or used dried and powdered. Additionally, the seaweed is one of the main ingredients in dashi broth, which is used in many Japanese recipes. Here is an article about dashi broth, and we also reveal where you can buy kombu. 

Nori

This is probably the most well-known association with seaweed outside of Japan. Because the dried nori sheets are used for sushi, but they are also often eaten as a snack. However, nori is not its own type of seaweed, but a general term for edible seaweeds. The nori sheets are primarily made from purple laver. It is harvested, shredded, dried, pressed, and finally roasted. Nori sheets are an excellent source of protein for vegetarians, but also contain relatively high levels of iodine. Here we have an article for you in which you can learn everything about nori, and also two delicious recipes that use nori.

Mekabu

This is the "root" of the wakame seaweed. It tastes slightly sweet and has a somewhat slippery texture. You can buy mekabu either whole or cut into strips. The mekabu strips slightly resemble soft noodles. Mekabu is often eaten refined with soy sauce or the popular ponzu sauce. In Japan, mekabu is very commonly eaten simply: as a topping for a bowl of plain rice. However, you can also add mekabu to soups or salads – the seaweed brings a very interesting flavor to the dish! Mekabu has many vitamins: A, C, E, and K. Additionally, mekabu is very good for bones and digestion.

Kanten/Agar Agar

You might already know agar agar as a vegetarian alternative to gelatin. Agar agar and kanten are extracted from different types of seaweed – but their effects are very similar. Agar agar is used for various puddings and sweet creams. Kanten is primarily used to make traditional Japanese sweets like yokan. Dishes cooked with kanten are slightly firmer and less wobbly than those made with agar agar. What the two gelling agents have in common is that they are odorless and tasteless and also have no strong inherent color. You can use them to make stable, heat-resistant jellies. Kanten and agar agar are available as powders, flakes, or even sheets. If you want to replace gelatin with agar agar or kanten, you can do a 1-to-1 substitution: For one tablespoon of powdered gelatin, you need one tablespoon of agar agar or kanten powder. Here we have some delicious recipes with kanten or agar agar for you. Try them as light summer desserts!

Mozuku

This "super seaweed" contributes to the high life expectancy of the residents of Okinawa! It is primarily harvested in the shallow, warm waters off Okinawa and then exported to the rest of Japan. Outside of Japan, mozuku does not grow at all. The brown seaweed is exceptionally healthy. It contains a lot of fucoidan, a substance that strengthens the immune system and even helps prevent tumors – in other words, it stops cancer cells. Additionally, mozuku helps with stomach problems and against allergies. This is scientifically proven! Mozuku has only a slight intrinsic taste. It can be eaten raw or cooked. Typically, it is simply seasoned with vinegar and then eaten as a side dish. But in Okinawa, mozuku is also fried in tempura batter. If you have the opportunity, you should definitely try this local specialty!

Aonori

This seaweed is primarily sold dried and powdered. Translated, aonori means "green laver." It has quite a strong aroma and pairs excellently with Japanese dishes like yakisoba, but it is also used to season soups, noodles, and salads. Particularly delicious: When aonori flakes are used to enhance tempura batter. You can also mix aonori with sauces, marinades, or even mayonnaise. Although aonori looks and is named similarly to nori, it is a completely different type of seaweed. The seaweed flakes have many vitamins and minerals and are therefore very healthy. Additional bonus: Aonori is a very affordable Japanese seasoning. You can get it, among other places, on Amazon. Here we also have a recipe for you that requires aonori.

Umi Budo

The name translates to "grapes of the sea" and that is exactly what this type of seaweed looks like! Umi Budo grow on a long stem, which you can also eat. They are especially enjoyed in Okinawa, but because they grow along various coastal sections of the Indo-Pacific, they are also very popular in the Philippines and Malaysia. The "sea grapes" burst in your mouth when eaten and taste slightly salty. Many Japanese claim that the best part of umi buo is this "bursting" sensation when eating! This is referred to as "puchi puchi." Umi Budo is usually eaten raw, often just seasoned with soy sauce, vinegar, and mirin. This is a very popular side dish that you can find in many restaurants in Okinawa. However, they also go very well with sashimi dishes. And: When having umi buo as a side dish, feel free to enjoy a beer!