Laver, or nori, is a kind of red algae and is probably the most widely-eaten seaweed in the world, primarily as the wrapping for sushi. Laver is also commonly served as flat crispy seaweed sheets that you can get at most grocery stores. Aside from having a delicious nutty flavor once dried, laver is packed with nutrients. Check out the long list of vitamins and minerals found in laver:

•   Calcium

•   Choline

•   Copper

•   Folate

•   Iron

•   Magnesium

•   Manganese

•   Niacin

•   Omega-3 Fatty Acids

•   Omega-6 Fatty Acids

•   Pantothenic Acid

•   Phosphorus

•   Potassium

•   Riboflavin

•   Selenium

•   Sodium

•   Thiamin

•   Vitamin A

•   Vitamin B12

•   Vitamin B6

•   Vitamin C

•   Vitamin E

•   Vitamin K

•   Zinc

As you can see, laver is dense with daily essentials and unique health benefits. For one, it is rich in iodine, which supports thyroid health. Like so much seaweed, laver is renowned for its anti-cancer and anti-viral properties.

Laver has also been shown to improve gut health and is recommended for people suffering from certain types of digestive ailments. The list of laver’s health benefits goes on and on, so it’s not crazy to call it a superfood.

Now that you know laver’s health benefits, you might be interested in foraging for it yourself. That’s right, you can collect your own laver right on the coast of California! It likes to grow on rocks by the water, and when you find some, there should be plenty of it to harvest. Take a look at the picture below so you know w
hat to look for:

Proceed with caution when harvesting, as the rocks will be slippery. Make sure you

have somewhere safe to store the laver, such as a cooler. Once you get it back

home, there are several ways to prepare it. You can make something simple, like

seaweed chips, or you can get a bit more adventurous with some unique recipes.

Welsh Laverbread Recipe:

•                       600g fresh laver seaweed

•                       3 tablespoons olive oil

•                       1 to 2 teaspoons fresh lemon juice

•                       salt and pepper, to taste

•                       4 slices bread

•                       butter, to taste

Prep the seaweed by rinsing it off and then letting it simmer for 6 hours until it turns pulpy. Once this is done, simply mix in the seasoning, olive oil, and lemon juice, and give it a good stir. All that’s left to do is to toast the bread, add some butter, and spoon the laverbread on top. Serve immediately after making.

In Wales, this dish is known as bara lawr. It’s so popular there that you can actually buy canned laverbread. However, there’s nothing quite like cooking something that you foraged for yourself. Not only does this ensure you have the freshest ingredients, but there is a great deal of satisfaction that comes with eating something that you harvested in the wild. What better way to spend a day by the beautiful California coast than harvesting delicious and nutritious seaweed?

Ready to get out there and collect your own? Our Seaweed Adventures on the Sonoma coast are great for the beginner or veteran forager. Click below for dates and see you on the beach!