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A Food Service Guide to the use of Sea Vegetables by the
Nutritional Professional
SUSTAINABLY HARVESTED
ORGANICALLY CERTIFIED
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Welcome to the world of SEA VEGETABLES
~Dulse~ ~Kelp~ ~Alaria~ ~Laver~ This webpage is designed for and dedicated to the nutritional professional and institutional food service chef, whom it is our hope to serve. The webpage offers:
A description of the nutritional and potentially medicinal contribution of dietary sea vegetables.
Usage and preparation information.
A collection of food service recipes with analysis of nutritional
enhancement.
A description of the sustainable harvest as developed by Maine
Coast Sea Vegetables – where, when and how.
References
carl@seaveg.com 207-565-2907 x307 fax 207-565-2144 ````````````````````````````````````````````````````````````````````````````````
TABLE OF CONTENTS
INTRODUCTION 4 Summary of Nutritional and Medicinal Information
MINERAL AND MICRONUTRIENT NUTRITION 6 Micronutrient Highlights Sea Vegetables and Sodium Sea Vegetables and Iodine Sea Vegetables as Cost Effective Micro-nutrient Source Sea Vegetables and the Elderly Sea Vegetables and the Vegetarian Diet Sea Vegetables and Vitamins
DIABETES AND SEA VEGETABLE NUTRITION 11 CANCER AND SEA VEGETABLE NUTRITION 13
Epidemiology Immune System Apoptosis Anti-adhesive Lung Cancer Estrogen Dependent Cancer Conclusion
CARDIOVASCULAR HEALTH AND SEA VEGETABLES 16 Potassium Chloride Magnesium
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Vitamins Phytochemicals/Fiber Conclusion
ANTI-VIRAL PROPERTIES OF SEA VEGETABLES 18
ANTI-OXIDANT PROPERTIES OF SEA VEGETABLES 19 PEDIATRIC NUTRITION ISSUES AND SEA VEGETABLES 20
Obesity Immune System Brain and Nervous System Conclusion
Cooking with Sea Vegetables
OVERVIEW OF USAGE FOR THE CHEF 22 PRODUCT DESCRIPTION AND SPECS Alaria Powder 24
Dulse Flakes and Powder 25 Kelp Powder 26
Laver Flakes 27 Dulse Whole Leaf 28
Kelp Whole Leaf and Chopped 29 Nutritional Analyses
Whole Leaf Dulse, Alaria, Kelp, Laver 30
Milled Dulse 31 Milled Alaria 31
Milled Kelp 32 Sea Seasonings Salt with Sea Vegetables 32
Milled Laver 33 Milled Sea Lettuce 33 Recipes
INTRODUCTION 34 Summer Vegetable Soup 34
Colcannon Potatoes 36 Cream of Broccoli Soup 36
Tomato Bisque 37 Shrimp Pasta Salad 39
Creamy Potato Soup 40
Vegetable Fried Rice 41 Seafood Stew 43
Basic Stuffing 44 Pasta Primevera 45
Maine Coast Sea Vegetables: The Harvest Story 49 Marine Algae
The Harvest Bio-Region Elements of Sustainable Harvesting
Organic Certification What About Pollution?
Testing Results for Products: 2008 51 References 54
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INTRODUCTION
Sea vegetables, also known as seaweeds, have a long established
tradition as a staple and healing food in many parts of the world, notably the Far East. North Atlantic countries, such as the British
Isles, northern France, the Canadian Maritimes and coastal New England have also enjoyed sea vegetables as a staple food source.
Sustainably harvested, organically certified Maine Coast Sea Vegetables can provide an easy to use and cost effective source of minerals, trace elements, vitamins, and unique fiber. They offer balanced nutrients in a safe, assimilable, cost-effective form, allowing your clients to easily incorporate health-building, disease-preventive nutrients into everyday meals. For over 35 years, Maine Coast Sea Vegetables, www.seaveg.com,
has provided locally and sustainably harvested, organically certified sea vegetables to the natural foods market nationwide,
and now offers these nutrient dense plants to the health care and educational food service community.
THE NUTRITIONAL CHALLENGE Due to the prevalent consumption of highly processed,
adulterated food - intensely marketed - much of the population faces chronic nutritional stress, with rising public health effects
and unsustainable costs. Nutrition professionals thus have the important and challenging task to provide healthy nutritious food to the institutional client, whether in an educational or hospital
setting. The food must be both within budget and acceptable to the end user. Sea vegetables, by virtue of their highly concentrated nutrition, can be used in small, affordable amounts, somewhere between a
side-dish and herb; at first they are often ―hidden‖, unobtrusively (for example in soup stocks), until they become more acceptable
and palatable to food service clients - as they have in niche markets, such as the natural foods consumer.
WHOLE FOODS VS. SUPPLEMENTATION Before we discuss sea vegetables’ specific health benefits as suggested by in vitro, in vivo, and epidemiological data, it is
important to emphasize the synergistic effect of all the nutrients presented in this whole food.
Balance of nutritional elements is key here. It is noteworthy that sea vegetables provide considerable potassium, but even better
that this chelated, bioavailable potassium is presented in a
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natural complex including calcium, magnesium, sodium, iron and many other assimilable micronutrients, including important vitamins (especially B-6 and possibly B-12), along with small
amounts of high quality protein and fiber. A problem with supplementation (for those who can afford it) as a
strategy for meeting micro-nutrient requirements is that too much of one mineral may have an adverse effect on another. For
example, too much dietary iron will decrease the absorption of blood levels and bioavailability of manganese. Some people need to be particularly cautious about potassium supplements,
including those with conditions such as diabetes or kidney disease that may increase potassium levels, or who are taking
medications, such as ACE inhibitors or potassium-sparing diuretics, that limit the kidney's ability to excrete potassium.
Whole foods, including sea vegetables, usually avoid these problems by providing a synergistic nutrient complex suitable for metabolic processes. Further, sea vegetables’ balanced macro and
micro nutrients are accompanied by unique soluble and insoluble fibers with likely beneficial health effects (more detail follows).
Indeed, the whole may be much, much more than the sum of its parts.
Small amounts of sea vegetables provide unique marine soluble and insoluble fibers that may offer important health benefits, along with highly concentrated essential mineral and micronutrient nutrition, enzymes and small amounts of high quality protein.
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MINERAL AND MICRONUTRIENT NUTRITION
Sea vegetables concentrate minerals and trace elements from the marine environment in levels that generally exceed those of land plants. They transform these into chelated, colloidal bioavailable substances, available in ideal proportions for human physiological needs.
HIGHLIGHTS An ideal potassium:sodium ratio, averaging 2.4:1. Research
suggests adequate potassium and calcium intake may be more important in controlling hypertension than sodium
restriction. A 1/4 oz.( 1/3 cup) serving of kelp contains twice the potassium of a banana, and as much as a one potato.
A non-dairy source of calcium, packaged with synergistic minerals and vitamins for optimum absorption. A serving of
Alaria delivers the same calcium as 1/2 cup of cottage cheese, 1/3 cup yogurt, or 3 servings of cream cheese. The same
serving of Alaria contains more calcium than 1/2 cup boiled kale or bok-choy. Calcium is nicely balanced with magnesium, up to 18% of the RDA per 1/4 oz. (1/3 cup)
serving of alaria and kelp.
An impressive amount of iron. A 1/4 oz. (1/3 cup) serving
of dulse or kelp gives up to 30% of the RDA, 4 times the iron in spinach.
An excellent bio-available source of iodine, especially
kelp. Sea vegetables eliminate the need for iodized table salt, and can safely provide many times the RDA. Thyroid
medication should be adjusted accordingly. Dulse and Laver provide less Iodine than Kelp or Alaria, but still significant amounts.
Vitamins, especially B-6 and B-12, especially important in
homocysteine metabolism.
Small amounts of high quality protein with an excellent protein:calorie ratio. Dulse and Laver offer about 2 grams per
1/4 oz. serving. The amino acid composition closely resembles egg white protein.
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SEA VEGETABLES AND SODIUM Almost everyone, except renal, severely hypertensive, and CHF (congestive heart failure) patients, can enjoy organic Maine Coast
Sea Vegetables in varying amounts.
Even patients on modified clinical diets can healthfully incorporate moderate to liberal amounts of sea vegetables into their diets; just remind them to limit soy sauce, tamari, miso and processed foods.
For patients on a no-added-salt diet (3000 to 4000 mg/day), sea vegetables can give just the right saltiness, and are far better in
nutrition and taste than commercial ―lite‖ salts. Used in moderation, they can be enjoyed in a typical serving of 5 to 10 grams (about 1/3 cup) of whole leaf plants, or 1/4 to 1 teaspoon of
Sea Seasonings. EXAMPLES:
A serving of Dulse has one-half to one-third the sodium found in one cup of most breakfast cereals, and less sodium than one
slice of most commercial breads!
One cup of cooked beet greens has as much sodium as two or three servings of Dulse.
Compare the sodium in 1/4 ounce serving (~ 1/3 cup) of sea
vegetables to the sodium in 1/2 teaspoon of table salt: Kelp has 1/3 as much sodium, Alaria 1/4, Dulse 1/8, and Laver 1/9 as much.
The sodium content of an average sea vegetable serving is often less than that of a carrot, serving of chard, or a bagel.
Rinsing can dramatically reduce sodium and potassium content
and has little effect on iron or calcium.
SEA VEGETABLES AND IODINE: THE SUPERSTAR
The superstar element in sea vegetables is iodine, which occurs in much greater quantities than any land plant. There are different perspectives on dietary iodine consumption. Some MD’s and
dietitians contend that most Americans receive enough iodine from iodized salt. But others suggest that many are iodine
deficient even if they are ingesting the RDA of 150 mcg/day, because there is so much competition for receptor sites in the thyroid and other organs from, for example, bromine (used in
bread manufacturing), chlorine, fluoride, and perchlorate (a contaminant in groundwater, especially in western states where
this groundwater is used to irrigate fresh produce). In the latter
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view 150 mcg RDA is simply not enough, even if completely bioavailable from iodized salt. The mainstream recommendation of 150 mcg RDA seeks only to prevent goiter; it does not
address other pathologies that may be influenced by deficient iodine, including thyroid problems.
The normal, healthy thyroid gland has a protective mechanism, limiting the uptake of peripheral (unneeded) iodine. A very small % of
adults are sensitive to iodine intake – thus the UL of 1100 mcg - and may develop iodine-induced goiters that are reversible (that is, eliminate the increased dietary iodine and the goiter goes away).
Sea vegetables are a cost effective, easy to use source of
metabolically valuable minerals and micronutrients. Although the majority of the population receives adequate protein intake, as well as carbohydrates (though often of poor quality), the likelihood exists of a widespread state of chronic mineral/trace
element malnutrition and deficiency, due to the consumption of fast food or highly processed supermarket food.
As one specific example, metabolism of excess refined sugar can deplete metabolic minerals to maintain homeostasis: phosphorous
in sodas has a deleterious effect on calcium absorption. In addition, the modern environmental burden of food, airborne
and water pollutants places an extraordinary demand on the detoxifying organs – especially liver and kidneys, which depend on
trace micro-nutrients for their enzymatic reactions. Individuals mindful of their health can ingest adequate mineral
nutrition through a balanced whole foods diet, (adjusting for individual metabolic needs). For example, lentils, chickpeas and beans are good sources of iron, selenium, and potassium. A
―rainbow‖ of fruits and green vegetables are excellent sources of vitamins and phytochemicals.
For those millions not so mindful, including those who perhaps cannot afford high quality organic food, or who do not have much
choice – especially children - a small amount of sea vegetables,
Because iodine can stimulate and increase metabolism, sea vegetables, with high amounts of iodine and other trace elements,
are a traditional weight loss herbal remedy. Dietary sea vegetables could be part of a strategy to deal with the national obesity problem and the resultant huge public health costs.
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easy to include in the diet, can help address these concerns and positively impact their health by reducing chronic nutritional stress.
