When pressed for time and in need of a healthy lunch, many people gravitate toward easily available sushi and maki rolls. It is full of lean protein in the fish, and carbs in the rice, that fill you up and give you energy – not to mention you can eat it quickly without making a mess.

How often do you think about the seaweed wrap on your maki roll or the noodle-like seaweed in your wakame salad? Sea vegetables are one of the healthiest foods you can include in your diet and deserve more credit than just the wrapper holding together your lunch. Here is why:

• They are full of sea minerals: The sea is the gift that keeps on giving. It is full of minerals that enrich your body when you swim in it, and that penetrate the foods that it gives us. While regular land vegetables  may lack crucial minerals due to soil demineralization, sea vegetables are packed with nutrients like calcium, magnesium, potassium, iodine, zinc, selenium, and iodine.
• They help manage your weight since they are high in fibre and contain almost no calories.
• They are sustainable since they do not require land, soil, or fresh water to grow.

How can you use sea vegetables?

• Substitute or supplement salt with seaweed. Many health food stores sell seaweed or salt+seaweed shakers that can be used on your every day meals.
• Boost your iodine intake by adding a sheet of kombu when cooking soups and stews.
• Substitute chips and crackers with grilled seaweed sheets when snacking – if you are looking for a satisfying crunch and salty taste, grilled sea snacks may be all you need for your snack cravings.
• Sprinkle grilled seaweed sheets – cut into strips – on top of soups, salads, or in rice.
• Make asian-inspired wraps that can be wrapped up with seaweed instead of taco shells. Thinly slice fresh vegetables like carrot, cucumber, beets, and daikon radish, add some fresh bean sprouts, mint, cilantro, and basil. Sauté thin strips of your preferred meat or vegetable replacement with soy sauce lemon, dried chilli flakes, honey, garlic, ginger, and toasted sesame seeds to serve in the wraps. Serve with steamed rice and hoisin sauce.

Do you have a favourite recipe that highlights sea vegetables? Tell us about it!