Also indexed as: Alaria
See also: Recipes
with Sea Vegetable
Traditionally added to miso soup, wakame is also good with other
vegetables or in salads, stir-fry dishes, and rice dishes.
pinnatifida) is leafy and mild in flavor. Wakame turns green after
soaking. The browner varieties have a stronger flavor. It is common to
A sea vegetable closely
related to wakame is alaria (Alaria esculenta); it is common to
Atlantic waters. Black or dark green in color, alaria is similar to wakame in
appearance, taste, and nutrition, but needs a longer cooking time than
wakame. Alaria is good in stews and grain dishes. It can also be used in miso
soup instead of the traditional wakame.
Buying and storing tips
Wakame and alaria are mostly
found in natural food stores or specialty markets. Dehydrated wakame should
be stored in an airtight container in a dark, dry place. Cooked wakame should
be kept under refrigeration.
Dehydrated wakame is
Preparation, uses, and tips
Traditionally added to miso soup,
wakame is also good with other vegetables,
or in salads, stir-fry dishes, and rice
1/8 cup (2 Tbsp)
Total Fat: 0.064g
Health benefits and concerns
benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to
other vegetables. Read about health
benefits and concerns for vegetables for a full description.
Copyright © 2002 Healthnotes, Inc.
Miso and Wakame Soup
· 2 teaspoons Genmai Miso
· 2 Spring Onions (use the whole onion - cutting
off only the top inch - this means that you will be using the tasty green bit
· ½ Small Onion
· 1 teaspoon Olive Oil for frying
· Wakame Seaweed (don't be fooled into thinking
that the 'crispy seaweed' that you can buy in the supermarkets has anything
to do with seaweed - read the label some of them don't have any seaweed in
them at all).
· ½ - 1 pint Water
Chop and fry the onion in a little oil
in a saucepan. When done, add the miso and a little water (only a few mls)
and start mixing them together into a paste with a spoon. Continue to add
water until you have enough soup for your needs. Add the chopped spring
onions and the wakame and almost bring to the boil. This is all the cooking
wakame needs. Other seaweeds such as kombu need cooking for hours.
Add garlic in the frying stage.
Add a little bit of thinly sliced red pepper in the
Add a little tumeric powder.
This soup is so easy to prepare that
storage usually does not become an issue. However, it may be stored in a
refrigerator and reheated (preferably in a microwave oven). Eat within a few
Wakame seaweed is extremely popular in Japan and is loved for it's
subtle flavor and slightly chewy texture. It's usually sold dried but when
reconstituted in water, swells up into bright green leaves. Wakame is
excellent when added to miso soup.
Simply soak a teaspoon of the dried seaweed in water and after it swells up
(20 minutes), squeeze out the excess water, chop into bite sized pieces and
place into small bowls. Ladle the miso soup over the seaweed and serve. The
following recipe is for one of the most delicious salads that I know of, in
any cuisine! It's made from wakame seaweed and kyuri
1 cup of wakame (soak 1/4 cup of dried wakame to
get 1 cup of seaweed)
1 kyuri (Japanese cucumber)
4 tablespoons of rice vinegar
2 tablespoons of sugar
3 tablespoons of shoyu
After soaking the dried wakame for about 20
minutes, rinse it well, drain, and chop coarsely (discard any tough stems).
Combine the vinegar, sugar, and shoyu in a small saucepan. Stir over medium
flame until the sugar dissolves, remove from heat, allow to cool and then
refrigerate. Slice the cucumber in half lengthwise, then slice crosswise
into thin rounds. Lightly salt the cucumber and let it stand a few moments
before squeezing out the excess liquid.
In a serving bowl, combine the chopped wakame with
the cucumber slices and mix well. Pour the chilled dressing over the
vegetables and toss. Serve in small bowls topped with some white sesame
Thread & Cucumber Salad
Delicious, light and easy to prepare, this Vietnamese inspired noodle
salad makes a refreshing meal on hot summer days. Sea palm fronds or Atlantic
kelp may be substituted for the wakame.