THE ELDERLY
Osteoporosis and related fractures are noted public health problems. A 1999 study ―investigated associations between dietary components contributing to an alkaline environment
(dietary potassium, magnesium, and fruit and vegetables) and bone mineral density (BMD) in elderly subjects.‖ The study
supported the hypothesis that alkaline-producing dietary components, specifically, potassium, magnesium, and fruit and vegetables, contribute to maintenance of BMD.1
Sea vegetables, rich in these nutrients and generally alkalinizing, could easily be a part of the solution to this public health issue.
VEGETARIANS Sea vegetables also hold a special appeal for vegetarians, providing
iron and a non-dairy source of calcium without oxalic and phytic acids, compounds which interfere with calcium absorption.
Sea vegetables are especially strong in magnesium, potassium, iron,
and chromium. Some species show significant amounts of manganese (note that manganese superoxide dismutase is the
principal antioxidant enzyme in the mitochondria), and all varieties contain a wide array of other trace elements.
Their rich mineral content may also benefit those people on
unsupervised weight-loss diets, who may have a higher risk of mineral deficiency, including those sub-groups with higher needs for
specific micronutrients, such as folate, iron or calcium, and those participating in diets that promote mineral flushing liquids.
Even a very healthy vegetarian diet can benefit by including sea
vegetables. They offer a fiber content of 30% to 34%, soluble and insoluble, natural sugars, flavor enhancing natural glutamic acid
(Kelp’s ―MSG‖), small amounts of high quality protein, and most importantly, unique potentially medicinal phytochemicals, such as
algin and fucoidan.
VITAMINS
Sea vegetables are also excellent sources of Vitamin B-6 and are a possible vegetable source of Vitamin B-12, due to epiphytic
bacteria on the surface of plant fronds.
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Vitamin B-6 acts as an essential cofactor for hundreds of enzymes and plays a role in glucose, lipid, and amino acid metabolism and
neurotransmitter synthesis (serotonin) and red blood cell
formation (functions as a coenzyme in the synthesis of heme). Risk of B-6 deficiency is increased with age, alcoholism, high-protein intakes, liver disease, dialysis, and use of medications
such as corticosteroids, penicillamine, anticonvulsants, and
isoniazid. Poor glycemic control may also lead to increased urinary
losses. 2 Adequate levels of vitamin B-6, along with folate and B-12, are
necessary for normal homocysteine metabolism. High levels of homocysteine are positively correlated with coronary heart
disease, cerebrovascular disease, and peripheral vascular disease. ibid
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DIABETES AND SEA VEGETABLE NUTRITION
Diabetes represents a major chronic disease where mineral nutrition plays an important part in its treatment. Numerous studies have reported an association between diabetes mellitus
and alterations in the metabolism of several trace minerals, specifically chromium, magnesium, selenium, vanadium and zinc, deficiencies of which are all linked to impaired insulin release, insulin resistance and glucose intolerance in experimental animals and humans with diabetes mellitus.
―Some of these minerals (e.g., zinc, chromium,
magnesium) are excreted at higher than normal rates in patients with diabetes mellitus, often leading to excessive urinary mineral wasting… If such losses were found to
translate to lowered availability of a mineral required for optimal insulin secretion and/or action, then it would be
important to correct the altered mineral status. Solving this problem could include increasing dietary intake of the mineral or utilizing supplemental sources of the mineral.‖ 1
The five minerals mentioned above (and their co-factors) are critical for adequate blood sugar control.
Chromium is a cofactor with insulin and is essential for normal glucose utilization, works synergistically with nicotinic acid and
glutathione, and is required for normal fat and carbohydrate metabolism. 2
Manganese is also associated with sugar and fat metabolism.
Studies show that manganese-deficient rats exhibit reduced insulin activity, impaired glucose transport, lowered insulin-stimulated glucose oxidation and conversion to triglycerides in
adipose cells. Deficiencies in manganese lead to lessened insulin sensitivity in fat tissue and a decreased ability to transport
glucose through the blood and metabolize it for energy. ibid
Magnesium, part of over three hundred enzymes in the body, also helps maintain tissue sensitivity to insulin, helps control glucose metabolism, and participates in the regulation of insulin.
Strangely, although magnesium is available in many foods,
Americans seem to be taking in far less than the recommended RDA (400 mg/day). ibid Up to three-quarters
of the population may consume less than DV levels (dieters may be even at more risk). 3
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Vandium: while chromium potentiates insulin, vanadium, in the form of vanadyl sulfate, mimics the activities of insulin and is biologically active even in the absence of insulin. It significantly
increases liver glycogen and improves the uptake of glucose by muscle tissues, and inhibits the storage of excess calories from carbohydrates as fat by stabilizing the body's production of
insulin.4
Zinc is also essential to blood sugar regulation by influencing carbohydrate metabolism, increasing insulin response, and
improving glucose tolerance. Zinc influences basal metabolic rate, thyroid hormone activity, and improves taste sensitivity.5
Small amounts of sea vegetables, inobstrusively included in the diet, can improve the magnesium and vanadium intake levels, and to a lesser but meaningful extent address manganese, chromium and zinc deficiencies.
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CANCER AND SEA VEGETABLE NUTRITION The most intensely investigated individual component of seaweed is fucoidan, a family of sulfated polysachharides found in brown
seaweeds, including local kelp, alaria, and bladderwrack. Each species of brown marine algae yields a specific variant of fucoidan
with indications of different clinical benefits, including anti-tumorial, anti-inflammatory, anti-coagulant, and anti-viral properties.
EPIDEMIOLOGY The focused research of the last few decades (cited in approximately
700 studies published in the National Library of Medicine’s database) was inspired by epidemiological observations:
1. A much lower rate of estrogen dependent and other cancers, including lung, is experienced by Asian populations eating sea
vegetables. 2. An notable high rate of longevity is experienced by the kelp eating
Okinawans.
Investigators also noted that traditional oriental medicine uses these plants to treat some cancers, as well as to provide safe nutritional
support for other pathologies.
Recent scientific research suggests some validity to these traditional uses; in Australia, Korea, and Japan, private sector and academic
partnerships have led to commercial applications of sophisticated Fucoidan extracts.
IMMUNE SYSTEM Fucoidan demonstrates an ability to strengthen the immune system,
stimulating an increase in levels of a cytokine known as interferon gamma.1 Cytokines are proteins produced by white blood cells and
are important in regulating immunity. Interferon gamma is a cytokine that generates increased immune activity during infections
and cancer states. 2
Live animal studies demonstrated that fucoidan also activates the tumoricidal effects of lymphocytes and macrophages. 3 Fucoidan
molecules were shown to stimulate phagocytic and bactericidic activity, ibid as well as antioxidative activity against autoxidation and
superoxide, along with immunological enhancing activity. 4 Seaweed components increase hyaluronic acid, the intercellular viscous
solution that makes normal cells strong and able to hold off cancer cell infiltration into healthy tissues. 5,6
Other immunomodulating effects include 1)stimulating natural killer
cells 7, thus slowing tumor growth, 2)inhibiting hyperplasia (abnormal cell overgrowth), and 3)inhibiting tumorial angiogenisis. 8
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APOPTOSIS Fucoidan encourages apoptosis (self-destruction) of some cancer cells. A cold water extract of Japanese seaweed (mekabu) yielded a
strong suppressive effect on rat mammary carcinogenesis, in vitro. This same extract induced apoptosis (programmed cancer cell death)
in 3 kinds of human breast cancer cells. In this study no apoptosis was observed in normal human mammary cells.9 Other studies have
shown enhanced apoptosis with fucoidan in human breast, stomach, cancer and descending colon cells. 10,11,12
ANTI-ADHESIVE Sea vegetables given to healthy adults decreased platelets from
sticking. This may help prevent cancer cells hiding from immune system white cells by covering themselves with platelets - if the
platelets won’t stick, the cancer cells are exposed and can be killed by white cells. Dietary sea vegetables may also help prevent tumor
cells from adhering to the cell walls of blood vessels and lymphatics. If tumor cells do not adhere to the walls, they remain exposed to
attack by white cells. Thus the sea vegetables have the potential to act as anti-metastasic agents. 13,14 (The anti-adhesive effect has
implications for thrombosis and inflammation as well). 15,16
In animal studies using seaweed to treat cancers, it did not matter whether the seaweed was injected or eaten,
it worked the same. In mice with Sarcoma-180 transplanted tumors (the results were) 70.3% - 83.6%
inhibition with dietary seaweed 61.9% - 95.2% inhibition with injected seaweed extracts. 13
LUNG CANCER Although smoking rates are higher in Japan, lung cancer rates are
significantly lower. ibid Sea vegetable extract has slowed bronchopulmonary tumors in mice and in vitro. 17 Investigators
postulate that the average dietary consumption of about 5 grams per day of sea vegetables in Japan plays a role in the low rate of lung
cancer.
ESTROGEN DEPENDENT CANCER According to a recent study, ―Rates of estrogen-dependent cancers are among the highest in Western countries and lower in the East.
These variations may be attributable to differences in dietary exposures such as higher seaweed consumption among Asian
populations. The edible brown kelp, Fucus vesiculosus (bladderwrack), as well as other brown kelp species, lowers plasma
cholesterol levels. Since cholesterol is a precursor to sex hormone biosynthesis, kelp consumption may alter circulating sex hormone
levels and menstrual cycling patterns. In particular, dietary kelp may be beneficial to women with or at high risk for estrogen-dependent
diseases.‖18
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CONCLUSION Although peer-reviewed clinical human trials are needed to provide conclusive evidence, current epidemiological and investigative data
suggest including whole sea vegetables in the diet, whether or not successful pharmacological products result from the scientific
investigation of sea vegetables. The soluble and insoluble fibers in dietary sea vegetables, including the sulfated polysaccharide
fucoidan, presented in a whole food complex of supporting minerals, vitamins, small amounts of high quality protein and minute lipids,
act in a synergistic fashion to support health.
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SEA VEGETABLES AND CARDIOVASCULAR HEALTH
Potassium: Higher dietary intake of potassium is associated with
lower mean systolic pressure and lower absolute risk of hypertension. Small amounts of dietary sea vegetables provide
from 15% to 20% RDA/serving potassium balanced with sodium, calcium, magnesium, and other heart healthy minerals.
Chloride: Sea vegetables provide chloride as well, which enhances
potassium retention. Dietitian Debra Ahern, Ph. D., R.D., writes, ―Chloride may play an indirect positive role in hypertension by
allowing renal retention of potassium. If this is the case, potassium sources that provide chloride may be more effective in raising blood
plasma levels than fruits and vegetables. The high chloride content of {Maine Coast Sea Vegetables} seasonings with seaweed makes them good sources of potassium for clients at risk of hypokalemia
(too little potassium).‖ 1
Magnesium: Sea vegetables, especially Kelp and Alaria, provide
meaningful amounts (~16% RDA/serving) of magnesium in whole food form. Magnesium's role in preventing heart disease and
strokes is generally well-accepted; numerous double-blind studies show magnesium to be of benefit for many types of arrhythmias. 2,3
The beneficial effects of magnesium in angina relate to its ability to: 1. improve energy production within the heart
2. dilate the coronary arteries resulting in improved delivery of oxygen to the heart
3. reduce peripheral vascular resistance resulting in
reduced demand on the heart 4. inhibit platelets from aggregating and forming blood
clots 5. improve heart rate. 4
Adequate magnesium is also important in congestive heart failure (CHF). Many of the conventional drugs for CHF and high blood pressure (diuretics, beta-blockers, calcium channel-blockers, etc.)
deplete body magnesium stores. Studies have shown that CHF patients with normal levels of magnesium significantly live longer
than those with lower magnesium levels. 5,6
Vitamins: Sea vegetables provide meaningful amounts of Vitamin
B6, which apparently increases the effectiveness of magnesium. Also, the amount of homocysteine in the blood is regulated by at
least three vitamins: folic acid, vitamin B12, and vitamin B6. Several large observational studies have demonstrated an association between low vitamin B6 intake or status with increased blood
homocysteine levels and increased risk of cardiovascular diseases. 7
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Phytochemicals/Fiber
Besides the contribution of dietary potassium, magnesium and
other trace elements and vitamins, sea vegetables, especially the brown sea vegetables (Kelp, Alaria), provide polysaccharide fibers, especially fucoidan, and specific amino acids with implications for
cardiovascular health.
