In a shallow body of water near Lake Chad, women dressed in colorful clothes skim the surface with bowls, collecting green algae soup growing there. They pour the algae mass into indentations in the sand, where it quickly dries under the sun and turns into a brittle green cake called dihe. These cakes are cut into pieces and sold at the market, later added to traditional sauces and dishes to make them more nutritious and flavorful.
Nearly 8,000 miles away in California, more than 100 miles of artificial ponds snake back and forth under the blazing sun. Green algae harvested from acidic waters are transported to a large facility where metal tanks vibrate and fans roar loudly. Part of the algae is dried and turned into nutrient-rich green powder used in dietary supplements, while the rest undergoes a more radical transformation. From humble green slime comes a pure and vibrant blue color, used to dye various food products – from candy to yogurt. Two very different harvesting methods, but the same end product – uniquely colored algae. And what makes them special is not just their appearance, but also their other remarkable properties, which we will explore further.
Spirulina is a type of blue-green algae that grows in both salt and fresh water. It’s one of the oldest life forms on Earth and one of the first plant-based foods consumed by humans. In nutritional terms, it is classified as a superfood – a nutrient-dense food considered especially beneficial for health and well-being. According to Dr. Melissa Gallagher, a naturopathic doctor and medical advisor at Sovereign Laboratories, “Spirulina is a source of protein, rich in essential nutrients, enzymes, and amino acids.” She adds, “It’s a powerful source of multivitamins and minerals and also contains omegas and key fatty acids essential for heart health, skin health, and hormonal function.”
Briefly about the benefits
- High in magnesium, which helps balance and regulate muscle and heart rhythms;
- A source of iron – a mineral essential for growth and development. Your body uses iron to produce hemoglobin, the protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, the protein that supplies oxygen to muscles. Iron is also needed for the production of certain hormones;
- Contains the protein phycocyanin, which relieves pain, has anti-inflammatory properties, and protects nerves;
- Reduces triglyceride levels in the body – high levels can increase the risk of heart disease;
- Decreases the absorption of “bad” cholesterol (LDL) while increasing the levels of “good” cholesterol (HDL);
- Reduces allergies by acting as an anti-inflammatory at the cellular level;
- Increases white blood cell production – these cells are responsible for protecting the body from infections. As part of the immune system, white blood cells circulate in the blood and respond to injury or illness;
- Helps the body defend against pathogens – microorganisms that cause or can cause disease;
- Contains high amounts of the plant pigment zeaxanthin, which may reduce the risk of cataracts and support overall eye health;
- Like other chlorophyll-rich foods (e.g., basil, mint, parsley), helps neutralize bad breath. It also reduces oral bacteria, promoting healthy gums and helping prevent periodontal disease;
- Due to its mineral density, it helps balance blood sugar levels.
Learning about the unique properties of blue-green algae really makes you want to include them in your diet and gather as many beneficial nutrients as possible. However, when tasting them for the first time, you might question your decision. Unfortunately, these algae powders don’t have a pleasant taste or aroma. But it’s important to remember that they are water-grown algae, which is why they have a slightly bitter taste and a marine aftertaste.
Despite coloring food with a rich, vibrant, and visually appealing hue, their distinctive flavor can make it challenging to consume algae powder several times a week. That’s why we have prepared some tips to help you get along better with blue-green algae.
A Beginner’s Guide to Using Blue-Green Algae — Useful Tips (Don’t Worry, It’s Not Just Spirulina Smoothies)
Mix into Drinks
- It’s no surprise, but one of the most effective ways to include algae powder (like any other powder) in your diet is through smoothies. The great thing is that you can mix the powder into almost any smoothie, though sweet, fruity smoothies do a better job at masking the taste. For sweet smoothies, we recommend adding pineapple, banana, orange, and mango, but you can choose any sweet, ripe fruit. Blue-green algae also work well in spinach superfood smoothies since they pair nicely with savory ingredients without overpowering them.
- Add a little powder to your favorite juices to boost their nutrition. The drink will instantly turn dark green, almost black, but the fruit flavor will remain.
- Combine it with matcha green tea. This green tea is a calming and tasty drink that already has a green color. Stir about 1/2 teaspoon of blue-green algae powder into a small amount of matcha drink or a full teaspoon into a larger one. The warmth of the tea will quickly dissolve the powder, and the fresh green flavor blends well. The spirulina taste will be quite strong in this drink, even mixed with the mild, creamy matcha, so if you’re sensitive to the flavor, use less powder.
“Mask the taste” in recipes
- Add powder when making pesto sauce. When blending pine nuts, basil, lemon, and garlic in a food processor, add about 1 tablespoon of blue-green algae powder per serving. If you’re making a large batch of pesto, it may seem like a lot, but the strong flavors typical of this sauce easily mask the powder’s taste. Since pesto is already green, you likely won’t notice any unusual color changes. Check every few seconds to make sure there are no visible clumps of powder, and pulse the mixture to keep it smooth.
- Make superfood bites. Often called “energy balls” by health food communities, superfood bites are usually made from various nuts, figs, cocoa powder, and coconut. When blending ingredients in a food processor, add 2 tablespoons of powder. There are many ways to make energy balls: with or without nuts, with eggs, and even with juices. Choose a recipe you like and don’t forget to include this superfood while mixing.
- Mix with hummus. This is probably the easiest way to include spirulina in your diet and snack on the go. Simply take a container of your favorite brand of hummus and stir in about 1 teaspoon of powder. The hummus will turn a rich green color, but the Mediterranean flavor pairs perfectly with the sea-like taste of this nutritious algae. It’s best to avoid flavored hummus, but if you want more flavor, choose spinach or artichoke hummus – these flavors go best with blue-green algae.
Incorporate Superfood Blends into Your Diet
One of our bestsellers is the Gut Bliss. It’s rich not only in antioxidants, fiber, and minerals that nourish the microbiome, boost immunity, and support healthy digestion, but also contains spirulina, packed with protein, vitamins A, B2, B4, and magnesium.
Our Favorite Recipes
Mint Spirulina Smoothie
Although this smoothie is designed to pamper your gut, it’s perfect for fans of mint chocolate chip ice cream. While spirulina can have a strong flavor, the mint and a touch of sweetness mask it perfectly.
Ingredients:
- 1 cup plant-based milk
- A handful of spinach
- 1 teaspoon spirulina powder
- Half a frozen banana
- Half an avocado
- 4–5 fresh mint leaves
- 2 teaspoons maple syrup (honey works too)
Cooking instructions:
Put everything into a blender and blend until you reach your desired texture. If you prefer it thinner, add more milk.
Mint Spirulina Ice Cream
This recipe contains no dairy, refined sugar, or gluten—just fruits, healthy fats, and blue-green algae powder, which gives this healthier dessert alternative a rich green color.
Ingredients:
- A splash of plant-based milk
- A handful of spinach
- 1 heaping teaspoon spirulina powder
- 1 frozen banana
- Half a frozen avocado
- 4–5 fresh green mint leaves
- 2 teaspoons maple syrup (honey works too)
- A piece of dark chocolate
Cooking instructions:
Place all ingredients into a food processor or blender and blend with pauses until smooth—this should take up to two minutes. Be careful not to overblend to prevent the ice cream from melting. Transfer the mixture to a bowl and sprinkle with chopped dark chocolate pieces.
