sea vegetables


Sea vegetables pack a huge punch of iodine which many of us are lacking in our diets. They are great for improving thyroid function and have many other health benefits as well. Hijiki and wakame are especially useful in improving bone health and density. Try nori for an immune system boost and kombu or an overall digestive aid.


Sea veggies are sold in tightly sealed packages so be sure to choose one with no excess moisture. Once the package is opened, store the sea veggies in a tightly sealed container at room temperature. They will stay fresh for several months.


Before you try cooking with sea veggies, you’ll have to prepare them for consumption. Soak the sea veggies in lukewarm water for 10 minutes. After you drain the sea veggies, plunge them into boiling water. Immediately rinse them with cold water to help intensify the color.

Kombu is best used in soups and smoothies to help enhance the flavors. Hijiki is fantastic sauteed with other veggies and wakame is a delicious garnish for your salads. Nori is the sea veggie commonly used in sushi but also is a great snack option.

If you’re looking for some more options on how to cook with sea veggies, here are some of our favorite recipes from around the internet and, as a bonus, our own recipe for Out to Lunch Tuna Salad!

Kombu Squash Soup

Wakame Cucumber Salad

Shrimp + Mixed Seaweed Brown Rice Paella

Zoodles + Wakame Pesto

out to sea 'tuna' salad


  • 2 6 oz cans tuna OR 1 15oz can garbanzo beans [rinsed + drained]
  • 1 Tbsp red onion or shallot [diced]
  • 1 Tbsp celery stalk [diced]
  • 1 Tbsp dill pickles [diced] OR 2 tsp fresh dill
  • 1 Tbsp Bragg's Sea Kelp Seasoning
  • 1/4 c mayo OR plain Greek yogurt
  • 1/2 tsp sea salt
  • 1/4 tsp ground black pepper


  1. Combine all ingredients.

  2. Scoop into a lettuce wrap, a sandwich, or simply eat it in a bowl with a side of vegetables or crackers.

  3. Store salad in a covered container in the refrigerator.


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