Seaweed: A Superfood for Our Mineral-Depleted World

the going green store on seaweed

In our mineral-depleted world, many people take supplements to get enough calcium, iodine, and other important nutrients. But why take a pill with isolated minerals created in a lab when you can get a wide variety of key nutrients from whole food sources, which also offer the benefits of trace minerals and other great stuff that science may not even fully understand yet? Enter seaweed... one of the superfoods that Teresa swore by.

Nutrient-dense seaweed is a wholesome food that adds variety to your diet and is good for your health

Research has shown that seaweed may be beneficial for lowering blood pressure, promoting weight loss, improving thyroid function, and possibly even fighting cancer. How? For starters, it is nutrient-dense. It is an amazing source of minerals -- calcium, potassium, iron, iodine, and many trace elements -- and is also high in vitamins B-12 and A. And it’s a great source of protein and fiber too!

A little goes a long way, so you can think of seaweed as a spice or condiment

If you are like us, you are sold on the health benefits of adding seaweed to your diet, but have no idea how to actually use it in food. Our motto is "start with the easy stuff" -- here are a few suggestions:

  • Use it in your cooking to add some rich ocean goodness to dishes like soup, casseroles, or stir fry (see simple recipes below).
  • You can also grind it up in your food processor and use it like salt and pepper to sprinkle on anything from salads to roasted veggies.
  • Seaweed is also a natural food tenderizer; soak it with beans to make them easier to digest (and cut down flatulence).

Worried about what harmful effects seaweed harvesting may have on the planet? We're big fans of the sustainably-harvested wild seaweeds collected from the cold, clean waters of the Schoodic Peninsula and surrounding islands of eastern Maine, by the wonderful folks at Ironbound Island Seaweed.

A few types of seaweed to try:


  • Known for high levels of iodine, calcium, potassium, iron, carotene and the B vitamins, to name a few.
  • Gives bean dishes a silky delicious broth and makes them easier to digest (once you try beans with kombu, it will become an essential ingredient). Put 2 strips of kombu in with beans to soak.

Try this quick MISO SOUP recipe: Traditionally, good miso soup begins with a nutritious all purpose kombu soup stock. To prepare, cut 2 kombu strips into bite size pieces in a pot with 4 cups water. Shiitake mushrooms and wakame seaweed (see below) are traditional favorites added at this stage. Bring the pot to boil and simmer for 10 minutes. Then add fresh or lightly sautéed cabbage, carrots, leeks and onions and simmer until tender. Regular or deep fried tofu may be added when the vegetables are nearly ready. Remove 1/2 cup broth and cream with 3 to 4 tablespoons miso. Add to soup and heat to just before boiling. Garnish with scallions and ginger.


  • Related to kombu, but more tender and faster cooking.
  • Loaded with vitamins and minerals, and naturally tenderizes food it is cooked with.

Try it in SOUP STOCK: Soak a six inch strip of kelp in four cups of water, simmer for ten minutes. Remove the kelp and cut it into bite size pieces; add it to soup later with other land vegetables, or leave it in for a heartier broth.

Try it to tenderize BEANS: Add a three inch strip of kelp per cup of dry beans to the cooking water. Tear or snip the kelp into bite size pieces so it dissolves into gravy as the beans cook. Sauté onions, garlic, salt, and spices in oil and add to dish.

Try it ROASTED: Tear or snip into small pieces, and roast at 250 degrees for three to five minutes, or fry in an oiled pan until crisp. Use it as a garnish on top of salads, vegetables grains, and pasta.


  • Rich in calcium, among other minerals, and contains a broad spectrum of vitamins – especially vitamin A and the B vitamins.
  • This delicate dark green leaf is delicious and beautiful in soups, salads and stir fries.
  • The classic seaweed to use in miso -- add it to the Kombu recipe above. Also very nice cooked with lentils -- see bean recipe above.

Try this STIR FRY recipe: Soak one cup of Wakame in 2 1/2 cups water for fifteen minutes. Remove from water and slice into fine strips. Slice shiitake mushrooms, leeks and one block of tempeh. Combine with Wakame and 2 tablespoons tamari, 2 tablespoons olive oil, 1 teaspoon crushed ginger and 3 cloves crushed garlic in a hot skillet. Add 3/4 cup Wakame soaking water after about 5 minutes and simmer for another 10 minutes. Towards the end of the cooking time add 2 teaspoons of sesame oil.


  • Rich in potassium, iron, iodine and trace elements.
  • Usually enjoyed as is, raw. Just tear it up and bring it’s brilliant purple color and tangy salty flavor to a salad.
  • Also versatile in cooking from salads to soups to stir fries.

Try it raw: Just nibble, or add it to a salad.

Try it this quick CHOWDER recipe: Sautée two onions, two cups celery, one cup dulse, salt, and spices for a few minutes. Cut three potatoes and add to 8 cups of milk, soy milk, or water. Cook for twenty minutes, then puree about half of the soup in a blender before serving.