What To Do With Sea Vegetables & Miso

In traditional Chinese healing, sea vegetables correspond to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

Here’s an example of how cooking works in my kitchen:  cook with the seasons, add foods you enjoy, switch it up with the mood of the day or what you happen to have in the kitchen.  Most importantly, have fun cooking, enjoy delicious food, and try new things. 

Mighty Miso Soup & All the Varieties

Prep Time: 5-10 minutes
Cooking Time: 10-15 minutes
Yield: 4-5 servings


4-5 cups water
1-2 inch strip of wakame, rinsed and soaked 5 minutes
    in 1 cup of water until softened
1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons miso
2 scallions, finely chopped


  1. Chop soaked wakame.  Discard soaking water.
  2. Place water and wakame in a soup pot and bring to a boil.
  3. Add root vegetables first and simmer gently for 5 minutes or until tender.
  4. Add leafy vegetables and simmer for 2-3 minutes.
  5.  Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
  6. Reduce heat to very low; do not boil or simmer miso broth. (you will boil away the live enzymes & benefits)
  7. Allow soup to cook 2-3 minutes.
  8. Garnish with scallions and serve.


Any combination of vegetables can be used in miso soup. Here are some classic combinations:

  • onion-daikon: cleansing
  • onion-carrot-shiitake mushroom-kale: mildly sweet
  • onion-winter squash-cabbage: great in wintertime
  • leek-corn-broccoli: great in summertime


  • Add cooked grains at the start of making the soup. They will become nice and soft.
  • Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
  • Add cubed tofu toward the end.
  • Add bean sprouts toward the end.
  • Season with 1/2 teaspoon ginger juice for an interesting twist.
  • If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

If you’re interested in more information and learning how to have a great relationship with yourself, food, exercise, and build great habits, then set up a free health consultation at www.HappyFoodHealth.com or (619) 876-2655. See if this is the right match for you. I do things very differently to make health a natural lifestyle and this is not for everyone. 

~ Samantha Hua, Nutrition & Holistic Health Coach, San Diego, CA