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Paleo Iodine Wraps
11 CommentsSince my new supply of himalayan salt arrived with a big warning on the outside “this does not contain iodine”, I've been craving salty foods. I'm sure this is psychosomatic, but it has lead to quite a lot of reading about iodine deficiency in the last week.
It does appear to be quite possible to become deficient in iodine when eliminating regular iodised salt and conventionally raised animal products. Apparently they started adding iodine to salt many years ago – and to animal feed, as many people were deficient in the mineral. Iodine plays a crucial role in thyroid function and is an essential mineral. I had quite extensive blood work a couple of months ago but for some reason, despite my thyroid function being tested, iodine levels were not part of the tests. I will get my levels checked out, but in the meantime, I need to make sure I get enough iodine, be it from my diet, or supplements. Kelp Supplements seem to be quite popular, so perhaps they will be a good choice?
Wild caught fish is a good source of iodine, but I don't incorporate this in my diet regularly – this is probably something I need to change. Seaweed is supposed to be an excellent source of iodine, so to that end, I created “Paleo Iodine Wraps” for dinner this evening, using Nori sheets.
The wraps were going to contain beef, but I actually found some fresh turkey today – and it was on sale, so I had to buy it (I've got no idea why it's so hard to find turkey in Australia – it's got such a fantastic nutritional profile!). As you might have noticed I'm quite keen on putting fruit in with savoury dishes, so thought I'd experiment with some apricot to go with the turkey and seaweed flavours. I'm really enjoying coconut aminos at the moment, so I used it to marinate the turkey and beef in.
Ingredients
- Fresh Turkey
- Thinly Sliced Beef
- Onion
- Capsicum (bell pepper)
- Zucchini
- Mushrooms
- Tomato
- Lettuce
- Avocado
- Nori Sheets
- Coconut Oil
- Coconut Aminos
- Coriander (Cilanto)
- Himalayan Sea Salt
Method
I cut the turkey and beef into thin strips and let them marinate in the coconut aminos for a few minutes, whilst I prepared the rest of the ingredients.
I cut the onion, capsicum, zucchini, mushrooms and apricots into strips and then stir fried the meat in the coconut aminos and a spoonful of coconut oil.
Once the meat browned off I set it aside, and stir fried the vegetables and apricots in the same oil. I added the salt and some coriander to this and kept the vegetables on the heat for a few minutes.
Whilst the vegetables finished cooking, I cut the lettuce, tomatoes and avocados into strips, since these did not require cooking.
When the vegetables were ready, I assembled all of the ingredients on one edge of the nori sheets, and rolled them until they resembled (paleo!) sushi rolls.
I was pleased with this impromptu dinner and will add it to my list of good foods to make for on the go! I think these would store fine in the fridge overnight, so would be another good option for work lunches – or even as a grab and go breakfast. I really liked the contrast of the seaweed taste with the sweetness of the apricot. I think next time I'll use fish instead of turkey and beef to full embrace a sea theme for this dish – and to get in a bit more iodine!
I've not checked yet, but hopefully if I incorporate Nori a few times a week, I won't have to worry about iodine deficiency.
I'd be very interested to hear your thoughts on Iodine intake and deficiency, is this something you actively address in your diet?
Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.
It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.
In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.
Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.
Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.
When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:
- Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
- Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
- Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
- Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
- Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
- Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
- Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
- Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.
Understanding Iodine Deficiency on a Paleo Diet
When transitioning to a whole foods lifestyle like Paleo, it's easy to unknowingly eliminate key nutrients — and iodine is a prime example. Since iodised salt and processed foods are no longer part of the menu, many people find themselves at risk of iodine deficiency without realising it. And because iodine is not often discussed in mainstream nutrition circles, it can easily fall through the cracks.
Iodine is essential for thyroid hormone production, which regulates metabolism, energy levels, and temperature control. A deficiency can lead to fatigue, brain fog, weight gain, dry skin, and in more serious cases, goitre or hypothyroidism. This makes it critical for those following a Paleo lifestyle to identify rich sources of iodine that fit within the framework of ancestral eating.
How Common Is Iodine Deficiency?
