I had some leftover seaweed in the house from sushi night, so I decided to put this superfood to another good use in the form of breakfast. This seaweed smoothie is the perfect grab and go option that’s packed with nutrients, and it’s ready in just a few minutes on those busy mornings.
Seaweed, often referred to as sea vegetables or sea greens, is a nutritional powerhouse that offers an array of essential vitamins, minerals, and antioxidants.
Its nutrient profile varies based on the type of seaweed, but generally, it boasts high levels of vitamins A, C, E, and K, along with minerals like iodine, magnesium, calcium, and iron.
Known for its unique ability to absorb nutrients from the ocean, seaweed is a concentrated source of marine-derived nutrients. It’s particularly rich in iodine, which is essential for proper thyroid function, regulating metabolic activity, and supporting the immune system.
Additionally, seaweed contains antioxidants like beta-carotene and flavonoids that help protect cells from oxidative stress and support overall well-being. This also helps to reduce inflammation and supports your immune system!
Incorporating seaweed into your diet, such as in smoothies, can also contribute to improved gut health due to its fiber content.
Seaweed Varieties For Smoothies
Different types of seaweed offer varying nutrient profiles, so make sure to choose one that aligns with your preferences or dietary goals.
Brown seaweeds like kelp and wakame are rich in minerals like potassium and magnesium. They add a slightly salty flavor
Green seaweeds, such as spirulina, are renowned for their high protein content and the presence of vitamins B12 and K. It also adds vibrant color to your dish!
Red seaweeds like nori are packed with vitamin C and fiber. Nori is the seaweed most often used in sushi, and adds a nice umami flavor. It’s also very mild, making it a great choice for adding fruits to hide the flavor!
Preparing Seaweed For Smoothies
Properly preparing seaweed for smoothies ensures a smoother and more enjoyable drinking experience. If you use a powdered seaweed such as spirulina powder then you don’t need to worry about advanced prep steps.
Full seaweed leaves, however, need to be rehydrated or processed before blending for both texture and flavor.
Processing Whole Seaweed for Blendability
If you’re using dried seaweed, I highly recommend rehydrating it before blending.
Gently rinse the dried seaweed to remove excess salt. Soak it in water for about 10-15 minutes, until it becomes pliable. Then, drain and squeeze out any excess water before adding it to your blender.
The rehydration process helps soften the seaweed and makes it easier to blend. Soaking also helps reduce the intense oceanic flavor that some seaweeds may have. Be sure to follow specific soaking guidelines for the type of seaweed you’re using, as different varieties have varying soaking times.
This process ensures that your seaweed integrates well with the other smoothie ingredients, giving you a smooth and cohesive texture without big chunks of seaweed. That makes for a much more enjoyable drinking experience!
Ingredients List
1 Tbsp seaweed or kelp (powdered or rehydrated)
¼ cup frozen banana slices
½ green apple, cored, seeded, and roughly chopped
¾ cup coconut milk
¼ cup frozen chopped spinach
Ingredient Tips and Substitutions
I’m using wakame seaweed today, but swap in any variety you like!
The coconut milk can be swapped for another non-dairy milk. Almond milk and oat milk are two other great choices here
Spinach can be swapped for kale (and using fresh is alright as well), or omitted entirely if preferred
The fruits are very easily swapped to create other flavors, though I do still recommend adding bananas for thickness. However, you can always use ice instead
Variations of Flavor Combinations
Tropical. Use frozen pineapple and/or mango instead of the apple, and coconut milk to create a tropical variation
Green Boost. Seaweed and spinach is a great combination, but you can also use kale, spirulina, matcha, avocado, and other green superfoods to really bump up the nutrients!
Berry Bliss. Use a cup of frozen mixed berries to replace the apple and/or spinach. This adds sweetness, and hides both the color and taste of the seaweed for your picky eaters
Choose high, smoothie, or the puree setting, depending what your specific blender has available
Thin with additional milk, or thicken with ice or more frozen fruit as desired
(Optional) Add in a serving of any protein powder, collagen powder, or flax seeds, and mix on the lowest setting to blend
Enjoy!
Serving and Enjoying Seaweed Smoothies
Use clear glassware to show off the beautiful colors! Tumblers, rocks glasses, mason jars, and highball glasses are all great choices
Add garnishes such as fresh fruit slices or seaweed flakes to add color and visual appeal!
Make sure to grab a straw so you can sip on your smoothie easily, whether you’re taking it to go or just enjoying it at home
FAQs About Seaweed Smoothies
Is the Taste of Seaweed Overpowering in Smoothies?
No, the taste of seaweed in smoothies is not necessarily overpowering. The flavor of seaweed varies depending on the type you use.
Some seaweeds, like nori, have a mild and slightly salty taste that complements the flavors of fruits and vegetables in smoothies. Spirulina, while more potent in taste, can be balanced with sweet fruits or other ingredients to create a harmonious flavor profile.
Can I Use Both Fresh and Dried Seaweed in My Smoothies?
Yes, you can use both fresh and dried seaweed in your smoothies. Fresh seaweed, if available to you, can be a great addition, but it requires thorough cleaning and preparation before blending.
