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Wakame is a good source of protein; vitamins A, C, E, and K; niacin; pantothenic acid; and phosphorus; and a very good source of riboflavin, folate, calcium, iron, magnesium, copper, and manganese.

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Wakame is a sea vegetable that has been eaten in Korea for centuries and in what is now Japan for at least ten thousand years. In the 8th century, the oldest existing anthology of Japanese poetry, the Manyoshu, contained references to wakame as a special dish served in sacred services or used as an offering to nobility. Only after the 17th century were ordinary people able to obtain and eat wakame, and cookbooks began including information on preparing wakame dishes. In the past, people ate only wild-harvested wakame, but today, commercially cultivated and harvested wakame is making it increasingly available. Wakame is thin and stringy, deep green in color, and used in making seaweed salad and miso soup. Wakame can be found either dried or fresh, in a refrigerated, and sealed package. When refrigerated, the wakame is preserved with sea salt and is partially dry so that it's moist to the touch, but not dehydrated and brittle like nori sheets.


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Use kitchen shears to cut wakame into desired size, as it can be tough to cut with a knife. Remember, seaweed will expand significantly when rehydrated, so cut into pieces much smaller than the desired finishing size. If your wakame has a thick stem, remove this part, as it's not edible. You can soak fresh wakame for around a half an hour before using, to reduce the saltiness. Browner varieties have a stronger flavor, while the greener varieties are more mild.


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