Discover plant-based Mermaid cuisine.   

   Not-Tuna Salad      Makes about 2 cups     Looks like Tuna Salad doesn't it? But it's not! Dulse seaweed is the sustainable seafood choice here, with healthy fats from sunflower seeds and walnuts.  1 cup walnuts  1 cup sunflower seeds + 1/2 cup  1 tsp red wine vinegar  1/3 cup minced celery  1/3 cup minced red onion  1/2 cup fresh parsley  1/3 cup lemon juice  1/3 cup whole leaf dulse  3 tbsp freshly chopped dill or 2 tbsp dried  Salt and pepper to taste  Water if needed during processing  Start off by soaking your walnuts and 1 cup of sunflower seeds together in warm water for 30 minutes.  Dice the red onion very small, about 1/4" and sprinkle the red wine vinegar over the onions in a bowl and set aside.  To prepare the dulse, quickly heat in a cast iron pan for about 1 minutes - do not let it burn! Remove from the heat, let it cool, and crush it into flakes.   Dice the celery the same size as the onion, and roughly chop parsley, dill. and mix together with the onions, lemon juice, dulse flakes, and salt.  Using a food processor, blend the walnuts and soaked sunflower seeds, and dry sunflower seeds together until the oil starts to show on the bowl , and it becomes similar to nut butter, about 2-3 minutes.  Mix together well with wet ingredients and serve in lettuce wraps or on top of a salad with avocado, cucumber, carrot, red onion, and sprouts with your favourite dressing.

Not-Tuna Salad

Makes about 2 cups

Looks like Tuna Salad doesn't it? But it's not! Dulse seaweed is the sustainable seafood choice here, with healthy fats from sunflower seeds and walnuts.

1 cup walnuts

1 cup sunflower seeds + 1/2 cup

1 tsp red wine vinegar

1/3 cup minced celery

1/3 cup minced red onion

1/2 cup fresh parsley

1/3 cup lemon juice

1/3 cup whole leaf dulse

3 tbsp freshly chopped dill or 2 tbsp dried

Salt and pepper to taste

Water if needed during processing

Start off by soaking your walnuts and 1 cup of sunflower seeds together in warm water for 30 minutes.

Dice the red onion very small, about 1/4" and sprinkle the red wine vinegar over the onions in a bowl and set aside.

To prepare the dulse, quickly heat in a cast iron pan for about 1 minutes - do not let it burn! Remove from the heat, let it cool, and crush it into flakes. 

Dice the celery the same size as the onion, and roughly chop parsley, dill. and mix together with the onions, lemon juice, dulse flakes, and salt.

Using a food processor, blend the walnuts and soaked sunflower seeds, and dry sunflower seeds together until the oil starts to show on the bowl , and it becomes similar to nut butter, about 2-3 minutes.

Mix together well with wet ingredients and serve in lettuce wraps or on top of a salad with avocado, cucumber, carrot, red onion, and sprouts with your favourite dressing.

   Roasted Pumpkin Bowls using Mermaid Fare's Sugar Kelp    1 small pumpkin or seasonal gourd   2 x 250mL (2 cups) coconut cream  1 tsp sea salt  1 tsp pepper + extra for seasoning  250g sliced mushrooms of choice  1 tbsp minced ginger root  2 shallots, minced  10g Sugar Kelp  1 tsp minced garlic  Start by preheating the oven to 375C and line a baking sheet with parchment paper.   Soak the sugar kelp in cool water for   10 minutes, rinse and mince into small pieces.  Cut the pumpkins in half to create small bowls. Season bowls with salt and pepper.   Mix all ingredients together in and spoon evenly into pumpkin bowls.  Bake 25-30  Bake 25 -30 minutes or until a fork pierces the pumpkin easily and the coconut cream is browned on top. Top with toasted seeds, nutritional yeast, or seaweed flakes!

Roasted Pumpkin Bowls using Mermaid Fare's Sugar Kelp

1 small pumpkin or seasonal gourd

 2 x 250mL (2 cups) coconut cream

1 tsp sea salt

1 tsp pepper + extra for seasoning

250g sliced mushrooms of choice

1 tbsp minced ginger root

2 shallots, minced

10g Sugar Kelp

1 tsp minced garlic

Start by preheating the oven to 375C and line a baking sheet with parchment paper. 

Soak the sugar kelp in cool water for   10 minutes, rinse and mince into small pieces.

Cut the pumpkins in half to create small bowls. Season bowls with salt and pepper. 

Mix all ingredients together in and spoon evenly into pumpkin bowls.

Bake 25-30

Bake 25 -30 minutes or until a fork pierces the pumpkin easily and the coconut cream is browned on top. Top with toasted seeds, nutritional yeast, or seaweed flakes!