Prep Time: 10 to 15
Cooking Time: 3 minutes
1 cup dried wakame
2 ounces dried bean thread noodles
4 tablespoons cider vinegar
3 tablespoons soy sauce
2 tablespoons honey
1/4 tablespoon sesame oil
1 green onion, chopped
1 cucumber, peeled, seeded and sliced
1/2 cup thinly sliced carrots
1/2 red bell pepper, sliced into strips
1. Boil bean
threads and wakame in three cups of water for three minutes. Drain bean
threads and rinse them in cold water. Cut the wakame into thin strips 2 to 3
inches long by 1/8-inch wide.
2. To make salad
dressing: Combine vinegar, soy sauce, honey and sesame oil in a small jar and
3. Toss wakame
strips, chopped onion and bean threads together with the dressing in a large
salad bowl. Let marinate 30 minutes in refrigerator. Before serving add
cucumber, carrots and red bell pepper and toss.
Nutrition Facts Per Serving:
% fat calories: 8
Dietary Fiber: 1
Recipe contributed by Dorleen Tong
1 clove garlic, grated
1/2 teaspoon grated ginger
Bragg's to taste
3 cups greens (sunflower, buckwheat, spinach, lettuce, etc)
1 cip soaked wakame seaweek
optional: tomatoes, walnuts, pecans, almonds or pine nuts
Grate the ginger and
garlic. In a small bow, mash the avocado, ginger, garlic and Bragg's
together. Break greebs and wakame up into bite size pieces. Toss
all ingredients together thoroughly.
This recipe is courtesy
of San Franicisco LiFE
Title: Wakame Onion Mushroom Soup
Yield: 6 Servings
1 ha wakame
1 onion; diced
4 c water from soaking the
1 tb miso; (1 to 2)
2 ha shiitake mushrooms;
Note: The recipe didn't specify which kind of miso. It seems it would be
dark miso for this recipe. Wakame is a tender Japanese seaweed. All
ingredients can be found at an Asian market if you are unable to locate
Soak wakame and mushrooms in 1 cup of water until soft and cut into 1"
Saute onions in 1/4 cup of water. Add water from the soaked wakame and
mushrooms and the rest of the water. Bring to a boil, add the wakame and
mushrooms and cook over low flame until it is tender.
Add miso to taste by diluting 1 to 2 TB of miso in a ladle full of the
soup water, mashing and smoothing out the miso and adding it back to the
pot. Leftover grain or noodles may be added if desired. Add other
vegetables if desired. Makes 6 portions.
Tofu Wakame Salad
Serving: Serves: 2
Cook Time: 30 minutes
Total Time: 45 minutes
1 cup garbanzo flour
1 teaspoon sea salt (NoSalt if on a salt-restricted diet)
1 teaspoon curry powder
1 teaspoon garlic powder
12 ounces tofu, cut into 6 equal triangles
5 tablespoons olive oil
several leaves of Bibb or butter lettuce
1 cup diced onion
1/2 teaspoon black pepper
1 teaspoon minced garlic
1 cup cucumbers (peeled, cut in half lengthwise, seeded, and sliced)
1/4 cup dry wakame
1 cup rice or amaranth or quinoa
1/4 cup Curry-Flavored
Shredded red radish, for garnish
Mix the garbanzo
flour, 1/2 teaspoon salt, curry powder, and garlic together and set aside.
Wet the tofu
pieces and let them drain for a few minutes. Dredge them in the seasoned
garbanzo flour and sauté in 3 tablespoons of olive oil until lightly brown on
Arrange a bed of
lettuce on each serving plate and keep them cool until you are ready to
assemble the salad.
Sauté the onion
in the remaining 2 tablespoons of oil, with the pepper, garlic, and remaining
1/2 teaspoon of salt, over medium heat for 4 to 5 minutes. Add the cucumber
and wakame and sauté for another 4 to 5 minutes.
To assemble the
salad, place 1/2 cup rice or amaranth or quinoa in the center of each plate.