Despite public health measures like iodised salt, iodine deficiency is still surprisingly common — especially in Australia and New Zealand, where the soil is naturally low in iodine. In fact, studies have shown that women of reproductive age, pregnant women, and those avoiding processed foods are at greatest risk. If you're eating clean, avoiding bread, dairy, and table salt, you're likely in this at-risk category.
Natural Iodine Sources for Paleo Eaters
Here are some iodine-rich whole food options that align with a Paleo approach:
- Seaweed: Nori, wakame, and kelp are top sources of dietary iodine. Just a few sheets a week can make a difference.
- Wild-caught fish: Sardines, cod, and haddock contain varying levels of iodine and provide quality protein and omega-3s.
- Shellfish: Prawns, oysters, and mussels are excellent mineral-rich seafood options.
- Pasture-raised eggs: While not extremely high in iodine, they contribute to overall intake when consumed regularly.
- Cranberries and strawberries: These fruits contain small amounts of iodine and can offer a sweet boost.
If you're not a fan of seafood, or it's difficult to source high-quality options where you live, consider supplementing with kelp tablets or liquid iodine drops. As always, speak to a healthcare practitioner before adding any new supplement to your routine.
Balancing Iodine Intake
More is not always better when it comes to iodine. Excessive intake can cause its own thyroid issues, particularly for those with autoimmune thyroid conditions like Hashimoto’s. The goal is to consume sufficient iodine regularly from natural sources — not to overdose with supplements. In Australia, the recommended dietary intake (RDI) for adults is 150 micrograms per day, increasing to 220–270 micrograms for pregnant or breastfeeding women.
Signs You Might Be Iodine Deficient
If you've eliminated processed food and conventional dairy, and you’re not consuming seafood or seaweed regularly, watch for these signs:
- Fatigue and low energy
- Difficulty losing weight
- Cold sensitivity
- Dry skin and thinning hair
- Brain fog and memory issues
- Enlarged thyroid (goitre)
Blood tests for thyroid function don’t always indicate iodine deficiency. If you suspect an issue, ask your GP to test your urinary iodine levels or refer you to an integrative practitioner familiar with nutritional deficiency testing.
Why Paleo Eaters Should Care About Iodine
The Paleo diet offers many benefits — nutrient density, satiety, stable energy — but it also eliminates a lot of fortified and processed foods that people unknowingly rely on for micronutrients. Being intentional about iodine (as well as magnesium, selenium, and vitamin D) is key to avoiding nutritional gaps.
Unlike fortified cereals or iodised table salt, Paleo-friendly iodine sources come with additional benefits — omega-3s, antioxidants, and anti-inflammatory compounds. When you build your meals with iodine in mind, you're also investing in overall wellbeing.
Incorporating Iodine-Rich Meals into Your Routine
Looking to get more iodine in your weekly meals? Try these ideas:
- Make nori wraps like the ones above — they’re versatile and portable.
- Add wakame to brothy soups, bone broth, or Asian-style salads.
- Use dulse flakes as a seasoning — they’re salty, umami-rich, and can be sprinkled on eggs or vegetables.
- Include seafood twice a week — even tinned sardines or salmon in olive oil are great options.
Your Iodine Action Plan
To ensure you're covering your iodine needs while eating Paleo, follow this simple checklist:
- Review your current iodine intake — are you regularly eating seafood or seaweed?
- Get tested if you're unsure about your iodine status.
- Start incorporating seaweed into snacks, meals, or homemade condiments.
- Explore soy sauce alternatives like coconut aminos that pair well with iodine-rich recipes.
- Track how you feel — improved energy and mood are great signs you're on the right track.
Let’s Talk About It
Have you ever tested your iodine levels? Do you include seaweed or seafood regularly in your Paleo meals? I’d love to hear how you make sure you’re getting enough iodine. Share your favourite iodine-rich Paleo recipes in the comments!
Remember: small tweaks like these can help you stay vibrant, balanced, and truly nourished on your Paleo journey.
Seaweed
10 CommentsI love looking around my local Asian supermarket. I found a whole section of seaweed and seaweed related products (though the products seem to contain lots of ingredients that are far removed from Paleo). Seaweed is something I've never had at home before – and certainly haven’t cooked with – and I'm curious to try.
