If you've ever had sushi, you've probably encountered a type of seaweed called laver or nori. This fascinating and nutritious marine plant is a staple in many Asian cuisines and is gaining popularity worldwide. It's not just a snack like La Tiao, but a whole original flavour bomb of its own. In this article, we'll have everything you need to know about laver seaweed, from its origins and benefits to how to cook it.
What is Laver Seaweed?
Laver seaweed, known scientifically as Porphyra, is a type of red algae that grows in the intertidal zones of rocky seashores in Pacific and North Atlantic where its commonly harvested. It’s thin, leafy, and often has a purplish-black colour when raw, turning a translucent green when cooked or dried.
This seaweed is used in Asian cooking, particularly in Korean, Japanese, and Chinese cuisines and even Welsh eat Laver. In Japan, you might recognize it as Nori, the seaweed used to wrap sushi rolls or as a crispy snack.
Is Laver the Same as Seaweed?
The term "seaweed" is a broad category that includes different types of marine algae, such as kelp, nori, wakame, and, of course, laver. So, while all laver is seaweed, not all seaweed is laver. Each type of seaweed has its unique texture, flavour, and nutritional profile. Laver is well known for its tender texture and mild flavour.
Can You Eat Laver Raw?
Yes, you can eat laver raw, but it is more commonly found dried or roasted. Raw laver has a delicate texture and can be eaten in salads or used as a garnish over congee and soups. However, drying or roasting Laver enhances its flavour and increases its shelf life, making it a convenient and tasty snack or ingredient for various dishes.
Can You Eat Seaweed Every Day?
Seaweed, including laver, is incredibly nutritious and can be eaten every day in moderation. It’s rich in vitamins A, C, E, and K, iodine, fibre, and antioxidants. However, because seaweed is high in iodine, it's important not to overeat, as it can affect thyroid function.
Is Laver Seaweed Halal?
Yes, laver seaweed is halal. It is a plant-based food and does not contain any forbidden ingredients. Seaweed, including laver, is permissible for consumption by Muslims.
Is Laver Seaweed Vegan?
Absolutely! Laver seaweed is 100% vegan. It is a plant that grows in the sea and contains no animal products. This makes it an excellent addition to vegan diets, providing great Umami flavour and important nutrients that might be harder to get from other plant-based sources.
Is Laver Seaweed Korean or Chinese?
Seaweed is found in cuisines around the world - in Asia as well as Europe such as Kelp. However, Laver seaweed, in particular, is popular in Korean and Japanese cuisines. In Japan, it's called "aonori" (アオノリ; 青海苔) though it is more commonly associated with Korea. In China, it is called "zicai" and is used in soups and congee. All cultures have long histories of consuming and cultivating laver seaweed.
Just like the Kimchi dilemma, Laver is both Korean and Chinese.
History of Seaweed
According to history, Seaweed in the East Asian region was first recorded by the Chinese dating back to 2800 BC. In Japan, written records date back to the Asuka Era (600-700 AD) and Nara Era (700-800 AD), seaweed was only consumed by the Japanese aristocracy.
In Korea, these pressed seaweeds (Laver) are known as "gim" or "Kim" (김) and is often roasted and seasoned with oil and salt, served as a side dish or snack. Korean Laver dates back to the Goryeo era, between 57 BCE to 668 AD, and there are two different ways, it's made and used.
Jaerae Gim (재래김), also known as Joseon Gim (조선김), is found commonly as Roasted Seaweed Laver snack. When held up to the light, it shows light brown and green hues.
The other is Kimbap Gim (김밥김), also known as Kimbap-Yong Gim (김밥용김), which is used for making Korean seaweed rice rolls (Kimbap). It's thicker and darker. It's also similar to the ones used in Sushi.
Do Welsh People Eat Laver Seaweed?
Yes. Welsh eat the same Laver but in a different form to Asian Laver, it's called 'Bara Lawr'. They boil the seaweed for long until it's mushy, which is then minced into a puree and eaten, generally with shellfish dishes.
Are Nori and Laver the same?
Yes, Nori and Laver are pretty much the same but there are small differences such as colour and thickness. Nori is darker and similar to Kimbap Laver.
However, the Welsh Laverbread is different to what is found in East Asia. Laverbread is a puree while Korean Laver and Japanese Nori are flattened paper weed.
How to know whether Seaweed Laver is Spoilt?
If your nori or Laver (gim) is slimy or has a strange odour (not the fish smell that all seaweed has), it's best to discard it. Spoilt laver can cause serious food poisoning due to harmful bacteria growth so don't take the chance.
Benefits of Eating Laver
Laver seaweed is a nutritional powerhouse. Here are some of its key benefits:
Rich in Nutrients:
Laver is packed with essential vitamins and minerals, including iodine, which supports thyroid health, and vitamin B12, which is important for vegans and vegetarians.
High in Antioxidants:
The antioxidants in Laver help combat oxidative stress, reducing inflammation and lowering the risk of chronic diseases.
Supports Heart Health:
Laver is low in calories and fat but high in fibre, which can help lower cholesterol levels and improve heart health.
Good for Immunity:
The vitamins and minerals in laver, such as vitamins A and C, enhance the immune system and promote overall health.
Promotes Digestive Health:
The fibre content in Laver aids digestion and helps maintain a healthy gut.
How to Cook Laver
Cooking with laver seaweed is easy and adds a delicious, umami flavour to various dishes. Here are some popular ways to enjoy it:
Roasted Seaweed Laver Snack
Roasted laver is a popular Korean and Japanese snack. You can make it at home by brushing dried laver seaweed sheets with sesame oil, sprinkling with salt, and roasting them in the oven until crispy. You can eat it as a snack or use it to wrap rice and vegetables. You can find these seaweed snacks in Thailand as well.
Laver Soup
In Korean cuisine, laver is often used in soups. Simply add dried laver seaweed to a pot of boiling water or broth, along with garlic, sesame oil, and soy sauce. This creates a nutritious and comforting soup.
Sushi Roll
Laver in Japan is used in sushi rolls (nori maki). Lay a sheet of dried laver on a bamboo mat, add rice, vegetables, and seafood, then roll it up tightly. Slice into bite-sized pieces and enjoy.
Laver Rice Balls (Onigiri)
In Japan, laver is also used to wrap rice balls called onigiri. These can be filled with various ingredients like tuna, pickled plums, or vegetables. Wrap the rice balls with a strip of dried laver for a tasty snack to have on the go.
Laver Seasoning
Dried laver seaweed can be crumbled and used as a seasoning for rice, noodles, or salads. It adds a delicious umami flavour and a boost of nutrients to any dish. In China, you'll find Congee with Laver seasoning.
Conclusion
Whether you're enjoying it raw in a salad, roasted as a snack, or as a key ingredient in sushi, laver seaweed is a fantastic addition to any diet. So next time you're looking for a healthy and delicious way to elevate your dishes, consider adding some laver seaweed.
Happy cooking!
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