to the use of Sea Vegetables by the Nutritional Professional

Transcription

A Food Service Guide
to the use of Sea Vegetables by the
Nutritional Professional
SUSTAINABLY HARVESTED
ORGANICALLY CERTIFIED
1
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
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TABLE OF CONTENTS
INTRODUCTION
Summary of Nutritional and Medicinal Information
MINERAL AND MICRONUTRIENT NUTRITION
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
CANCER AND SEA VEGETABLE NUTRITION
Epidemiology
Immune System
Apoptosis
Anti-adhesive
Lung Cancer
Estrogen Dependent Cancer
Conclusion
CARDIOVASCULAR HEALTH AND SEA VEGETABLES
Potassium
Chloride
Magnesium
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6
11
13
16
2
Vitamins
Phytochemicals/Fiber
Conclusion
ANTI-VIRAL PROPERTIES OF SEA VEGETABLES
ANTI-OXIDANT PROPERTIES OF SEA VEGETABLES
PEDIATRIC NUTRITION ISSUES AND SEA VEGETABLES
Obesity
Immune System
Brain and Nervous System
Conclusion
Cooking with Sea Vegetables
OVERVIEW OF USAGE FOR THE CHEF
PRODUCT DESCRIPTION AND SPECS
Alaria Powder
Dulse Flakes and Powder
Kelp Powder
Laver Flakes
Dulse Whole Leaf
Kelp Whole Leaf and Chopped
Nutritional Analyses
Whole Leaf Dulse, Alaria, Kelp, Laver
Milled Dulse
Milled Alaria
Milled Kelp
Sea Seasonings Salt with Sea Vegetables
Milled Laver
Milled Sea Lettuce
Recipes
INTRODUCTION
Summer Vegetable Soup
Colcannon Potatoes
Cream of Broccoli Soup
Tomato Bisque
Shrimp Pasta Salad
Creamy Potato Soup
Vegetable Fried Rice
Seafood Stew
Basic Stuffing
Pasta Primevera
Maine Coast Sea Vegetables: The Harvest Story
Marine Algae
The Harvest Bio-Region
Elements of Sustainable Harvesting
Organic Certification
What About Pollution?
Testing Results for Products: 2008
References
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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, diseasepreventive 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
4
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).
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.
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,
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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, highprotein 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
10
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 insulinstimulated 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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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
14
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 .
19
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.
20
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.
21
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
22
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.
23
~ 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
24
~ DULSE FLAKES and POWDER ~
SERVING SIZE (estimated): 1 tsp (l g) for FLAKES; 1/2 tsp (l g) for POWDER
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
Uncooked: "marine", "salty", slightly "tangy"
Cooked (with liquid): less "salty", seafood-like, some fish flavor