   Mermaid Fare's Kaiso Seaweed Salad      Makes approximately 1.5 cups    This signature Mermaid dish is packed with plant based iron and can be enjoyed as a salad and mixed in with steamed rice or quinoa.  15g Hana Tsunomata (approximately 1 cup)  1 tbsp maple syrup  1 tbsp rice vinegar  2 tbsp gluten free tamari  2 tsp sesame oil  1/4 cup toasted sesame seeds  Rehydrate Hana Tsunomata in room temperature water for ten minutes. Drain, and shake or pat dry excess water.  Whisk together wet ingredients, pour over seaweed and mix well. Stir in toasted sesame seeds.  Marinate for a minimum of 20 minutes before serving.  Stays fresh for up to one week in the refrigerator and freezes well.

Mermaid Fare's Kaiso Seaweed Salad

Makes approximately 1.5 cups

This signature Mermaid dish is packed with plant based iron and can be enjoyed as a salad and mixed in with steamed rice or quinoa.

15g Hana Tsunomata (approximately 1 cup)

1 tbsp maple syrup

1 tbsp rice vinegar

2 tbsp gluten free tamari

2 tsp sesame oil

1/4 cup toasted sesame seeds

Rehydrate Hana Tsunomata in room temperature water for ten minutes. Drain, and shake or pat dry excess water.

Whisk together wet ingredients, pour over seaweed and mix well. Stir in toasted sesame seeds.

Marinate for a minimum of 20 minutes before serving.

Stays fresh for up to one week in the refrigerator and freezes well.

   Kelp Croquettes      Makes 12    These savory umami packed and nutritious patties are best served warm over steamed greens.  3 tbsp Kelp Meal  1/2 cup nutritional yeast  3 tbsp finely chopped sage or 1 tbsp dried  3 tbsp chopped parsley  3 tbsp chopped thyme  1 tbsp chopped oregano  1/2 tsp sea salt & pepper   1 1/2 cup gluten free oat flour   4 tbsp flax meal + 4 tbsp water   2 tbsp apple cider vinegar   1 tbsp soy sauce or GF tamari  1 tbsp maple syrup  1 tbsp oil of choice + 1/2 cup  1 shredded carrot  1 shredded zucchini  1 finely diced portobello  2 cloves garlic, minced   Preheat oven to 350 and line a baking sheet with parchment paper. Heat 1 tbsp of oil in a sauce pan and lightly sauté carrot, zucchini, garlic, and mushroom together.  Whisk together flax, 4 tbsp water, soy sauce, vinegar, oil, and maple syrup in a small bowl. In a large mixing bowl stir together remaining dry ingredients, herbs and sautéd vegetables. Stir in wet ingredients and mix well.  Form small 1/4 cup patties and bake for 20 minutes, turning once at 10 minutes. 

Kelp Croquettes

Makes 12

These savory umami packed and nutritious patties are best served warm over steamed greens.

3 tbsp Kelp Meal

1/2 cup nutritional yeast

3 tbsp finely chopped sage or 1 tbsp dried

3 tbsp chopped parsley

3 tbsp chopped thyme

1 tbsp chopped oregano

1/2 tsp sea salt & pepper

1 1/2 cup gluten free oat flour

4 tbsp flax meal + 4 tbsp water

2 tbsp apple cider vinegar

1 tbsp soy sauce or GF tamari

1 tbsp maple syrup

1 tbsp oil of choice + 1/2 cup

1 shredded carrot

1 shredded zucchini

1 finely diced portobello

2 cloves garlic, minced 

Preheat oven to 350 and line a baking sheet with parchment paper. Heat 1 tbsp of oil in a sauce pan and lightly sauté carrot, zucchini, garlic, and mushroom together.

Whisk together flax, 4 tbsp water, soy sauce, vinegar, oil, and maple syrup in a small bowl. In a large mixing bowl stir together remaining dry ingredients, herbs and sautéd vegetables. Stir in wet ingredients and mix well.

Form small 1/4 cup patties and bake for 20 minutes, turning once at 10 minutes. 

  Veggie Rice Paper Wraps   Oldie but a forever gluten free favouritewith Organic Nori Seaweed.  Lay quartered Nori sheets on top of dampened rice papers, top with julienned veggies/herbs/shallots/greens of choice and wrap it up!  Great for the lunch box, on-the-go or party pleasers 🏡 Serve with Sweet Thai Chili Sauce.  If you make them in advance lay a damp paper towel on top to prevent drying

Veggie Rice Paper Wraps

Oldie but a forever gluten free favouritewith Organic Nori Seaweed.

Lay quartered Nori sheets on top of dampened rice papers, top with julienned veggies/herbs/shallots/greens of choice and wrap it up!

Great for the lunch box, on-the-go or party pleasers 🏡 Serve with Sweet Thai Chili Sauce.

