Seaweed Salad

Seaweed has been used in cooking and serving foods since ancient times. Today, the popularity of seaweeds as foods is increased significantly after scientific researches have proven that some of these sea vegetables (e.g., kelp, nori, lava and wakame) provide valuable health benefits. A popular dish made from these marine plants is seaweed salad. Commonly included in the Japanese food menu, salads made from seaweed are enjoyed in several parts of the world.

Calories in Seaweed Salad
At the first mention of salads, it is understandable that these dishes based on raw foods yield low calories. But, what is the actual seaweed salad calorie count? The total calorie present in one serving (56 g) of this salad (Japanese Hissho Sushi) is approximately 70. Of this value, about 50 percent of the calories are contributed by fats. However, the calories in this particular salad may be lower or higher, depending upon the recipe ingredients used, and the serving quantity.

Health Benefits of Seaweed Salad
The taste of seaweed salads, prepared with flavorful herbs and spices is awesome. In fact, it is a favorite for every individual, who craves for seafood. However, as with any type of dish, the query whether seaweed salad healthy lingers on the minds of health conscious people. According to food nutrition facts data, seaweed is a rich source of vitamin A, B, C and other vitamins.

Another seaweed health benefit is the presence of essential minerals and trace elements required for proper functioning of the body, which include calcium, magnesium, potassium, iodine, zinc and iron. Nearly all minerals required for the body are present in varying amounts in seaweed. Thus, serving seaweed salad as a part of the meal menu is an easy way to ensure adequate supply of trace minerals.

The dietary fiber content in seaweed is very high. You will be glad to know that seaweed salad is helpful in body detoxification. Other seaweed health benefits are maintaining healthy skin and hair, along with slowing down the aging process and increasing longevity. These sea vegetables are beneficial for hormonal regulation, blood circulation and metabolic processes.

A major health concerning issue about seaweed is that it contains high percentage of salt and moderate sugar. This is because of the medium (seawater), in which these marine plants grow. The high salt content is applicable to any type of seafood, including fish, clams, prawns, oysters, etc.

How to Make Seaweed Salad?
Truly speaking, seaweeds are phaeophyta (brown algae) that thrive in seawater. Salads can be prepared from any kind of edible seaweed, both fresh and dried forms. The dried seaweed is used for seasoning vegetable salads. If you are among those who are highly impressed with the health benefits of seaweed salad, but do not know how to make it, the following is a simple recipe for you.

Ingredients

• 1 (1½ pounds) package salted wakame or other seaweed
• 1 tablespoon rice vinegar
• 2 teaspoons fresh lemon juice
• 1 teaspoon sugar
• ½ teaspoon kosher salt (optional)
• ½ teaspoon finely grated fresh ginger
• 1½ teaspoons Japanese soy sauce
• 4 teaspoons sesame oil
• 1 tablespoon sesame seeds, toasted

Directions for Preparation

The flavor of seaweed blends well with sesame oil. Wash the seaweed in a large bowl filled with water (preferably 4 times) to remove excess salt. If time permits, soak it in water for about 10-12 minutes. Drain water and place in a colander to get rid of moisture. Or else, place it in a clean towel to absorb water. When seaweed becomes dry, add it in a mixing bowl.

While working on the salad dressing recipe, whisk together vinegar, lemon juice, sugar and salt for 4-5 minutes, or until sugar dissolves properly. To this, add ginger, soy sauce and sesame oil. Continue mixing till you get a smooth dressing. At the time of serving the salad, divide it in six serving bowls. Scoop dressing on top of salad, and sprinkle sesame seeds. Toss lightly for even coating, and serve.

I hope you have a clear idea about the calorie content and health benefits of this diet salad. You can serve fresh and dried seaweed salads in breakfast or snacks. But, remember to balance the daily salt and sugar intake by adjusting the same ingredients in other food servings.