Hemp Hearts

Before changing to a whole foods eating pattern, I had never even heard of hemp hearts. Now, they are a staple food in our house. I eat them almost daily on my oats, and I use them to make the creamiest sauces and dressings.

Hemp hearts are hulled hemp seeds or the soft inner section of the seed of the Cannabis sativa plant. The full hemp seed is rarely consumed in its unrefined form, as it is hard to chew and unpalatable. It is generally made into hemp milk, hemp protein powder, hemp oil, or hemp hearts. In case you are concerned, hemp hearts do not contain psychotropic compounds, so they’ll be no getting high from your breakfast oats.

Here is why hemp hearts are worthy of inclusion in our eating-for-health, plant-centered diet:

High Protein:
Being a seed, whole hempseeds are a great protein source, with over 25% of their calories coming from protein. As the outer hull contains almost no protein, once they are removed, hemp hearts contain even higher protein levels and are estimated to be approximately 35% protein. www.pubmed.ncbi.nlm.nih.gov/20977230/

High in Nutrients:
”Hempseed possesses excellent nutritional value. It is very rich in essential fatty acids (EFAs) and other polyunsaturated fatty acids (PUFAs). It has almost as much protein as soybean and is also rich in Vitamin E and minerals such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc. Hempseed contains all of the essential amino acids and also contains surprisingly high levels of the amino acid arginine,” which has been shown to be beneficial for health health. www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/

High in Omega Fats:
As we talked about in our discussion of flaxseeds, non-fish eaters need to be aware of their omega fatty acid consumption, as omegas are essential and must be either consumed in food or supplemented. Hempseed contains high concentrations of omega fats. “Hempseed is particularly rich in omega-6 fatty acid linoleic acid (LA) and also contains elevated concentrations of the omega-3 fatty acid alpha-linolenic acid (ALA). The LA:ALA ratio normally exists in hempseed at between 2:1 and 3:1 levels. This proportion has been proposed to be ideal for a healthy diet.” www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/ These omega fatty acids are fabulous for heart health, are protective against depression and neurodegenerative disorders, and are useful in lowering cholesterol.

How to Use Hemp Hearts:

I like to make them into delicious, creamy sauces. Try them in:

Creamy Herby Hemp Dressing - www.feastingathome.com/creamy-herby-hemp-dressing/

Hempseed and Basil Pesto - www.thespruceeats.com/vegan-pesto-recipe-3377247

High Protein Hemp Hummus - www.thefullhelping.com/high-protein-hemp-hummus/

Cilantro Hemp Pesto - cookieandkate.com/cilantro-hemp-pesto-recipe/

Creamy Ranch Dressing - www.simple-veganista.com/creamy-lemon-herb-dressing/

Spicy Cilantro Sauce -www.thewell-nourishedbrain.com/blog/spicy-cilantro-sauce

Or make them into crackers - www.minimalistbaker.com/easy-seed-crackers-with-everything-bagel-seasoning/

Or try making Dark Chocolate Hemp Energy Bites - www.minimalistbaker.com/dark-chocolate-hemp-energy-bites/

Hemp hearts are also great in smoothies, in salads, or as a topping on dips or spreads. They add a subtle nutty crunch and a serious nutrient boost to any dish.

To make them more economical, I buy the big bag of organic hemp hearts at Costco. As with other nuts and seeds, be sure to store them in the fridge or freezer.

Happy eating!
🌱💕

If you’d like more information on the health benefits of hemp seeds, please see:
www.ncbi.nlm.nih.gov/pmc/articles/PMC7400098/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7891210/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3933972/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/