Hemp is an amazing, multi-purpose plant. There are about a dozen species of hemp planted for their nutritious and edible seeds. These seeds, considered superfoods, are used to make a range of healthful products, like hemp milk, hemp oil and hemp cheese substitutes, among others.

The many health benefits of hempseeds

Hempseeds are a crunchy and nutritious addition to any dish. These seeds also boast some science-backed health benefits to their name.

Hempseeds contain essential nutrients

The numerous health benefits of hempseeds are related to their nutritional content. Omega-3 and -6 essential fatty acids, for instance, comprise more than 30 percent of hempseeds. Hempseeds are also abundant in plant protein and all nine essential amino acids, the latter often referred to as the building blocks of protein. In fact, more than 25 percent of the seeds’ total calories are from plant proteins. This is more than the 16–18 percent of other healthy seeds like chia seeds and flaxseeds.

Hempseeds reduce heart disease risk

Eating hempseeds can also lead to better heart health. The seeds are one of the richest sources of arginine, an amino acid that produces nitric oxide, a gas molecule that helps reduce blood pressure for better circulation. In the long run, this can help lessen the risk of heart disease, one of the leading causes of death around the globe.

Hempseeds treat skin disorders

Instead of using ointments and skin medication, start eating more hempseeds to boost skin health. The omega-6 and omega-3s in these seeds can help boost immune response to skin infections and disorders. In fact, studies suggest that hempseeds offer relief from eczema, a common form of skin inflammation.

Hempseeds help with menstruation and menopause

High amounts of gamma-linolenic acid (GLA) in hempseeds produce prostaglandin E1, a kind of lipid that minimizes pain and discomfort linked to difficult menstruation and menopause.

The mechanisms behind these beneficial effects are still unclear, but scientists speculate that the GLA in hempseeds may be capable of regulating hormonal imbalances and inflammation linked to menstruation.

Hempseeds support digestion

Hempseeds are made up of about 20 percent soluble fiber and 80 percent insoluble fiber. Soluble fiber acts as food for the good bacteria in the gut that regulate digestion and protect against gastrointestinal infections. Insoluble fiber, on the other hand, binds to stool to help make it easier to pass through the gut. This fiber has also been linked to a reduced risk of diabetes.

Recipes using hempseeds

Hempseeds are considered one of the most indispensable plant-based proteins out there. Use these tried and tested hempseed recipes to get the most from this superfood’s numerous health benefits.

Hempseed lentil burger recipe

In the mood for burgers? Try this vegan patty recipe. Made using lentils, almond flour and hempseeds, these patties boast a higher protein content than the frozen ones at the supermarket.

Ingredients:

• 1 1/4 cups cooked lentils
• 1/2 cup almond flour
• 1/4 cup tahini (sesame seed paste)
• 1/2 teaspoon ground paprika
• 1 teaspoon ground celery seeds
• 1 tablespoon ground cumin
• 1 tablespoon dried parsley
• 1 onion, chopped
• Hempseeds

Preparation:

1. Preheat the oven to 450 F. Line a baking pan with parchment paper.
2. Using a food processor, pulse together all of the ingredients until a thick dough forms.
3. If the ingredients aren’t binding, add water one tablespoon at a time and continue pulsing.
4. Measure half a cup of dough for each portion, then roll them into balls.
5. Cover the balls with hempseeds. Place them on the baking pan, leaving space in between each ball.
6. Flatten the balls into patties, then bake them for 20 minutes.
7. Flip the patties, then bake them for another 10 minutes. Serve while hot.

Veggie, hemp and millet nuggets

The bite-sized nuggets are the ultimate plant-based, grab-and-go snacks. Each nugget is chock-full of plant protein, antioxidants and micronutrients. The nuggets are also a good substitute for frozen chicken nuggets at the supermarket and the processed, deep-fried ones from fast-food restaurants.

Ingredients:

• 1 cup of cooked millet
• 1 tablespoon avocado oil
• 1/2 cup grated broccoli
• 1/2 cup grated carrot
• 2 small shallots, peeled and grated
• 1 teaspoon minced rosemary
• 1/2 teaspoon ground turmeric
• 1 pinch cayenne pepper
• 2 tablespoons shelled hempseeds
• 1 1/2 teaspoons ground psyllium husk
• 1 1/2 tablespoons grainy mustard
• 1 tablespoon nutritional yeast
• 2 tablespoons raw cashew butter
• 2 tablespoons water
• 1 tablespoon pure maple syrup
• 1 teaspoon fresh lemon juice
• 1 small clove of garlic, grated
• Sea salt
• Ground black pepper

Preparation:

