These ocean gifts offer incredibly rich, broad, and balanced minerals—notably iodine, calcium, iron, and potassium. You’ll find them in packaged and bulk sections, typically in dried sheet, flake, or powder form (use kelp powder instead of salt to season just about anything). Kept tightly sealed, sea vegetables last for several months in the pantry.
Soak delicate, threadlike dried arame in water for 10 minutes; then drain. It’s beautiful and briny mixed with steamed edamame, thin strips of red bell pepper, and sesame seeds; toss with a rice-vinegar and tamari dressing.
These thick, dark strips add salty depth to any broth. Toss a piece into cooking liquid for grains, pasta, or beans (kombu contains an enzyme that improves beans’ digestibility).
You’ve seen it wrapped around sushi; now it’s a popular, kid-friendly packaged snack. Don’t rehydrate; simply crumble nori over grilled meats or veggies, or toss nori pieces or powder with kale chips for a nutrient-rich popcorn alternative.
Less fishy than other types, this gray-green seaweed becomes soft and tender after soaking. Chop finely and add to a stir-fry with broccoli, mushrooms, chopped fresh ginger, garlic, and peanut oil.