Fucoidan, a group of sulfated polysaccharides from brown sea
vegetables, inhibits smooth muscle cell proliferation. In live animal studies, low molecular weight fucoidan markedly reduced intimal
hyperplasia, suggesting its use in arterial occlusions following placement of stents in heart patients. 8,9 (This may be a contraindication for patients on coumadin).
In other studies, the introduction of fucoidan led to better coronary blood flow and myocardial oxygen consumption after induced
cardiac ischemia. 10
Fucoidan is able to bind and block the adhesion molecules of the selectin family (mainly P- and L-selectin) that have been suggested to mediate interactions between platelets, leukocytes and
endothelial cells in thrombus formation. Fucoidan also demonstrates anti-coagulant properties (a possible contraindication for patients on cumadin). 11,12
Feeding a brown sea vegetable to stroke-prone spontaneously hypertensive rats attenuated the development of hypertension and its
related diseases. The development of stroke signs was significantly delayed and the survival rate of the test animals improved. 13
Fucoxanthin, a carotenoid isolated from sea vegetable powder was studied for its preventive effect on ischaemic cultured neuronal
death. Fucoxanthin attenuated neuronal cell injury in hypoxia and re-oxygenation and may provide a preventive effect against ischaemic neuronal cell death seen with stroke. 6
Japanese researchers have isolated hypotensive amino acids from brown seaweeds (Laminaria sp), and have demonstrated these effects
in numerous live animal studies, thus supporting the traditional use of seaweeds in oriental cultures for cardiovascular health. 14
CONCLUSION Although peer-reviewed clinical human trials are needed to provide
conclusive evidence, it seems likely that including small amounts of sea vegetables in the daily diet, their complex of minerals, vitamins, and unique non-digestible polysaccharides may make a
positive contribution to cardiovascular health, at relatively minor expense.
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ANTI-VIRAL PROPERTIES OF DIETARY SEA VEGETABLES
Red (Dulse, Laver) and brown (Kelp, Alaria) sea vegetables have
shown inhibitory effects on a wide range of herpes viruses. Fucoidan molecules, for example have been shown to exhibit
inhibitory effects against herpes and HIV both in animal and human studies. Experiments have suggested that fucoidan may not only inhibit the initial stages of viral infection - the
attachment to and penetration into host cells - but also the later replication stages after viral penetration.
In vitro experiments utilizing extracts of sulfated polysaccharides from sea vegetables demonstrate an inhibition of viral entry into
cells (by blocking the receptor site), as well as an inhibition of viral activity inside the cell 1 – while apparently not generating resistant viral strains, as does the drug Acyclovir (ACV) and its derivatives.
In fact, an in vitro study showed sea vegetables to be effective against ACV resistant strains. 2
This inhibitory potential of sea vegetables has generated increased interest as viral connections to breast cancer are being seriously
researched, and as the lower rates of both herpes and breast cancer in sea vegetable consuming populations are noted. Scientists from the USA to Australia are exploring the possibility
of developing low-cost, broad spectrum anti-viral agents from algal extracts.
In 2002 trials were done in Tasmania with a brown sea vegetable used daily in the Japanese diet. ―Ingestion of a proprietary extract (GFS) was clearly associated with increased healing rates in
patients with active infections. In addition, patients with latent infection remained asymptomatic while ingesting GFS. GFS extract inhibited Herpes viruses in vitro and was mitogenic to
human T cells in vitro.‖3
CONCLUSION While it may be productive to develop medicines from isolated plant extracts, the safe, traditional usage of dietary sea vegetables
may be a prudent and less expensive preventative (and perhaps ameliorative) approach. In Japan, where the diet averages > 5g per day of whole, dried sea vegetables, there is a lower rate of
reactivation of Herpes simplex, and the lowest levels of genital herpes compared to other countries. 2 This may in part be due to
dietary sea vegetables.
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ANTI-OXIDANT PROPERTIES OF DIETARY SEA VEGETABLES
Consumption of fruits and vegetables is commonly associated with and recommended for the prevention or reduced risk of a
number of chronic diseases, owing in part to their anti-oxidative properties.
Similar anti-oxidative properties have also been reported for a wide variety of sea vegetables. Algal dietary fibers, acting as antioxidative compounds in the alimentary canal, may contribute
to the prevention of colon cancers by their chemical elimination of carcinogenic compounds (as well as by their known physical
effects and immunomodulating activities).1 Studies have shown sea vegetable fibers were found to quench free radicals O2 as well as O−2 in water and to prevent autoxidation effectively.
Sea vegetables contain not only carotenoids, and polyphenols, but
also high molecular weight phlorotannins, fucans and abundant free amino acids and glucitols.* These combine to demonstrate hydroxyl radical scavenging and anti-oxidative activity.2 For
example, dulse extract was analyzed to quantify its antioxidant potential and total polyphenol content; 1 μg of dulse extract was
found to have a reducing activity equivalent to 9.68 μg L-ascorbic acid and a polyphenol content equivalent to 10.3 μg gallic acid. 3
* A six-carbon sugar alcohol found in some fruits and manufactured from
glucose. Although it is metabolized in the body, it is only slowly absorbed from the intestine and is tolerated by diabetics. It is 50-60% as sweet as sucrose.
Used in baked products, jam, and confectionery suitable for diabetics.
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SEA VEGETABLES AND PEDIATRIC NUTRITION
Sea Vegetables’ micro-nutrient mineral and fiber nutrition may make a meaningful contribution to healthy child development and help address the problem of obesity. Dietary sea vegetables in small amounts – often camouflaged –
can help supply essential micronutrient needs of the pediatric population, including iodine, iron, manganese, magnesium,
potassium and B vitamins, and. Poor eating habits (and physical inactivity) during childhood and
the resulting malnutrition set the stage for sub-optimal development, early onset of health and behavioral problems, and health problems in adulthood.
OBESITY Perhaps the most serious and endemic of pediatric nutritional
problems is childhood obesity. Along with obesity, there has been a dramatic rise in ADHD and ADD, and increases in autism and
adult-onset diabetes 2 in children. It is not unreasonable to suspect that a major causative factor is the over-consumption of soft drinks, processed cereal, pizza, candy, fast food - and french
fries, often the only source of vegetables. Small amounts of sea vegetables, unobtrusively included in the diet,
may help remediate some of this malnutrition., because their complex of mineral micronutrients, especially iodine, effectively
stimulate metabolism.
IMMUNE SYTEM Micronutrient malnutrition contributes to immune deficiency that leads to greater frequency and severity of common infections. ―Primary malnutrition is not uncommon in wealthy industrialized
societies due to poverty, lack of education, food allergies, inappropriate or limited diet, or eating disorders. Inadequate intake of micronutrients including vitamin A, E, calcium, iron and
zinc are prevalent among children under 10 years of age and often unrecognized.‖ The quality and duration of immune response to
vaccines may strongly be impacted by chronic subclinical malnutrition.1
Sea vegetables are strong sources of major minerals and trace elements, and, at least one sea vegetable, Alaria, can make a
contribution to vitamin A intake.
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BRAIN AND NERVOUS SYSTEM Micronutrient nutrition is vital to healthy brain function and neural development. The full genetic potential of the child for physical growth and mental development may be compromised
due to deficiency (even subclinical) of micronutrients. Adequate iodine provided by the thyroid hormone ensures the energy
metabolism of the cerebral cells (and is vital for the fetus to prevent sub-normal development and even cretinism in extreme cases). Manganese, copper, and zinc participate in enzymatic
mechanisms that protect against free radicals, toxic derivatives of oxygen. 2
Sea vegetables are the richest source of bioavailable iodine in the plant kingdom, and contain manganese, copper and zinc.
CONCLUSION Sea vegetables offer a wide variety of micronutrients that may in
part address micronutrient malnutrition in the pediatric population. Very young children have been observed to develop a strong affinity for sea vegetables; by the time children are school
age, it is often more effective to gently insert the sea vegetables into the familiar dishes.
The presentation of sea vegetables in health classes can be a wonderful educational tool – their uniqueness captures children’s attention, and, with the right presentation, including harvesting videos and music, they become a focal point and symbol in the discussion of healthy food choices, where food comes from, what foods are healthy, and why it is important to eat them. Please contact carl@seaveg.com for a lesson plan.
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MAINE COAST SEA VEGETABLES OVERVIEW OF USAGE FOR THE CHEF
The culinary use of sea veggies is somewhere between an herb and side dish. The mantra is "small amounts of sea vegetables added to your
favorite dishes." Sea vegetables have their primary value in their nutritive qualities, rather than as a taste item, and because they are extremely nutrient dense (nutrient per calorie) only small amounts are
required per serving. The brown seaweeds (Kelp and Alaria) tend to work better in soups and
stews, the reds (Laver and Dulse) more in sandwiches, stirfries, and salads. Of course there are exceptions (eg, New England Dulse chowder,
view home version at http://seaveg.com/dulse/dulse_NEchowder.html. We recommend the milled sea veggies to start with:
Dulse Flakes Dulse Powder
Kelp Flakes Kelp Powder Alaria Powder
Laver Flakes (Dulse and Kelp available as granules as well, but sort of redundant).
The reason we recommend the milled products is that they are less expensive and easier to work with at first. Adding a couple of
tablespoons of Dulse flakes to a stir-fry or pasta salad, or making a soup stock with the Alaria powder is easy to do, doesn't affect the taste profile much, and really bumps the nutrition.
There has been a cultural prejudice in the U.S. about eating sea veggies,
based on an erroneous association of edible sea vegetables with seaweed cast up on the beach. Maine Coast Sea Vegetables harvests only wild living plants at their peak of vitality - like gathering dandelion greens
in spring or wild mushrooms in season. Maine Coast Sea Vegetables also offers a line of Sea SeasoningsTM
shakers which both Blue Hill Memorial Hospital and Mt Desert Island Hospital in Maine have on their cafeteria tables with a very positive
response. Start with the Sea Salt w/Sea Veg. The whole leaf sea vegetables are fun to cook with, a bit more labor
intensive.... mostly the learning curve. When making soups, a piece of kelp is boiled while other veggies are chopped, then pulled out, diced,
and put back in with the veggies… not much work really once you do it a couple of times. Barb Haskell, chef at Blue Hill Memorial Hospital, found
23
this very workable. Also, the whole Dulse, when used in a soup such as Seafood Chowder, falls apart on it's own after a few minutes in the stock.
Following are Descriptions and General use guidelines for Maine Coast Sea Vegetables food service products.
Following this section are the Nutritional Analyses of individual sea vegetables.
And finally, the Recipes!
Further information and pictures in reference to prep for whole leaf sea vegetables can be found at www.seaveg.com.
