What’s the 411 on hemp seeds – and why the heck should you be eating them, anyway?! Hemp seeds, also known as hemp hearts when they’re shelled, are one of the most nutritious seeds you can eat. They’re loaded with protein, healthy fats (mainly omega-3s), vitamin E, and minerals like magnesium and zinc. A single tablespoon of hemp seeds contains about 5g of protein, so they’re a great addition to plant-based diets. And they taste good too! They’re deliciously nutty and slightly sweet, with a pleasant crunchy texture. Some compare them to chia seeds or flaxseeds; others say they remind them more of sunflower seeds. Hemp seeds are incredibly small, which makes incorporating them into your diet easy – you can add them to so many different things!
I’ve included some of my favorite ways to use hemp seeds below, but I encourage you all to think outside the box when it comes to using these nutrient powerhouses. The possibilities are endless!
Reading: hemp seeds in smoothies
Hemp seeds are a terrific addition to homemade protein bars, granola bars, and energy balls. But they are also perfect for adding to all kinds of baked goods like breads, muffins, and even cookies! No matter which bar or baked good you add them too, it’s a good thing – they add a nutty little crunch along with a supercharged nutrient boost. Win/win.
Read more: How to make a milkshake with protein powder
Recipes to try:
- Chewy Superfood Hemp Protein Bars from Nutrition Stripped
- Apple Hemp Muffins from Plant Powered Kitchen
Read more: How to make iced green tea with honey
Hemp seeds are an incredible way to increase the nutrient density of any leafy green salad – sprinkle 3-4 tablespoons of hemp seeds on top of your favorite salad before serving. They’re also perfect for blending into non-dairy salad dressings, as they contribute a beautiful thick creaminess. Hemp seeds also give the dressing a boost in healthy fat, which helps our bodies absorb the fat-soluble vitamins often found in salads, like vitamins A, K, and E.
Read more: How to make a milkshake with protein powder
Recipes to try:
- Chopped Power Salad with Baked Tofu and Almond-Miso Dressing
- Kale Hemp Tabbouleh from Nutrition Stripped
- Raw Tangled Thai Salad from Clean Wellness
- Hemp Seed Dressing & Spring Salad from Edible Perspective
Not only do hemp seeds add a protein punch to smoothies along with a serious nutrition boost, but they’ll help give your smoothie a creamy texture when you blend them with your other ingredients. And if you forget to throw them in the blender, garnish your smoothie with a tablespoon of hemp seeds on top! If you’re not a fan of protein powders, hemp hearts are a great alternative because they pack so much protein in such a small amount.
Bonus: You can also make your own homemade milk with hemp seeds – and unlike nut milks, no soaking is needed! Add 1 cup of hemp seeds, 4 cups of filtered water, and a sweetener such as honey, maple syrup, or Stevia to the pitcher of a blender. Puree and strain through cheesecloth or a nut milk bag and discard solids, then refrigerate your hemp milk in an airtight mason jar or pitcher for up to three days. Use your creamy homemade hemp milk in your smoothies just as you would any other milk – or try it with cereal, porridge, or (my favorite) dip cookies into it!
Read more: How to make a milkshake with protein powder
Recipes to try:
- Strawberry, Coconut & Lime Smoothie
- Mango Banana Green Smoothie from Skinny Taste
- Homemade Hemp Milk & Mexican Chocolate Hemp Frostie from Ricki Heller
- Strawberries & Cream Smoothie Bowl from Henry Happened
I love including hemp seeds in granola or muesli recipes to add not only an extra boost of protein, but also a slightly sweet and nutty flavor. Because of hemp seeds’ small size, they’re perfect to throw in along with other standard granola or muesli ingredients – without sacrificing the texture. For a double boost of hemp seed goodness, try soaking your hemp-boosted muesli in a little creamy homemade hemp milk.
Read more: How to make a milkshake with protein powder
Recipes to try:
- Nourishing Muesli from Nutrition Stripped
- Super Seed Trifecta Granola from Keepin’ it Kind
- Banana Hemp Granola from Happyolks
Manitoba Harvest Hemp Hearts Giveaway
If you’d like to experiment with hemp seeds, we’re giving away an 8-oz bag of Manitoba Harvest hemp hearts over on our Marketplace here! You can enter once a day throughout June.
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