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Discover the most delicious and creative anti-inflammatory Healthy Hemp Seed Recipes and learn more about the health benefits of hemp seeds & hemp seed nutrition, and how to cook with them in the kitchen at home.
Cooking With Hemp Seeds
Industrial hemp is an agricultural crop grown for many different purposes, including the culinary use of hulled hemp hearts and the creation of the very popular CBD Hemp Oil.
The seeds and the fibers of the hemp plant contain little to no cannabinoids and do not contain the cannabinoid THC. They do, however, contain rich nutrient benefits, similar to other popular edible seeds like chia seeds, sunflower seeds, or flax seeds.
Hemp by-products have traditionally been imported from other countries, like Canada, due to the 100-year ban on hemp agriculture by the US Government.
Now that growing Industrial Hemp is legal in the United States, it is likely that you will see more hemp production arising across the country as more people are embracing cooking with hemp seeds.
What Do Hemp Seeds Look Like?
Hemp seeds are tiny with an unusually soft texture compared to other seeds. They have an almost buttery consistency, making them enjoyable in a variety of different applications.
Hemp seeds have a very mild flavor and may offer some of the characteristic ‘hemp taste’ due to their low terpene content.
It is important to note that this flavor is extremely mild in comparison to the higher terpene content of the marijuana plant, which gives the plant the classic, strong and pungent odor typically associated with cannabis.
How To Eat Hemp Seeds
Hemp seeds are delicious straight out of the bag, but many popular uses include hemp seeds served on top of salads, popcorn, yogurt, eggs, vegetables and more.
The naturally mild, but nutty taste
You can also use hemp seeds to make a creamy and delicious homemade hemp seed milk as featured in this post.
What About Hemp Seed Oil?
The hemp seeds mentioned above are used to make a nutritive Hemp Seed Oil which is a popular option used in modern-day cooking. Hemp seed oil is a nutty-tasting, nutrient-rich oil extracted from the hemp seed that is used as an alternative to olive oil or coconut oil.
It is important not to confuse the culinary Hemp Seed Oil with the medicinal CBD Hemp Oil found on the market today. You can learn more about the difference in hemp oil options here.
Hemp Hearts vs Hemp Seeds – is There a Difference?
No, there is no difference between hemp hearts vs hemp seeds. The terms hulled hemp hearts and hemp seeds are used interchangeably and both represent the same hemp food product pictured below.
The Health Benefits of Hemp Seeds
Hemp seeds are a nutritious addition to almost any diet. They are a great source of protein, vitamins, and minerals that are needed to support a healthy body.
Hemp Seed Nutrition Facts
A serving of Hemp Seeds is considered to be 3-tablespoons, approximately 1-ounce, or 30 grams. This serving size nutritional breakdown is:
- Calories: 170
- Total Fat: 13 grams
- Saturated Fat: 1.5 grams
- Polyunsaturated Fat: 10 grams (this includes 8 grams of Omega-6 fatty acids and 2.5 grams of Omega-3 fatty acids).
- Monounsaturated Fat: 1.5 grams
- Carbohydrates: 3 grams
- Dietary Fiber: 3 grams
- Sugars: 1 gram
- Protein: 10 grams
Are Hemp Seeds A Good Source of Protein?
Hemp seeds are what I consider to be a good source of plant-based protein for those who are adopting a more plant-based diet with 10 grams per ounce.
Unfortunately, protein has no percent daily value, so it is important to use the amount of protein in grams on the nutrition facts label as a guide.
Are Hemp Seeds Nutrient Dense?
Nutrient-dense foods and beverages contain vitamins, minerals, dietary fiber, and other beneficial substances that may have positive health effects.
They are also naturally lean or low in saturated fat and have little or no added saturated fat, sugars, refined starches, and sodium.
This definition places hemp seeds in the nutrient-dense category because they have positive health effects due to the nutrient composition.
Vitamin & Mineral Content of Hemp Seeds
Aside from the obvious beneficial macronutrient breakdown of hemp seeds, they also contain many important nutrients that benefit health.