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
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
www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
25
~ KELP POWDER ~
SERVING SIZE (as a seasoning): 1/2 tsp or approx. 1g
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
Uncooked: "salty", marine, briny
Cooked: seafood-like
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
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
www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
26
~ LAVER FLAKES ~
SERVING SIZE (estimated): 1 tsp (l g) for FLAKES
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
Uncooked: "marine", "salty", slightly "tangy"
Cooked (with liquid): less "salty", nutty, some marine flavor
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
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
www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
27
~ DULSE WHOLE LEAF ~
SERVING SIZE: approximately 1/4 oz, 7 g, or 1/3 cup loosely packed
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
Uncooked: "marine", "salty", slightly tangy
Cooked (fried, roasted): "intense", "salty", "bacon-y"
Cooked (with liquid): less "salty", more seafood-like, slight fish flavor
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
www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
28
~ KELP, WHOLE and CHOPPED ~
~ KELP WHOLE LEAF ~
SERVING SIZE: 1/4 oz, 7g, or 1/3 cup loosely packed
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
Uncooked: "salty", acrid
Cooked: less "salty", seafood-like, slightly sweet
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
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
www.seaveg.com
Franklin ME 04634
207-565-2907
carl@seaveg.com
29
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
7g
7g
7g
serving Per Cup
serving
Per cup
serving
Per cup
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
30
MILLED DULSE
Fat, g
Sat. Fat, g
Protein,g
Carbohydrate,g
Fiber: soluble,g
insoluble, g
Calories
Boron
Calcium, mg
Chromium, mcg
Copper, mg
Iodine, mcg
Iron, mg
Magnesium, mg
Manganese, mg
Molybdenum
Nickel
Potassium, mg
Phosphorous, mg
Sodium, mg
Zinc, mg
Vit A IU
B1 (Thiamin), mg
B2 (Riboflavin), mg
B3 (Niacin), mg
Vitamin B6 mg
Vitamin B12 µg
Vitamin C mg
Vitamin E IU
DULSE FLAKES
1 cup ~ 80 g
1 Tbls ~ 5g
1.36
0.09
17.20
35.68
13.12
13.52
211.20
16.07
382.40
171.20
0.09
13,360.00
45.20
237.52
3.44
0.03
0.62
5,224.48
326.40
1,425.36
2.13
530.29
0.11
1.49
1.49
7.20
5.26
5.03
1.37
1.08
2.23
0.82
0.85
13.20
1.00
23.90
10.70
0.01
835.00
2.83
14.85
0.22
0.00
0.04
326.53
20.40
89.09
0.13
33.14
0.01
0.09
0.09
0.45
0.33
0.31
0.09
DULSE GRANULES
1 cup ~ 130 g
1 Tbls ~ 8.1 g
2.21
0.14
27.95
57.98
21.32
21.97
343.20
26.11
621.40
278.20
0.14
21,710.00
73.45
385.97
5.59
0.06
1.00
8,489.78
530.40
2,316.21
3.46
861.71
0.19
2.41
2.41
11.70
8.54
8.17
2.23
1.75
3.62
1.33
1.37
21.45
1.63
38.84
17.39
0.01
1,356.88
4.59
24.12
0.35
0.00
0.06
530.61
33.15
144.76
0.22
53.86
0.01
0.15
0.15
0.73
0.53
0.51
0.14
DULSE POWDER
1 cup ~ 158 g
1 Tbls ~ 9.9 g
2.69
0.17
33.97
70.47
25.91
26.70
417.12
31.73
