Loaded with omega-3, protein, magnesium and iron, shelled hemp is recognised as one of the world’s most nutrient-rich seeds. Its mild, nutty flavour makes it a wonderful addition to salads, soups, smoothies and even desserts.
Here are 10 great ways to boost your diet with these protein-packed seeds to get the most out of shelled hemp.
- Sprinkle it onto your salad
For added crunch, scatter a few spoonfuls of shelled hemp seeds onto your favourite salad. It makes a great alternative to beans or lentils and works wonderfully with avocado and spinach.
- Try shelled hemp hummus
This vegan-friendly recipe adds a tasty twist to rich, creamy hummus. To make, blend shelled hemp with lemon juice, tahini, chickpeas and salt until a paste is formed. Season with salt and black pepper and store in the fridge whenever you’re after a high protein kick.
- Make homemade salad dressing
Blitz a handful of shelled hemp with lemon juice, apple cider vinegar or water and you’ll have a thick, creamy dressing fit for any salad. Simply combine two tablespoons of liquid with three tablespoons of shelled hemp in a blender. Enjoy drizzled over leafy greens.
- Top pasta with shelled hemp pesto
In place of pine nuts, try the subtle, nut-like taste of shelled hemp for fresh pesto in a matter of minutes. Process basil leaves, shelled hemp, garlic and olive oil to a smooth consistency and enjoy with pasta, roasted vegetables or pizza.
- Make your own hemp milk
All you need is shelled hemp and water to make homemade dairy-free hemp milk. Simply combine shelled hemp with water in a food processor. Strain the mixture and pour the milk into a sealed container. Store in the fridge for up to five days.
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- Bake shelled hemp into muffins
Instead of nuts or poppy seeds, give shelled hemp a go in your home baking. Mix into a batter along with mashed bananas, eggs, flour and honey then bake in the oven until golden.
- Add it to smoothies
Give smoothies a nutritional boost with a spoon or two of shelled hemp. Just blend fruit, a milk of your choice and agave nectar or honey to sweeten for a delicious start to the day.
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- Mix shelled hemp into porridge
For a filling breakfast, stir a few tablespoons of shelled hemp with heated milk and porridge oats. Top with blueberries, grated apple and pumpkin seeds to keep you going until lunchtime.
- Spread hemp butter onto crackers
Move over peanut butter. Hemp butter is just as tasty and surprisingly easy to make. Just the thing if you have a nut allergy. Just place shelled hemp in a food processer with coconut oil or hemp seed oil and blend until smooth. Flavour with a dash of salt or a sprinkle of cinnamon for a richly-flavoured dairy-free spread.
- Snack on toasted shelled hemp
Although they’re wonderful eaten raw, gently toasting hemp seeds enriches their flavour and enhances their crunchiness. Coat with oil and heat in a pan or the oven until the seeds turn golden brown.
- Use shelled hemp in baking
Swap chopped nuts for shelled hemp in your usual muffin, bread or cupcake recipes. They’ll add texture and crunch without overpowering other flavours.
- Make homemade hemp milk
Combine shelled hemp seeds and water with a dash of sweetener, a sprinkle of salt and blend in a food processor to make your own hemp milk. Once smooth, strain to get rid of the solids and store the milk in an airtight container in the fridge for up to five days.
- Sprinkle it onto porridge or muesli
Why not throw a handful of shelled hemp in with your morning bowl of muesli or porridge? Top off with hemp milk for a richer taste.
- Make your own salad dressing
Whizzing up this creamy salad dressing couldn’t be simpler. Just blitz shelled hemp, water, garlic and lemon juice together in a blender. Chill in the fridge to thicken into a velvety sauce.
- Sprinkle shelled hemp into smoothies
Use hemp in place of protein powder as a wonderful protein source ideal for vegans and vegetarians. They’ll add a punch of nutrients and a rich creaminess and subtle sweetness to banana-based recipes.
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