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Food as Medicine: Kombu Seaweed Salad

Kombu is an edible kelp or seaweed that is mainly consumed in East Asia. Kombu is a great source of iodine and also contains a variety of minerals, vitamins, and dietary fiber. The dietary fiber, fucoidan, is found within the cell walls and has unique biological functions. Research has shown fucoidan has antitumor, anticoagulant, antithrombotic, immunoregulatory, antiviral, and anti-inflammatory effects. Kombu has also shown to reduce serum triglyceride levels which can help with reducing the risk of heart disease, stroke, and obesity.


Kombu Seaweed Salad


  • 3 cups of rehydrated thinly sliced kombu

  • 3 tbsp. of toasted sesame seeds

  • 2 tbsp. tamari sauce

  • 2 tbsp. roasted sesame oil

  • 1.5 - 2.0 tbsp. rice vinegar

  • 2 tsp. grated peeled ginger

  • 2 tsp. manuka honey

  • 1 thinly sliced scallion

  • Salt and white pepper to taste


  1. Soak kombu in warm water for 30 minutes. Once rehydrated, slice the kombu into long, thin strips about 0.5 cm wide.

  2. Lightly toast the sesame seeds for 3 mins in a dry frying pan on medium-low heat.

  3. Combine sesame seeds, tamari sauce, rice vinegar, grated ginger, honey, and scallions in a bowl to make a dressing.

  4. Heat sesame oil and pour over the dressing, tossing to coat.

  5. Toss dressing with kombu and serve.



  1. Nishiumi, S., Izumi, Y., Kobayashi, T., & Yoshida, M. (2020). Possible Involvement of Lipids in the Effectiveness of Kombu in Individuals with Abnormally High Serum Triglyceride Levels. Journal of nutritional science and vitaminology, 66(2), 185–190.

  2. Wang, Y., Xing, M., Cao, Q., Ji, A., Liang, H., & Song, S. (2019). Biological Activities of Fucoidan and the Factors Mediating Its Therapeutic Effects: A Review of Recent Studies. Marine drugs, 17(3), 183.

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