755.24
338.12
0.17
26,386.00
89.27
469.10
6.79
0.07
1.22
10,318.35
644.64
2,815.09
4.20
1,047.31
0.23
2.93
2.93
14.22
10.38
9.93
2.71
2.12
4.40
1.62
1.67
26.07
1.98
47.20
21.13
0.01
1,649.13
5.58
29.32
0.42
0.00
0.08
644.90
40.29
175.94
0.26
65.46
0.01
0.18
0.18
0.89
0.65
0.62
0.17
MILLED ALARIA
ALARIA POWDER
Protein g
Fat g
Carbohydrate g
Calories cal
Fiber g
Calcium mg
Potassium mg
Magnesium mg
Phosphorous mg
Iron mg
Sodium mg
Iodine MCG
Manganese mg
1 cup ~ 208 g
36.85
7.43
82.90
543.77
80.23
2,288.00
15,510.86
1,910.63
1,045.94
37.74
8,825.14
34,468.57
2.08
1 Tbls ~ 13 g
2.30
0.46
5.18
33.99
5.01
143.00
969.43
119.41
65.37
2.36
551.57
2,154.29
0.13
Copper mg
Chromium MCG
Fluoride mg
Zinc mg
Vitamin A IU
Vitamin B1 mg
Vitamin B2 mg
Vitamin B3 mg
Vitamin B6 mg
Vitamin B12 µg
Vitamin C mg
Vitamin E IU
1 cup ~ 208 g
0.30
297.14
8.91
7.13
17,650.29
1.19
5.65
21.99
13.07
10.40
12.18
10.10
1 Tbls ~ 13 g
0.02
18.57
0.56
0.45
1,103.14
0.07
0.35
1.37
0.82
0.65
0.76
0.63
31
MILLED IKELP
Fat, g
Sat. Fat, g
Protein,g
Carbohydrate,g
Fiber: soluble,g
insoluble, g
Calories
Calcium, mg
Copper, mg
Chromium, mcg
Iodine, mcg
Iron, mg
Magnesium, mg
Manganese, mg
Nitrogen, mg
Phosphorous, mg
Potassium, mg
Sodium, mg
Sulphur, mg
Zinc, mg
B1 (Thiamin), mg
B2 (Riboflavin), mg
B3 (Niacin), mg
Vit C, mg
KELP GRANULES
1 cup ~ 175 g
1.05
14.53
78.05
29.23
27.65
425.25
2,450.00
0.70
122.50
806,750.00
65.28
1,172.50
4.55
0.25
385.00
14,472.50
5,635.00
1,750.00
2.10
0.11
0.98
50.40
29.23
SEA SEASONINGS
KELP POWDER
1 Tbls ~ 11 g
0.07
0.91
4.88
1.83
1.73
26.58
153.13
0.04
7.66
50,421.88
4.08
73.28
0.28
0.02
24.06
904.53
352.19
109.38
0.13
0.01
0.06
3.15
1.83
1 cup ~ 188 g
1.13
15.60
83.85
31.40
29.70
456.84
2,632.00
0.75
131.60
866,680.00
70.12
1,259.60
4.89
0.26
413.60
15,547.60
6,053.60
1,880.00
2.26
0.11
1.05
54.14
31.40
SEA SALT WITH SEA VEGETABLES
(Kelp & Dulse)
1/2 tsp ~ 3 g
1/2 tsp ~ 3 g
Fat g
Sat. Fat, g
Protein g
Carbohydrate g
Fiber g
Calories cal
Calcium mg
Potassium mg
Magnesium mg
Phosphorous mg
Iron mg
Sodium mg
1 Tbls ~ 12 g
0.07
0.98
5.24
1.96
1.86
28.55
164.50
0.05
8.23
54,167.50
4.38
78.73
0.31
0.02
25.85
971.73
378.35
117.50
0.14
0.01
0.07
3.38
1.96
0.04
0.11
0.08
0.63
4.80
34.59
34.68
1.01
0.12
736.75
Iodine mcg
Manganese mg
Copper mg
Chromium mg
Fluoride mg
Zinc mg
Vitamin A IU
Vitamin B1 mg
Vitamin B2 mg
Vitamin B3 mg
Vitamin B6 mg
Vitamin B12 µg
688.64
NA
0.57
0.11
0.71
NA
0.04
0.01
0.01
32
MILLED LAVER
LAVER FLAKES
Protein g
Fat g
Carbohydrate g
Calories cal
Fiber g
Calcium mg
Potassium mg
Magnesium mg
Phosphorous mg
Iron mg
Sodium mg
Iodine MCG
Manganese mg
Copper mg
Chromium MCG
Fluoride mg
Zinc mg
Vitamin A IU
Vitamin B1 mg
Vitamin B2 mg
Vitamin B3 mg
Vitamin B6 mg
Vitamin B12 µg
Vitamin C mg
Vitamin E IU
1 cup ~ 57 g
16.2
2.61
25.73
181.59
17.26
107.49
1,530.86
215.79
232.89
11.89
920.14
814.29
1.95
0.33
81.43
3.34
2.36
2,442.86
0.33
1.71
3.34
6.35
10.02
6.84
2.93
1 Tbls ~ 4 g
1.01
0.16
1.61
11.35
1.08
6.72
95.68
13.49
14.56
0.74
57.51
50.89
0.12
0.02
5.09
0.21
0.15
152.68
0.02
0.11
0.21
0.4
0.63
0.43
0.18
LAVER POWDER
1 cup ~ 208 g
59.13
9.51
93.9
662.63
62.99