Put 3/4 cup cucumber mixture around the rice/amaranth/quinoa. Arrange three
pieces of tofu on each plate. Place a small amount of Curry-Flavored
Mayonnaise on each plate and garnish the salad with the shredded radish.
(Reprinted with permission from Bastyr faculty
member Cynthia Lair's book, Feeding the Whole Family)
Wakame is a green, leafy sea vegetable high in calcium and other minerals.
Sea vegetables like wakame are purchased dried in packages and reconstituted
in water. This hearty soup is excellent when a family member is fatigued.
Served with whole grain bread and salad, it is a regular meal in our home.
piece of wakame
· 6 cups
· 1 potato,
· 1 carrot,
· 1 cup
chopped greens (watercress, kale, collards, or bok choy)
tablespoons light or mellow miso
· ¼ - ½ pound
firm tofu, cut in small cubes
2 scallions, thinly sliced
Place wakame in a small bowl of cold water and soak
for 5 minutes. Put water, potato and carrot in a 3-quart pot; bring to boil.
Remove wakame from water and chop into small pieces, removing the spine. Add
chopped wakame to soup. Lower heat, cover pot and let soup simmer 15-20
minutes, until vegetables are tender. Near the end of cooking time, add chopped
greens and tofu cubes and let them simmer for 2 or 3 minutes. Ladle about ¼
cup of broth from the soup into each soup bowl. Dissolve 1 tablespoon of miso
into the broth in each bowl. Add more broth with plenty of vegetables to each
bowl and stir gently. Garnish with scallions.
Preparation: 25 minutes
Makes 4 servings
and turnips with Wakame Seaweed
A strip of wakame 8 cm. long soaked in mineral water for 10 minutes.
1/3 cup of mineral water.(used in the soaking)
Heat a tablespoon of oil in a skillet and sautee the
leek for a few minutes. Add the carrots and turnips. Cut the wakame in small
pieces and add together with the soaking water. Cook on medium flame till the
water dries up and add tamari to season. Garnish with chopped parsley.
Wakame helps to reduce high blood
pressure. Seaweeds are specially rich in minerals.
This natural soya sauce that has
undergone a natural process of fermentation helps in our digestion. It is
preferable to use tamari that has been at least fermented for 18 months or
more. It balances the acid and alkaline elements in our bodies.
All the ingredients found in the different recipes are found in health
WAKAME SEA SALAD
WITH GINGER SESAME DRESSING
Shrimp tempura is served with the tail attached for
an attractive presentation; however, the end of the tail contains water that
can make the oil spatter during frying. Cut off the very end of the tail,
about one-thirdof an inch.
1 ounce dried wakame
1/4 cup rice vinegar
2 tablespoons mirin
1 tablespoon soy sauce (Use a lite version if on a
2 teaspoons sugar (Alternatives: Stevia, honey)
2 teaspoons grated ginger root
1/2 teaspoon sesame seed oil
1/4 teaspoon salt, optional
2 teaspoons toasted sesame seeds
Place the wakame in a large bowl of warm water. Soak
for 20 minutes or according to package directions until it expands six or
seven times and is tender. Trim off any tough parts; cut into smaller pieces.
Rinse well and pat dry throughly. In a small bowl, combine the rice vinegar,
mirin, soy sauce, sugar, ginger root, sesame seed oil, salt and sesame seeds.
Pour over the wakame; mix well. Serve chilled.
Makes 4 servings. From "Japanese Cooking for
the American Table" by Susan Fuller Slack (HP Books, $15)
Tested by Susan Selasky for the Free Press Test
(26% from fat),1 gram fat (0 grams sat. fat), 6 grams carbohydrate,
1 gram protein, 242 mg sodium, 0 mg cholesterol, 11
mg calcium, 0 grams fiber.
