Plant-Based Diet For Dummies
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Sea vegetables are plants from the sea. Because they're the closest living plants to the Earth's depths, they not only carry an amazing array of nutrients but also are energetically charged. Sea vegetables come in many different forms (such as wakame, nori, dulse, and arame), making them a great addition to a plant-based lifestyle. The only problem is . . . well, how do you actually use them in a plant-based diet?

Try these tips for preparing them and pairing sea vegetables with other foods:

  • Miso soup: Miso is a fermented form of soy that is itself rich in minerals, but when combined with fresh vegetables it becomes a sustaining, high-energy soup that is extremely nourishing and satisfying. It's also high in protein and calcium. It can be used as a base for any vegetarian soup. Try adding some wakame to your next miso soup.

  • Edamame: These soybeans are often served alongside sushi made with nori. Edamame — left in the pods and slightly steamed — tastes excellent with a sprinkling of dulse flakes. Make sure to buy organic, non-GMO edamame, because soybeans are one of the most heavily treated and heavily processed foods.

  • Stir-fries: You can add any variety of sea veggies to your favorite stir-fry to boost nutrition and taste. Arame is an especially tasty addition to your stir-fry.

  • Salads: Take any regular salad and toss it with a healthy dose of soaked arame (To soak arame, remove it from the package, place it in a bowl, top it with water, and let it stand for 15 minutes). Arame adds not only texture but also some beautiful color. Arame is also perfect for soba-noodle salads, rice salads, and other whole-grain-based salads.

  • Pasta dishes: Did you grow up eating tuna casserole? Using sea veggies, such as wakame, in a baked brown rice pasta (preferably spirals) dish with tahini sauce makes the perfect plant-based alternative to traditional tuna casserole.

  • Salad dressings: Thinking of kicking up your dressing a notch? Try adding some dulse flakes to your next creamy dressing. It brings in that salty, rich flavor while adding loads of minerals to your dressing. It's the perfect addition to a Caesar-dressing base with hempseeds, celery, olive oil, and tamari.

About This Article

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Marni Wasserman is a culinary nutritionist and health strategist. She owns and operates her Food Studio and Lifestyle Shop in Toronto where she teaches people how to make everyday eating simple and delicious. She also writes for Tonic Toronto magazine, Huffington Post, Chatelaine Magazine, and her blog at

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