392.23
5,586.29
787.43
849.83
43.38
3,357.71
2,971.43
7.13
1.19
297.14
12.18
8.62
8,914.29
1.19
6.24
12.18
23.18
36.55
24.96
10.7
1 Tbls ~ 13 g
3.7
0.59
5.87
41.41
3.94
24.51
349.14
49.21
53.11
2.71
209.86
185.71
0.45
0.07
18.57
0.76
0.54
557.14
0.07
0.39
0.76
1.45
2.28
1.56
0.67
MILLED Sea Lettuce
SEA LETTUCE FLAKES
1 cup ~ 39 g
7.80
1.77
14.24
104.13
12.22
1,092.00
585.00
85.80
546.00
1,248.00
7.80
1.56
0.70
50.70
1 Tbls ~ 2g
0.49
0.11
0.89
6.51
1.35
68.25
36.56
5.36
34.13
78.00
0.49
0.10
0.04
3.17
na
na
0.82
0.05
na
na
0.05
0.28
103.74
0.00
0.02
6.48
na
na
na
na
na
na
33
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
2T
Dried Tarragon
3T
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
2T
Dulse Flakes
12 oz
Savory Roasted Vegetable Base (Vegan)
34
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
Protein (g)
Dietary Fiber (g)
Vit-A IU
Vit-B1 Thiamine
(mg)
Vit-B2 Riboflavin
(mg)
Vit-B3 Niacin (mg)
Vit-B6 Pyridoxine
(mg)
Vit-B12 (mcg)
Calcium (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)
Iodine (mcg)
Iron (mg)
Manganese (mg)
Molybdenum (mcg)
Zinc (mg)
Increase per
serving from
sea vegetables
0.81
1.74
369.09
% Increase from
sea vegetables
28.3%
41.0%
9.6%
0.12
0.02
16.7%
0.21
1.52
0.13
0.46
0.52
0.22
104.18
66.96
74.84
710.5
275.46
6.63
723.99
1.83
0.35
0.08
0.52
0.29
0.22
48.4
40.43
22.64
336.75
187.56
6.63
723.99
0.9
0.05
0.08
0.16
Nutrient
Per serving
2.86
4.24
3863.43
%RDA/
Serving
5.7%
17.0%
77.3%
% RDA from
sea vegetables
1.6%
7.0%
7.4%
1.5
8.0%
1.3%
61.9%
30.3%
1.7
20
12.4%
7.6%
7.6%
2.3%
55.8%
100.0%
46.5%
60.4%
30.3%
47.4%
68.1%
100.0%
100.0%
49.2%
14.3%
100.0%
30.8%
2
6
1000
400
1000
3500
2400
120
150
18
2
3
15
26.0%
3.7%
10.4%
16.7%
7.5%
20.3%
11.5%
5.5%
482.7%
10.2%
17.5%
2.7%
3.5%
14.5%
3.7%
4.8%
10.1%
2.3%
9.6%
7.8%
5.5%
482.7%
5.0%
2.5%
2.7%
1.1%
RDA
50
25
5000
35
Colcannon Potatoes
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
2T
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
Dietary Fiber (g)
Vit-B2 Riboflavin
(mg)
Vit-B6 Pyridoxine
(mg)
Vit-B12 (mcg)
Calcium (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)
Iodine (mcg)
Iron (mg)
Manganese (mg)
Zinc (mg)
Nutrient
Per serving
4.62
0.09
0.33
0.13
40.69
31.01
77.05
561.04
117.76
5.63
113.88
1.19
0.21
0.41
Increase per
serving
from sea
vegetables
1.67
0.03
RDA
25
1.7
%RDA/
Serving
18.5%
5.3%
% RDA from
sea
vegetables
6.7%
1.8%
36.4%
2
16.5%
6.0%
69.2%
7.5%
19.0%
7.0%
18.7%
-0.2%
100.0%
100.0%
37.0%
9.5%
9.8%
6
1000
400
1000
3500
2400
120
150
18
2
15
2.2%
4.1%
7.8%
7.7%
16.0%
4.9%
4.7%
75.9%
6.6%
10.5%
2.7%
1.5%
0.3%
1.5%
0.5%
3.0%
0.0%
4.7%
75.9%
2.4%
1.0%
0.3%
% Increase from
sea vegetables
36.1%
33.3%
0.12
0.09
3.07
5.90
5.36
104.92
(0.29)
5.63
113.88
0.44
0.02
0.04
36
Cream of Broccoli Soup
Yield: 12
1 cup servings
INGREDIENTS
2T
Butter
¾ cup
Diced Celery
¾ cup
Diced Onion
1T
Diced Shallot
Alaria- Vegetable Stock:
1 ½ lbs
Fresh Broccoli
3 qt
Water
8 cloves
Chopped Garlic
2T
Alaria Powder
1 tsp
Fresh Thyme
4T
Roasted Vegetable Base
1 tsp
Fresh Chopped Tarragon
5 cups
Alaria-Vegetable Stock
½ tsp
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!