Dried seaweed should be rehydrated according to the type’s specific instructions before adding it to your smoothie. Experiment with both options to find the texture and flavor that best suits your taste preferences.
How Do I Properly Clean and Rehydrate Dried Seaweed?
To clean dried seaweed, give it a gentle rinse under cold water to remove excess salt and debris. Soak the dried seaweed in water for about 10-15 minutes, or follow the instructions on your specific seaweed’s package, until it becomes pliable.
Once rehydrated, drain and gently squeeze out excess water before adding it to your blender.
Can I Blend Seaweed With Dairy Free Milk Alternatives?
Absolutely! Dairy-free milk alternatives, such as almond milk, coconut milk, or oat milk, are excellent bases for seaweed smoothies. These liquids contribute creaminess and can help balance the flavor of the seaweed.
Choose a milk that complements the other ingredients in your smoothie to achieve a well-rounded taste.
What Are the Potential Health Benefits of Consuming Seaweed Smoothies?
Seaweed smoothies offer a host of potential health benefits. Seaweed is rich in essential nutrients like vitamins, minerals, and antioxidants.
It’s a good source of iodine, which supports thyroid health and metabolism. Additionally, the antioxidants in seaweed help protect cells from oxidative stress, contributing to overall well-being.
Are There any Precautions For Individuals With Thyroid Conditions?
Yes, individuals with thyroid conditions should be cautious when consuming large amounts of iodine-rich foods like seaweed. While iodine is essential for thyroid function, excessive intake can affect thyroid hormone production.
If you have a thyroid condition, it’s advisable to consult a healthcare professional before incorporating seaweed smoothies into your diet to ensure it aligns with your specific health needs.
Recipe Pro Tips
Using frozen fruits and vegetables gives you a chilled and creamy smoothie texture without the addition of ice. However, you can always use fresh and add ice instead if preferred
This recipe works well in both a full size blender or a portable blender. However, you may also use a food processor, or immersion blender if needed (but the texture may change)
Storage Tips
You may keep any leftover seaweed smoothie in the refrigerator for up to 3 days. Add ice or more frozen fruit and re-blend if it gets too watery
You can soak your seaweed and portion your smoothie ingredients ahead of time into single serve bags and store in the freezer for up to 3 months. Then, just grab, blend, and go to save time in the morning! For the nut milk, just use an ice cube tray to freeze into cubes
Seaweed smoothies may look a little strange, but their allure is in all the great nutritive properties which make them a wholesome and innovative beverage choice.
Thankfully, it’s easy to hide both the color and flavor if you like, with the addition of frozen fruits! However, these smoothies have a unique taste all their own and are delicious, so give them a try!
You can feel great about this seaweed-infused drink as part of your morning routine. You’ll feel satisfied, energized, and ready to tackle the day!
½Mediumgreen apple(cored, seeded, and roughly chopped)
¾Cupcoconut milk(unsweetened)
¼Cupfrozen chopped spinach
Instructions
Add all ingredients to a blender
1 Tbsp seaweed or kelp, ¼ Cup frozen banana slices, ½ Medium green apple, ¾ Cup coconut milk, ¼ Cup frozen chopped spinach
Choose high, smoothie, or the puree setting, depending what your specific blender has available
Thin with additional milk, or thicken with ice or more frozen fruit as desired
(Optional) Add in a serving of any protein powder, collagen powder, or flax seeds, and mix on the lowest setting to blend
Enjoy!
Notes
To prepare dry seaweed, soak in water for 10-15 minutes, then rinse and squeeze dry. Fresh seaweed can be used after rinsing clean, or powdered works as well to skip this step
I’m using wakame seaweed today, but swap in any variety you like!
The coconut milk can be swapped for another non-dairy milk. Almond milk and oat milk are two other great choices here
Frozen spinach can be swapped for fresh spinach or kale, or omitted if preferred
The fruits are very easily swapped to create other flavors, though I do still recommend adding bananas for thickness. However, you can always use ice instead! Mixed berries are another great option for hiding the flavor and color
You may keep any leftover seaweed smoothie in the refrigerator for up to 3 days. Add ice or more frozen fruit and re-blend if it gets too watery
You can soak your seaweed and portion your smoothie ingredients ahead of time into single serve bags and store in the freezer for up to 3 months. Then, just grab, blend, and go to save time in the morning! For the milk, just use an ice cube tray to freeze into cubes
Exact nutritional values will vary based on brand and variety of ingredients, any swaps or additions, and actual quantity consumed, so please consider this a guideline only
I enjoy trying new recipes, creating my own, and dabbling with new techniques all the time. My husband loves to protest when I make him my guinea pig, but it’s all for the love of food!
My cooking philosophy is that great tasting food doesn't have to be complicated or time consuming to make. I'm a home cook with over 20 years of experience feeding myself and others. I've learned from a variety of different people, things I've learned online, and some trial and error as well.
I enjoy cooking a variety of foods, from convenience to comfort foods, as well as international cuisine. You can rest assured that all of my recipes have been actually made, thoroughly tested, and most importantly: tasted! I want you to enjoy my food as much as I do!