24
~ ALARIA POWDER ~
SERVING SIZE (as soup stock base): 1/2 tsp or approx. 1g NUTRITIONAL BENEFITS
Less than .5mg fat, Omg cholesterol
Less than 6 calories per serving
Rich in all major minerals – potassium, magnesium, iron,
calcium - and trace elements
One serving provides more than 100% iodine's RDA (150 mcg)
One serving contains less than 100 mg sodium, and about
150 mg potassium, thus its "salty" taste
FLAVOR CHARACTERISTICS
Cooked: "salty", marine, briny, seafood-like
PHYSICAL CHARACTERISTICS
Uncooked: fine mesh; may lump briefly hitting water
Cooked: dissolves easily, thickens liquid somewhat, olive
green color
Hydration capacity: holds almost 6 times its weight in water
Increases in volume more than 3 times when hydrated
COMBINATIONS
Complimentary: most seafood, vegetables, grains; all beans,
lentils, chickpeas, potatoes, squashes; most bold culinary herbs such as tarragon and sage; some spices such as cayenne, black pepper, garlic, cumin
Uncomplimentary: any delicate flavor, subtle herbs or spices
SUBSTITUTIONS
Chicken or beef in stocks; can replace some salt requirements
in many soups, stews, casseroles or sauces
Complimentary to savory roasted vegetable base
PREPARATION and USAGE
No preparation necessary
Makes high nutrition soup stock
Thicken up a sauce while boosting its nutritional profile
Add to any red sauce to thicken, flavor and reduce NaCl content
Maine Coast Sea Vegetables www.seaveg.com
Franklin ME 04634
207-565-2907 carl@seaveg.com
25
~ DULSE FLAKES and POWDER ~
SERVING SIZE (estimated): 1 tsp (l g) for FLAKES; 1/2 tsp (l g) for POWDER
NUTRITIONAL BENEFITS
Less than 30 mg sodium/serving, yet contributes to "salty" taste
Rich in bio-available minerals, trace elements, unique phytochemicals
Vegetable source of Vitamin B-12
Less than .5mg fat, O mg cholesterol, only 3 calories/serving
FLAVOR CHARACTERISTICS
Uncooked: "marine", "salty", slightly "tangy"
Cooked (with liquid): less "salty", seafood-like, some fish flavor
PHYSICAL CHARACTERISTICS
Uncooked FLAKES: approx. 1/8 in. dia., flat, irregular, maroon, "fluffy"
POWDER: less than 1/32 in dia., round, dusky red, "dense"
Cooked (with water): both lose color quickly: POWDER dissolves (disappears) more quickly than FLAKES
Hydration capacity: FLAKES hold 4.3 times their dry weight in water
POWDER holds 6.2 times its dry weight in water
COMBINATIONS
Complimentary: potatoes, tomatoes, onions, mushrooms; most seafoods, eggs, pastas, breads, nuts, seeds, fruits, salads; most soy
products, especially tofu and tempeh
Uncomplimentary: root vegetables, most sweet or delicate flavors
SUBSTITUTIONS
Clams in chowder, fish in cakes or soups, salt in salsas or red sauces
PREPARATION and USAGE
No preparation necessary
Any potato dish
Seafood flavor chowders
Accent color and flavor for cream cheese spreads, sour cream dips
Garnish for any fish, egg or cheese dish just before serving
Tangy element for Marinara, Pizziaola, Newburg sauces
Savory addition to breading mixtures, quiche pastry, pie crusts, tarts
Use in pancakes, potato pancakes, fritters with corn, apples or
onions
Sprinkle on any salad or add to any dressing for flavor and color
Maine Coast Sea Vegetables www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
26
~ KELP POWDER ~
SERVING SIZE (as a seasoning): 1/2 tsp or approx. 1g
NUTRITIONAL BENEFITS
Less than .5mg fat, O mg cholesterol
Only 2 calories per serving
Rich in all major minerals – potassium, magnesium, iron - and trace elements
One serving provides more than 100% iodine's DV (150 mcg)
One serving contains less than 50 mg sodium, yet tastes "salty"
Natural glutamates act like MSG without side effects
FLAVOR CHARACTERISTICS
Uncooked: "salty", marine, briny
Cooked: seafood-like
PHYSICAL CHARACTERISTICS
Uncooked: slightly dusty like flour; may lump briefly hitting water
Cooked: dissolves immediately, thickens liquid somewhat, olive
green color
Hydration capacity: holds almost 6 times its weight in water
Increases in volume more than 3 times when hydrated
COMBINATIONS
Complimentary: most seafood, vegetables, grains; all beans, lentils,
chickpeas, potatoes, squashes; most bold culinary herbs such as tarragon and sage; some spices such as cayenne, black pepper,
garlic, cumin; any other sea veggie, particularly dulse
Uncomplimentary: any delicate flavor, subtle herbs or spices
SUBSTITUTIONS
Chicken or beef in stocks; can replace some salt requirements in
many soups, stews, casseroles or sauces, MSG replacement PREPARATION and
USAGE
No preparation necessary
Season dairy or soy based spreads or dips for sea flavor and lower
sodium
Thicken up a sauce or soup while boosting its nutritional profile
Try as MSG replacement and flavor enhancer in oriental sauces
Add to any red sauce to thicken, flavor and reduce NaCl content
Maine Coast Sea Vegetables
www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
27
~ LAVER FLAKES ~
SERVING SIZE (estimated): 1 tsp (l g) for FLAKES
NUTRITIONAL BENEFITS
Less than 20 mg sodium/serving, lowest of all sea veggies
Nutrient dense: bio-available minerals, trace elements, vitamins, unique phytochemicals
Suggested as vegetable source of Vitamin B-12
Less than .05mg fat, O mg cholesterol, less than 4 calories/serving
FLAVOR CHARACTERISTICS
Uncooked: "marine", "salty", slightly "tangy"
Cooked (with liquid): less "salty", nutty, some marine flavor
PHYSICAL CHARACTERISTICS
Uncooked FLAKES: approx. 1/32 in. dia., flat, irregular, purplish, "fluffy"
Hydration capacity: FLAKES hold 4 times their dry weight in water
COMBINATIONS
Complimentary: potatoes, tomatoes, onions, mushrooms; most
seafoods, eggs, pastas, breads, nuts, seeds, salads; most soy products, especially tofu and tempeh
Uncomplimentary: most sweet or delicate flavors
SUBSTITUTIONS
Fish in cakes or soups, salt in salsas or red sauces, salt in stir fries
PREPARATION and USAGE
No preparation necessary
Stir fries
Seafood flavor chowders
Accent color and flavor for dips
Garnish for any fish, egg or cheese dish just before serving
Tangy element for Marinara, Pizziaola, Newburg sauces
Savory addition to breading mixtures, quiche pastry, pie crusts, tarts
Use in pancakes, potato pancakes, fritters with corn, apples or onions
Sprinkle on any salad or add to any dressing for flavor and color
Maine Coast Sea Vegetables www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
28
~ DULSE WHOLE LEAF ~
SERVING SIZE: approximately 1/4 oz, 7 g, or 1/3 cup loosely packed
NUTRITIONAL BENEFITS
Rich in potassium, magnesium, iron, iodine, trace minerals
Vegetable source of Vitamin B-12, high in B-6
Less than 125 mg of sodium/serving, yet "salty" tasting
Less than .5mg fat,
O mg cholesterol/serving, only 18 calories/serving
FLAVOR CHARACTERISTICS
Uncooked: "marine", "salty", slightly tangy
Cooked (fried, roasted): "intense", "salty", "bacon-y"
Cooked (with liquid): less "salty", more seafood-like, slight fish flavor
PHYSICAL CHARACTERISTICS
Raw: slightly moist (15%), chewy at first, tears or cuts easily
Rinsed: moist (80%), tender, holds red color
Cooked (fried, roasted): brittle, crisp, turns dark reddish green
Cooked (with water): very tender, dissolves in 5 min., loses color
Water holding capacity: holds 3.3 times dry weight in water
Dry to wet volume increase in size is 69%.
COMBINATIONS
Complimentary: most cheeses, nuts and seeds, potatoes, tomatoes, breads,
pastas, most seafoods, most fruits, all salads, all sea vegetables
Uncomplimentary: most sweet or delicate dishes, baked beans
SUBSTITUTIONS
Clams or fish in chowder or fishcakes, anchovies in salad and marinara
sauce, bacon in BLT
PREPARATION AND USAGE
Check whole dulse for foreign material in fronds. Pre-rinsing will dislodge
these. Strain and use rinse water for full nutrition.
UNCOOKED: toss in salads, add to dressings, use as garnish; holds color
ROASTED: spread thinly on sheet pan in 3500 oven, leaves turn slightly greenish-red and crisp in 2 min. Burns easily like nuts or toast.
FRIED: deep-fried with batter for tempura or fritters; pan-fried as "bacon" for DLT's: press into oiled medium hot skillet till reddish green and crisp.
SAUTEED: in stirfries - tear up or chop whole leaves and drop in at last minute to maintain red color; sauté with garlic or onions for garnish.
BOILED: in soups, stews, chowders, sauces for sea flavor; cooks in 1 min., dissolves in 5 min., loses all color
BAKED: in casseroles, breads, rolls to add a slight sea flavor element
Maine Coast Sea Vegetables
www.seaveg.com
Franklin ME 04634
207-565-2907 carl@seaveg.com
29
~ KELP, WHOLE and CHOPPED ~
~ KELP WHOLE LEAF ~
SERVING SIZE: 1/4 oz, 7g, or 1/3 cup loosely packed
NUTRITIONAL BENEFITS
Rich in all major minerals, such as calcium, potassium, iron
Plentiful trace elements, such as copper, zinc, chromium
One serving provides more than 100% iodine Daily Value
Natural MSG-like tenderizer and flavor enhancer
Less than 1 mg fat, O mg cholesterol
Less than 20 calories/serving
FLAVOR CHARACTERISTICS
Uncooked: "salty", acrid
Cooked: less "salty", seafood-like, slightly sweet
PHYSICAL CHARACTERISTICS
Uncooked: chewy, even when hydrated
Cooked (toasted, fried): tender, brittle, turns greenish-brown
Cooked (with liquid): tender after 15 min., may dissolve in 30 min.
Hydration capacity: holds 5 times its dry weight in water Dry to hydrated volume increase is almost 40%
COMBINATIONS
Complimentary: most seafood, most root vegetables, most grains, all
dry beans and lentils, all winter squashes, all potatoes, most cheeses, some fruit, most nuts, most other sea veggies
Uncomplimentary: milk, melons, most delicate flavors
SUBSTITUTIONS Pork in beans; chicken or beef in soup stocks; Japanese kombu
PREPARATION and USAGE
Check dried fronds for any foreign material
Rinse quickly for decreasing salty taste (some minerals are lost)
Soak to decrease cooking time; use soaking water in stocks
BOILED: add dry to any soup stock for rich mineral flavor and "body"
BAKED: add to all beans for digestibility, shorter cooking and thickening
TOASTED: spread evenly on sheet pan in 3500 oven for 2 min. for
whole Kelp, 1.5 min. for chopped; turns greenish; burns easily!