If you make them in advance lay a damp paper towel on top to prevent drying

   Micro Fudge Truffles       Makes 1-2 dozen    Do you have a sweet tooth? We understand! These fudge-y raw, vegan, and gluten free truffles are infused with Spirulina micro-algae and packed with fibre!  1 cup dates, pitted  1/4 cup walnuts  1/2 cup rolled oats  3 tbsp maple syrup  1 tsp pure vanilla  1 tbsp spirulina pellets or powder  1/4 cup cocoa powder +1 tbsp  Begin by adding the oatmeal to a food processor and pulsing into a course flour.  Add all remaining ingredients except cocoa and process on high for about 1-2 minute or until the mixture forms a ball in the container.  Add cocoa and process on low until the cocoa powder is well combined. Place 1 tbsp cocoa powder in a bowl and start to form your balls in desired size.  Place the formed balls one at a time into the bowl with cocoa powder and coating well before storing in the fridge in an air tight container.

Micro Fudge Truffles

Makes 1-2 dozen

Do you have a sweet tooth? We understand! These fudge-y raw, vegan, and gluten free truffles are infused with Spirulina micro-algae and packed with fibre!

1 cup dates, pitted

1/4 cup walnuts

1/2 cup rolled oats

3 tbsp maple syrup

1 tsp pure vanilla

1 tbsp spirulina pellets or powder

1/4 cup cocoa powder +1 tbsp

Begin by adding the oatmeal to a food processor and pulsing into a course flour.

Add all remaining ingredients except cocoa and process on high for about 1-2 minute or until the mixture forms a ball in the container.

Add cocoa and process on low until the cocoa powder is well combined. Place 1 tbsp cocoa powder in a bowl and start to form your balls in desired size.

Place the formed balls one at a time into the bowl with cocoa powder and coating well before storing in the fridge in an air tight container.

   Hana Tsunomata Seaweed Salad on Satay Buckwheat Noodles     1/4 cup dry Hana Tsunomata, rehydrated  2 portions of buckwheat noodles  5 dried shiitake mushrooms  Handful of thinly sliced napa cabbage  1/2 cup almond or peanut butter  2 tbsp tamari  2 tbsp mirin or rice vinegar  1 tsp chili flakes  1 tbsp sesame oil  1/2 cup reserved cooking water  2 green onions, sliced diagonally  Sriracha Sauce (Optional)    Bring 6 cups of water to a boil, add the dried mushrooms, boil for 15 minutes or until soft.   Whisk together tamari, vinegar, chili flakes, sesame oil, nut butter, and 1/4 cup of cooking water, set aside.   Add buckwheat noodles for 3-4 minutes. Do not overcook! Reserve 1/2 cup of cooking water, and drain the noodles using a fine mesh strainer.  Remove the stems from mushrooms and slice caps into thin strips.  Heat remaining cooking water in a wok or sauce pan, and simmer mushrooms for 2 minutes. Add satay sauce and cabbage, cooking for another 2 minutes.  Remove from heat and toss with buckwheat noodles. Top with Hana Tsunomata or Mermaid Fare's Kaiso Seaweed Salad. 

Hana Tsunomata Seaweed Salad on Satay Buckwheat Noodles

1/4 cup dry Hana Tsunomata, rehydrated

2 portions of buckwheat noodles

5 dried shiitake mushrooms

Handful of thinly sliced napa cabbage

1/2 cup almond or peanut butter

2 tbsp tamari

2 tbsp mirin or rice vinegar

1 tsp chili flakes

1 tbsp sesame oil

1/2 cup reserved cooking water

2 green onions, sliced diagonally

Sriracha Sauce (Optional)
 

Bring 6 cups of water to a boil, add the dried mushrooms, boil for 15 minutes or until soft.

Whisk together tamari, vinegar, chili flakes, sesame oil, nut butter, and 1/4 cup of cooking water, set aside.

Add buckwheat noodles for 3-4 minutes. Do not overcook! Reserve 1/2 cup of cooking water, and drain the noodles using a fine mesh strainer.

Remove the stems from mushrooms and slice caps into thin strips.

Heat remaining cooking water in a wok or sauce pan, and simmer mushrooms for 2 minutes. Add satay sauce and cabbage, cooking for another 2 minutes.

Remove from heat and toss with buckwheat noodles. Top with Hana Tsunomata or Mermaid Fare's Kaiso Seaweed Salad. 

   Nourishing Miso Soup      Serves 4    Traditional Miso soup is made with Wakame, and provides a source of nourishment any time of day.  20g dried Wakame (Alaria)  4 cups water  2-3 tbsp organic miso paste  1 tbsp gluten free tamari  2 green onions, sliced  1/2 cup tofu, diced small (optional)  1/2 cup dried shiitake mushrooms  Bring the Wakame, mushrooms, and water to a boil. Reduce heat and simmer for 15 minutes. Remove from heat and whisk in miso paste until dissolved. Stir in remaining ingredients and serve.