1 cup cucumber, sliced as thinly as
possible into rounds
1/4 tsp. salt
1/2 cup (4 four-inch-long pieces) dried wakame
1 tbsp. rice vinegar
1 tbsp. water
1/2 tsp. Sugar (A;ternatives: Stevia, honey)
1 tsp. soy sauce (Low sodium if on a salt restricted diet)
cucumber slices with salt. When they soften, lightly squeeze the water out of
them. Soak wakame 10 minutes in water to soften, and then cut into 1-inch
lengths. Make dressing by mixing vinegar, water, sugar, and soy sauce. Stir
cucumbers and wakame into dressing.
Emerald Sea Salad
2 cups dried wakame
1 tablespoon brown rice syrup
1 cup dried arame
1 tablespoon tamari
1/4 cup rice vinegar
1/4 cup sesame seeds
2 tablespoons toasted sesame oil
1. Soak wakame in warm, filtered water until soft (about 5 minutes).
Drain well and cut into strips, removing tough center stem.
2. Soak arame in warm, filtered water until soft (about 5 minutes). Drain
well. Combine with wakame in medium mixing bowl.
3. In a small mixing bowl, combine vinegar, sesame oil, rice syrup and
tamari. Mix until well blended.
4. Add vinegar and sesame oil mixture to sea vegetables and toss to coat.
Stir in sesame seeds and regrigerate. Serve chilled.
1/2 block tofu
1/2 sheet age; deep fried tofu (Fry in a heart-healthy oil)
4 tablespoons miso paste
Potato, spinach and onion are also good in Miso soup.
Cut tofu into small cubes. Cut age into strips. Cut wakame seaweed into bite
size pieces. Heat water add tofu, boil lightly, blend in dissolved miso.
Bring to a boil and turn off heat right away. Serve in individual serving
1 medium onion, chopped
1/2 daikon, diced (or a turnip)
2 to 3 carrots, diced
1/2 head cabbage, shredded
2 tb wakame (seaweed), soaked in boiling water &
4 tb barley miso
1-1/2 tb basil
1 tsp marjoram
Put everything together in a large pot except miso. Cook
until the vegetables
are tender, Take a small amount of hot liquid from
the pot and gradually stir
into the miso. then add to the pot. Warm gently
without boiling and serving.
Note: If you are unable to find wakame, you can also
use hijiki (spelling?),
kombu, or arame. You should be able to find one of
these in your local NFS or
Clear Soup with
Serves 4 Hot Vegetarian
8-inch piece of Wakame Seaweed
32fl.oz. Dashi Stock
1 tbsp Sake
2 teaspoon Lite Soy Sauce
1. Soak the wakame in cold water for 10 minutes.
2. Meanwhile, place the dashi in a large saucepan
and bring slowly to the boil.
3. Add the sake and soy sauce to the dashi and mix
4. Rinse the soaked wakame, drain well and cut into
5. Add the wakame to the saucepan and simmer for 1
minute only. Serve immediately.
Cubes of tofu can also be added to the soup at the
same time as the wakame.
2 sliced Carrots
4 cups Vegetable Broth (canned or from bouillon cubes)
1/2 lb. firm Tofu, cubed into 1/2" cubes
2 sheets of dried Nori seaweed
2-3 sheets of dried Wakame kelp seaweed
1 cup slice Mushrooms of choice
1/2 bunch of diced Scallions
1/2 cup Red Miso
2 cloves minced Garlic
1 tsp. grated fresh Ginger or 1/2 tsp dried, ground ginger
pinch of dried marjoram and thyme
Salt and pepper to taste
carrots, garlic, marjoram, thyme and ginger into pot with broth over medium
heat. Break Wakame into ½ inch size
pieces into pot. Bring to
simmer. Cook until vegetables are
tender (about 10 minutes).
2 cups of water, tofu cubes, mushrooms and scallions. Tear Nori sheets into ½ pieces and add to
pot. Simmer for 3-5 minutes longer.
½ cup of broth and combine with miso in a small bowl. Stir mixture into soup and simmer for 3
off heat and add pepper and/or salt to taste. Serve hot.