One serving, or three tablespoons, of hemp seeds contains:
- 100% daily value of Manganese
- 70% daily value of Magnesium
- 40% daily value of Phosphorus
- 30% daily value of Iron
- 30% daily value Thiamine (Vitamin B1)
- 30% daily value of Zinc
- 15% daily value of Folate
- 10% daily value of Vitamin B6
- 6% daily value of Riboflavin (Vitamin B2)
- 2% daily value of Calcium
Aside from offering many important nutrients, studies have shown that hemp seeds may help to protect the brain, boost heart health, reduce inflammation and improve skin conditions.
Are Hemp Seeds Legal?
Yes, hemp seeds and homemade hemp seed milk is legal to consume in the United States.
Industrial hemp has been recently legalized by the Federal Government with the passage of The Farm Bill in December of 2018 after a nearly 100-year prohibition.
Are Hemp Seeds Safe to Consume?
Culinary uses of hulled hemp seeds and hemp oil have been overseen by the FDA, who on December 20th, 2018 stated:
We are announcing that the agency has completed our evaluation of three Generally Recognized as Safe (GRAS) notices related to hulled hemp seeds, hemp seed protein and hemp seed oil and that the agency had no questions regarding the company’s conclusion that the use of such products as described in the notices is safe.FDA Press Announcement
Are Hemp Seeds Cannabis or Marijuana?
Hemp seeds are the seed of the hemp, or Cannabis sativa, plant. Both marijuana and hemp are derived from the Cannabis sativa plant, but each is a different species that result in two distinctly different plants.
Hulled hemp hearts are derived from the federally legal industrial hemp plant.
Industrial hemp is grown for its many industrial uses and is not considered to be marijuana until the THC content exceeds 0.3%. THC is the main psychoactive cannabinoid found in marijuana.
Is there CBD in Hemp Seeds?
Hemp seeds and nutritive hemp seed oil, extracted from hemp seeds, contain only trace amounts of any cannabinoid, including CBD, also known as cannabidiol.
There is no quantitative amount of CBD present in hemp seeds or homemade hemp seed milk.
These trace amounts are negligible, and would not produce any noticeable effects that can be typically associated with the use of CBD Oil.
There are instructions later on in this post for infusing your own homemade hemp seed milk with CBD oil if desired.
Do Hemp Seeds Contain THC?
No, hemp seeds, hemp seed oil, and homemade hemp seed milk
THC, a cannabinoid known for its psychoactive properties, is not naturally present in industrial farmed hemp. Remember, in order to be classified as hemp, a hemp plant must contain 0.3% or less THC content.
Hemp seeds themselves do not contain cannabinoids, therefore hemp seeds do not contain THC.
Can Hemp Seeds Get You High?
Theoretically, consuming large amounts of hemp seeds that have been contaminated by coming in contact with other parts of a marijuana plant could technically introduce enough THC into the body to cause a failed drug test, but the likelihood that someone would be able to consume enough hemp sees to do so is unlikely.
Because hemp seeds have negligible, trace amounts of cannabinoids, hemp seeds cannot get you high.
Hemp Seed Drinks, Smoothies & Breakfast Recipes
Delicious drinks and smoothies made with hemp seeds.
Green Dream Hemp Seed Smoothie
This Green Dream Hemp Seed Smoothie inspired by my book, The 30-Minute Thyroid Cookbook, is a whole food, plant-based, vegan, gluten-free, dairy-free smoothie that tastes amazing while delivering an abundance of nutrients and antioxidants. This smoothie includes options for infusing this drink with CBD oil.
Springtime Mango Smoothie Bowl with Edible Flowers
This delicious smoothie bowl is a plant-based, nutrient dense, gluten-free meal that can be completely customized with edible flowers or other nutritious garnishes like nuts, seeds, and fruit.
Hemp and Greens Smoothie
"Hemp seeds are the star of this smoothie. Three tablespoons of shelled hemp seeds deliver a full 10 grams of protein plus healthy fats and fiber so it will stick with you a lot longer than most smoothies of just fruit and vegetables. I use the hemp seeds instead of protein powder or yogurt – which would also be tasty if you do dairy."
Wild Blueberry Muffin Smoothie
"Toss in some flax and hemp seeds for fiber, plus cacao nibs for a fun crunchy surprise. Since there is already a lot of carb happening from the fruit, I opted to swap traditional dairy milk for unsweetened almond milk to add a liquid and some flavor without too many extra calories. Put it all in my single blender cup for the Ninja, and away it goes."
