This recipe uses one of our favorite recipes, the Raw “Tuna” Salad, and enhances it by mixing it with fresh vegetables and spooning it inside avocado halves. And who was it that said that you can’t eat anything on a raw food diet? We understand that the raw vegan diet can seem limiting, but you just have to think outside the box. When you get creative with ingredients, there’s no limit to what you can make.

This isn’t raw tuna in the classic sense; rather, it’s more similar to tuna salad. How does one go about making raw tuna without using fish? Well, this recipe uses raw sunflower seeds and various seasonings that yield a tuna salad-like flavor. The key ingredient is dulse, which makes it taste like it was from the sea, so to speak. Dulse is naturally salty with a pleasant minerality that tastes like, well, the ocean. That makes it perfect for the raw “tuna.” If you have some extra seasonings that you think may fit well with the recipe, you can add them as well. We encourage you to let your inner chef out and season like a champ, so long as the seasonings are cleanse-approved.

This is a very filling entree, so don’t make too much. You can always use less avocados and fill more avocados with the “tuna” in the coming days after you make it.

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Iodine is an essential mineral that is easily attainable through your diet. Without sufficient iodine intake, the thyroid cannot produce hormones, which affect many bodily functions. Thyroid hormones work to regulate metabolism and assist with bone and brain development during pregnancy and infancy. If you don’t meet the recommended daily intake (RDI) of iodine, which is 150 micrograms (mcg) for most adults, you will need to supplement. 

What Is Iodine And Why Do You Need It?

Roughly one third of the world’s population is deficient in iodine. People who live in areas with soil that has low iodine content (many countries in Europe and United Kingdom) often fail to consume the RDI of iodine. When the body doesn’t have enough iodine, the thyroid cannot make enough thyroid hormones, which maintain healthy cells and normal metabolic rate. Pregnant women require more iodine (about 240-300 mcg per day) because it supports fetal brain and skeletal development. You don’t need an excessive amount of iodine because too much can negatively impact your health. Do not exceed 1,100 mcg per day, which is 7.3 times the RDI. 

Why Is Salt Iodized?

In the early 1900s, many people experienced iodine deficiency. The reason for this was because iodine could only be found in saltwater fish and grains grown in iodine-rich soil. For landlocked residents, particularly in the middle of the country, obtaining those foods was near impossible. In an effort to combat this deficiency, the government began fortifying salt with iodine in 1924.

Nowadays, it’s very easy to get iodine from a variety of plant-based foods. We’ve detailed the best vegan sources of iodine below. 

Wakame

This popular seaweed has a slightly sweet flavor, and it is popularly used to make miso soup. The amount of iodine in wakame will depend on where it grows. For example, wakame from New Zealand and Australia has less iodine than wakame from Asia. A collection of studies found that wakame generally averages to about 66 mcg per gram, which amounts to 44% of the RDI. 

Potatoes

These starchy root vegetables are beneficial for your health, so long as you don’t solely eat them in French fry form. They contain healthy amounts of vitamins B6 and C, and one medium Idaho potato contains about 60 mcg of iodine. You can steam, sauté, roast, or boil and mash potatoes to get the iodine. 

Kombu Kelp

Kombu kelp is a brown seaweed that’s either sold in fresh sheets or dried in the form of a fine powder. One sheet of kombu kelp can contain up to 2,984 mcg of iodine, which is 2,000% of the RDI. Now, this is an excessive amount, which can be dangerous for people with existing thyroid problems, but you can consume a little to meet the RDI. One study examined the iodine content in various seaweeds from different Asian countries. The results determined that kombu kelp had the highest amount. 

Navy Beans

Which navy beans are the strongest? The seals, obviously! Bad jokes aside, navy beans got their name because they were one of the most common foods eaten by sailors. While they are rich in iron, folate, fiber, and potassium, navy beans also contain 32 mcg of iodine per 1/2 cup. You can add them to soups, stir-fries, stews, and more. 

Cranberries

We aren’t talking about Craisins and we are definitely not talking about canned cranberries. Fresh cranberries contain beneficial polyphenols and antioxidants that exhibit anti-cancer and anti-inflammatory properties. They also contain 400 mcg of iodine per four ounces. They are abundant during the fall and winter months because that is when they are in season. Get your hands on them to increase your iodine levels!

Dulse

Yes, we included another seaweed on this list, but seaweeds happen to be the best sources of iodine for vegans. Dulse is a red algae that contains a lot of minerals, including iron, potassium, and vitamin B6. It’s cholesterol- and fat-free and contains 1,169 mcg of iodine per 7 grams. You can season foods with dulse instead of salt if you need a little more acidity. 

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So you want to lower your high blood pressure. You are not alone. High blood pressure or hypertension is an extremely common condition that affects nearly everyone at some point. Poor dietary choices, obesity, chronic stress, lack of exercise, or high alcohol consumption are some of the causes that lead to high blood pressure or hypertension. Fortunately, it is easily detectable and you can start working on how to lower it.

