The Wonders of Wakame Salad and Sea Vegetables
In many parts of Asia, wakame salad and other sea vegetables are dietary staples, offering a wealth of health benefits. When I first introduced this salad to my friends in the West, many were unfamiliar with the nutritional value of algae. However, with the rising global popularity of sushi, nori seaweed has become widely recognized. A major contributor to the West’s growing awareness of sea vegetables was George Ohsawa, whose studies on the macrobiotic lifestyle helped bridge the knowledge gap.
Sea vegetables are an exceptional source of essential minerals, uniquely structured in a single-layered atomic form, making them highly bioavailable to the body. Rich in iron and iodine, they play a crucial role in maintaining and stimulating thyroid function. When consumed regularly in small amounts—alongside specific yoga postures—seaweed can help improve goiters without the need for drastic medical intervention. Additionally, a sentient diet incorporating sea vegetables can balance thyroid hormone secretion, support overall metabolic health, and alleviate conditions such as hyperthyroidism and hypothyroidism.
One of the most remarkable compounds found in seaweed is Fucoidan, a sulfated polysaccharide present in various brown seaweeds, including wakame, kombu, hijiki, Mizuki, Irish moss, arame, dulse, nori, and bladderwrack. It is also found in sea cucumbers. Research on human colon cancer cells has demonstrated fucoidan’s ability to induce selective apoptosis (cell death) in cancerous cells. This could explain why the Okinawans of Japan, known for their longevity, showed resilience against cancer and were able to recover from nuclear exposure.
However, with increasing ocean contamination from heavy metals such as mercury, arsenic, cadmium, and chromium, it is crucial to source seaweed from reputable, certified suppliers. In particular, Atlantic-harvested seaweed is a safer option, as Pacific sources have been affected by Fukushima radiation.
This wakame salad is not only a nutritional powerhouse but also a delightful addition to your weekly meals. Bursting with umami, it offers a delicious and easy way to incorporate the health benefits of sea vegetables into your diet.
Find the simple and flavorful recipe below:
Wakame Salad
A refreshing Wakame Salad featuring rehydrated wakame combined with a tangy, umami dressing. This simple yet flavorful salad is perfect for a healthy lunch or dinner and highlights the nutritious benefits of sea vegetables.
Ingredients
- 1 tablespoon of dry wakame
- 2 tablespoons roasted sesame oil
- 2 tablespoons soy sauce
- Juice of 1 lemon
- 1 teaspoon honey
- 1 teaspoon balsamic vinegar
- 1 tablespoon roasted sesame seeds, crushed
- 1 teaspoon Sambal Olek (optional)
Instructions
Soak the dry wakame in a bowl with water for ten to fifteen minutes until soft.
Blanch the wakame in boiling water briefly to further soften it.
Immediately transfer the blanched wakame to cold water or an ice bath to enhance its color.
Drain the excess water and place the wakame in a bowl.
In a separate bowl, combine the soy sauce, roasted sesame oil, lemon juice, balsamic vinegar, and honey.
If desired, add Sambal Olek to the sauce or serve it separately for those sensitive to heat.
Add the wakame to the sauce and mix thoroughly.
Plate the salad and sprinkle with the crushed roasted sesame seeds.
Nutrition
-
91.3 Calories
-
4.4g Carbohydrates
-
0.0mg Cholesterol
-
8.0g Fat
-
0.5g Fiber
-
1.5g Protein
-
500.0mg Sodium
-
0.0g Trans fat
Notes
Avoid adding soy sauce or oil to the boiling water, as this prevents the wakame from softening properly. Dried wakame and various seaweeds can be found in most Asian stores and health food shops. This salad pairs well with chilled tossed noodles, stir-fried rice, or mixed vegetables. Feel free to experiment with different types of algae for a variety of healthy salads.
No Comments