Make-Ahead Breakfast: Kefir & Hemp Overnight Oats
"Kefir Overnight Oats are the perfect subtly sweet make-ahead breakfast for busy week day mornings! Made with nutritious ingredients like whole grain oats, chia and hemp seeds, and bananas this is a great healthy breakfast."
Blueberry Banana Hemp Granola Parfait
"It’s often said that we eat first with our eyes, a perfect case for serving breakfast as a simple and eye-catching layered parfait. What a beautiful way to start the day, especially with the bonus of complete protein provided by the hemp granola."
Hemp Seed Entrees, Salads & Side Dish Recipes
Delicious entrees and side dishes made with hemp seeds.
Apple Cranberry Hemp Salad
"All the flavors of fall in one nourishing bowl! The combo of apple and cranberry is one of my seasonal favorites, taste and better nutrition-wise. It adds a ton of vitamins to your day including vitamin A, vitamin C and a range of B vitamins."
Broccoli Slaw Salad with Flaxseeds & Hemp Seeds
"In a large bowl, combine broccoli slaw with avocado and tomato. In a small bowl, mix vinegar, oil, and honey. Toss with broccoli slaw mixture. Top with almonds and seeds, and sprinkle with black pepper and salt to taste. Makes 4 servings."
Tofu Kale Power Bowl with Tahini Dressing (Vegan)
"This power bowl is packed with the nutrition power of baked tofu, kale, sweet potatoes, peas, peppers, hemp seeds, and tahini. It’s the perfect lunch to get you through the day, satisfied and primed for your best performance."
Better Hemp Seed Pesto
"This pesto packs plant protein, essential fatty acids, fiber, iron, magnesium, manganese, and more. This doesn't pack carbs, so pair it with your favorite carb or enjoy it with non-starchy veggies as part of a lower carb pit stop."
Classic Vegan Pesto
"The main substitution is using nutritional yeast instead of cheese! I’m also using a combination of walnuts and hemp seeds, instead of very traditional pine nuts. This simple reason for this is pine nuts are way to expensive where I live. No need to break the bank when walnuts and hemp seeds to the trick flawlessly."
Pumpkin Cilantro Pesto Sauce
"Hemp hearts are one of my favorite ingredients. They can add great texture to anything (pancakes, oats, salads, veggies, pizza, you name it), but also provide a good boost of healthy fats, protein, fiber and iron. Great as an anti-inflammatory boost for intense exercisers."
Baked Chicken Patties
"Chicken patties are fun to eat; they’re like cookies! But I’m not a fan of standing over a stove and individually frying them up. This recipe uses hemp hearts as the binder/thickener instead of breadcrumbs, keeping it gluten free and low fodmap. It also has the added bonus of boosting this recipe with omegas 3 & 6 fatty acids, magnesium, iron, fibre, folate, vitamin E, potassium and phytosterols "
Mini Sweet Potato Latkes
"We love to take a simple, classic recipe and reinvent it, creating a more healthy and nutrient-dense version of a beloved favorite. The vitamin A-rich sweet potatoes in our latkes provide a superfood upgrade as well as a heavenly sweet and flavorful twist on the standard version. We also skip the deep fryer in favor of baking these golden gems, creating a tender-inside-crispy-outside texture that’s filled with the perfect balance of creamy sweet potato and sorghum syrup with seasonal spices."
Grilled Veggie Nourish Bowl
"Hemp is a delicious and nutrient-dense plant with seeds that are incredibly healthy. Hemp hearts are high in protein and contains all 10 essential amino acids. These seeds contain an abundance of omega-3, omega-6 and omega-6 Gamma Linoleic Acid (GLA). Research shows that GLA helps lower cholesterol levels, decreases inflammation, promotes healthy skin and hair, aids in balancing hormones, and promotes overall heart health."
Hemp Pesto Panini Bites
"Pesto can be a delicious way to dress up any dish, but with the addition of hemp hearts this version is a flavorful powerhouse. Hemp hearts are high in omega-3 and omega-6 fatty acids as well as manganese, magnesium, phosphorous, dietary fiber, quality protein, and many more essential nutrients."
