If you haven’t experienced the wonderful world of sea vegetables, you are in for a culinary experience! Loaded with vitamins, minerals, and other nutrients, sea vegetables have been part of the human diet for thousands of years! Some of you may be thinking, “Really, Tina Jo? You want me to eat seaweed?” Well, yes I do and you are in for a delicious treat (trust me)! But sea vegetables are so much more than those dried sheets of seaweed you might have tried in the past. So stay with me folks as we explore the plant treasures of the deep!

Sea vegetables may just be the best source of the widest range of minerals on the planet. Edible sea plants, contain readily available iron, iodine, calcium, magnesium, potassium, sodium, and zinc not to mention, vitamins A and C as well as multiple B vitamins including B 12, which is a rare nutrient in the plant kingdom.

Here are some of my favorite delicacies of the sea:

Chlorella is a type of algae rich in you guessed it, chlorophyll. This algae is known to fight cancer and help remove heavy metals and synthetic toxins from our bodies.

Dulse is red algae which is a particularly rich source of veggie protein.

Kelp is brown algae particularly rich in important trace minerals like iodine, copper, magnesium, iron, manganese, phosphorus, calcium, zinc, and sodium.

Nori is best known as the dark green algae in sushi. Like all sea vegetables it’s rich in vitamins and minerals and it’s a good source of omega 3s.

Spirulina is a tried and true super food and may in fact be the most nutrient dense food on the planet. This chlorophyll rich, easily digestible, immune booster, anti-fungal, antibacterial, brain food is a great source of protein, vitamins and minerals; particularly vitamin E, vitamin K, copper, phosphorus, and selenium. Spirulina is also abundant in both omega 3 and omega 6.

Wakame is brown seaweed with a slightly sweet flavor that reminds me of spinach. If you suffer from constipation, wakame is a must try as just a little bit goes a long way in providing relief.

Mock-Tuna, Tomato and Avocado Salad Stack

Mock Tuna Salad is the perfect alternative for vegans. This delightful salad has some similar ingredients my mom used, plus a few new twists. Biting into the “tuna” with the sweet tomatoes and smooth avocado is so refreshing; chances are you’ll find yourself going back for seconds.


Mock Tuna

  • 1/2 cup sunflower seeds, soaked 8 hours, rinsed and drained
  • 1 cup almonds, soaked 8 hours, rinsed, drained and skinned
  • 3 tablespoons of water
  • 3 tablespoons lemon juice, freshly squeezed
  • 1/4 cup celery, minced
  • 3 tablespoons red onion, minced
  • 2 tablespoons dill
  • 2 tablespoon dulse flakes
  • Salt and pepper to taste


  • 2 cup tomatoes, diced, 1/2 cup used per stack
  • 2 avocados, diced, 1/2 cup used per stack


  1. Place sunflower seeds, almonds, water and lemon juice into a food processor, pulse to desired consistency. I like mine chunky, similar to the real deal. Careful not to over process.
  2. Transfer to a mixing bowl and add the remaining ingredients.
  3. Using a round food mold (3.5” diameter), place mold on serving plate of choice and simply begin stacking your ingredients.
  4. 1/2 cup of avocado, 1/2 cup of tomatoes and 1/2 cup of mock tuna. Tap ingredients down, remove mold. Repeat with remaining ingredients.
  5. Store any remaining mock tuna in the fridge in a sealed container. Will keep for up to 5 days.

Showing you how to be your own superhero is my greatest pleasure,

Tina Jo Stephens