Nutrition

4 Tips for Cooking with Hemp Hearts

By Savannah Hasty

Hemp heart are a universal superfood. Whether you’re trying a keto, paleo, or vegan diet, or simply want to add a healthy boost of nutrients and protein to your diet, hemp hearts can help you attain your wellness goals with minimal effort. They are packed with antioxidants and protein to promote healthy function of all the vital organ systems. Hemp hearts also provide these health benefits that make them a leading whole food supplement, over other ingredients such as flax and chia seeds:

  • Hemp hearts are a rich source of omega-3 and omega-6 fatty acids, the healthy fats your body and blood need to function properly.
  • Hemp hearts contain more protein per gram than many meats, eggs, and even some nuts such as almonds. Adding them to your daily diet will help keep you energized all day long.
  • Hemp hearts are also a rich source of vitamins and minerals including iron, zinc, magnesium, and fiber, as well as vitamins A, C, and E.

Hemp hearts are an all-around beneficial supplement to your diet no matter what your health goals may be. Plus, they are an all-natural and whole-food source of these nutrients, making them a better alternative to synthetic supplements. However, these small seeds aren’t always found in traditional cookbook recipes.

If you’re struggling to find a tasty and hassle-free way to add hemp hearts to your diet, here are some common ways you can incorporate them into your regular cooking and snacking.

1. Use them to garnish salads and meals.

You can add hemp hearts to salads or mix them in dressings for a healthy boost of protein. A sprinkle of hemp hearts on top of your breakfast yogurt, your avocado toast, or veggie casserole will provide a boost of nutrients without changing the flavor. Hemp hearts are also commonly used as a gluten-free replacement to breadcrumbs. You can also use them as a crunchy coating for baked chicken or fish instead of traditional breading.

2. Roast them for a stronger nutty flavor.

Hemp hearts have a mild nutty flavor, which makes them perfect for topping your favorite meals and snacks. However, if you want a stronger nut flavor, you can roast them in the oven with olive or hemp oil. This will bring out their natural aromas and flavors to step up your cooking game to the next level.

3. Pair hemp hearts with hemp oil.

Hemp oil is a delicious, nutty oil that you can use as a dressing base or for marinating. Like hemp hearts, it is also packed with omega 3 and omega 6 fatty acids, which are healthier fats than those in canola or other vegetable oils. Drizzle some hemp oil and add a handful of hemp hearts to your next at-home salad or toast and enjoy a truly delicious and healthy snack.

4. Use hemp hearts instead of oats.

You can use hemp hearts to replace oats in a variety of recipes, especially baking recipes for no-bake oat bars and granola. They contain more nutrients and protein, and are easier to digest than grains. Below check out this simple recipe using hemp hearts for delicious honey granola.

Easy Hemp Heart Granola Recipe

You’ll need:

  • 3 cups rolled oats
  • ½ cup hemp hearts
  • 1 cup chopped almonds
  • ⅓ cup coconut oil
  • ⅓ cup honey
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • ½ cup dried fruit (blueberries, raisins, or any other dried fruit)

Instructions:

  1. Preheat oven to 350° F
  2. Combine oats, hemp hearts, almonds, dried fruit, and cinnamon
  3. Combine melted coconut oil, honey, vanilla extract, pour over dry mixture
  4. Stir well, and spread over a baking sheet lined with parchment paper, bake for 15 minutes. Take out and shake pan, stirring granola, and bake for another 15 minutes.
  5. Let cool and enjoy!

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