Seaweed is supposed to be a great source of iodine that is otherwise hard to obtain through diet, but which plays a crucial role in the thyroid. It contains lots of different health promoting minerals.
I've been looking into what I can do with different types of Seaweed. Apparently dulse granules can be sprinkled on many foods and nori can be used to make paleo wraps! Kelp is supposed to be good as a snack on its own.
Next time I venture near the Asian grocery store, I'm definitely going to buy some!
Have you incorporated Seaweed into your diet? What is a good type and dish to start experimenting with? I’d be very interested to hear your seaweed comments, below!
Seaweed on a Paleo Diet: A Mineral-Rich Superfood from the Sea
When it comes to nutrient-dense superfoods, most Paleo conversations revolve around organ meats, bone broth, or fermented vegetables. But one of the most underrated and potent foods we can include is seaweed. It’s nutrient-dense, ancestral, and – when chosen carefully – can be a brilliant addition to a Paleo plate. In fact, seaweed and Paleo might be a better match than you’d expect.
Our hunter-gatherer ancestors who lived near coastlines and islands would have had access to sea vegetables, and many traditional cultures throughout Asia and the Pacific have relied on seaweed as a key source of iodine and trace minerals for generations. In Japan, Korea, the Philippines, and even traditional Scottish and Irish diets, seaweed has been used for its medicinal and culinary benefits for centuries.
Why Seaweed Is a Perfect Fit for Paleo
On a nutrient level, seaweed is remarkably aligned with the Paleo framework. Here’s why it deserves a place on your plate:
- Rich in iodine – A key mineral for healthy thyroid function and hormone regulation, especially important for people avoiding iodised table salt.
- High in trace minerals – Including magnesium, calcium, potassium, selenium, iron, and zinc – all crucial for metabolic and immune health.
- Source of fibre – Seaweed provides prebiotic polysaccharides that may help feed the beneficial bacteria in your gut.
- Natural umami flavour – Seaweed contains glutamates that add depth of flavour without additives, making it a great alternative to MSG-laden sauces.
- Low in carbs and calories – While still being nutrient-packed, seaweed is a lightweight but mighty ingredient in Paleo cooking.
As long as the seaweed product is free from industrial oils, added sugars, or preservatives, it’s generally considered Paleo-friendly and nutrient supportive.
Types of Seaweed You Can Try on a Paleo Diet
With such a variety available, especially in Asian grocery stores or health food shops, it helps to know your options. Here’s a guide to some of the most popular edible seaweeds and how they align with Paleo eating:
Nori
The most familiar seaweed – especially if you’ve ever eaten sushi. Nori comes in flat, paper-like sheets and is mild in flavour. Look for plain, unseasoned nori sheets without added sugar, soy sauce, or preservatives. These can be used to make Paleo wraps or quick snack chips. Toast them lightly and fill with roast chicken, avocado, and sauerkraut for a mineral-packed wrap.
Dulse
Dulse is a reddish-purple seaweed with a slightly salty, smoky flavour. It’s available as whole leaves or granules, which make an excellent seasoning sprinkled over eggs, roasted vegetables, or even grilled meat. Nutritionally dense and flavourful, dulse is a great way to enhance food without the need for salt or stock cubes.
Kombu
Thick and leathery, kombu is often used to infuse broths. It’s especially high in iodine and glutamic acid, so it creates a deep umami base. Try adding a piece of kombu to your bone broth or slow-cooked soups, then remove it before serving. It brings a savoury depth and amplifies mineral content without overwhelming the dish.
Wakame
Popular in Japanese miso soup, wakame has a mild taste and a slippery texture. It’s usually sold dried and needs to be rehydrated. Toss it through a salad with sesame oil and cucumber for a light Paleo side. Just be mindful of added dressings if purchasing pre-made versions.
Kelp
Kelp is a brown seaweed known for its high iodine content. It’s available as noodles (kelp noodles), powders, and flakes. Kelp noodles are a brilliant grain-free alternative for Paleo meals. They’re crunchy, neutral in flavour, and great with Asian-inspired sauces made from coconut aminos, sesame oil, and fresh herbs.
