Loving the BITE: 3 Simple Hemp Seed Recipes


What’s all this buzz about Hemp Seed (Hemp Hearts)?  I’ll admit it, I’m a newbie in this department.  How many of you have tried hemp seeds?  After being inspired by Darryl’s review and what I’ve found in researching them, I’m now on-board the hempseed nutrition bandwagon.  Why?

They are simply a natural whole food with a whole-lotta nutrition to offer.  Healthy fats, highly absorbable proteins, and more!  To help any other newbies out there, here are 3 simple ways to add them to your diet:

Hemp Seed Power Cereal: Mix ¼ cup raw sunflower seeds, 2 tablespoons hemp seed, 2 tablespoons cacao nibs, 2 tablespoons unsweetened dried berries, ½ tsp cinnamon, 1/8 tsp salt, 1 tbsp raw shredded coconut.  Drizzle with 1 tsp organic raw honey and enjoy with any type of milk or yogurt.  Or, just spoon some hempseeds onto your favorite cereal for any extra healthy fat and protein boost.

Hemp Seed Bars: In a large bowl, mix ¼ cup chia or flax seeds, ¼ cup sesame seeds, ¼ cup raw shelled pumpkin seeds, ¼ cup whole hemp seeds, ¼ cup dried fruit, ½ teaspoon sea salt, 2 teaspoons cinnamon, 1/3 cup melted organic coconut oil, 1 Tablespoon vanilla, and ½ cup organic honey.  Once well-mixed, immediately transfer to a large cutting board. Cover with oiled waxed paper (oil side down) and press flat with your hands or with a rolling pin.  Place in refrigerator until firm, then cut into squares.  Store in the refrigerator.

Hemp Seed Pesto Sauce: Since hempseeds are often described as having a pinenut-like flavor, they work well in pesto recipes.  In a food processor, mix 2 c organic hemp seeds, 1 c extra virgin olive oil, 2-4 garlic cloves, juice from 2 lemons, 1-2 cups fresh basil (to taste), salt and ground black pepper to taste.  If you’d like, you can also add ¼ cup parmesan cheese.  Process until smooth or desired consistency.


Hemp seeds are a concentrated source of nutrients.  We’re talking SuperFood qualities.  Darryl did a great job of covering it in his Hemp Seed post.  In addition to his review, I’ll add mine.

Add hempseeds to your diet, and you’ll get:

Protein. Highly digestible and absorbable protein including all essential amino acids – this makes hempseeds a “complete” protein.   What’s more, the structure of the proteins, which are globular proteins, are similar to ones manufactured in our blood making them readily digestible and usable by our bodies.   Eat 100 calories-worth of hempseeds and you’ll get 5.5 grams of protein – a great source of vegetarian protein at that!

Plant-based omega-3 fatty acids (ALA).  Eat 100 calories worth of hempseeds, and you’ll get 1.5 grams of ALA omega-3s (these are different than the DHA/EPA found in fish, but super-beneficial nonetheless).  In fact, since you’ll only get about 5 grams of omega-6 fatty acids, you’re intake of omega-6s to omega-3s is less than 4:1.  Why’s this important?  Overall, we want to strive for a ratio of 4:1 omega-6:omega-3’s or less to reduce our bodily inflammation, reduce heart disease, and promote healthy blood sugars and overall wellness.  Since most Western-Diet foods are heavy on the omega-6’s, we need all the help we can get from high omega-3 foods.

You’ll also get a good amount of Vitamin E, fiber, calcium and iron packed into a great-tasting seed.  And on the other hand, here’s what you won’t get: very little or no sodium, cholesterol, trans-fats, colorings, flavorings, or unnatural chemicals.

And in case you’re wondering about any hempseed – marijuana connection, www.nutiva.com states “Marijuana and hemp both come from the same species of plant, Cannabis sativa L., but from different varieties. There are different varieties of Cannabis, just as Chihuahuas and St. Bernards are different breeds of dogs, Canis familiari.  Marijuana is the flowering tops and leaves of psychoactive varieties of Cannabis that are grown for their high THC content.  Hemp, also referred to as industrial hemp, are low-THC varieties of Cannabis that are grown for their seeds and fiber. Hemp is grown legally in just about every industrialized country except the USA.”  You can find more detailed information and hempseed FAQ at http://nutiva.com/faq/hemp-faq/ .

Lastly, remember to store any hemp products in the refrigerator or freezer, and to use them within 8-12 weeks of opening.  If you want to expand beyond seeds, you can find hemp oil, hempseed powders, and hempseed products.

If you’ve never tried them before, this week’s a good week to try something new.  Just like a new cycling route, new foods keep healthy eating fresh and intriguing!

Fuel Your Ride. Nourish Your Body. 

Enjoy Your Ride
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5 Responses to “ Loving the BITE: 3 Simple Hemp Seed Recipes ”

  1. bubblers on May 18, 2016 at 6:43 am

    These are great recipes, I love hemp seeds in small doses, large doses the taste becomes overwhelming, thank you for sharing!

  2. Millville_gal on February 10, 2012 at 3:52 pm

    thank you Darryl for hemp seed bar recipe.I try to eat alot of raw so will make those for sure.Have been using hemp since last oct amazing.wonderful for cleaning the colon on daily bases.1tbsp daily is enough.Thanks for great info.

  3. Kelli on February 9, 2012 at 3:53 pm

    Hi Steve & Jen, Thanks for the comments. For me, having some simple recipes helps a lot when introducing a new food.  Thanks to Darryl for the intro to Hemp Seeds!  Hope you enjoy!  Kelli 

  4. Jen on February 9, 2012 at 2:21 pm

    All I’ve been hearing about lately is hemp seeds so I really need to get some.  I’m saving these recipes for when I do.  Thanks.

  5. Steve on February 9, 2012 at 8:41 am

    I have heard Darryl talking about hemp a few times and have yet to try it.  Thank you for these recipes and now I really must go find some and see what all the excitement is about.


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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

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Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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