Nourishing Miso Soup

Serves 4

Traditional Miso soup is made with Wakame, and provides a source of nourishment any time of day.

20g dried Wakame (Alaria)

4 cups water

2-3 tbsp organic miso paste

1 tbsp gluten free tamari

2 green onions, sliced

1/2 cup tofu, diced small (optional)

1/2 cup dried shiitake mushrooms

Bring the Wakame, mushrooms, and water to a boil. Reduce heat and simmer for 15 minutes. Remove from heat and whisk in miso paste until dissolved. Stir in remaining ingredients and serve.

   Sweet & Spicy Asian Hana Slaw      Serves 4    Make this salad in advance so all the flavours can blend together. Serve with grilled tofu on top or as a side.  2 cups thinly sliced napa cabbage  1 yellow, red, or orange bell pepper, julienned  1/4 cup dry Hana Tsunomata, rehydrated  2 firm avocado's, seeds removed and diced  Handful of chopped cilantro + garnish  2 green onions, sliced diagonally  1-2 thai chili's, seeds removed and minced  1 firm mango, sliced  2 cups diced firm papaya    Dressing    2 tsp maple syrup  1 tbsp umeboshi vinegar  1 tbsp lime  1 tbsp sesame oil  pinch of sea salt  Whisk together dressing and pour over prepared salad ingredients in a large bowl, mixing well. Stays fresh for 2 days in the refrigerator.

Sweet & Spicy Asian Hana Slaw

Serves 4

Make this salad in advance so all the flavours can blend together. Serve with grilled tofu on top or as a side.

2 cups thinly sliced napa cabbage

1 yellow, red, or orange bell pepper, julienned

1/4 cup dry Hana Tsunomata, rehydrated

2 firm avocado's, seeds removed and diced

Handful of chopped cilantro + garnish

2 green onions, sliced diagonally

1-2 thai chili's, seeds removed and minced

1 firm mango, sliced

2 cups diced firm papaya

Dressing

2 tsp maple syrup

1 tbsp umeboshi vinegar

1 tbsp lime

1 tbsp sesame oil

pinch of sea salt

Whisk together dressing and pour over prepared salad ingredients in a large bowl, mixing well. Stays fresh for 2 days in the refrigerator.

   Turmeric Sweet Potato & Carrot Soup Topped With Sautéed Sesame Dulse Swiss Chard       Serves 4      Soup   Dulse adds the perfect salty finish and ultimate umami experience in this puréed soup - a chilly day type of soup.  1 medium sweet potato peeled & cubed   5 carrots peeled and chopped  1-2" chunk of ginger, minced  2" turmeric root peel & minced OR 1 tbsp powdered  1 tsp seaweed or sea salt  pepper to taste  4 cups vegetable stock or water  1tbsp coconut or oil of choice   Sesame Dulse Swiss Chard   4 cups washed & sliced swiss chard greens including the stems, chopped  2 tbsp sesame seeds  2 tsp sesame oil  2 tbsp dulse flakes  Heat sweet potato, salt and carrot together with coconut oil over medium-high heat and cook for 10 minutes, stirring often or until the vegetables start to brown.  Add minced ginger and turmeric and cook for a further 5 minutes. Cover with stock, adding more water if needed to completely cover vegetables.  Boil for 10 minutes, remove from heat and let cool. Use a high speed or immersion blender to puree the soup.  Heat a large pan, adding the sesame oil, sesame seeds, and swiss chard over high heat. Toss for 2 minutes then divide between soup bowls or save the rest.

Turmeric Sweet Potato & Carrot Soup Topped With Sautéed Sesame Dulse Swiss Chard

Serves 4

Soup

Dulse adds the perfect salty finish and ultimate umami experience in this puréed soup - a chilly day type of soup.

1 medium sweet potato peeled & cubed 

5 carrots peeled and chopped

1-2" chunk of ginger, minced

2" turmeric root peel & minced OR 1 tbsp powdered

1 tsp seaweed or sea salt

pepper to taste

4 cups vegetable stock or water

1tbsp coconut or oil of choice

Sesame Dulse Swiss Chard

4 cups washed & sliced swiss chard greens including the stems, chopped

2 tbsp sesame seeds

2 tsp sesame oil

2 tbsp dulse flakes

Heat sweet potato, salt and carrot together with coconut oil over medium-high heat and cook for 10 minutes, stirring often or until the vegetables start to brown.

Add minced ginger and turmeric and cook for a further 5 minutes. Cover with stock, adding more water if needed to completely cover vegetables.

Boil for 10 minutes, remove from heat and let cool. Use a high speed or immersion blender to puree the soup.

Heat a large pan, adding the sesame oil, sesame seeds, and swiss chard over high heat. Toss for 2 minutes then divide between soup bowls or save the rest.