The Power of Hemp Seeds and How To Incorporate Them Into Your Diet

Vegkitchen.com

Hemp seeds are defined as a super food; they are one of the few plant foods containing the proper proportion of all nine essential amino acids and omega-3 fatty acids. Hemp also called industrial hemp, plant of the family Cannabaceae cultivated for its fiber.

Hemp seeds contain 10 grams of protein per ounce and are good source polyunsaturated fats. People with gluten sensitivity can use hemp seeds as a substitute for breadcrumbs to coat chicken or fish. You can also hemp seed milk by blending the hemp seeds with water which creates an alternative to dairy milk in drinks. Hemp seeds make a great substitute for people that have nut allergies.

1 Tbsp of hemp seeds contains 40 calories, 152 milligrams of potassium, 2.3 grams of carbohydrates, 1.6 grams of fiber, 5.3 grams of protein, 13% of the daily value of iron and 8% of your daily Vitamin A.

“Hearts” are shelled versions of this rounded seed with a texture similar of pine nuts and a mild grassy. The protein content in hemp hearts can be of significant benefit to vegetarians, athletes and anyone looking to add a healthy source of protein to their diet. Hemp seeds contain both soluble and insoluble fibers, which help regulate blood sugar level, control cholesterol, and keeps digestive tract moving smoothly. Hemp seeds can be consumed by adding 1Tbsp of them in salad dressing, smoothies, or cereals.

Hemp seeds can be found in any Walmart, Walgreen's, or any other supermarket that has a wide stock of nutritional seeds. Once opened, you can expect a bag of hemp seeds to last for about a year in the refrigerator or freezer. If you keep a package in your pantry, however, that shelf life will be more like 3 to 4 months.

Here is a recipe you can try using hemp:
Recipe for Banana Chocolate Chip Hemp Muffins

• 1 1/2 cups almond meal
• 1/2 cup Just Hemp 50% Hemp Protein Powder
• 1/4 teaspoon salt
• 1/2 cup granulated sugar
• 1/4 cup light brown sugar
• 1 teaspoon baking soda
• 3 ripe bananas, mashed
• 1/4 cup applesauce
• 1/4 cup low-fat buttermilk
• 1 egg
• 1 teaspoon vanilla extract
• 3 tablespoons mini dark chocolate chips 

Preheat oven to 400 degrees. In a large bowl, whisk together the almond meal, Hemp Protein Powder, salt, granulated sugar, light brown sugar, and baking soda. In a separate bowl, use a fork to mash together 3 ripe bananas. To the bananas, add the applesauce, buttermilk, egg, and vanilla extract. Mix to combine. Form a well in the center of the dry ingredients and pour in the banana mixture. Fold the flour mixture into the banana mixture until just combined. Add in the chocolate chips and mix until just combined. Add the batter to baking cups that are already placed in the cupcake pan. Bake for 1820 minutes at 400 degrees or until toothpick inserted into one of the center cupcakes comes out clean. Let cool in the cupcake tin for 10 minutes. Transfer the muffins into to a rack to help them completely cool.

Here are additional recipes incorporating hemp.

References available upon request.

Ilian Garcia

Nutrition Student

For more information on this article, please contact Dr. Raquel Garzon, Nutrition and Wellness Extension Specialist, at rgarzon@nmsu.edu