What is High Blood Pressure?

The heart has to work to pump blood through the arteries. If the arteries are narrow and the heart has to pump more blood, the person will likely have higher blood pressure because of the restricted blood flow. A person with a blood pressure reading of 140/90 mm Hg or higher is considered to have high blood pressure. If you don’t take action and treat high blood pressure, there is a higher risk of having a heart attack, stroke, or even having kidney failure.

High Blood Pressure in Men and Women

1 in every 3 American adults has high blood pressure and women are just as likely to develop it as men. High blood pressure affects more men under age 45 than it does women. Between the ages of 45 and 54, the percentage of men and women with hypertension is roughly equal, but the percentage of women increases after age 55. The reason the for the increased percentage of women with high blood pressure in later years is because estrogen levels fall after menopause. Women and men can develop high blood pressure similarly via physical inactivity, poor eating habits, obesity, or high salt intake. Contraceptive pills may increase a woman’s risk for high blood pressure, so check it regularly if on a birth control pill.

Tips to Lower High Blood Pressure (Hypertension)

1. Lower Salt Intake

When your diet has a high amount of salt in it, your body will hold extra water, which increases blood pressure. In addition to avoiding salt, it’s best to steer clear of fast foods, processed foods, or canned foods. Use salt-free seasonings, or Himalayan or sea salt in low amounts. A salt alternative, which is more beneficial to the body, is Dulse. Dulse flakes are the perfect salt substitute for those on a low salt diet. Dulse provides sodium and potassium, which is an essential sodium-balcancing mineral. Both sodium and potassium work together to provide proper fluid balance inside and outside each cell. Additionally, keep a heart-healthy diet, which avoids hydrogenated ingredients, high fat content, and incorporates fresh fruits and vegetables.

2. Lower Stress

This may seem like it is easier said than done, but there are many ways one can easily reduce stress. First, identify what makes you stressed and then eliminate it or channel that energy towards something like yoga, meditation, or tai chi. You can also increase your daily intake of magnesium, as it helps to naturally lower stress. You can take a magnesium supplement, or you can incorporate magnesium-rich foods like bananas, avocados, spinach, raw almonds, pine nuts, cashews, lima beans, chickpeas, or Swiss chard into your diet.

3. Lemon

Lemon juice is high in vitamin C, which is an antioxidant that helps neutralize the damaging effects of free radicals. Lemon keeps blood vessels soft and loosens things up, which can help reduce your blood pressure. Do not drink bottled lemon juice or anything from concentrate, as it can have sweetener or added sugars. Take the juice of half a lemon, mix it in a cup (8oz) of warm water, and drink in the morning on an empty stomach.

4. Garlic

With garlic, you get a whole bunch of health benefits in addition to lower pressure. Raw or cooked garlic has blood pressure lowering effects, and can help reduce cholesterol levels. Garlic stimulates nitric oxide production by relaxing your blood vessels. Your recommended daily garlic intake should be at least 1-2 crushed cloves. Why crushed cloves? This creates hydrogen sulfide, which promotes proper blood flow, removes gas, and decreases pressure on the heart. Always remember fresh garlic can be more beneficial for the body. Once the garlic is cut, the hydrogen sulfide rapidly loses its potency and will all but disappear within an hour of chopping.

5. Exercise

A little exercise goes a long way to helping reduce high blood pressure. It’s important to exercise daily, as this can reduce stress and promote healthy circulation. Don’t go overboard when you begin exercising, though. Start off by incorporating a daily walk into your routine. Make a scheduled time every day to exercise and stick to it. Once exercise becomes regular you can work out at different times, but a consistent workout time helps you to get in the habit at first. If you are limited by knee, hip, or back injuries, try swimming, yoga, rebounding, or using a recumbent bike. Aim for 40 minutes of moderate to vigorous physical activity 3-4 times per week if you want to lower blood pressure or cholesterol.

6. Restore Alkalinity

You may be wondering what alkalinity is. If you have a poor diet or eat lots of sodium, chances are that your body’s pH balance is heavily acidic. It’s best to avoid alcohol, sugar, meat, processed foods, and grains because these are the top 5 acid forming foods. To keep your heart healthy and lower blood pressure it’s ideal to have a neutral pH balance. You can do this by incorporating alkaline foods into your diet. Eat dark leafy greens, organic apple cider vinegar, berries, peaches, or root veggies like beets and turnips.

7. Black Seed

Black seed, or black cumin, has been known as a powerful cure for almost everything. You get a two for one with black seed because it helps to lower blood pressure and cholesterol. There are many anti-bacterial and anti-inflammatory properties that strengthen the immune system and reduce high blood pressure. You can also take 1 teaspoon of black seed oil and mix it with fresh fruit juice or herbal tea. You can also take the 1 teaspoon by itself if you don’t mind the taste.

High blood pressure is something that you can easily avoid if you take the right steps. It doesn’t have to be an inevitable condition. You can easily use some or all of the tips above to start living a healthier, more energetic life.

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