NUTRITION
HIGHLIGHTS
Dietary Fiber
Vit A
Vit-B1 Thiamine (mg)
Vit-B2 Riboflavin (mg)
Vit-B3 Niacin (mg)*
Vit-B6 Pyridoxine (mg)*
Vit-B12 (mcg)*
Calcium (mg)*
Magnesium (mg)*
Phosphorus (mg)*
Potassium (mg)
Sodium (mg)
Iodine (mcg)*
Iron (mg)*
Manganese (mg)*
Zinc (mg)*
Nutrient
Per serving
1.38
3854.79
0.12
0.24
1.05
0.41
0.17
121.58
57.9
121.49
651
184
139
1.56
0.4
0.74
Increase per
serving from
sea vegetables
0.75
165.00
165.00
0.02
0.05
0.12
0.10
20.95
19.90
9.78
161.73
91.56
139.00
0.34
0.02
0.07
% Increase from
sea vegetables
54.3%
4.3%
4.3%
16.7%
20.8%
29.3%
58.8%
17.2%
34.4%
8.1%
24.8%
49.8%
100.0%
21.8%
5.0%
9.5%
RDA
25
5,000
5,000
2
2
2
6
1,000
400
1,000
3,500
2,400
150
18
2
15
%RDA/
Serving
5.5%
77.1%
77.1%
8.0%
14.1%
20.5%
2.8%
12.2%
14.5%
12.1%
18.6%
7.7%
92.7%
8.7%
20.0%
4.9%
% RDA from
sea vegetables
3.0%
3.3%
3.3%
1.3%
2.9%
6.0%
1.7%
2.1%
5.0%
1.0%
4.6%
3.8%
92.7%
371.9%
1.0%
0.5%
Tomato Bisque
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
1T
Fresh Chopped Basil
8 tsp
Dulse Flakes
¼ cup
Uncooked Rice
2 cups
Sea Vegetable Stock
½ tsp
¼ tsp
2 cups
Half & Half or Soy Milk
Sea Vegetable Stock:
2 cups Water
2 tsp
Alaria Powder
2 tsp
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!
NUTRITION
HIGHLIGHTS
Dietary Fiber (g)
Vit-A IU
Vit-B3 Niacin (mg)
Vit-B6 Pyridoxine (mg)
Vit-B12 (mcg)
Calcium (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)
Iodine (mcg)
Iron (mg)
Manganese (mg)
Zinc (mg)
Nutrient
Per serving
2.74
664.68
0.1
0.24
0.95
0.47
0.49
147.54
50.02
129.36
602.59
448.96
6.82
416.81
2.09
0.37
0.79
Increase per
serving from
sea vegetables
1.36
147.22
0.01
0.07
0.19
0.29
0.22
23.6
26.35
16.33
286.19
-150.77
6.82
416.81
1.13
0.15
0.11
% Increase from
sea vegetables
49.6%
22.1%
10.0%
29.2%
20.0%
61.7%
44.9%
16.0%
52.7%
12.6%
47.5%
-33.6%
100.0%
100.0%
54.1%
40.5%
13.9%
RDA
25
5000
1.5
1.7
20
2
6
1000
400
1000
3500
2400
120
150
18
2
15
%RDA/
Serving
11.0%
13.3%
6.7%
14.1%
4.8%
23.5%
8.2%
14.8%
12.5%
12.9%
17.2%
18.7%
5.7%
277.9%
11.6%
18.5%
5.3%
% RDA from
sea vegetables
5.4%
2.9%
0.7%
4.1%
1.0%
14.5%
3.7%
2.4%
6.6%
1.6%
8.2%
-6.3%
5.7%
277.9%
6.3%
7.5%
38 0.7%
Shrimp Pasta Salad
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
1T
Lemon Zest
2T
Chopped Basil
1T
Toasted Laver flakes
½ tsp
Sea Salt with Sea Vegetables (optional)
Dressing:
2 cloves
Garlic
1T
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
