Over the years we have been expanding our selection of sustainably hand-harvested Canadian sea vegetables. Surrounded by water on three sides, we Canadians have access to an abundance of delicious and nutritious sea vegetables: the ocean's natural wild food. While still growing in popularity in North America, many varieties we carry have rich histories within diverse global culinary traditions.

Here are seven of our most popular sea veggies for you to get to know and enjoy.
Dulse
(Palmaria Palmata) is a type of red algae that keeps its red-purple colour even
when dried. Its Latin name refers to the hand-like shape of the whole plant,
composed of thin flat fingers joined at the base. Dulse thrives in the cold turbulent waters of the Atlantic, and has been significant in the foodways of the British Isles, since Celtic times. Dulse is also prevalent in North American waters, and is a traditional food of the Mi’kmak First Nations. Forbes Dulse is sustainably harvested and naturally dried in Nova Scotia, where high tides of the Bay of Fundy create optimal growing conditions.

After soaking in water, dried Dulse has a soft texture and a fairly strong savoury-
sweet flavour. It is excellent in vegan versions of clam chowder or potato fish cakes. With its huge hit of umami, Dulse reminds some tasters of bacon. This inspires many vegan bacon recipes, some of which are as simple as coating dry Dulse strips in vegetable oil and frying until crisp.

Like all sea vegetables, Dulse differs nutritionally from plants growing on land. Sea vegetables have a higher content of minerals such as calcium, potassium and iodine. They are also rich in protein, amino acids, iron, vitamins and soluble and insoluble fiber. Dulse is especially high in iron, and has a favourable sodium/potassium balance.
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Royal Kombu
or Laminaria Japonica, is a type of brown algae, within the category of kelp. As its Latin name suggests, this seaweed is associated with Japanese food culture. However, its habitat is not limited to one ocean or region. Forbes Royal Kombu is sustainably harvested and naturally dried in Nova Scotia. Its long, brownish-green leaf-like blades have a mild aroma, and a flavour that is both briny and sweetly fruity, giving rise to another of its names: sugar kelp. You may notice a white powdery layer on the leaves. This is not mold, but rather a savoury amino acid residue.

Royal Kombu is the backbone of dashi, the broth that is fundamental to Japanese cuisine. To make dashi, put an ounce of Royal Kombu in 4 cups of cool water and bring up the heat until the water just begins to boil. Remove the seaweed immediately and reserve it. Take the pot off the heat. Add one ounce of bonito flakes. Return to the burner and allow liquid to boil for a few seconds before straining out the flakes. For vegan dashi, omit bonito flakes and pour slightly cooled kombu liquid over an ounce of dried matsutake mushrooms. Leave mushrooms in the broth, or remove for other recipes. Kombu that has been used to make dashi lasts for several days refrigerated. Shred it to add to salads or soups, or wrap it around fish filets before steaming.

Like all sea vegetables, Royal Kombu differs nutritionally from plants growing on land. Sea vegetables have a higher content of minerals such as calcium, potassium and iodine. They are also rich in protein, amino acids, iron, vitamins and soluble and insoluble fiber. Royal Kombu in particular is high in iodine, calcium and iron.
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Wakame
Dried Atlantic Wakame (Alaria esculenta) is also known as Sea Mustard. Wakame is a mild and sweet seaweed, it is typically used in cucumber salad, seasoned with rice vinegar. Harvested along Canada's East coast, this variety of kelp thrives in these pristine cold waters. Atlantic Wakame is nearly indistinguishable from its better known Pacific cousin, Undaria pinnatifida, or Japanese Wakame. It can be used in any recipe that calls for Japanese Wakame.
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Irish Moss
As the common name for Chondrus Crispus suggests, this species of red algae is prevalent on Atlantic sea costs, being very common on Irish shores, but also those of North America. Forbes's Irish Moss is sustainably harvested and naturally dried in Nova Scotia. This small sea vegetable has thin branches that radiate out in a fan like manner. It presents in a range of colours. Forbes stocks Irish Moss that is deep purple in colour.

Irish Moss is one of a number of seaweeds that contain the carbohydrate carrageenan, which acts as a powerful thickener when boiled with water. This property makes it useful for jelling custards, thickening broth, or making natural skin-care products. Before cooking with Irish Moss, soak it in a few rinses of water to ensure that any sand is washed away. To jell 3 cups of liquid, use one half-ounce of Irish Moss. Bring to a boil, and then simmer for 15 minutes before puréeing the mixture. To add body to clear soups, add a very sparing amount of rinsed Irish Moss, chopped finely.

