What is Laver? Nori vs. Gim
Laver is a type of edible red algae from the Porphyra genus that turns purple-red or dark green-black when dried. You most likely know it by its Japanese name, nori, used for sushi, or its Korean name, gim, often sold as roasted and seasoned sheets. While technically slightly different species, the names are often used interchangeably due to their similarities in flavor and use.
- Nori (Japanese): Typically comes in thin, pressed sheets, ideal for wrapping sushi rolls (maki) or rice balls (onigiri). It has a slightly milder, oceany taste and is often toasted just before use.
- Gim (Korean): Known for its glossy, thin, and often glossier sheets. It is typically roasted with sesame or perilla oil and salted, and served as a crispy, flavorful side dish (banchan).
- Laverbread (Welsh): A traditional preparation where the seaweed is slow-cooked for hours until it forms a black, nutrient-dense purée, often combined with oatmeal to make patties.
Creative and Simple Ways to Incorporate Laver
Incorporating laver into your meals is easy and adds a savory, umami depth. Its versatility allows it to be used in simple snacks or as a key component of a more elaborate dish.
As a Snack or Garnish Dried and roasted laver sheets, especially the pre-seasoned Korean gim, are an excellent, low-calorie alternative to potato chips. Crumble them up and sprinkle over dishes for an extra layer of salty, nutty flavor.
- Seasoned Rice: Crush roasted laver over a bowl of steamed rice with a sprinkle of sesame seeds.
- Salad Topping: Tear or cut sheets of toasted laver into thin strips and add to your green salads for a salty crunch.
- Popcorn: Toss warm popcorn with crumbled laver and a little sesame oil for a savory twist.
- Soups and Ramen: Add shredded laver to the top of miso soup or ramen just before serving to add texture and flavor.
In Cooked Dishes Laver can be rehydrated and cooked into a variety of hot dishes, enriching them with its deep flavor.
- Laverbread: The Welsh classic involves simmering laver for several hours into a purée, mixing with oatmeal, and frying to make patties often served with bacon.
- Laver Soup (Gimguk): In Korean cuisine, laver soup is a common dish. Dried sheets are torn and added to boiling water or broth with seasonings, and often includes egg.
- Stir-Fries: Add rehydrated laver to your stir-fries during the last few minutes of cooking.
- Noodle Dishes: Incorporate torn laver into noodle dishes like udon or pasta with a soy sauce butter base.
Health Benefits of Laver
Beyond its culinary uses, laver is a true superfood, packed with vital nutrients that support overall health.
Nutrient-Rich Composition
Laver is an excellent source of vitamins and minerals crucial for bodily functions. It contains high levels of iodine, essential for healthy thyroid function, and is rich in vitamins A, C, and B12. It also provides significant amounts of minerals like iron, zinc, and magnesium.
Gut and Heart Health
This seaweed is a fantastic source of dietary fiber, acting as a prebiotic that feeds beneficial gut bacteria. This promotes a healthy gut microbiome and can aid digestion. Certain compounds in laver, like sulfated polysaccharides, have been shown to help manage blood pressure and cholesterol levels, reducing the risk of heart disease.
Comparison Table: Nori vs. Gim
| Feature | Nori (Japanese) | Gim (Korean) |
|---|---|---|
| Appearance | Uniform, dark green to black sheets | Thinner, glossier sheets, sometimes with a greenish tint |
| Texture | Smooth and crisp when toasted, becomes soft when moist | Very crispy and delicate, especially when roasted |
| Flavor | Mild, savory, and oceany umami | Often pre-seasoned with oil and salt, giving a richer, more robust flavor |
| Primary Use | Wrapping sushi and onigiri | Side dish (banchan) with rice, snacks |
| Preparation | Typically toasted or used directly out of the package | Roasted with sesame oil and salt for maximum crispiness |
| Versatility | Excellent for rolls, garnishes, and in salads | Perfect for snacking, crumbling over rice, or side dishes |
How to Handle and Store Laver
To maintain its crispiness and flavor, store laver in an airtight container in a cool, dark place away from moisture. Many packaged versions come with a resealable seal and a desiccant packet to help with this. For long-term storage, especially for larger quantities, freezing is a good option. Once opened, use it relatively quickly, as its flavor and texture can degrade with air exposure.
Conclusion
From the classic sushi roll to the traditional Welsh laverbread, and the modern Korean snack, laver is a highly versatile and nutritious sea vegetable. Knowing how to eat laver allows you to unlock its unique umami flavor and numerous health benefits. Whether you enjoy it roasted, crumbled, or cooked into a savory dish, adding this edible seaweed to your diet is a simple step towards a more flavorful and nutrient-dense eating plan.
If you're interested in more healthy and delicious seaweed recipes, a wealth of options awaits, from seasoned seaweed salads to incorporating it into various cooked meals. The best way to get started is by experimenting with the readily available roasted and dried forms.
