Good Mood Food #19 – Kelp

GMFood Konbu Dashi

Makes 4 servings

Prep: 5 minutes
Cook: 20 minutes

Shopping List:

  • 1 (4 inch) piece dashi kombu (dried kelp)
  • 950 ml or 4 cups water


  1. Wipe the kombu with a damp cloth to clean it.
  2. Cut into 2½ cm or 1-inch pieces and place into a saucepan along with the water.
  3. Bring to a boil.
  4. Reduce heat to medium-low and simmer 20 minutes.
  5. Remove from the heat and let stand a few minutes.
  6. Strain through a mesh strainer before using.

Note 1: Dashi is an essential broth base for most Japanese dishes and can be purchased in most Asian Grocery stores. For those of you who want to do it from scratch there are several recipes out there, but I find this one is easiest. This recipe uses Konbu (also spelled Kombu), a variety of dried edible kelp that is harvested off the coast of Hokkaido and as far south as the Seto sea. This is a good vegetarian broth and enhances the subtle flavor of Japanese cuisine. It is also a bit friendlier to the western chef than katsubuoshi, which is made from dried fish flakes and can be very aromatic.

Note 2: Dashi should be pale gold in color and smell like the sea. Keep Dashi covered and refrigerated when not in use. Dashi will keep for up to 14 days. The stock will smell sour when it has gone off.

Note 3: Dashi can also be made cold by soaking the konbu in water for 1-2 hours.

kelpENJOY !

Amount Per Serving
Calories: < 1
Total Fat: 0g 0 %
Cholesterol: 0mg
Sodium: 15mg
Total Carbohydrates: 0.1g
Dietary Fiber: 0g
Protein: 0g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat a serving max !

PDF of this recipe: 20150702-GMF-Konbu-Dashi

Number 19 of the 20 Healthiest Foods on Earth
You might feel like a whale when you eat kelp, but you won’t grow to the size of one. In fact, since it’s pretty hard to come by in stores, most people turn to a kelp supplement to get the benefits from it. This makes it more easy to consume, since it’s not easy to buy, store, and prepare it. Whichever way you decide to add it to your diet, you’ll want to make sure that you get the right version. There’s now also kelp available from the Gulf of Maine. Maine Coast Sea Vegetables

Depending on who you ask there are varying benefits to kelp. Be sure that you’re getting your information from a source that isn’t trying to sell you a kelp supplement. The calcium in kelp appears to be what gets the spotlight, outdoing one of the most commonly thought of food items when it comes to calcium: milk. It also features an assortment of vitamins and minerals, and since it comes from the ocean, it’s a different makeup than land-based vegetables, with different varieties of phytonutrients.

Vitamin Breakdown per Cup
Folate – 396mcg – almost too much, so you don’t have to eat a lot.
Vitamin K – 145mcg – covers you for the day, and then some, so one serving is enough.
Sodium – 513mg – one potential drawback to consider if on a low-sodium diet.

PDF of these 20-Healthiest-Foods-on-Earth