Seaweed has been a staple in Asian cuisine and in other countries for centuries, despite its recent popularity as sea moss gel on social media. Over recent decades, seaweed has been praised for its unique flavor and texture, with different varieties offering various health benefits. We’ve focused our recipe on kombu seaweed, scientifically known as Laminaria japonica, or Saccharina japonica.
Research has shown that Kombu contains essential minerals such as iodine, calcium, magnesium, iron and potassium. Additionally it contains vitamins A, B, C, and E. It’s also a source of amino acids and antioxidants.
Additional health benefits of kombu include, but are not limited to:
Thyroid Health: The iodine in kombu is a mineral crucial for thyroid hormone production. Iodine deficiency can lead to hypothyroidism, a condition characterized by a slow metabolism.
Bone Health: The calcium and magnesium in kombu support bone health and may reduce the risk of osteoporosis.
Digestive Health: The fiber in kombu promotes digestive health by aiding in digestion, preventing constipation, and supporting a healthy gut microbiome.
Blood Pressure: The potassium in kombu can help regulate blood pressure, reducing the risk of heart disease and stroke.
Antioxidant Protection: The antioxidants in kombu help protect cells from damage caused by free radicals, which can contribute to chronic diseases such as cancer and heart disease.
Kombu can be incorporated into a diet in a number of ways. Seaweed salads and sushi likely come to mind, but it can also be used in soups, stews, stir-fries and in pickled dishes. When using kombu, it's important to rinse it thoroughly to remove any grit or sand, especially if you are using fresh seaweed. We’ve incorporated kombu into a nourishing and delicious Korean inspired miyeok-guk, or seaweed stew, based on a recipe from My Korean Kitchen.
Seaweed Stew with Kombu
Ingredients
1/2 ounce dried Kombu*, **
4 ounces thinly sliced beef round steak***
1 tbsp sesame oil
1 1/2 tbsp soy sauce
1 tsp minced garlic
5 cups water
Salt and pepper to taste
Directions
Rehydrate dried kombu in cold water for 5 - 10 minutes. Drain and rinse two to three times under running water. Squeeze excess water out.
Cut into finger length strips if it is not pre-cut, and set aside.
Slice meat thinly and season with salt and pepper.
Preheat a large pot over medium heat.
Add sesame oil, seaweed and beef. Stir to combine, cooking for 2 - 5 minutes.
Add soy sauce, garlic and water.
Cover the pot and boil until the meat is fully cooked, about 12 - 15 minutes.
Adjust the taste with more salt if needed.
Serve warm, alone or with rice!
Notes
*Kombu can be substituted with Wakame.
**Kombu should be consumed in moderation due to high iodine levels. Excessive iodine intake can cause hyperthyroidism. If you have a thyroid condition, consult with a healthcare provider before regularly adding kombu to your diet.
***Round steak may be substituted with flank steak.
References:
Barandiaran LN, Taylor VF, Karagas MR. Exposure to iodine, essential and non-essential trace element through seaweed consumption in humans. Sci Rep. 2024;14(1):13698. Published 2024 Jun 13. doi:10.1038/s41598-024-64556-w
Cao J, Qin L, Zhang L, et al. Protective effect of cellulose and soluble dietary fiber from Saccharina japonica by-products on regulating inflammatory responses, gut microbiota, and SCFAs production in colitis mice. Int J Biol Macromol. 2024;267(Pt 1):131214. doi:10.1016/j.ijbiomac.2024.131214
Habibi M, Golmakani MT, Eskandari MH, Hosseini SMH. Potential prebiotic and antibacterial activities of fucoidan from Laminaria japonica. Int J Biol Macromol. 2024;268(Pt 2):131776. doi:10.1016/j.ijbiomac.2024.131776
Kirindage KGIS, Jayasinghe AMK, Cho NK, et al. Fucoidan refined from Saccharina japonica ameliorates ambient particulate matter-induced inflammation in keratinocytes, underlying fibroblasts, and 12-O-tetradecanoylphorbol 13-acetate-induced ear edema in mice. Int J Biol Macromol. 2024;277(Pt 4):134324. doi:10.1016/j.ijbiomac.2024.134324
Koseki K, Yoshimura R, Ido K, Katsuura K, Bito T, Watanabe F. Determination of Vitamin B12 and Folate Compounds in Commercially Available Edible Seaweed Products. Front Biosci (Elite Ed). 2023;15(2):10. doi:10.31083/j.fbe1502010