Fresh Take: Spirulina

Fresh Take

SPIRULINA

By Dylan Roche

Did you ever think that algae might be on your list of foods to try in the new year? The thought of it might take you by surprise, but the blue-green algae known as spirulina has gained a reputation as a popular health food in recent years. Spirulina commonly comes in supplement form as a powder or in tablets or capsules, but you can also buy it in raw form and use it in a variety of recipes—even sweet ones, where you might be surprised to find its mellow flavor complements fruit, maple, and honey quite nicely.

Specifically, spirulina is classified as cyanobacteria. It’s been harvested by humankind as a food source for centuries, primarily in Central America and Africa, where it grows naturally in lakes and ponds. Ancient Aztecs noted the positive health effects spirulina had in diets and even relied on it as a treatment for disease.

In its fresh, raw form, spirulina has a thick, creamy consistency similar to a dip or a spread. Taste wise, it has a mellow bitterness, similar to spinach and other greens, so it can easily be overpowered by other, stronger ingredients in a recipe. Its fat content also gives it a slight buttery mouthfeel, like avocado.

You might be surprised to learn that spirulina is an excellent source of protein—it is more than 60 percent protein by weight, much more than most fruits or vegetables. It’s also what’s known as a complete protein, meaning it provides all nine essential amino acids that your body can’t produce on its own (and therefore must get from food sources). This makes spirulina a good option for vegans and other people limiting their consumption of animal products. A single tablespoon of spirulina has about 4 grams of complete protein.

Another important nutrient for plant-based eaters to note is the iron found in spirulina. Spirulina has about 2 grams of iron per tablespoon—gram for gram, it’s a better source of iron than beef. Iron is necessary for producing red blood cells that carry oxygen to every part of your body.

Spirulina is also a great source of essential omega fatty acids, including gamma linolenic acid, which are good for your heart health. Its fat content will also help your body absorb its vitamins A and K, which are fat-soluble vitamins also found in spirulina. Although the evidence to support claims about spirulina is limited, some early research shows that spirulina does in fact help lower blood pressure and regulate blood sugar. It also helps your body fight inflammation and infection.

It’s wise to be selective when buying spirulina because it’s classified as a supplement rather than as a food; therefore, it isn’t regulated by the Food and Drug Administration, so you don’t know the quality of the product you’re buying. Much of the processed spirulina you find on the market today has been grown in a lab, but there is some raw spirulina that has been harvested from the wild. In this case, there’s the risk the spirulina was grown in a polluted water source,

Spirulina Cookies

INGREDIENTS

1/2 cup almonds 1/2 cup cashews 1 tablespoon chia seeds 1/4 cup oatmeal 1 banana 4 large dates 2 tablespoons fresh spirulina 1 cup chocolate chips or cranberries (optional) Preheat your oven to 300 F. Prepare the oatmeal with approximately 1/4 cup boiling water. Add a little more water as necessary until it reaches a thick but smooth consistency. Add chia seeds. Set almonds and cashews in food processor and pulse until coarse. Scoop out into a bowl. Mash the banana and add to the pulsed nuts. Stir in the oatmeal. Remove the pits from the dates and mash them until they’re thick and choppy. Combine with the oatmeal and banana. Transfer the mixture back to the food processor and blend until smooth. Add in spirulina. Finally, add chocolate chips or cranberries if desired. Roll the dough into 1-inch balls and place on a parchment-lined baking sheet. Bake for 10–15 minutes. Allow to fully cool before eating.