Dietary Fiber (g)
Vit-B12 (mcg)
Calcium (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)
Copper (mg)
Fluoride (mg)
Iodine (mcg)
Iron (mg)
Manganese (mg)
Zinc (mg)
Nutrient
Per serving
1.79
0.22
0.45
1.05
53.52
57.11
151.11
458.9
284.3
10.95
0.24
0.13
200.36
3.94
0.42
1.58
Increase per
serving from
sea vegetables
0.79
0.05
0.23
0.21
5.58
11.71
9.87
170.52
-4.84
10.95
0.01
0.13
200.36
0.77
0.04
0.07
% Increase from
sea vegetables
44.1%
22.7%
51.1%
20.0%
10.4%
20.5%
6.5%
37.2%
-1.7%
100.0%
4.2%
100.0%
100.0%
19.5%
9.5%
4.4%
RDA
25
1.7
2
6
1000
400
1000
3500
2400
120
2
10
150
18
2
15
%RDA/
Serving
7.2%
12.9%
22.5%
17.5%
5.4%
14.3%
15.1%
13.1%
11.8%
9.1%
12.0%
1.3%
133.6%
21.9%
21.0%
10.5%
% RDA from
sea vegetables
3.2%
2.9%
11.5%
3.5%
0.6%
2.9%
1.0%
4.9%
-0.2%
9.1%
0.5%
1.3%
133.6%
39 4.3%
2.0%
0.5%
Creamy Potato Soup
Yield: 12
1 cup Servings
INGREDIENTS
1T
Butter
3T
Olive Oil
4T
Shallots (2oz)
1 ½ cup
Chopped Onion (8oz)
1 cup
Chopped Celery (6oz)
4 lg
Potatoes (2 lbs peeled)
2T
Chopped, Fresh Garlic
1T
Italian Seasoning
1T
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
Dietary Fiber (g)
Vit-B12 Cyanocobalamin
(mcg)
Calcium (mg)
Magnesium (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)
Iodine (mcg)
Iron (mg)
Manganese (mg)
Zinc (mg)
Nutrient
Per serving
3.06
0.24
0.44
0.46
136.53
44.93
704.56
397.8
5.34
589.61
1.67
0.26
0.72
Increase per
serving from
sea vegetables
0.68
0.05
0.18
0.08
14.7
13.73
191.75
-110.77
5.34
589.61
0.96
0.06
0.06
% Increase from
sea vegetables
22.2%
20.8%
40.9%
17.4%
10.8%
30.6%
27.2%
-27.8%
100.0%
100.0%
57.5%
23.1%
8.3%
RDA
25
1.7
2
6
1000
400
3500
2400
120
150
18
2
15
%RDA/
Serving
12.2%
14.1%
22.0%
7.7%
13.7%
11.2%
20.1%
16.6%
4.5%
393.1%
9.3%
13.0%40
4.8%
% RDA from
sea vegetables
2.7%
2.9%
9.0%
1.3%
1.5%
3.4%
5.5%
-4.6%
4.5%
393.1%
5.3%
3.0%
0.4%
Yield: 8
½ cup Servings
INGREDIENTS
1.5 cups
dried brown rice
3 cups
H20
1T
Alaria Powder
2
Eggs
3T
Peanut or Canola Oil
¼ cup
Diced Carrot
8
Medium Button Mushrooms
4
Scallions
1T
Minced Fresh Garlic
1T
Sesame Oil
1T
Fresh Grated Ginger
½ cup
Peas (Blanched or frozen)
¾ tsp
1T
Reduced Sodium Soy Sauce or Tamari
3T
Laver Flakes
2T
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)
41
Nutrient
Per serving
6.91
3.57
1206.48
0.21
0.31
3.01
Increase per
serving from
sea vegetables
1.8
1.33
203.43
0.08
0.13
0.91
Vit-B5 Pantothenic Acid (mg)
1.04
0.61
0.31
0.42
