Have you cooked with hemp before? Add hemp\’s power to a variety of tasty recipes.
Hemp is growing in popularity once again. Spanning back 10,000 years, this fibrous plant was originally used in the manufacturing of ships’ sails and riggings. But only in the past century have hemp hearts become recognized for their vast nutritional components.
We heart hemp
There’s still a presumption by some that all hemp is grown for its psychoactive properties. But this is no more likely than linking all grain production to whisky or vodka. Unlike the US, Canada has long been producing hemp for dietary consumption.
Hemp is a plant-based, gluten-free protein powerhouse that adds a nutritional wallop to any dish or recipe. It is also naturally free of allergens and is by nature a non-GMO crop requiring minimal fertilizer and no pesticides or herbicides. And if that’s not enough to get you thinking about adding hemp to your everyday diet, consider that this underrated superfood contains
- a perfect 3:1 ratio of omega-6 to omega-3 fatty acids
- all nine essential amino acids
- antioxidants
- B vitamins
- fibre
Cooking with hemp
Hemp hearts, the soft insides of hulled hemp seeds, have a mild and slightly nutty flavour that rarely fights with other flavours in a recipe. Adding it to any dish provides a sense of fullness that can last for hours. Keep in mind that for any high-oil product, including hemp hearts, minimal or no cooking is preferable, as heat can dispel some of the essential fatty acids.
Recipes
- Curried Hemp Couscous
- Fall Harvest Hemp Salad
- Hemp and Kale Spread
- Easy Vanilla Hemp Milk
- Protein-Packed Granola
- Vegan Indian Lentil and Hemp Patties
5 healthy hemp products
Hemp hearts are the most common and versatile form of hemp. They can be added to your morning shake or breakfast cereal, sprinkled on toast, or folded into pancake batter.
Hemp oil is available at most health food stores. Substitute this mild-flavoured oil in your baked goods or salad dressings to tick another box on your nutrient checklist. Given that it’s so nutritionally rich, hemp oil should be kept refrigerated.
Hemp protein powder can be blended into smoothies for a boost of plant-based protein.
Toasted hemp hearts can be used in much the same way as raw hemp hearts. Consider sprinkling them on your salads and stir-fries.
Hemp flour may be a little more difficult to find, though it’s available at some health food stores. Use this gluten-free flour in baked goods, keeping in mind that the best substitution ratio is one-third hemp flour to two-thirds regular flour.
Did you know?
Hemp hearts are the soft insides of raw shelled hemp seeds.
5 quick ways to power up your snacks
Hemp Granola Parfait
In tall clear glasses, layer yogurt alternately with spoonfuls of 3 parts granola mixed with 1 part hemp hearts. Top with a dollop of yogurt and a fresh berry.
Hemp Apple Muffins
Using your favourite homemade muffin recipe, fold in a peeled, chopped apple and 1/2 cup (125 mL) hemp hearts. Sprinkle each muffin top with 1 Tbsp (15 mL) hemp hearts and bake.
Hemp and Granola Protein Power Balls
Combine a mixture of 3 parts granola with 1 part hemp hearts in a bowl. Stir in almond butter and liquid honey, adding just enough honey for mixture to stick together. With buttered hands, roll into 1 in (2.5 cm) balls and roll in a mixture of hemp hearts and rice crisp cereal. Refrigerate until firm.
Crunchy Hemp Cookies
Using a traditional recipe for chocolate chip or oatmeal cookies, stir in 1/2 cup (125 mL) hemp hearts. Shape into balls and press with fork. Sprinkle with some more hemp hearts before baking.
Hemp Hummus Pocket Snacks
Stir hemp hearts into hummus. Spoon into mini pita pockets lined with lettuce and top with chopped tomato and cucumber.