FRIED: panfry in well oiled, medium-hot skillet until crisp for kelp
"chips" to sprinkle on salads or toss in stir-fries
SAUTEED: soak or toast before adding to any sauté (see recipe on
back) or panfry before adding other ingredients
Maine Coast Sea Vegetables
www.seaveg.com
Franklin ME 04634
207-565-2907 carl@seaveg.com
30
NUTRITIONAL ANALYSES of Maine Coast Sea Vegetables
WHOLE LEAF PLANTS ONLY The first column for each sea vegetables is based on a 7g serving (approximately 1/3 cup)
The second, bold column is based on 1 cup volumes
ALARIA DULSE KELP LAVER
7g serving Per Cup
7g serving Per cup
7g serving Per cup
7g serving Per cup
Protein g 1.24 3.72 1.51 4.53 1.13 3.39 1.99 5.97
Fat g 0.25 0.75 0.12 0.36 0.17 0.51 0.32 0.96
Carbohydrate g 2.79 8.37 3.12 9.36 2.75 8.25 3.16 9.48
Calories cal 18.3 54.9 18.5 55.5 17 51 22.3 66.9
Fiber g 2.7 8.1 2.33 6.99 2.28 6.84 2.12 6.36
Calcium mg 77 231 14.9 44.7 65.9 197.7 13.2 39.6
Potassium mg 535 1605 547 1641 784 2352 188 564
Magnesium mg 64.3 192.9 19 57 63 189 26.5 79.5
Phosphorous mg 35.2 105.6 28.6 85.8 29.6 88.8 28.6 85.8
Iron mg 1.27 3.81 2.32 6.96 2.98 8.94 1.46 4.38
Sodium mg 297 891 122 366 312 936 113 339
Iodine MCG 1162 3486 1169 3507 3170 9510 98 294
Manganese mg 0.07 0.21 0.08 0.24 0.09 0.27 0.24 0.72
Copper mg 0.01 0.03 0.03 0.09 0.01 0.03 0.04 0.12
Chromium MCG 10 30 10 30 20 60 10 30
Fluoride mg 0.3 0.9 0.37 1.11 0.27 0.81 0.41 1.23
Zinc mg 0.24 0.72 0.2 0.6 0.2 0.6 0.29 0.87
Vitamin A IU 594 1782 46.4 139.2 39.3 117.9 300 900
Vitamin B1 mg 0.04 0.12 0.01 0.03 0.04 0.12 0.04 0.12
Vitamin B2 mg 0.19 0.57 0.13 0.39 0.17 0.51 0.21 0.63
Vitamin B3 mg 0.74 2.22 0.13 0.39 0.25 0.75 0.41 1.23
Vitamin B6 mg 0.44 1.32 0.63 1.89 0.6 1.8 0.78 2.34
Vitamin B12 µg 0.35 1.05 0.46 1.38 0.18 0.54 1.23 3.69
Vitamin C mg 0.41 1.23 0.44 1.32 0.29 0.87 0.84 2.52
Vitamin E IU 0.34 1.02 0.12 0.36 0.19 0.57 0.36 1.08
31
MILLED DULSE DULSE FLAKES DULSE GRANULES DULSE POWDER
1 cup ~ 80 g 1 Tbls ~ 5g 1 cup ~ 130 g 1 Tbls ~ 8.1 g 1 cup ~ 158 g 1 Tbls ~ 9.9 g Fat, g 1.36 0.09 2.21 0.14 2.69 0.17
Sat. Fat, g
Protein,g 17.20 1.08 27.95 1.75 33.97 2.12
Carbohydrate,g 35.68 2.23 57.98 3.62 70.47 4.40
Fiber: soluble,g 13.12 0.82 21.32 1.33 25.91 1.62
insoluble, g 13.52 0.85 21.97 1.37 26.70 1.67
Calories 211.20 13.20 343.20 21.45 417.12 26.07
Boron 16.07 1.00 26.11 1.63 31.73 1.98
Calcium, mg 382.40 23.90 621.40 38.84 755.24 47.20
Chromium, mcg 171.20 10.70 278.20 17.39 338.12 21.13
Copper, mg 0.09 0.01 0.14 0.01 0.17 0.01
Iodine, mcg 13,360.00 835.00 21,710.00 1,356.88 26,386.00 1,649.13
Iron, mg 45.20 2.83 73.45 4.59 89.27 5.58
Magnesium, mg 237.52 14.85 385.97 24.12 469.10 29.32
Manganese, mg 3.44 0.22 5.59 0.35 6.79 0.42
Molybdenum 0.03 0.00 0.06 0.00 0.07 0.00
Nickel 0.62 0.04 1.00 0.06 1.22 0.08
Potassium, mg 5,224.48 326.53 8,489.78 530.61 10,318.35 644.90
Phosphorous, mg 326.40 20.40 530.40 33.15 644.64 40.29
Sodium, mg 1,425.36 89.09 2,316.21 144.76 2,815.09 175.94
Zinc, mg 2.13 0.13 3.46 0.22 4.20 0.26
Vit A IU 530.29 33.14 861.71 53.86 1,047.31 65.46
B1 (Thiamin), mg 0.11 0.01 0.19 0.01 0.23 0.01
B2 (Riboflavin), mg 1.49 0.09 2.41 0.15 2.93 0.18
B3 (Niacin), mg 1.49 0.09 2.41 0.15 2.93 0.18
Vitamin B6 mg 7.20 0.45 11.70 0.73 14.22 0.89
Vitamin B12 µg 5.26 0.33 8.54 0.53 10.38 0.65
Vitamin C mg 5.03 0.31 8.17 0.51 9.93 0.62
Vitamin E IU 1.37 0.09 2.23 0.14 2.71 0.17
MILLED ALARIA ALARIA POWDER
1 cup ~ 208 g 1 Tbls ~ 13 g 1 cup ~ 208 g 1 Tbls ~ 13 g
Protein g 36.85 2.30 Copper mg 0.30 0.02
Fat g 7.43 0.46 Chromium MCG 297.14 18.57
Carbohydrate g 82.90 5.18 Fluoride mg 8.91 0.56
Calories cal 543.77 33.99 Zinc mg 7.13 0.45
Fiber g 80.23 5.01 Vitamin A IU 17,650.29 1,103.14
Calcium mg 2,288.00 143.00 Vitamin B1 mg 1.19 0.07
Potassium mg 15,510.86 969.43 Vitamin B2 mg 5.65 0.35
Magnesium mg 1,910.63 119.41 Vitamin B3 mg 21.99 1.37
Phosphorous mg 1,045.94 65.37 Vitamin B6 mg 13.07 0.82
Iron mg 37.74 2.36 Vitamin B12 µg 10.40 0.65
Sodium mg 8,825.14 551.57 Vitamin C mg 12.18 0.76
Iodine MCG 34,468.57 2,154.29 Vitamin E IU 10.10 0.63
Manganese mg 2.08 0.13
32
I
MILLED KELP KELP GRANULES KELP POWDER
1 cup ~ 175 g 1 Tbls ~ 11 g 1 cup ~ 188 g 1 Tbls ~ 12 g
Fat, g 1.05 0.07 1.13 0.07
Sat. Fat, g - - - -
Protein,g 14.53 0.91 15.60 0.98
Carbohydrate,g 78.05 4.88 83.85 5.24
Fiber: soluble,g 29.23 1.83 31.40 1.96
insoluble, g 27.65 1.73 29.70 1.86
Calories 425.25 26.58 456.84 28.55
Calcium, mg 2,450.00 153.13 2,632.00 164.50
Copper, mg 0.70 0.04 0.75 0.05
Chromium, mcg 122.50 7.66 131.60 8.23
Iodine, mcg 806,750.00 50,421.88 866,680.00 54,167.50
Iron, mg 65.28 4.08 70.12 4.38
Magnesium, mg 1,172.50 73.28 1,259.60 78.73
Manganese, mg 4.55 0.28 4.89 0.31
Nitrogen, mg 0.25 0.02 0.26 0.02
Phosphorous, mg 385.00 24.06 413.60 25.85
Potassium, mg 14,472.50 904.53 15,547.60 971.73
Sodium, mg 5,635.00 352.19 6,053.60 378.35
Sulphur, mg 1,750.00 109.38 1,880.00 117.50
Zinc, mg 2.10 0.13 2.26 0.14
B1 (Thiamin), mg 0.11 0.01 0.11 0.01
B2 (Riboflavin), mg 0.98 0.06 1.05 0.07
B3 (Niacin), mg 50.40 3.15 54.14 3.38
Vit C, mg 29.23 1.83 31.40 1.96
SEA SEASONINGS SEA SALT WITH SEA VEGETABLES
(Kelp & Dulse)
1/2 tsp ~ 3 g 1/2 tsp ~ 3 g
Fat g - Iodine mcg 688.64
Sat. Fat, g
Manganese mg NA
Protein g 0.04 Copper mg
Carbohydrate g 0.11 Chromium mg 0.57
Fiber g 0.08 Fluoride mg 0.11
Calories cal 0.63 Zinc mg -
Calcium mg 4.80 Vitamin A IU 0.71
Potassium mg 34.59 Vitamin B1 mg NA
Magnesium mg 34.68 Vitamin B2 mg -
Phosphorous mg 1.01 Vitamin B3 mg 0.04
Iron mg 0.12 Vitamin B6 mg 0.01
Sodium mg 736.75 Vitamin B12 µg 0.01
33
MILLED LAVER
MILLED Sea Lettuce
LAVER FLAKES LAVER POWDER SEA LETTUCE FLAKES
1 cup ~ 57 g 1 Tbls ~ 4 g 1 cup ~ 208 g 1 Tbls ~ 13 g 1 cup ~ 39 g 1 Tbls ~ 2g
Protein g 16.2 1.01 59.13 3.7
7.80 0.49
Fat g 2.61 0.16 9.51 0.59
1.77 0.11
Carbohydrate g 25.73 1.61 93.9 5.87
14.24 0.89
Calories cal 181.59 11.35 662.63 41.41
104.13 6.51
Fiber g 17.26 1.08 62.99 3.94
12.22 1.35
Calcium mg 107.49 6.72 392.23 24.51
- -
Potassium mg 1,530.86 95.68 5,586.29 349.14
1,092.00 68.25
Magnesium mg 215.79 13.49 787.43 49.21
585.00 36.56
Phosphorous mg 232.89 14.56 849.83 53.11
85.80 5.36
Iron mg 11.89 0.74 43.38 2.71
546.00 34.13
Sodium mg 920.14 57.51 3,357.71 209.86
1,248.00 78.00
Iodine MCG 814.29 50.89 2,971.43 185.71
7.80 0.49
Manganese mg 1.95 0.12 7.13 0.45
1.56 0.10
Copper mg 0.33 0.02 1.19 0.07
0.70 0.04
Chromium MCG 81.43 5.09 297.14 18.57
50.70 3.17
Fluoride mg 3.34 0.21 12.18 0.76
na na
Zinc mg 2.36 0.15 8.62 0.54
0.82 0.05
Vitamin A IU 2,442.86 152.68 8,914.29 557.14
na na
Vitamin B1 mg 0.33 0.02 1.19 0.07
0.05 0.00
Vitamin B2 mg 1.71 0.11 6.24 0.39
0.28 0.02
Vitamin B3 mg 3.34 0.21 12.18 0.76
103.74 6.48
Vitamin B6 mg 6.35 0.4 23.18 1.45
na na
Vitamin B12 µg 10.02 0.63 36.55 2.28
na na
Vitamin C mg 6.84 0.43 24.96 1.56
na na
Vitamin E IU 2.93 0.18 10.7 0.67
34
RECIPES!
And now ...the fun part: recipes! Mostly developed with chef Barb Haskell of Blue Hill Memorial Hospital, Blue Hill, Maine with the help of a Maine Technology Institute grant, these ten tested recipes are good to go, and starting points for your own creative recipe design.
We’re always here to help! carl@seaveg.com or 207-565-2907 x307
For a specific NUTRITIONAL ANALYSIS of each sea vegetable, please see “NUTRITIONAL ANALYSES” starting on page 31.
Summer Vegetable Soup
with Maine Coast Sea Vegetables Yields 48 1 cup servings
INGREDIENTS 3oz Olive Oil 2 lb Diced Onion
6oz Finely Chopped Shallots 6oz Minced Fresh Garlic
2 T Dried Tarragon 3 T Dried Italian Seasoning 1 lb Diced Bell Peppers, diced
2 lb Carrots, diced 8 oz Dry Sherry (optional)
1 lb Celery, diced with some of the leaves 1 lb Zucchini, diced 1 lb Green Beans, cut small
1 lb Corn Kernels #10 Can Organic Diced Tomatoes (6 lb, 6 oz)
Alaria-Vegetable Stock: 12qts Cold Water
½ cup MCSV Alaria Powder 2 T Dulse Flakes 12 oz Savory Roasted Vegetable Base (Vegan)
35
1. Fill stock pot with water. Measure the Alaria powder, Dulse flakes and vegetable base and whisk it in to the water.
2. Simmer until completely dissolved.
3. Meanwhile, heat the olive oil in a large, heavy bottomed soup pot. 4. Add the onion and shallots and cook on medium heat until
translucent.
5. Add the garlic, herbs, peppers, and carrots. Continue to sauté until they begin to soften.
6. Deglaze the bottom of the pot, adding a cup of the stock and scraping the browned bits.
7. Add the celery and zucchini.
8. Continue to cook stirring frequently for 4-5 minutes. 9. Add the green beans, corn, tomatoes and kelp stock. Stir to
combine completely. 10. Simmer for 20-30 minutes or until all of the vegetables are cooked
through. Enjoy!