Stuffed Squash with Hemp Seeds
"Better nutrition means enjoying the foods you want, in better balance (and obviously deliciously.) That’s exactly what happens when you pair squash, one of my favorite winter vegetables, and stuff it with loads of flavorful vegetables and hemp seeds – an exceptionally rich omega-3 and 6 ingredient!"
Hemp Seeds Desserts & Sweet Treats
Delicious dessert recipes featuring hemp seeds.
Customizable Vegan Fruit, Nut & Seed Energy Bites
"These no-bake, Customizable Fruit, Nut & Seed Energy Bites, are a naturally vegan and gluten-free, nutrientdense snack you can feel good about feeding yourself and your family and can easily be made with ingredients you already have on hand."
Blueberry Coconut Energy Balls - Make Healthy Easy
"I really love a snack with healthy fats in them, especially in the morning. I just need the satiating fat to tide me over and help control my appetite all day. Plus, my boys need it too or they are hungry in 30 minutes. These snack Blueberry Coconut Energy balls have unsweetened coconut flakes and almond butter to nip hunger in the bud."
Anti-inflammatory Flax & Hemp Energy Bites - Paleo & Vegan
"These flax-hempseed bites are a convenient and tasty way to get in tons of anti-inflammatory omega three fats! For those of you seed cycling for hormone balance, two bites get in all your day’s servings of seeds! (Paleo & Vegan)"
Greek Yogurt Blueberry Hemp Bites
Snacking is always essential, but summer’s longer days and relaxed schedules give them added importance. These Greek Yogurt Blueberry Hemp Bites are just what the weather ordered! They’re refreshing, satiating and light. And that gorgeous blueberry colour- don’t they just look summery?
Hemp & Flaxseed Omega 3 Rich Muffins!
"These muffins supply a massive dose of omega-3 fatty acids, fiber, and protein to keep you going all day. The Omega 3 fatty acids incorporate themselves into your cell membranes, sending anti-inflammatory signals and exerting protective effects in many systems in our bodies."
Cashew Cookie Hemp Energy Bars
"While this recipe has more ingredients than some of my other bars or bites, the flavor is great and they may be slightly more filling from the yummy hemp protein. You can roll these into balls too but, I prefer bars rather than balls – much less messy to make the bars then to roll the mixture in your hands."
Peanut Butter Hemp Cookies
"If you haven’t noticed, I’ve been loving hemp seeds lately! They pack such a powerful nutrient punch and they’re so easy to mix into just about everything as an easy way to add things like iron, magnesium, omegas and protein."
Hemp Seed Cookies
"Have you ever heard of hemp seeds? They have become more trendy the past few years along with chia seeds, flax seeds, and more. Hemp seeds pack more protein, iron, and omega 3’s than chia or flax seeds so they are truly a nutritional powerhouse. Hemp seeds are extremely versatile and are great for mixing into desserts or oatmeal, as well as topping your yogurt or salad. It’s a great way to get a little extra nutritional boost."
Chocolate Hazelnut Truffles
"Our Chocolate Hazelnut Truffles may not be “truffles” in the traditional sense, but they look and taste just as heavenly as if you are indulging in a decadent treat. These little morsels are made with prunes, which create a perfect dense consistency, a chewy sweetness without added sugars, and a filling that is super moist. When combined with hazelnuts, hemp hearts and cacao powder, every sweet bite is a nutrient-dense, rich, chocolate, hazelnutty taste of bliss."
Chocolate Peanut Butter Hemp Bars
"Want better brownies? These are better on taste and on nutrition. They deliver essential fatty acids – omega-3 and omega-6s – and quality protein from the hemp hearts, nuts, and peanut butter. The hemp hearts and oats also pack in the fiber – both insoluble and soluble – so your digestion and heart gets what it needs to run better, but you also feel full with a better portion. "
More From The Cannabis Collective
The Cannabis Collective is a collection of health & wellness blogs, articles, and recipes relating to the culinary and medicinal use of cannabis authored by cannabis expert, Holistic Cannabis Practitioner, and Registered Dietitian Nutritionist, Emily Kyle.
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