Seaweed is no longer exclusively a Japanese food; it is a food that helps the whole world!
Whether you like it fresh in a light and refreshing seaweed salad or are in the mood for the crispy crunch of some seaweed chips, this nutrient-dense food is a powerhouse of benefits.
Seaweed is a food you should be eating as it enhances gut health and makes the perfect low-calorie snack. In this guide, we will explore seaweed salad and seaweed chips—including their health benefits, simple recipes, and ways to add them to your food.
Why Seaweed? A Superfood Worth Eating
Seaweed is more than just a health food fad that we are thrilled to discover in the west; it has a long, hot culinary history and nutritional property, particularly in Asia.
Rich with minerals, vitamins and powerful antioxidants, this sea vegetable features a combination of super foods matched by just a few other foods.
Seaweed grows with more direct nutrient absorption from seawater than non-cultivated land based vegetables do from soil and is one of the most nutrient rich foods available.
And high levels of iodine is one of the most recognized benefits, supporting thyroid function and metabolism regulation. Seaweed, which is rich in polyphenols, a type of antioxidant, and carotenoids that also function as antioxidants, has anti-inflammatory properties.
Seaweed is a great option if you want a low-calorie, nutrient-rich food that can ultimately help improve your health.
Seaweed is a wonderful way to boost vital nutrient intake without sacrificing flavor, whether you love it as a fresh salad or crispy chips. Now, discover how seaweed salad and seaweed chips deliver nutrition and deliciousness with each bite.
Seaweed Salad: A Refreshing & Nutritious Side Dish
What is Seaweed Salad?
Seaweed salad, widely popular in Japanese and Korean culture, is a refreshing, tossed salad of dried seaweed rehydrated with a savory, tart dressing.
Seaweed found in these salads are typically varieties such as wakame, kombu or hijiki, all of which give a different texture and taste.
Unlike many salads that use lettuce or spinach, the chewy yet subtle crispness of a seaweed salad is unlike anything else — with a subtle sweetness of the ocean.
Typically, it is served alongside sesame seeds, soy sauce, rice vinegar, and chili flakes to compliment its savory umami flavor. Other versions throws in cucumber, shredded carrots or edamame as well, giving that added crunch and nutrients.
Seaweed salad is also super high in fiber, so it is great for digestion and healthy gut! Essentially, the fiber serves as a prebiotic, helping good gut bacteria thrive and aiding in the absorption of other nutrients.
Not to mention, being naturally low is calories, it is an ideal weight maintenance or weight loss dish – without any compromise on nutrition.
Health Benefits of Seaweed Salad
Rich in Fiber — Helps digestion, prevents bloating, and improves gut health.
This is Low in Calories: it suits you well if you are trying to lose weight while feeling full.
Full of Required Minerals: High in Calcium, Magnesium and Iron: Ideal for Bone Health, Overall Wellness
Skin and Hair Health: Rich in anti-oxidants and collagen-boosting properties, it keeps skin youthful and hair shiny.
Seaweed salad is a simple but effective way to improve your health, whether you eat it on the side of a sushi dinner or on its own.
Seaweed Chips: The Perfect Crunchy & Healthy Snack
What Are Seaweed Chips?
Seaweed chips are the perfect solution if you enjoy crispy snacks but need a healthier option to potato chips! These ultra-thin, crunchy, roasted sheets of nori seaweed are full of flavor and have an irresistible umami taste.
Seaweed chips are a healthier alternative that will satisfy your cravings without the guilt unlike regular chips which are deep-fried fattening and loaded with artificial additives.
Nori sheets are gently brushed with sesame or olive oil, sprinkle salt, or chili, and roasted into crispy chips; seaweed chips. Commercial varieties might even have flavors such as wasabi, teriyaki or barbecue, providing a crunchy, savory snack for various occasions.
Health Benefits of Seaweed Chips
Low in Carbs & Calories – The most satisfying traditional-style chip alternative for keto and weight-loss diets without the additional fat.
So Umami flavoured – Naturally flavorful, no artificial seasonings or preservatives needed.
Stacked with minerals — Good for bones, heart and immune system
This DHA (an important omega-3 fatty acid) promotes brain function and mental clarity.
Seaweed chips are a healthy crunch that keeps you on track with your wellness goals, whether you eat them straight from the pack or sprinkle them on salads or soups.
How to Include Both in Your Diet
In a Meal: Pair with seaweed salad as a side (and eat seaweed chips for a casual little crunch between the courses).
When using in Sushi Rolls: Use both in sushi for a double whammy of health.
In Bowls: Add seaweed salad and crushed seaweed chips to poke or grain bowls for texture.
As a Topping: Add crumbled seaweed chips to soups, noodles, or salads to up the umami factor.
Conclusion
Seaweed salad and seaweed chips are healthy, tasty, and easy to work with if you want to incorporate seaweed into your healthy diet.
Seaweed is a delicious side dish you can serve or it can be enjoyed as a crunchy snack, depending on what you prefer.
Give these easy recipes a try at home and see how impactful seaweed can be in your diet!
Do you have a favorite way to eat seaweed? Let us know in the comments!
Frequently Asked Questions
And is salad good for weight loss seaweed?
Yes! Seaweed salad is a great source of low-calorie fibre and iodine, which stimulates a healthy metabolism. It can suppress appetites and aids digestion, making it an ideal food for reducing weight.
Seaweed chips are often marketed as a healthier alternative to potato chips.?
Absolutely! Seaweed chips, on the other hand, may be low in carbs, high in minerals, and teeming with antioxidants as opposed to potato chips, which are often high in unhealthy amgs and empty calories.
Can I eat seaweed every day?
Yes, but in moderation. Seaweed contains a high amount of iodine, and overconsumption can change thyroid activity. For maximum benefits, limit to small servings a couple of times a week.
So which seaweed is best for salad & chips?
For seaweed salad: You want wakame or kombu
Seaweed Chips– nori sheets serve best here as they become crispy bakes.
How to buy seaweed for salads, chips ?
Dried (roasted) seaweeds are available from Asian grocery stores, health food stores, Amazon, and specialty supermarkets.
Scientific References & Sources
Brown, E. S., Allsopp, P. J., Magee, P. J., Gill, C. I. R., Nitecki, S., Strain, C. R., & McSorley, E. M. (2014). Seaweed and human health. Nutrition Reviews, 72(3), 205-216. https://doi.org/10.1111/nure.12091
Teas, J., Pino, S., Critchley, A., & Braverman, L. E. (2004). Variability of iodine content in common commercially available edible seaweeds. Thyroid, 14(10), 836-841. https://doi.org/10.1089/thy.2004.14.836
Cherry, P., O’Hara, C., Magee, P. J., McSorley, E. M., & Allsopp, P. J. (2019). Factors influencing the bioaccessibility of iodine from seaweed: implications for iodine status and thyroid function. Proceedings of the Nutrition Society, 78(3), 1-11. https://doi.org/10.1017/S0029665119000629