What food is full of nutritional minerals, grows fast without fresh water, doesn’t harm the environment, and is absolutely delicious? If you said seaweed, you are part of a fortunate population of people who know the secrets of this superfood.
Koreans have eaten seaweed for over a millennia with the first records being from the Goryeo Dynasty in 918. While a lot of Koreans eat seaweed because it is healthy, mostly people eat it because they love it and embrace it as part of a long culinary tradition. The big question is why isn’t it being eaten more in the Western world?
Healthy, delicious, and environmentally friendly
What makes seaweed cuisine truly remarkable? First of all, seaweed when prepared properly is absolutely delicious. If this were not true, why would it be the Korean treat to eat on birthdays? Yes it’s true! Rather than the Western birthday cake, Koreans delight in eating miyeok guk (seaweed soup) in order to feel that they’ve had a proper birthday.
But in addition to its great taste, seaweed is also low in calories, rich in Vitamin B12 and protein (perfect for vegans!), and boosts the immune system. In addition, 90% of the world’s cultivated seaweed grows in saltwater ‘farms’ and does not need any fertilizer, pesticides or precious fresh water. In essence, embracing seaweed in your diet not only enhances your culinary experience but also promotes well-being and environmental sustainability.
There are so many reasons to love seaweed, but one undeniable highlight is the ease of incorporating seaweed into everyday meals. Seaweed cuisine is something Korea proudly shares with the world, boasting of its delectable flavors, health benefits, low-calorie content, and minimal environmental impact. With seaweed occupying the base of the aquatic food pyramid, it’s not a stretch to say that life on this planet foundationally relies on this nutritional powerhouse.
From birthdays to any day
While Koreans have a custom of eating seaweed soup on their birthdays, they certainly don’t just save it only for special occasions. Consuming seaweed during pregnancy and postpartum is especially beneficial, providing essential minerals like iodine and iron, which are crucial for both maternal and fetal health. This is particularly significant considering the increased iodine requirements during pregnancy, as highlighted by the National Institutes of Health (NIH).
In the United States, iodine deficiency remains a concern, despite historical progress made through iodized salt initiatives. Individuals can mitigate this risk by incorporating seaweed into their diet. This has become even easier these days with dried seaweed snack packs readily available in many Western grocery stores, such as Safeway, Costco and Trader Joe’s, in addition to Asian grocers.
Korea is a peninsula country surrounded by the sea, and through the centuries, its cuisine has developed an array of edible seaweeds, including 김 (kim), 미역 (miyeok), 파래 (parae), 매생이 (maesaengi), 청꼬시래기 (cheongkosiraegi), 청각 (cheonggak), 청태 (cheongtae), 감태 (gamtae), 청가사리 (cheonggasari), 바다포도 (badapodo, meaning “sea grape”), 모자반 (mojaban), 톳 (tot), 다시마 (dashima), 우뭇가사리 (umutgasari), 홍고장초 (honggojangcho), 홍꼬시래기 (hongkkosiraegi), and 홍가사리 (honggasari).
How “kim” got its name: a royally approved superfood
Among the numerous ways to eat seaweed, 김 (kim) stands out as the most popular Korean seaweed, exported to over 124 countries. Legend has it that 김 (kim) was named after Kim Yeoik (1606~1660) who is credited as the first to cultivate then sell this seafood in markets. According to folklore, this innovation made its way to the king’s dinner table who called the dish “kim” after its originator because it had no name.
The consumption of miyeok (미역) similarly traces back to ancient times, with historical accounts suggesting its importance in Korean culture. It is written that Goryeo (고려, actually 고구려) people initially recognized the value of miyeok upon observing mother whales consuming it following the birth of their calves. They revered miyeok for its nutritional value, cherishing it for its taste and health benefits.
Alongside these long-standing Korean staples, dashima (다시마, kelp, kombu) has also emerged as another nutritional superfood, renowned for its abundance of natural MSG and distinctive umami flavor. Notably, artificial MSG was initially derived from dashima. This dark brown, edible kelp is used in many soups, sauces and stews.
From kimbap for casual gatherings to miyeok soup for special, and all, occasions, and even utilizing dashima powder to enhance flavor without resorting to artificial MSG, ways to consume seaweed are almost limitless.
And the next time you’re craving something warm, don’t overlook the opportunity to savor maesaengi soup (매생이국) for a unique culinary experience. The silky, wispy, more delicate strands of maesaengi are harder to find than the sturdier pieces of miyeok in soups but definitely worth the trouble in seeking out.
Koreans lead from the sea
In the forefront of societies that greatly value wholesome foods, South Korea stands out for its continued appreciation of natural foods, including vegetables and seaweeds which are incorporated into almost every meal. Unhealthy eating habits dominate so much of the the culinary landscape today, and we could all benefit from eating more seaweed. Thankfully, many kinds of seaweed can now be readily ordered online and enjoyed with little to no preparation.
Kim can be consumed right out of the packaging, and miyeok just needs to be soaked and washed before putting it into soups and side dishes.
In a world weighed down by a lack of healthy, affordable and environmentally friendly food, do your part and try breaking seaweed, not bread, with your friends and family as a regular part of your diet.