This recipe is a revised version
of a recipe found in Sea Vegetables; Harvesting Guide and Cookbook by
Seaweed and Cucumber Salad
Serving Size : 4
1 tablespoon sesame oil
1 cup bean sprouts
3/4 cup fresh wakame seaweed
-- for Dressing:
4 tablespoons soy sauce
1 teaspoon sugar (Alternatives: Stevia, honey)
2 tablespoons sake
2 tablespoons rice vinegar
1/4 teaspoon Japanese chili pepper powder
1/2 clove garlic
1/4 teaspoon salt
1 tablespoon sesame oil
1 teaspoon ginger root -- peeled and chopped
Wash cucumber and slice thinly. Saute in sesame oil
over medium heat for 2 minutes. Boil bean sprouts until crisp and tender,
about 1 minute. Drain and rinse under cold water.
Wash salt off fresh wakame seaweed and soak for
about 5 minutes. Chop into 1-inch pieces. If you use dried seaweed, soak it
in water for about 20 minutes, remove the hard parts, and chop into 1-inch
Arrange cucumber, seaweed, and bean sprouts on a
Combine dressing ingredients and mix well. Toss with
salad just before serving. Garnish with chopped ginger.
Nancee Toft (Tom's sister)
- 2 cups dashi
- 2-3 vegetables,
e.g. thinly sliced onion, shitake mushrooms, wakame (soaked first),
- 2-3 oz. tofu,
cubed or sliced into noodle-like strips
t - 2 T miso (Akamiso, Shiromiso, Hatchomiso, Mellow Miso, etc.)
Serves 2 lovebirds
Bring the dashi to a
boil. Add the vegetables and simmer for 3-4 minutes. Add the tofu and
simmer for 1 minute more. Remove from heat. Spoon 6 to 8 T of hot broth
into a small bowl or cup. Add the miso to the broth and mash in until
smooth. Pour the blended miso back into the soup and stir.
immediately, but let the soup rest before eating to enjoy watching the
Japanese eat miso at any time of the day, including breakfast. Use your
imagination in selecting vegetables to add.
Marinated green onions
Ingredients: for 2 servings
4 green onions
1/4 teaspoon dried wakame seaweed
1 tablespoon miso
4 teaspoons vinegar
2 teaspoons sugar
a pinch of salt
How to make it...
- Boil green onions for a few minutes then cool
- Soak dried seaweed in water for five munites
- Mix all seasonings.
- Cut green onions in one-inch lengths.
- Drain seaweed well.
- Mix all ingredients in a bowl.
-- Miso low in sodium (Icelandic)
About the various
types of Miso used in Asian cooking
-- Paleodiet foodstuff vendors
-- Life without Bread cookbook
Eating like a
Neanderthal in the 21st century (A classic paleodiet guide)
Ann N Y Acad Sci. 2001 Jun;938:48-52; discussion
circulating SDF-1 after treatment with sulfated glycans. The role of SDF-1 in
Sweeney EA, Papayannopoulou T.
Department of Medicine, Division of Hematology, University
of Washington, Seattle, Washington 98195, USA.
SDF-1 is a potent chemoattractant for mature white blood cells and
hemopoietic stem/progenitor cells (HPCs). An important role for this
chemokine in mobilization has been postulated, but in vivo studies directly
addressing its effects are lacking. After one injection of fucan sulfate
(FucS) or dextran sulfate, plasma levels of SDF-1 are greatly increased in
mice or primates. Increases are dose-dependent and correlate with
mobilization of HPCs. Elevated levels of circulating SDF-1 appear to be
uniquely associated with this treatment, as it was not seen with cytokine or
anti-integrin antibody treatments that induce mobilization. In vitro, these
sulfated glycans specifically bind to SDF-1 and inhibit SDF-1/heparin
binding, suggesting a mechanism of release from sequestration on heparan
sulfate proteoglycans in vivo. Although other chemokines including IL8 and
cytokines like G-CSF also increase, evidence in GCSFR-deficient mice suggests
that at least these two factors are unlikely participants in FucS-induced
mobilization. Likewise, although the activity of the metallo-protease MMP9
increases after FucS treatment, experiments in MMP9-/- mice indicate its
presence is dispensable for mobilization or SDF-1 release. However, effects
of other proteases cannot be ruled out by these experiments. Finally,
anti-SDF-1 antibodies partially inhibit FucS-induced mobilization, supporting
a causative relationship. Our data offer a unique insight into the mechanism
of sulfated glycan-induced mobilization and suggest a novel way of
disturbing SDF-1 gradients between bone marrow and peripheral blood.