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Protein (g) 2.86 0.81 28.3% 50 5.7% 1.6%
Dietary Fiber (g) 4.24 1.74 41.0% 25 17.0% 7.0%
Vit-A IU 3863.43 369.09 9.6% 5000 77.3% 7.4%
Vit-B1 Thiamine
(mg) 0.12 0.02 16.7% 1.5 8.0% 1.3%
Vit-B2 Riboflavin
(mg) 0.21 0.13 61.9% 1.7 12.4% 7.6%
Vit-B3 Niacin (mg) 1.52 0.46 30.3% 20 7.6% 2.3%
Vit-B6 Pyridoxine
(mg) 0.52 0.29 55.8% 2 26.0% 14.5%
Vit-B12 (mcg) 0.22 0.22 100.0% 6 3.7% 3.7%
Calcium (mg) 104.18 48.4 46.5% 1000 10.4% 4.8%
Magnesium (mg) 66.96 40.43 60.4% 400 16.7% 10.1%
Phosphorus (mg) 74.84 22.64 30.3% 1000 7.5% 2.3%
Potassium (mg) 710.5 336.75 47.4% 3500 20.3% 9.6%
Sodium (mg) 275.46 187.56 68.1% 2400 11.5% 7.8%
Chromium (mcg) 6.63 6.63 100.0% 120 5.5% 5.5%
Iodine (mcg) 723.99 723.99 100.0% 150 482.7% 482.7%
Iron (mg) 1.83 0.9 49.2% 18 10.2% 5.0%
Manganese (mg) 0.35 0.05 14.3% 2 17.5% 2.5%
Molybdenum (mcg) 0.08 0.08 100.0% 3 2.7% 2.7%
Zinc (mg) 0.52 0.16 30.8% 15 3.5% 1.1%
36
Colcannon Potatoes with Maine Coast Sea Vegetables
Yield: 16 ½ cup servings
INGREDIENTS
3 lbs Peeled Potatoes 3 oz Butter
1 lb Chopped Cabbage or Kale 1 cup Chopped Scallions ½ cup Finely, Chopped Onions
1 cup Chopped Whole Dulse Leaves ½-¾ cup Warmed Milk or Half & Half ½ tsp Sea Salt with Sea Vegetables
¼ tsp Fresh Ground Pepper 2 T Finely Chopped Fresh Parsley
1. Boil potatoes in salted water until tender, drain and mash them. 2. While the potatoes are cooking, heat a large skillet over medium
heat with the butter. 3. Add the diced onion, cabbage/kale, scallions, and dulse leaves.
4. Cook for 5-10 minutes until the cabbage/kale is tender. 5. Stir mixture in to the mashed potatoes, add the warm milk and
season with sea salt and pepper.
6. Garnish with parsley.
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Dietary Fiber (g) 4.62 1.67 36.1% 25 18.5% 6.7%
Vit-B2 Riboflavin
(mg)
0.09 0.03 33.3% 1.7 5.3% 1.8%
Vit-B6 Pyridoxine
(mg)
0.33 0.12 36.4% 2 16.5% 6.0%
Vit-B12 (mcg) 0.13 0.09 69.2% 6 2.2% 1.5%
Calcium (mg) 40.69 3.07 7.5% 1000 4.1% 0.3%
Magnesium (mg) 31.01 5.90 19.0% 400 7.8% 1.5%
Phosphorus (mg) 77.05 5.36 7.0% 1000 7.7% 0.5%
Potassium (mg) 561.04 104.92 18.7% 3500 16.0% 3.0%
Sodium (mg) 117.76 (0.29) -0.2% 2400 4.9% 0.0%
Chromium (mcg) 5.63 5.63 100.0% 120 4.7% 4.7%
Iodine (mcg) 113.88 113.88 100.0% 150 75.9% 75.9%
Iron (mg) 1.19 0.44 37.0% 18 6.6% 2.4%
Manganese (mg) 0.21 0.02 9.5% 2 10.5% 1.0%
Zinc (mg) 0.41 0.04 9.8% 15 2.7% 0.3%
37
Cream of Broccoli Soup with Maine Coast Sea Vegetables
Yield: 12 1 cup servings
INGREDIENTS 2 T Butter ¾ cup Diced Celery
¾ cup Diced Onion 1 T Diced Shallot 1 ½ lbs Fresh Broccoli
8 cloves Chopped Garlic 1 tsp Fresh Thyme
1 tsp Fresh Chopped Tarragon 5 cups Alaria-Vegetable Stock ½ tsp Sea Salt with Sea Vegetables
¼ tsp Freshly Ground Pepper ½ cup Cream, Half & Half, or Soy Milk
1. Melt the butter in the bottom of a heavy bottomed soup pot. 2. Add onions and shallots. Sauté for 2 minutes stirring occasionally
to prevent burning. 3. Add celery and then continue to cook for 1-2 minutes. 4. Add broccoli, garlic, thyme, tarragon and sea salt with sea
vegetables and continue to cook for 2-3 minutes until broccoli begins to soften.
5. Add the Alaria-Vegetable Stock and simmer until all of the vegetables are cooked through.
6. Remove from heat and carefully blend in a food processor or
blender until smooth. 7. Return it to the soup pot and stir in the cream or half & half. 8. Serve and enjoy!
Alaria- Vegetable Stock: 3 qt Water
2 T Alaria Powder 4 T Roasted Vegetable Base
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Dietary Fiber 1.38 0.75 54.3% 25 5.5% 3.0%
Vit A 3854.79 165.00 4.3% 5,000 77.1% 3.3%
Vit-B1 Thiamine (mg) 0.12 165.00 4.3% 5,000 77.1% 3.3%
Vit-B2 Riboflavin (mg) 0.24 0.02 16.7% 2 8.0% 1.3%
Vit-B3 Niacin (mg)* 1.05 0.05 20.8% 2 14.1% 2.9%
Vit-B6 Pyridoxine (mg)* 0.41 0.12 29.3% 2 20.5% 6.0%
Vit-B12 (mcg)* 0.17 0.10 58.8% 6 2.8% 1.7%
Calcium (mg)* 121.58 20.95 17.2% 1,000 12.2% 2.1%
Magnesium (mg)* 57.9 19.90 34.4% 400 14.5% 5.0%
Phosphorus (mg)* 121.49 9.78 8.1% 1,000 12.1% 1.0%
Potassium (mg) 651 161.73 24.8% 3,500 18.6% 4.6%
Sodium (mg) 184 91.56 49.8% 2,400 7.7% 3.8%
Iodine (mcg)* 139 139.00 100.0% 150 92.7% 92.7%
Iron (mg)* 1.56 0.34 21.8% 18 8.7% 1.9%
Manganese (mg)* 0.4 0.02 5.0% 2 20.0% 1.0%
Zinc (mg)* 0.74 0.07 9.5% 15 4.9% 0.5%
38
Tomato Bisque with Maine Coast Sea Vegetables
Yield: 6 1 cup servings
INGREDIENTS 2T Butter 1 ½ cups Diced Onion
2 cloves Chopped Garlic 1 15oz can Whole Tomatoes 1 tsp Fresh Thyme
1 T Fresh Chopped Basil 8 tsp Dulse Flakes
¼ cup Uncooked Rice 2 cups Sea Vegetable Stock ½ tsp Sea Salt with Sea Vegetables
¼ tsp Freshly Ground Pepper 2 cups Half & Half or Soy Milk
1. Melt the butter in the bottom of a heavy bottomed soup pot. 2. Add onions and garlic. Sauté for 2 minutes stirring occasionally to
prevent burning. 3. Add can of tomatoes (with juice), sea vegetable stock, thyme, basil,
dulse flakes, rice, sea salt, and pepper.
4. Bring to a boil, then reduce heat, partially cover, and simmer for 30-35 minutes.
5. Remove from heat and carefully blend in a food processor or blender until smooth.
6. Return it to the soup pot and stir in the half & half or soy milk.
Serve and enjoy!
Sea Vegetable Stock: 2 cups Water
2 tsp Alaria Powder 2 tsp Roasted Vegetable Base
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Dietary Fiber (g) 2.74 1.36 49.6% 25 11.0% 5.4% Vit-A IU 664.68 147.22 22.1% 5000 13.3% 2.9% Vit-B1 Thiamine (mg) 0.1 0.01 10.0% 1.5 6.7% 0.7% Vit-B2 Riboflavin (mg) 0.24 0.07 29.2% 1.7 14.1% 4.1% Vit-B3 Niacin (mg) 0.95 0.19 20.0% 20 4.8% 1.0% Vit-B6 Pyridoxine (mg) 0.47 0.29 61.7% 2 23.5% 14.5% Vit-B12 (mcg) 0.49 0.22 44.9% 6 8.2% 3.7% Calcium (mg) 147.54 23.6 16.0% 1000 14.8% 2.4% Magnesium (mg) 50.02 26.35 52.7% 400 12.5% 6.6% Phosphorus (mg) 129.36 16.33 12.6% 1000 12.9% 1.6% Potassium (mg) 602.59 286.19 47.5% 3500 17.2% 8.2% Sodium (mg) 448.96 -150.77 -33.6% 2400 18.7% -6.3% Chromium (mcg) 6.82 6.82 100.0% 120 5.7% 5.7% Iodine (mcg) 416.81 416.81 100.0% 150 277.9% 277.9% Iron (mg) 2.09 1.13 54.1% 18 11.6% 6.3% Manganese (mg) 0.37 0.15 40.5% 2 18.5% 7.5% Zinc (mg) 0.79 0.11 13.9% 15 5.3% 0.7%
39
Shrimp Pasta Salad with Maine Coast Sea Vegetables
Yield: 8 7 oz Servings
INGREDIENTS
8 oz Uncooked Rotini Pasta 1 lb Cooked Shrimp
¾ cup Diced Red Onion ½ cup Diced Celery 1 cup Diced Red Pepper
1 cup Grape or Cherry Tomatoes, cut in half 3/4 cup Chopped Whole Dulse 1 T Lemon Zest
2 T Chopped Basil 1 T Toasted Laver flakes
½ tsp Sea Salt with Sea Vegetables (optional) Dressing: 2 cloves Garlic
1 T Chopped Shallot 1 tsp Chopped Fresh Rosemary
1 tsp Dijon Mustard ¼ cup Rice Wine Vinegar 1 cup Canola Oil
1. Bring 4 qts of water to a boil. 2. Gently add rotini pasta and stir briefly to separate.
3. Cook for 7-9 minutes or until pasta is al dente (cooked through but still firm).
4. Drain and rinse with cold water. Set aside. 5. In a large bowl combine all the ingredients with the drained pasta. 6. Pour dressing on to salad and gently stir until incorporate.
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Dietary Fiber (g) 1.79 0.79 44.1% 25 7.2% 3.2%
Vit-B2 Riboflavin (mg) 0.22 0.05 22.7% 1.7 12.9% 2.9%
Vit-B6 Pyridoxine (mg) 0.45 0.23 51.1% 2 22.5% 11.5%
Vit-B12 (mcg) 1.05 0.21 20.0% 6 17.5% 3.5%
Calcium (mg) 53.52 5.58 10.4% 1000 5.4% 0.6%
Magnesium (mg) 57.11 11.71 20.5% 400 14.3% 2.9%
Phosphorus (mg) 151.11 9.87 6.5% 1000 15.1% 1.0%
Potassium (mg) 458.9 170.52 37.2% 3500 13.1% 4.9%
Sodium (mg) 284.3 -4.84 -1.7% 2400 11.8% -0.2%
Chromium (mcg) 10.95 10.95 100.0% 120 9.1% 9.1%
Copper (mg) 0.24 0.01 4.2% 2 12.0% 0.5%
Fluoride (mg) 0.13 0.13 100.0% 10 1.3% 1.3%
Iodine (mcg) 200.36 200.36 100.0% 150 133.6% 133.6%
Iron (mg) 3.94 0.77 19.5% 18 21.9% 4.3%
Manganese (mg) 0.42 0.04 9.5% 2 21.0% 2.0%
Zinc (mg) 1.58 0.07 4.4% 15 10.5% 0.5%
40
Creamy Potato Soup with Maine Coast Sea Vegetables
Yield: 12 1 cup Servings
INGREDIENTS
1 T Butter 3 T Olive Oil
4 T Shallots (2oz) 1 ½ cup Chopped Onion (8oz) 1 cup Chopped Celery (6oz)
4 lg Potatoes (2 lbs peeled) 2 T Chopped, Fresh Garlic 1 T Italian Seasoning
1 T Tarragon 6 cups Water
6 tsp Vegetable Base 1 cup (~ ½ oz) Whole Leaf Kelp 2T Dulse Flakes
4 cups Milk
1. Make kelp stock by simmering whole kelp in water while preparing other ingredients.
2. Sauté onions, celery and shallots with the butter and olive oil in
the bottom of a stock pot. 3. Peel potatoes and chop into small chunks. 4. Add potatoes to the pot along with the garlic and herbs. Sauté the
mixture for 5-10 minutes on medium heat, stirring frequently to prevent the bottom from burning.
