Living with Hemp, do-it-yourself, Food & Recipes, Hemp

5 Hemp Heart Recipes You Can Easily DIY

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We’re hearing a lot about the nutritional boost that hemp seed can add to any meal! Just a couple of spoonfuls of hemp seeds and you’re done with your daily nutritional value. That’s easy health right there!

And it only gets easier with hemp seeds. They’re a superfood, alright, with their protein and fibre and essential fatty acids, and what not. But they’re also a superfood because it is extremely easy to use them! As simple as adding a handful to whatever meal is in front of you.

So here, to share our love of hempy food (#hempkatadka), we introduce to you 5 delicious foods that you can make with hemp seeds.

But before we treat our taste buds, let’s remind ourselves why it’s great to add #hempkatadka to our diet.

What makes Hemp Hearts so nutritious?

Protein

The seed of the hemp plant is the richest plant-based source of protein. These are a complete protein source in the sense that they contain all 9 essential amino acids. 

A 100g hemp seed serving can provide about 64% of the daily value of protein.

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A total of 181 proteins have been identified in hemp seeds. Hemp protein is high in globulins —the type of protein that enhances the immune system. Hemp seeds contain 33% of Albumin and 67% of Edestine.

This protein structure bears close resemblance to the proteins in the human body. That is to say, hemp seeds are easy on the body and digest easily.

Unsaturated fats

When it comes to essential fatty acids, hemp seeds are rich in both omega-3s and omega-6s as compared to whey (which contains only omega-3) and soy (which contains only omega-6) proteins.

They also contain phytosterols that help in reducing the amount of bad cholesterol in the body by reducing fat build-up in the arteries.

Hemp seed is one of the richest sources of ALA (alpha-linolenic acids), and is, therefore,  a very good source of healthy fat, particularly for those who do not consume fish or eggs.

Minerals and Vitamins

Hemp seeds are a great source of dietary fibre, Vitamins B and E, and dietary minerals such as magnesium, phosphorus, potassium, iron, and zinc. In a 100g serving, you’ll find 20% daily value of fibre, 61% of iron, 104% of zinc, and 197% of magnesium.

All About Hemp Food

Hemp seed is deliciously nutty, highly nutritive shelled seed of the hemp plant. Hemp seeds’ nutritional value is making them a popular choice among health enthusiasts while at the same time attracting manufacturers’ attention. 

Today, there are a plethora of hemp-based food items available in the market. Some of the most popular products are bread, energy bars, and dairy and meat products.

DIY Hemp Foods

But the most interesting thing about hemp food is that you can easily make it on your own! Self-preparing hemp food items allow you to avoid high amounts of preservatives, chemicals, sugar, salt, unhealthy fat, and calories.

It is especially beneficial if you or someone in your family has food allergies. You can be in control of what you put in your food. By cooking for yourself, you ensure that you and your family eat fresh, wholesome meals.

This can help you to look and feel healthier, boost your energy, stabilize your weight, and mood, and improve your sleep and resilience to stress. 

How to make DIY Hemp Foods?

Here is a list of 5 super simple and absolutely delicious hemp foods that you can make all on your own.

Hemp Seed Paranthas

We’re going to begin with the most desi meal of all times! This easy step-by-step recipe is to make every desi person’s love healthier with a protein punch!

Here’s what you’ll need:

  • 4 cups of multigrain flour 
  • 2 tablespoons hemp seed powder (If you don’t have hemp seed powder, you can grind hemp seeds in a grinder or buy hemp powder here.)
  • ½ tablespoon salt
  • 1 ½ cups of water
  • 6 tablespoons cooking oil (3+3 tablespoons)

Preparation Time: 20 min
Cooking Time: 20 min
Servings: 2

  • Add flour, hemp seed powder, and salt to a kneading plate.
  • Add a little water and bring the mixture together. Knead with consistent force. You’ll need to keep adding water until you get a smooth dough.
  • If you like technology, you can use a dough-maker too.
  • Once the dough is smooth enough so that it sticks together, divide it into 6 equal balls.
  • Roll the balls into small circles. Before rolling, add 1 teaspoon of oil to each ball and spread evenly and dust all the dough balls with flour.
  • Take one dough ball and roll it with a rolling pin.
  • Twist it in the shape of a triangle to make the parantha layered and crunchy.
  • Keep on dusting the dough with more flour to prevent it from sticking to the surface.
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  • Preheat a pan on a medium flame for about 5 minutes.
  • Place the triangular dough carefully on the pan and let it absorb heat.
  • As the parantha begins to turn a little brown, use a layer of oil to fry it. This step is optional if you’d like an unfried parantha.
  • Turn it over and repeat for the other side.
  • Remove from the pan once the parantha turns richly brown.
  • Repeat the same process for the remaining dough balls.
  • Serve onto a plate with curd, pickle, butter, and/or sauce.
  • Bonus: Add a cup of kadak chai to truly complete the meal!

Hemp Chickpea Hummus

Who doesn’t like hummus? Having hummus on hand always proves convenient especially if you try to take a lot of veggies. And adding hemp just boosts the nutritional value.