Vit-B12 (mcg)
0.59
54.76
89.64
193.13
457.49
365.49
6.91
0.2
452.68
2.43
1.51
0.47
1.23
NUTRITION
HIGHLIGHTS
Protein (g)
Dietary Fiber (g)
Vit-A IU
Vit-B3 Niacin (mg)
Calcium (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)
Copper (mg)
Iodine (mcg)
Iron (mg)
Manganese (mg)
Molybdenum (mcg)
Zinc (mg)
% Increase from
sea vegetables
26.0%
37.3%
16.9%
38.1%
41.9%
30.2%
RDA
50
25
5000
1.5
1.7
20
%RDA/
Serving
14%
14%
24%
14%
18%
15%
% RDA from
sea vegetables
4%
5%
4%
5%
8%
5%
29.8%
68.9%
10
2
10%
31%
3%
21%
0.4
67.8%
6
10%
7%
27.94
49.25
73.55
291.03
-39.36
6.91
0.03
452.68
1.44
0.76
0.47
0.38
51.0%
54.9%
38.1%
63.6%
-10.8%
100.0%
15.0%
100.0%
59.3%
50.3%
100.0%
30.9%
1000
400
1000
3500
2400
120
2
150
18
2
45
15
5%
22%
19%
13%
15%
6%
10%
302%
14%
76%
1%
8%
3%
12%
7%
8%
-2%
6%
2%
302%
8%
38%
1%
3%
42
Seafood Stew
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
Protein (g)
Dietary Fiber (g)
Vit-B12 (mcg)
Calcium (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)*
Copper (mg)
Iodine (mcg)*
Iron (mg)
Manganese (mg)
Zinc (mg)
Nutrient
Per serving
13.68
3.23
0.17
0.72
0.99
70.01
52.49
170.97
837.95
419.21
6.75
0.21
243
3.68
0.24
0.83
Increase per
serving from
sea vegetables
1.02
1.57
0.09
0.43
0.31
10.05
12.82
19.3
369.21
82.35
6.75
0.02
243
1.57
0.07
0.14
% Increase from
sea vegetables
7.5%
48.6%
52.9%
59.7%
31.3%
14.4%
24.4%
11.3%
44.1%
19.6%
100.0%
9.5%
100.0%
42.7%
29.2%
16.9%
RDA
50
25
1.7
2
6
1000
400
1000
3500
2400
120
2
150
18
2
15
%RDA/
Serving
27.4%
12.9%
10.0%
36.0%
16.5%
7.0%
13.1%
17.1%
23.9%
17.5%
5.6%
10.5%
162.0%
20.4%
12.0%
5.5%
% RDA from
sea vegetables
2.0%
6.3%
5.3%
21.5%
5.2%
1.0%
3.2%
1.9%
10.5%
3.4%
5.6%
1.0%
162.0%
8.7%
3.5%
0.9%
43
Basic Stuffing
Yields: 24 ½ cup servings
INGREDIENTS
12 cups
1 cup
2 cups
6T
2 tsp
1½ -2 cups
1 tsp
½ tsp
4T
2T
½ - inch Bread cubes
Diced Celery
Diced Onion
Butter
Italian Seasoning
Sea Vegetable Stock
Laver Flakes
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
NUTRITION
HIGHLIGHTS
Nutrient
Per serving
0.16
Increase per
serving from
sea vegetables
% Increase from
sea vegetables
%RDA/
Serving
RDA
% RDA from
sea vegetables
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)
Iodine (mcg)
2.26
137.43
2.26
100.0%
120
1.9%
1.9%
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%
44
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.
2.
3.
4.
5.
Steam vegetables 12 minutes in steamer.