5. Add kelp stock and vegetable base; stir to get any browned bits from the pot. Continue to cook until the potatoes are done.
6. Puree the soup with a blender. Return soup to a double boiler to
heat and add milk.
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Dietary Fiber (g) 3.06 0.68 22.2% 25 12.2% 2.7%
Vit-B2 Riboflavin (mg) 0.24 0.05 20.8% 1.7 14.1% 2.9%
Vit-B6 Pyridoxine (mg) 0.44 0.18 40.9% 2 22.0% 9.0%
Vit-B12 Cyanocobalamin
(mcg)
0.46 0.08 17.4% 6 7.7% 1.3%
Calcium (mg) 136.53 14.7 10.8% 1000 13.7% 1.5%
Magnesium (mg) 44.93 13.73 30.6% 400 11.2% 3.4%
Potassium (mg) 704.56 191.75 27.2% 3500 20.1% 5.5%
Sodium (mg) 397.8 -110.77 -27.8% 2400 16.6% -4.6%
Chromium (mcg) 5.34 5.34 100.0% 120 4.5% 4.5%
Iodine (mcg) 589.61 589.61 100.0% 150 393.1% 393.1%
Iron (mg) 1.67 0.96 57.5% 18 9.3% 5.3%
Manganese (mg) 0.26 0.06 23.1% 2 13.0% 3.0%
Zinc (mg) 0.72 0.06 8.3% 15 4.8% 0.4%
41
Vegetable Fried Rice with Maine Coast Sea Vegetables
Yield: 8 ½ cup Servings
INGREDIENTS 1.5 cups dried brown rice
3 cups H20 1 T Alaria Powder
2 Eggs 3 T Peanut or Canola Oil ¼ cup Diced Carrot
8 Medium Button Mushrooms 4 Scallions 1 T Minced Fresh Garlic
1 T Sesame Oil 1 T Fresh Grated Ginger
½ cup Peas (Blanched or frozen) ¾ tsp Sea Salt with Sea Vegetables 1 T Reduced Sodium Soy Sauce or Tamari
3 T Laver Flakes 2 T Dulse Flakes
1. Cook rice with Alaria powder in water. 2. Beat eggs with 1 T water and cook over medium heat until cooked
through and then set aside. 3. Dry roast the Laver and Dulse Flakes in a dry skillet over medium
heat for 1 minute and then set aside.
4. Heat a wok or large skillet over high heat with the peanut or canola oil. Add the diced carrots and mushrooms and cook for 2-3
minutes. 5. Stir occasionally as you add the scallions, garlic, and ginger and
cook for 1-2 minutes.
6. Add the sesame oil, brown rice, peas, Sea Salt with Sea Vegetables, and soy sauce cook for 1-2 more minutes.
7. Add the cooked scrambled egg and sprinkle the flakes on the rice, stir to incorporate.
8. Serve and enjoy!
(SEE NEXT PAGE FOR NUTRITION HIGHLIGHTS)
42
Vegetable Fried Rice with Maine Coast Sea Vegetables
NUTRITION
HIGHLIGHTS Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Protein (g) 6.91 1.8 26.0% 50 14% 4%
Dietary Fiber (g) 3.57 1.33 37.3% 25 14% 5%
Vit-A IU 1206.48 203.43 16.9% 5000 24% 4%
Vit-B1 Thiamine (mg) 0.21 0.08 38.1% 1.5 14% 5%
Vit-B2 Riboflavin (mg) 0.31 0.13 41.9% 1.7 18% 8%
Vit-B3 Niacin (mg) 3.01 0.91 30.2% 20 15% 5%
Vit-B5 Pantothenic Acid (mg) 1.04 0.31 29.8% 10 10% 3%
Vit-B6 Pyridoxine (mg) 0.61 0.42 68.9% 2 31% 21%
Vit-B12 (mcg) 0.59 0.4 67.8% 6 10% 7%
Calcium (mg) 54.76 27.94 51.0% 1000 5% 3%
Magnesium (mg) 89.64 49.25 54.9% 400 22% 12%
Phosphorus (mg) 193.13 73.55 38.1% 1000 19% 7%
Potassium (mg) 457.49 291.03 63.6% 3500 13% 8%
Sodium (mg) 365.49 -39.36 -10.8% 2400 15% -2%
Chromium (mcg) 6.91 6.91 100.0% 120 6% 6%
Copper (mg) 0.2 0.03 15.0% 2 10% 2%
Iodine (mcg) 452.68 452.68 100.0% 150 302% 302%
Iron (mg) 2.43 1.44 59.3% 18 14% 8%
Manganese (mg) 1.51 0.76 50.3% 2 76% 38%
Molybdenum (mcg) 0.47 0.47 100.0% 45 1% 1%
Zinc (mg) 1.23 0.38 30.9% 15 8% 3%
43
Seafood Stew with Maine Coast Sea Vegetables
Yield: 12 1 cup servings
INGREDIENTS
2 tsp Vegetable Oil 2 cups Diced Red Potato
1 cup Diced Onion 2/3 cup Diced Celery ¾ cup Diced Red Bell Pepper
4 cloves Minced Garlic 2 15oz cans Whole Tomatoes, diced 16oz Clam Juice
1 tsp Fresh Thyme ¼ tsp Ground Allspice
¾ lb Firm White Fish (Like Haddock, Cod, or Grouper) ¾ lb Shrimp, peeled and de-veined 2 oz Whole Dulse Leaf
1. Heat the oil in the bottom of a heavy bottomed soup pot. Add
onions, potatoes, celery, and peppers; sauté for 4-5 minutes. 2. Add garlic, thyme and allspice; sauté for 1 minute. 3. Dice the tomatoes and add to the pot along with its juice from the
can. 4. Add the clam juice, partially cover, and simmer for 20-25 minutes. 5. Add fish, shrimp, and dulse leaf; cover and cook for 25-30 minutes
longer or until fish is cooked through.
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Protein (g) 13.68 1.02 7.5% 50 27.4% 2.0%
Dietary Fiber (g) 3.23 1.57 48.6% 25 12.9% 6.3%
Vit-B2 Riboflavin (mg) 0.17 0.09 52.9% 1.7 10.0% 5.3%
Vit-B6 Pyridoxine (mg) 0.72 0.43 59.7% 2 36.0% 21.5%
Vit-B12 (mcg) 0.99 0.31 31.3% 6 16.5% 5.2%
Calcium (mg) 70.01 10.05 14.4% 1000 7.0% 1.0%
Magnesium (mg) 52.49 12.82 24.4% 400 13.1% 3.2%
Phosphorus (mg) 170.97 19.3 11.3% 1000 17.1% 1.9%
Potassium (mg) 837.95 369.21 44.1% 3500 23.9% 10.5%
Sodium (mg) 419.21 82.35 19.6% 2400 17.5% 3.4%
Chromium (mcg)* 6.75 6.75 100.0% 120 5.6% 5.6%
Copper (mg) 0.21 0.02 9.5% 2 10.5% 1.0%
Iodine (mcg)* 243 243 100.0% 150 162.0% 162.0%
Iron (mg) 3.68 1.57 42.7% 18 20.4% 8.7%
Manganese (mg) 0.24 0.07 29.2% 2 12.0% 3.5%
Zinc (mg) 0.83 0.14 16.9% 15 5.5% 0.9%
44
Basic Stuffing with Maine Coast Sea Vegetables
Yields: 24 ½ cup servings
INGREDIENTS 12 cups ½ - inch Bread cubes
1 cup Diced Celery 2 cups Diced Onion
6T Butter 2 tsp Italian Seasoning 1½ -2 cups Sea Vegetable Stock
1 tsp Sea Salt with Sea Vegetables ½ tsp Freshly Ground Pepper
4 T Laver Flakes 2 T Dulse Flakes
1. In a preheated 400F oven, toast bread cubes 5-7 minutes or until barely golden.
2. In a large skillet, melt butter and cook onion, celery, Italian
Seasoning, Laver flakes, Dulse flakes over medium heat for 3 minutes or until softened.
3. Transfer to a bowl and add bread cubes, sea salt, pepper, and Alaria sea vegetable stock.
4. Toss well and taste to adjust seasonings.
5. Transfer to baking dish and bake at 325F for 20 minutes.
Sea Vegetable Stock:
2 cups Water 2 tsp Alaria Powder
2 tsp Roasted Vegetable Base
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Vit-B6 Pyridoxine (mg) 0.16 0.12 75.0% 2 8.0% 6.0% Vit-B12 (mcg) 0.15 0.14 93.3% 6 2.5% 2.3% Calcium (mg) 40.74 6.89 16.9% 1,000 4.1% 0.7% Magnesium (mg) 16.09 9.69 60.2% 400 4.0% 2.4% Phosphorus (mg) 28.97 5.94 20.5% 1,000 2.9% 0.6% Potassium (mg) 124.07 72.61 58.5% 3,500 3.5% 2.1% Sodium (mg) 282.81 (25.90) -9.2% 2,400 11.8% -1.1% Chromium (mcg) 2.26 2.26 100.0% 120 1.9% 1.9% Iodine (mcg) 137.43 137.43 100.0% 150 91.6% 91.6% Iron (mg) 1.15 0.41 35.7% 18 6.4% 2.3% Manganese (mg) 0.15 0.04 26.7% 2 7.5% 2.0% Zinc (mg) 0.21 0.05 23.8% 15 1.4% 0.3%
45
Pasta Primevera (thanks to the culinary staff at MDI Hospital, Bar Harbor Maine)
Yields 12 1 cup servings
INGREDIENTS 1 cup Broccoli, raw flowerets
1 cup Carrots, raw, chopped 1 ½ cup Snap beans, raw, cut to size 1 small Summer squash, sliced
1 small Zucchini, sliced ½ cup Onion, diced
2 cloves Garlic, diced ¼ cup Margarine, no salt ¼ cup Whole wheat flour
1 quart Fat free half and half ¼ cup Prepared vegetable stock
1 tsp Salt free seasoning (eg Bragg’s) 1 lb Spiral pasta, whole wheat ½ cup Parmesan, grated
2 tbls Dulse Flakes 1 Tbls Laver Flakes ¼ cup Alaria powder
1. Steam vegetables 12 minutes in steamer. 2. Melt onion garlic and margarine together 3. Add flour, cook for one minute
4. Add half and half, cook until creamy 5. Add vegetables, salt, Dulse, Laver, vegetable stock and Alaria
powder. 6. Cook pasta separately. 7. Drain pasta, combine with vegetables.