1. Preheat the oven to 400 F.
2. In a small pan, heat the avocado oil. Then, add the grated broccoli, carrot and shallots. Add salt and pepper to taste and cook until the vegetables are tender.
3. Stir in the rosemary, lemon zest and cayenne pepper. Turn off the heat, then pour the mixture into the food processor.
4. Measure a cup of the cooked millet, then pour it into the food processor.
5. Add the hempseeds, ground psyllium husk, nutritional yeast and grainy mustard. Add salt and pepper to taste.
6. Run the food processor on high until the grains and vegetables start clumping.
7. To form the nuggets, measure out 2 tablespoons of the mixture per nugget. Shape them into little patties or free-form shapes on a parchment-lined baking sheet.
8. Bake the nuggets for 22 minutes, flipping them in intervals.
9. To make the dipping sauce, whisk together the raw cashew butter, water, maple syrup, mustard, lemon juice, garlic and salt.

Lentil, quinoa and hempseed meatballs

These plant-based “meatballs” are great for increasing plant protein intake. Each meatball contains lentils, quinoa, hempseeds, flaxseeds and herbs, making it far healthier than the traditional meatball.

Ingredients:

• 1 cup cooked red lentils, drained
• 1/2 cup cooked quinoa
• 3 tablespoons dried tomatoes, chopped
• 1 tablespoon ground flaxseeds
• 2-3 tablespoons shelled hempseeds
• 1 tablespoon oat flour
• 1 tablespoon nutritional yeast
• 1 teaspoon fresh oregano
• 1/2 teaspoon crushed garlic
• 1/2 teaspoon crushed onion
• 1/4 teaspoon sea salt
• 1/8 teaspoon ground black pepper
• 1/2-3/4 cup gluten-free bread crumbs

Preparation:

1. Using a food processor, combine all the ingredients except the bread crumbs.
2. Use a tablespoon to scoop out the mixture and mold each one into a ball.
3. Roll each ball into the bread crumbs to coat them.
4. You can then bake them in an oven preheated to 400 F or saute them over medium heat using coconut oil. Serve alongside pasta, mashed potatoes or egg noodles.

Hempseed pesto pasta salad

This gluten-free, nut-free and oil-free pasta recipe is ideal for those that cannot tolerate the said ingredients or substances due to health issues. Despite the lack of certain nutrients, this pesto pasta salad recipe is still chock-full of all 20 amino acids, protein and essential minerals, thanks to hempseeds.

Ingredients:

• 1 1/2 cups hempseeds
• Juice of 2 lemons
• 1/2 cup water
• 1 cup basil leaves
• 1-2 garlic cloves
• 1/2 teaspoon salt
• 1 cup sundried tomatoes
• 2 tablespoons white vinegar
• 12 ounces gluten-free pasta
• 2 cups arugula

Preparation:

1. In a large pot, cook the pasta as directed on the package.
2. To make the pesto sauce, blend together hempseeds, lemon juice, water, basil, garlic, white vinegar and salt until smooth.
3. Strain the cooked pasta and transfer it into a bowl. Pour the pesto sauce and stir until the pasta is coated throughout.
4. Mix in the sundried tomatoes and the arugula. Toss to mix all the ingredients and serve.

Hempseed and banana muffins

These nutritious muffins are ideal breakfast foods and afternoon snacks. Each one offers a significant amount of potassium, plant protein and omega-3s. Plus, these muffins aren’t going to cause a spike in blood sugar.

Ingredients:

• 1/4 cup hempseeds
• 2 tablespoons ground flaxseeds
• 6 tablespoons warm water
• 1 cup gluten-free flour
• 1 teaspoon baking soda
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon fine sea salt
• 1/2 cup coconut palm sugar
• 1/2 cup coconut oil, melted
• 2 ripe bananas
• 1 teaspoon vanilla extract

Preparation:

1. Preheat the oven to 325 F. Line a muffin pan with parchment paper.
2. In a medium bowl, mix the ground flaxseeds and warm water. Set it aside.
3. In a larger bowl, mix the gluten-free flour, baking soda, baking powder and salt.
4. Mash the bananas and add them to the bowl with flaxseeds. Stir in the coconut palm sugar, coconut oil and vanilla extract.
5. Combine the contents of the two bowls and mix well.
6. Stir in the hemp seeds.
7. Scoop the mixture into the muffin pan. Bake for 30 minutes or until the muffins are golden on the top.
8. Leave the muffins to cool before serving.

Hempseeds are nutritious, delicious and simple enough to incorporate into a balanced diet. Eat them on a regular basis to make the most of their nutrients and health benefits.

Sources:

MedicalNewsToday.com

Healthline.com

ShalomHomestead.com

TheFirstMess.com

FeedingYourBeauty.com

MakingThymeForHealth.com

PureElla.com