Melt onion garlic and margarine together
Add flour, cook for one minute
Add half and half, cook until creamy
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)
45
Pasta Primavera
NUTRITION
HIGHLIGHTS
Protein
Dietary Fiber (g)
Vit-A IU
Vit-B3 Niacin (mg)
Vit-B12 (mcg)
Calcium (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Sodium (mg)
Chromium (mcg)
Manganese (mg)
Iodine (mcg)
Iron (mg)
Zinc (mg)
Nutrient
Per serving
12.74
7.37
3088.86
0.28
0.27
2.38
0.48
0.42
183.42
58.26
90
554
408.92
8.39
0.3
861.5
3.6
0.61
Increase per
serving from
sea vegetables
1.03
2.03
385.96
0.03
0.14
0.49
0.37
0.32
52.2
43.42
26.4
385.54
203.49
8.39
0.09
861.5
1.32
0.18
% Increase from
sea vegetables
8.1%
27.5%
12.5%
10.7%
51.9%
20.6%
77.1%
76.2%
28.5%
74.5%
29.3%
69.6%
49.8%
100.0%
30.0%
100.0%
36.7%
29.5%
RDA
50
25
5000
1.5
1.7
20
2
6
1000
400
1000
3500
2400
120
2
150
18
15
%RDA/
Serving
25.5%
29.5%
61.8%
18.7%
15.9%
11.9%
24.0%
7.0%
18.3%
14.6%
9.0%
15.8%
17.0%
7.0%
15.0%
574.3%
20.0%
4.1%
% RDA from
sea vegetables
2.1%
8.1%
7.7%
2.0%
8.2%
2.5%
18.5%
5.3%
5.2%
10.9%
2.6%
11.0%
8.5%
7.0%
4.5%
574.3%
7.3%
1.2%
46
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
47
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.”
48
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.
49
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.
50
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.
2.
3.
4.
Kelp leaf
Dulse leaf
Laver leaf
Alaria leaf
5.
6.
7.
8.
Toasted nori sheets
Dulse powder
Kelp powder
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.
2.
3.
4.
5.
6.
Pesticides (21 compounds): None detected
Herbicides (10 compounds): None detected
PCB's (7 polychlorinated biphenyls): None detected
Petroleum Residues (17 polycyclic aromatic hydrocarbons): None detected
Heavy Metals (4 elements) (see table below)
Microbiological Contaminants (5 elements) (see table below)
51
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
KELP whole leaf
Undetected
DULSE whole leaf
Undetected
LAVER whole leaf
Undetected
ALARIA whole leaf
Undetected
NORI sheets
Undetected
DULSE powder
Undetected
KELP powder
Undetected
SEA LETTUCE whole
leaf
Undetected
ASCOPHYLLUM powder Undetected
Cadmium
Arsenic
PQL= 1
(inorganic)
ppm
<3.00
1.74 ppm
ppm
<3.00
1.15 ppm
ppm
<3.00
4.89 ppm
ppm
<3.00
4.56 ppm
ppm
<3.00
2.52 ppm
ppm
<3.00
Undetected
ppm
<3.00
Undetected
ppm
<3.00
Undetected
ppm
<3.00
1.08 ppm
ppm
Lead
PQL= .56
ppm
Undetected
Undetected
Undetected
Undetected
Undetected
1.2 ppm
Undetected
0.7 ppm
Undetected
52
53
Table of 2008 Results for Microbiological Contaminants
Coliforms/g E. coli/g
KELP whole leaf
<3
DULSE whole leaf
<3
LAVER whole leaf
9
ALARIA whole leaf
<3
NORI sheets
<3
DULSE powder
<3
KELP powder
<3
SEA LETTUCE whole leaf <3
ASCOPHYLLUM powder <3
<3
<3
<3
<3
<3
<3
<3
<3
<3
Standard plate Yeasts Molds
count CFU's/g CFU's/g CFU's/g
10
<10
240
240
10
<10
<10
30
60
10
<10
10
30
<10
<10
810
60
20
10
10
<10
60
<10
<10
20
<10
<10
53
54
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to the use of Sea Vegetables by the Nutritional Professional

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