8. Service in casserole dish.
(SEE NEXT PAGE FOR NUTRITION HIGHLIGHTS)
46
Pasta Primavera with Maine Coast Sea Vegetables
NUTRITION HIGHLIGHTS
Nutrient Per serving
Increase per serving from sea vegetables
% Increase from sea vegetables RDA
%RDA/ Serving
% RDA from sea vegetables
Protein 12.74 1.03 8.1% 50 25.5% 2.1%
Dietary Fiber (g) 7.37 2.03 27.5% 25 29.5% 8.1%
Vit-A IU 3088.86 385.96 12.5% 5000 61.8% 7.7%
Vit-B1 Thiamine (mg) 0.28 0.03 10.7% 1.5 18.7% 2.0%
Vit-B2 Riboflavin (mg) 0.27 0.14 51.9% 1.7 15.9% 8.2%
Vit-B3 Niacin (mg) 2.38 0.49 20.6% 20 11.9% 2.5% Vit-B6 Pyridoxine (mg) 0.48 0.37 77.1% 2 24.0% 18.5%
Vit-B12 (mcg) 0.42 0.32 76.2% 6 7.0% 5.3%
Calcium (mg) 183.42 52.2 28.5% 1000 18.3% 5.2%
Magnesium (mg) 58.26 43.42 74.5% 400 14.6% 10.9%
Phosphorus (mg) 90 26.4 29.3% 1000 9.0% 2.6%
Potassium (mg) 554 385.54 69.6% 3500 15.8% 11.0%
Sodium (mg) 408.92 203.49 49.8% 2400 17.0% 8.5%
Chromium (mcg) 8.39 8.39 100.0% 120 7.0% 7.0%
Manganese (mg) 0.3 0.09 30.0% 2 15.0% 4.5%
Iodine (mcg) 861.5 861.5 100.0% 150 574.3% 574.3%
Iron (mg) 3.6 1.32 36.7% 18 20.0% 7.3%
Zinc (mg) 0.61 0.18 29.5% 15 4.1% 1.2%
47
MAINE COAST SEA VEGETABLES: Sustainable and Organically Certified THE HARVEST – WHAT, WHERE & HOW?
Out of the sea ―soup― of our Earth’s early oceans arose single-celled organisms that changed everything —algae (probably blue-green algae).
Their ability to transform the sun’s energy, the sea’s water, and the Earth’s minerals into organic carbohydrates, fats, and proteins provided
the basic ―meal‖ for all higher life forms. Their photosynthesis added oxygen to the earth’s atmosphere that led to the evolution of complex animals like humans.
Today there are about 65,000 species of algae still with us; 20,000 of those species still live in the ocean. Only a hundred or so species are consumed by humans.
Maine Coast Sea Vegetables harvests primarily four species of macro algae: Dulse, Kelp, Alaria and Laver, along with small amounts of Irish Moss and Bladderwrack. These grow in the intertidal zone of the Gulf of Maine, an immensely fertile area where the land’s organic and mineral
matter meets the ocean’s mighty mixing of water and sunlight. It is in this highly energized zone where the sustainable harvest of these nutrient rich plants takes place.
Maine Coast Sea Vegetables Harvest Bio-Region: The Gulf of Maine
Within the Gulf of Maine bioregion, the home of Maine Coast Sea Vegetables is located at the head of Frenchman’s Bay, just east of Mount
Desert Island and Bar Harbor. Our sea veggies are hand harvested from the rocky, sparsely populated "Downeast" coastal area between Bar Harbor and Eastport. The Harvest begins in early April, with snow pack
often still on the ground and the shallow coastal inlets still frozen. The low tides of October bring us our last dulse--if we're lucky! All our plants
are wild, hand-harvested, and certified organic. The Gulf of Maine is richer in nutrients than almost any other place in
the earth's oceans. Like a garden, its plants feed a rich abundance of marine life. This ocean "garden" is fertilized with high concentrations of
48
dissolved oxygen and carbon dioxide in the northern cold seawater mixed with nutrients carried by the rivers. These cold, clear and enriched waters are also the perfect environment for abundant macroalgae growth, such as
the kelp, alaria, dulse and laver that MCSV sustainably harvests. Maine Coast Sea Vegetables: Elements of Sustainable Harvesting
• Carefully evaluating plants each season • Noticing population changes and trends
• Choosing the healthiest plants/beds • Selectively harvesting in moderate amounts • Leaving appropriate biomass (30-50%) to insure re-generation
• Making a living not a killing • Promoting cultivation vs. capture mentality
• Establishing regulations with Legislature and the Department of Marine Resources (DMR)
Shepard Erhart, co-founder of MCSV, shares his thoughts:
“Sustainable harvesting is the cornerstone of sustainable business practices which is the cornerstone of MCSV. We'd soon be out of business if we coudn't go back to the ocean's edge each season and find new growth where we've been harvesting. This delicate dance with nature starts with paying attention to the elements listed below:
• seasonal evaluation • population trends • choosing the healthiest plants • not taking too many
The most important is controlling greed so that we get enough and the plant community still has enough to regenerate itself.
Unfortunately, not everyone operates this way. We have been working closely with the Department of Marine Resources and the Maine Legislature through the Maine Seaweed Council over the last 10 years. We're in the process of establishing regulations and guidelines to make sure that this resource is not depleted like many of our other ocean resources.
We are one of the few proactive fisheries that are encouraging legislation and regulation before there is actually a crisis. Some people are starting to listen to us and we are making some progress.
Much more is yet to be done.”
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Maine Coast Sea Vegetables: Certified Organic Maine Coast Sea Vegetables pioneered the organic certification of wild
harvested sea vegetables, and went to the trouble and expense to become Certified Organic by OCIA. The company was already testing its dried plants for the absence of heavy metals, herbicides, pesticides, and
microbiological contaminants.
Compared to cultivated land plants, there is little control over the growing conditions (growth environment) of the wild marine plants. But
Maine Coast has choices about how, when, where, and how much we harvest . . . as well as how the plants are transported, dried, stored and packaged.
The Organic Standards developed by OCIA address all the areas where
unacceptable practices may lead to resource depletion, product contamination or inferior quality.
These standards give clear and uniform direction to all of the independent Maine Coast harvester/suppliers (more than 40 now)
responsible for harvesting and handling these precious plants.
Maine Coast Sea Vegetables: What About Pollution?
Each year as more people become concerned about the purity of our oceans, we receive more inquiries about the purity of our seaweed products.
Fortunately, the northeastern end of the Gulf of Maine is still unindustrialized and relatively unpolluted. Nevertheless we continue to monitor possible chemical, heavy metal and bacteriological contaminants in
our seaweeds, and we encourage other sea vegetable suppliers, particularly Asian ones, to do the same. Specific results for the 2008 harvest follow this
section.
For more discussion go to: http://www.seaveg.com. Chemicals
Each year Maine Coast Sea Vegetables has all its seaweeds tested for 4 different chemical pollutants. These include PCB’s, petroleum products, 21 different insecticides, and 10 different herbicides.
General Results: No unusual traces of any compound covered by these test procedures have been detected in the seaweeds.
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Heavy Metals
Each harvest season our seaweeds are tested for the following heavy metals: lead, arsenic, mercury and cadmium. We would like to report ―no
traces,‖ but that is an unrealistic expectation as these metals occur worldwide both naturally (leached from bedrock) and as industrial waste. General Results: Although test levels vary somewhat from year to year,
the average is very low measured against the United Nations FAO/WHO codex of Tolerable Weekly Intake Limits for these metals. Coastal people
worldwide have been eating seaweeds with low levels of metals for centuries without toxic symptoms, perhaps because metals in seaweeds tend to form strong bonds with indigestible polysaccharides and most
metals are found only in their non-toxic organic compounds. For these reasons, we are confident that there is little risk for most people.
Bacteria
MCSV has regular microbiological testing done by two different independent labs to make sure there are no harmful microorganisms
growing in the seaweed or introduced during the drying, storing or packaging process.
General Results: All tests to date for aerobic plate count, coliform, e. coli, yeasts and molds have fallen into acceptable ranges of microbial activity.
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Product Testing for Possible Contaminants Results Report for Harvest Period: 2008
Why We Test: Although we harvest in remote areas of the Gulf of Maine, we cannot control the ocean currents. And although seaweeds have been consumed safely for centuries, we want to make sure there are no significant changes in a plant's analysis from season to season, particularly regarding trace metals.
When We Test: Frequent and extensive microbiological testing is conducted throughout the year, but most of our other tests are done with a sampling protocol after the harvest is completed at the end of the year. Therefore, the results in this report refer to plants/products that will be sold mostly in 2009.
What We Test:
1. Kelp leaf 2. Dulse leaf 3. Laver leaf 4. Alaria leaf
5. Toasted nori sheets 6. Dulse powder 7. Kelp powder 8. Sea Lettuce leaf
9. Ascophyllum powder
What We Test For:
1. Pesticides 2. Herbicides 3. PCB's
4. Petroleum Residues 5. Heavy Metals
6. Microbiological Contaminants
Who Does the Testing? Our testing is performed by Katahdin Analytical Services, Westbrook, ME, an NELAC accredited laboratory.
General Notes on Product Testing: Maine Coast Sea Vegetables are wild, uncultivated marine algae. Specific analysis may vary from the typical analysis. Naturally occurring fluctuations in the sea plants are due to season, weather conditions, tidal flow, and time of harvest. The information presented is believed to be accurate and reliable, but are averages. MCSV makes no warranty, either express or implied, and assumes no liability for this information or the products described.
We believe that traditional whole foods such as seaweeds are well suited for nourishing human cells. World wide, seaweed is and has been consumed in large amounts with healthy results. However, we are unable to predict an individual’s response. There may be elements of these plants not suitable for a particular constitution or condition. Only the individual can determine what is appropriate, in consultation with her health practitioner.
2008 Testing Results:
1. Pesticides (21 compounds): None detected 2. Herbicides (10 compounds): None detected 3. PCB's (7 polychlorinated biphenyls): None detected 4. Petroleum Residues (17 polycyclic aromatic hydrocarbons): None detected 5. Heavy Metals (4 elements) (see table below) 6. Microbiological Contaminants (5 elements) (see table below)
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Table of 2008 Results for Heavy Metal Testing PQL's (Practical Quantification Limits) for each metal are the lowest detection limits, taking into account the method, instrumentation and matrix being tested. Undetected indicates the metal was not detected above its PQL. Inorganic arsenic is tested using the FAO/WHO Food Chemicals Codex (FCC) protocol with a reporting limit of 3ppm. For more on why we only test for inorganic arsenic, see "Trace Elements and Heavy Metals in Maine Coast Sea Vegetables" http://seaveg.com/faq6.php#traceelements
Mercury PQL= .04
ppm
Arsenic (inorganic)
Cadmium PQL= 1
ppm
Lead PQL= .56
ppm
KELP whole leaf Undetected <3.00 ppm
1.74 ppm Undetected
DULSE whole leaf Undetected <3.00 ppm
1.15 ppm Undetected
LAVER whole leaf Undetected <3.00 ppm
4.89 ppm Undetected
ALARIA whole leaf Undetected <3.00 ppm
4.56 ppm Undetected
NORI sheets Undetected <3.00 ppm
2.52 ppm Undetected
DULSE powder Undetected <3.00 ppm
Undetected 1.2 ppm
KELP powder Undetected <3.00 ppm
Undetected Undetected
SEA LETTUCE whole
leaf Undetected
<3.00
ppm Undetected 0.7 ppm
ASCOPHYLLUM powder Undetected <3.00
ppm 1.08 ppm Undetected
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Table of 2008 Results for Microbiological Contaminants
Coliforms/g E. coli/g Standard plate count CFU's/g
Yeasts CFU's/g
Molds CFU's/g
KELP whole leaf <3 <3 10 <10 240
DULSE whole leaf <3 <3 240 10 <10
LAVER whole leaf 9 <3 <10 30 60
ALARIA whole leaf <3 <3 10 <10 10
NORI sheets <3 <3 30 <10 <10
DULSE powder <3 <3 810 60 20
KELP powder <3 <3 10 10 <10
SEA LETTUCE whole leaf <3 <3 60 <10 <10
ASCOPHYLLUM powder <3 <3 20 <10 <10
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