Like all sea vegetables, Irish Moss differs nutritionally from plants growing on land. Sea vegetables have a higher content of minerals such as calcium, potassium and iodine. They are also rich in protein, amino acids, iron, vitamins and soluble and insoluble fiber.
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Sea Truffle
Polysiphonia Lanosa is a tiny wiry red algae with an uncanny aromatic similarity to the white Alba truffle of Northern Italy. If anything, it is still more powerful, and it does not lose its aroma when dried. An Atlantic seaweed, it thrives in the frigid waters off Iceland as well as in the Canadian Maritimes. Forbes Sea Truffle is sustainably harvested and dried in Nova Scotia.

Turn to traditional truffle recipes for inspiration when using Sea Truffle. It elevates the flavour of eggs, cream sauces and pasta or risotto. Use pinches of the dried seaweed as you would a finishing salt. Or, rinse, blanch and shock in cold water, to prepare the whole clumps for use as an elegant flavour-packed garnish for scallops.

Like all sea vegetables, Sea Truffle differs nutritionally from plants growing on land. Sea vegetables have a higher content of minerals such as calcium, potassium and iodine. They are also rich in protein, amino acids, iron, vitamins and soluble and insoluble fiber. Sea Truffle is an excellent source of plant protein.
Sea truffle


Nori
Nori is the commonly used Japanese name for red algae of the genus Pyropia. Like many varieties of seaweed, Nori is a global coastal food, not limited to one ocean or region. Forbes Nori is sustainably harvested and naturally dried in Nova Scotia. It has not been pressed into Sushi Nori – the paper-thin sheets of puréed, dehydrated algae that are used to wrap sushi and onigiri.

Making Sushi Nori is a fun D.I.Y. project that involves soaking then blanching Nori Pieces, then puréeing and finely straining to create pulp. Spread the pulp thinly by rolling between 2 sheets of parchment paper, and then dehydrate as if making fruit leather. If you don’t have all day, make homemade furikake – an all-purpose seasoning that bursts with umami flavour. Simply crumble nori along with toasted sesame seeds, sea salt, and optional dried wild mushroom powder. Use on rice bowls, soups or omelets.

In Wales, nori is called Bara lawr (translated as laver). Laver “bread” is actually a purée of cooked seaweed, traditionally served as oatmeal coated fried patties, or spread on bread toasted in bacon fat.

Like all sea vegetables, Nori differs nutritionally from plants growing on land. Sea vegetables have a higher content of minerals such as calcium, potassium and iodine. They are also rich in protein, amino acids, iron, vitamins and soluble and insoluble fiber. Nori in particular is an especially good source of vitamin A.
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Sea Lettuce
Named for its ruffled sheet-like leaves, Sea Lettuce (Ulva Lactuca) is a type of green algae (Chlorophyta). This group grows at or near the surface, and is found clinging to rocks at low tide. Forbes Sea Lettuce is sustainably harvested and naturally dried in Nova Scotia. It prefers nutrient rich waters, and can bloom significantly in those conditions, sometimes to the detriment of sea vegetables found lower down. Cutting the leaves for food maintains a more diverse population of algae. Keeping the hold-fast (root) in place allows the crop to replenish itself.

Sea Lettuce not only looks like a leafy salad green; it can be used as one too.
Reconstitute the dried seaweed with a quick soak in tepid water. When tender,
drain, shred and dress with your favourite vinaigrette. Sea Lettuce also adds a briny hint of the sea to soup. Use in a cream of wild leek recipe, or add to Japanese miso soup along with tofu and green onions. Dried Sea Lettuce can be finely minced for use as a salt substitute. It contains less sodium than sea salt, and is balanced by potassium.

Like all sea vegetables, Sea Lettuce differs nutritionally from plants growing on land. Sea vegetables have a higher content of minerals such as calcium, potassium and iodine. They are also rich in protein, amino acids, iron, vitamins and soluble and insoluble fiber. Compared to leaf lettuce, Sea Lettuce is far superior in protein, fiber and iron content.
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You can purchase these and more dried Canadian sea vegetables here.
Stay tuned for upcoming blogs about other coastal treasures such as Salicornia, Oyster Leaf and Beach Pea.