Here’s what you’ll need:

  • ¼ cup shelled hemp seeds (or hemp seed powder)
  • ½ teaspoon salt
  • 1 ½ cups cooked chickpeas or 1 can chickpeas, rinsed and drained
  • 2 tablespoons freshly squeezed lemon juice
  • 1 small clove garlic, crushed
  • 1 tablespoon tahini (optional)
  • ½ teaspoon ground cumin
  • ⅓ cup of water
  • Black pepper, Olive Oil, Paprika, Parsley for seasoning.

Preparation Time: 5 mins
Cooking Time: 5 mins
Servings: 6

  • Add hemp seeds/hemp seed powder and salt to a food processor. 
  • Grind for about 30 seconds. You should have a fine mash texture.
  • Add chickpeas, lemon, garlic, tahini, cumin, and water.
  • Process all ingredients until smooth and creamy. This should ideally take about 1-2 minutes. You can also stop every now and then to scrape the bowl down.
  • And you’re done! What you have with you is a chickpea hummus powered with hemp seeds.
  • To serve, put in a plate or a bowl, drizzle with some olive oil, and sprinkle with paprika, red pepper flakes, and/or chopped parsley/coriander.

If you have somehow managed to not devour it all at once, you can store it in the refrigerator for up to 5 days.

Hemp and Chickpeas Spread

We just love the combination of hemp and chickpeas. Even though hummus is absolute love, hemp seeds and chickpea spread is great on a sandwich, with veggies, or leftover chicken. You can also use it in place of your usual condiments on a burger! Or, serve it as a dip with some chips or snacks.

Ingredients:

  • 1 cup chickpeas
  • 1 ½ tablespoon vegetable oil of choice. To enhance the flavour of hemp seeds, it’s best to use hemp seed oil
  • 1-2 tablespoons of hemp seeds
  • 2 tablespoon sesame oil or tahini (whatever you prefer)
  • 1 clove large fresh garlic (or 2 small ones)
  • Salt to taste

Preparation Time: 5 min
Cooking Time: 5 min
Servings: 5

  1. Take chickpeas, hemp oil, and sesame oil/tahini.
  2. Blend them together until smooth.
  3. Mix garlic and salt.
  4. Now the spread is ready to use!

Hemp Seed Porridge

Start your day with a punch of nutrition! Hemp up your boring old bowl of porridge with some hemp seeds or protein powder. You can easily make hemp seed powder by grinding them in a grinder or buy it here.

Here’s what you’ll need:

  • 2 cups of milk
  • 1 cup raw, shelled hemp seeds (or hemp seed powder)
  • 3 tablespoons porridge
  • 1 cup of strawberries (or any other berry of choice), sliced
  • ¼ cup slivered almond
  • 2-4 cups of water
  • Sugar, Honey, Maple Syrup, or any sweetener of choice

Preparation Time: 5 min
Cooking Time: 5 min
Servings: 2

  1. Add porridge and water to a pressure cooker. Let it steam for 2-3 whistles.
  2. Once the steam is out, add milk and let it boil over a medium flame. If you’re using hemp seed powder, add it here.
  3. You want to boil the mixture for about 7-8 minutes until the porridge and milk are well-mixed together.
  4. Turn off the flame and add sugar. Mix well.
  5. Pour into a bowl and sprinkle hemp seeds on top. Add almonds, strawberries, and other toppings as per choice.

Hemp Seed Cake

Take your baked goods up a nutritional notch by baking hemp cookies, cakes, bread, muffins, and brownies. You will most likely forget that you even added them and can feel good knowing your delicious treat also has more protein, healthy fat, and iron than its regular counterpart.

Here’s what you’ll need:

  • 2 cups chopped pears
  • ½ cup raisins
  • 1 ¼ cups honey
  • ⅓ cup olive oil or any heat-safe oil
  • 2 eggs
  • 2 teaspoons lemon rind
  • 1 ½ cups of spelt flour
  • 2 teaspoons orange rind
  • ¼ cup hemp seed powder (if you don’t have hemp seed powder, you can grind hemp seeds in a grinder or buy hemp powder here)
  • 2 teaspoons vanilla
  • 1 teaspoon baking soda
  • 2 teaspoons baking powder
  • ½ cup of orange juice
  • ½ cup milk

Preparation Time: 1 hr
Cooking Time: 50 min
Servings: 1 cake

  1.  Beat together all wet ingredients including the citrus rind. 
  2. In a separate bowl, stir together the remaining dry ingredients. 
  3. Add wet to dry until just moistened. 
  4. Prepare a 10-inch glass baking dish by coating with a thin layer of olive oil or any heat-safe oil and pour one half of the batter in. 
  5. Layer the fruit and cover with the remaining batter. 
  6. Sprinkle the topping mixture evenly over the cake. 
  7. Bake at 350 degrees for 45 to 50 minutes or until evenly browned and baked in the middle.

There you go! Try these super-easy hemp seed recipes and power-pack your meals with wholesome nutrition. 

Which one did you like the best?

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