Dulse: Smoky, Umami-Rich Red Seaweed

Dulse is a **red seaweed** harvested along cold North Atlantic coasts. It has a chewy texture when dried and develops a **smoky, bacon-like flavor** when pan-fried. Dulse can be eaten as-is, crumbled as a seasoning or cooked into soups.

Per 10 g dried: **~30–35 kcal**, **~3 g protein**, **~1 g fiber**, rich in **iodine**, **iron**, **potassium** and **B vitamins** (esp. B12-like compounds). Very low fat.

- **Iodine source:** supports thyroid function. - **Plant-based protein:** boosts amino acid intake. - **Rich in minerals:** iron, magnesium, potassium. - **Antioxidants:** carotenoids and polyphenols for cell protection.

- **Excess iodine:** overconsumption may affect thyroid—moderation is key. - **Salty taste:** naturally high in sodium. - **Contaminant risk:** choose reputable, tested sources for heavy metal safety.

- Eat **dried pieces** as a snack. - **Pan-fry** until crisp for a bacon substitute. - Crumble over **salads, eggs, grain bowls**. - Add to **soups, chowders, broths** for umami depth.

Store in an **airtight bag** away from moisture. If too salty, rinse briefly before use.