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Sea Vegetables and Miso at Naturally Good Food
Naturally Good Food stock a wide range of Sea Vegetables and Miso. Both sea vegetables and miso have great nutritional properties and should be part of a balanced diet.
Included in our Sea vegetable range are :
We also stock Agar Agar. Sea vegetables can be group by colour :
- Green Sea vegetables - those that grow in shallow water (Nori).
- Red Sea vegetables – those that grow in the deepest water (Dulse).
- Brown Sea vegetables – those that grow in between (Arame, Nori, Hijiki, Kombu, Wakame).
Sea vegetables are highly nutritious and compare favourably with leafy green land vegetables. Sea vegetables are an excellent source of many minerals, particularly iron, calcium and iodine. Sea vegetables are low in calories, fat and cholesterol yet high in soluble fibre. In unopened packages Sea vegetables will keep very well, once unwrapped keep in an air tight container in a cool place.
Sea vegetables often need rehydrating before use and some need further cooking, as a precautionary note take care if you add additional salt or soy sauce or you may end up with a vey salty dish.
Sea vegetables can be added to many dishes and make a tasty broth on their own.
Arame - Arame has a delicate mild sea vegetable and as such makes an excellent introduction to sea vegetables. Arame comes dried in dark brown strips and can be soaked for up to 10 minutes before adding to noodles, soups, stir fries, pasta, grain or vegetable dishes. To make a delicate broth Arame can be cooking in its soaking water for 10 minutes and then seasoned with soy sauce or other seasonings.
Arame also works well vegetable proteins such as Tofu or Tempeh, with its dark colour can make a good colour contrast in very colourful salads.
Arame has virtually no fat, is low in calories; yet rich in essential minerals, vitamins, protein, and important trace elements.
Dulse - Dulse is perhaps the best known Sea vegetable from the North Atlantic, Dulse is commonly used in Ireland, Iceland and Canada. Dulse has slightly spicy taste is dark purple/red in colour and can be chewy. Dulse is a good source of vitamins, minerals and protein, it also contains many trace elements.
Dried Dulse can be washed, soaked, cut and added to soups and salads, or dry roasted and crumbled as a garnish. For a rich treat it can deep fried straight from the pack.
Hijiki - Hijiki comes as short black strips are richly flavoured and chewier than Arame. Hijiki can be sautéed with vegetables or cooked and mixed with tofu and seeds. Hijiki is rich in iron and calcium and is abundant in minerals. There is an old saying to the effect that the thick lustruous hair of many Japanese people is partly due to their regular intake of hijiki sea vegetable.
There have been concerns expressed about Hijiki and arsenic levels, the debate can be followed on the Clearspring site.
Kombu - Kombu is widely used in Japanse cooking, Umami, the savoury flavour found in Kombu is regarded as one of the five basic tastes in Japanese cooking, (the other four being salt, sweet, sour and bitter).
Kombu has a thick texture, to soften sufficiently to be eaten as a vegetable it needs to be soaked for 20 minutes, then cooked in the soaking water for 45 minutes. Kombu is most widely used to prepare Dashi a soup stock. A strip of Kombu can be added to cooking beans, a casserole or stew or vegetable protein to help soften and flavour them. Kombu can be used from the packet for a deep fried sea vegetable chip, or it may be ground into a powder.
Kombu seaweed is rich in protein, calcium, iodine, magnesium, iron and folate.
Nori - Nori is the most popular of the sea vegetables because of its mild taste and easy to use sheet form, (some 10 billion Nori sheets are produced and used in Japan annually). Nori can be lightly toasted, the cut or torn to make a garnish, or to mix with seeds, nuts and dried fruit as a snack.
Nori is high in protein, especially high in minerals and also low fat.
Wakame - Wakame has a subtle sweet flavour and like Arame needs little cooking, although they will expand during cooking. Simply soak, cut into suitably sized pieces and add to your favourite dishes. It is especially delicious sautéed with onions or served with blanched greens. It combines well with fish baked in foil and is delicious added to a cucumber and citrus salad with a vinegar dressing.
Wakame shares many of the nutritional benefits of its close relative kombu, although it contains less iodine and more magnesium. Wakame, like kombu, has the ability to soften the fibres of foods it is cooked with.
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