Seaweed has such a large proportion of iodine compared to our dietary minimum requirements, that it is primarily known as a source of this nutrient. Other mineral macronutrients include sodium, calcium, magnesium, potassium, chlorine, sulfur and phosphorus; the micronutrients include iodine, iron, zinc, copper, selenium, molybdenum, fluoride, manganese, boron, nickel and cobalt.
Kelp known as Kundu in Chinese and Kombu in Japanese is the saltiest tasting of the seaweeds yet it is very low in sodium. Powdered kelp can be used as a salt substitute. The natural glutamates in kelp can be used to tenderize beans by adding a small piece to the pot and simmer for 10-20 minutes and then remove the kelp. Kelp can be simmered in soups for 10 mintues to flavor the broth.
Arame is the mildest of the seaweeds and is rich in fiber. It is good sauteed in salads and vegetable casseroles. Cooked and chopped it is great in stuffed mushrooms.
Wakame or alaria, has more fiber than oat bran and is very rich in iron and calcium. It too is good in soups.
Seaweed Salad/Salsa
2 Tablespoons(T) of mixed dried seaweeds
1 teaspoon chopped rinsed capers
Pinch of fennel
1 T rice vinegar
1 T mirrin
1 T olive oil
Mix all together and allow to sit for 10 minutes for the seaweed to absorb the oils and vinegars. Taste and adjust seasoning. Serve in small bowl with toasted baguette. This can also be used as a salsa for fish.