How to Use Seaweed in Paleo Cooking
Once you’ve stocked up on a few seaweed varieties, here are some practical ways to incorporate them into your Paleo lifestyle:
- Add dulse flakes to scrambled eggs or omelettes for a salty, mineral boost
- Wrap sliced roast chicken and avocado in nori for a quick seaweed roll
- Use kelp noodles as a base for cold noodle salads or stir-fries
- Toss rehydrated wakame into a cabbage slaw with apple cider vinegar and tahini dressing
- Add kombu to your next batch of slow-cooked bone broth for extra trace minerals
You can even blend nori or dulse into Paleo pâté or meatballs for an umami edge and added micronutrients.
Paleo-Friendly Seaweed Snack Ideas
If you’re trying to curb salty snack cravings, seaweed snacks can be a good swap – with a few caveats. Many commercial seaweed snack packs are roasted in seed oils (like canola or sunflower) and dusted with questionable flavourings. Always check the label and look for these criteria:
- Roasted in coconut oil or avocado oil (or ideally just toasted plain)
- No added sugar, wheat, or soy sauce
- Seaweed as the first and primary ingredient
You can also make your own at home! Simply brush nori sheets with melted coconut oil, sprinkle with sea salt or crushed garlic, and lightly toast them in the oven until crisp. Break into chips and store in an airtight jar.
Seaweed and Iodine: What You Need to Know
One of the key reasons seaweed is so beneficial on a Paleo diet is its iodine content – especially for people who don’t consume iodised salt or processed foods. Iodine is crucial for thyroid hormone production, metabolism, cognitive function, and hormonal balance.
But it is possible to overdo it. Some seaweed (especially kelp) is extremely high in iodine, and excessive intake can cause thyroid dysregulation – particularly in people with Hashimoto’s or other thyroid conditions.
Tips for safe iodine intake:
- Use seaweed in moderation – a few grams per day is usually enough
- Vary your sources – rotate dulse, nori, kombu, etc.
- If you have a diagnosed thyroid condition, check with your healthcare provider before supplementing with kelp or eating large amounts of seaweed
Seaweed Recipes for Your Paleo Kitchen
1. Paleo Seaweed & Avocado Wraps
- 2 nori sheets
- 1/2 avocado, sliced
- 1/2 cucumber, julienned
- Leftover shredded chicken or salmon
- Sprinkle of dulse flakes
Layer ingredients onto the nori sheet, roll tightly, slice, and enjoy immediately.
2. Seaweed Egg Scramble
- 3 eggs
- 1 tsp coconut oil
- 1 tsp dulse flakes
- Handful of spinach
Scramble eggs in coconut oil, add spinach until wilted, and stir through dulse flakes just before serving.
3. Bone Broth with Kombu
- 1 batch of slow-cooked beef or chicken bone broth
- 1 piece kombu (approx. 5cm)
Add kombu to your simmering broth in the last 30 minutes of cooking. Remove before serving.
Where to Buy Good-Quality Paleo-Friendly Seaweed
You’re on the right track exploring your local Asian grocery store – just be mindful of ingredients. Many packaged seaweed snacks and soup mixes contain MSG, gluten, soy sauce, or sugar.
Look for:
- Plain nori sheets with just “seaweed” listed as the ingredient
- Dulse flakes or whole leaf in resealable pouches
- Kombu from certified organic or clean sources
- Brands that focus on sustainability and wild harvesting
Alternatively, you can shop online at health food stores or Paleo-specific suppliers who vet their products. Try to choose seaweed from clean waters (e.g., Maine, Tasmania, or certified Korean/Japanese sources), and avoid anything with artificial additives.
Final Thoughts: Bringing Seaweed Into the Paleo Fold
If you’re new to seaweed, it can seem a bit strange at first – salty, chewy, and with a distinct oceanic flavour. But it’s well worth experimenting with. The nutritional benefits, flavour depth, and versatility make it a powerful addition to any Paleo kitchen.
Whether you’re tossing dulse on your eggs, using nori for a wrap, or trying kelp noodles in a stir-fry, seaweed can expand your ingredient repertoire and boost your micronutrient intake significantly.
Have you tried seaweed in your Paleo meals? I’d love to hear your favourite types and recipes in the comments below. Or tag me on Instagram if you’ve tried one of these ideas – I love seeing your creations!