Proc Natl Acad Sci U S A. 2000 Jun
Mobilization of stem/progenitor cells by
sulfated polysaccharides does not require selectin presence.
Sweeney EA, Priestley GV, Nakamoto B, Collins RG, Beaudet AL,
Department of Medicine, Division of Hematology, University
of Washington, Seattle, WA 98195-7710, USA.
Employing carbohydrate ligands, which have been extensively used to
block selectin function in vitro and in vivo, we have examined the
involvement of such ligands in stem/progenitor cell mobilization in mice and
monkeys. We found that sulfated fucans, branched and linear, are capable
of increasing mature white cells in the periphery and mobilizing
stem/progenitor cells of all classes (up to 32-fold) within a few hours
posttreatment in a dose-dependent manner. To elicit the effect, the
presence of sulfate groups was necessary, yet not sufficient, as certain
sulfated hexosamines tested (chondroitin sulfates A or B) were ineffective.
Significant mobilization of stem/progenitor cells and leukocytosis was
elicited in selectin-deficient mice (L(-/-), PE(-/-), or LPE(-/-)) similar to
that of wild-type controls, suggesting that the mode of action of sulfated
fucans is not through blockade of known selectins. Other mechanisms have been
entertained, in particular, the release of chemokines/cytokines, including
some previously implicated in mobilization. Significant increases were
documented in the levels of seven circulating chemokines/cytokines within a
few hours after fucan sulfate treatment and support such a proposition.
Additionally, an increase was noted in plasma metalloproteinase (MMP) 9,
which might independently contribute to the mobilization process by
enzymatically facilitating chemokine/cytokine release. Mobilization by
sulfated polysaccharides provides a distinct paradigm in the mobilization
process and uncovers an additional novel in vivo biological role for sulfated
glycans. As similarly sulfated compounds were ineffective in vivo, the data
also underscore the fact that polysaccharides with similar structures may
elicit diverse in vivo effects.
PMID: 10841555 [PubMed - indexed for MEDLINE]
In Vivo. 2003 May-Jun;17(3):245-9.
activity and immune response of Mekabu fucoidan extracted from Sporophyll of
Maruyama H, Tamauchi H, Hashimoto M, Nakano T.
Department of Pathology, School of Allied Health Sciences, Kitasato University,
Kitasato 1-15-1, Sagamihara, Kanagawa
BACKGROUND: We showed that fucoidan, extracted from dietary seaweed, could
inhibit tumor growth. However, the mechanism of Mekabu wakame
(Sporophyll of Undaria pinnatifida) fucoidan antitumor activity and
how it enhances the immune response remains unknown. MATERIALS AND METHODS:
We examined the effect of Mekabu fucoidan in P-388 tumor-bearing mice and in
T cell-mediated NK cell activity in normal mice. RESULTS: The survival of
mice was prolonged when Mekabu fucoidan was administered for 4 days before
tumor cell inoculation, compared with non-treated mice. Fucoidan
significantly enhanced the cytolytic activity of NK cells and increased the
amount of IFN-gamma produced by T cells up to about 2-fold compared with
non-treated mice. CONCLUSION: The anti-tumor effect of Mekabu fucoidan
appears to be mediated by IFN-gamma-activated NK cells.
“Sulfated glycans in seaweed”. You will come up with 3 pages of published
studies from the scientific literature illustrating the host of health-conferring
properties of the sulfated glycans.