Healthy Decisions for the Love of Health

Hemp

Hemp seed has many nutritional benefits. It contains a high proportion of amino acids in ratios best suited for human assimilation. The protein content is approximately 23%. Hemp seed also contains essential minerals including Calcium, Magnesium, Phosphorus, Potassium and Sulphur. It is, however, low in heavy metals such as strontium, thorium and arsenic chromium. Heavy metals must be avoided in a healthy diet. Hemp Seed is also high in dietary fibre. Hemp Seeds provide Essential Fatty Acids (EFA's) Linoleic Acid (LA) and Linolenic Acid (LNA) as well as containing Gamma Linolenic acid (GLA). Of the fat in Hemp Seed, we have found 56% is Linoleic and 19% is Linolenic (a ratio of 3:1 is considered the optimum balance). Furthermore, oil from Hemp Seed is far more valuable, in terms of concentrated nutrients, than Soybean the nearest vegan alternative. EFA's are required by the human body in order to maintain hormonal balance, healthy skin, hair, general health and well being. The body is, however, incapable of producing EFA's and it is therefore necessary to ensure that they are consumed by the body as a part of a balanced diet. Essential Fatty Acids are accountable for the responsiveness of our immune system and they do not raise cholesterol levels. In fact EFA's help to clear the bodies arteries. Because Hemp seeds are so digestible, scientists are suggesting their use in medicine to blocking diseases and in treating malnutrition. Tests are currently in progress with regards to EFA's in treating cancer and helping to support the immune system of those with the HIV virus. Advice gathered from Government scientists and from the health food industry generally suggests that our regular dietary habits require a reduction of fat intake. Humans MUST consume fat in order to obtain an adequate supply of the two essential fatty acids (LA and LNA). This is the reason that they are referred to as 'essential' and the rest are merely fatty acids or simply 'fats'. Over-consumption of saturated fat is harmful.
Research links essential fatty acid deficiency with cancer, cardiovascular disease, auto immune disorders, impaired wound healing, breast pain, pre-menstrual syndrome, hormonal imbalance, multiple sclerosis, skin and hair disorders. The type of fat in one's diet is therefore critically important. If then we increase intake of EFA's to 12-15% of our total daily food consumption then this alone quickens our metabolic rate. This results in a thermogenic reaction causing fat burn off and loss of excess weight. LA and LNA also substantially shorten time required for fatigued muscles to recover after exercise and they facilitate the conversion of lactic acid to water and carbon dioxide.

Hemp Banana Protein Shake

Makes: 1 Shake
Prep Time: <5 min.

Ingredients:

2 Scoops Hemp Protein Powder
1 tbs Hemp Seed Oil or Flax Oil
4 oz. water
4 oz. apple juice
1 ripe banana

Directions:

Blend ingredients together and enjoy.
Trout with Hemp Seed Nut Crust

Makes: Enough for 2
Prep Time: 15 min.
Cook Time: 10 min.

Ingredients:

4 Large Rainbow Trout filets
1 Cup fresh bread crumbs
1 cup Hemp Seed Nut
Salt & pepper to taste
1 Egg beaten with 2-3 teaspoons water
Flour for dredging
1 Tbsp each: organic butter, coconut oil

Directions:

Season filets with salt, pepper and lemon juice. Let stand at room temperature for 10-15 minutes. Combine breadcrumbs and Hemp Seed Nut. Dredge filets in flour, shaking off excess. Dip in egg wash. Place filets, skin side up, on crumb mixture, pressing into flesh. In large skillet, heat the butter and oil over medium-high heat. Place filets, skin side up, in skillet and cook until golden brown, 3-4 minutes, turn and cook 5-6 minutes on other side.
Hemp Nut Burgers

Makes: 6 patties
Prep Time: 10 min.
Cook Time: 30 min.

Ingredients:

10 ounces soft tofu
1 cup Hemp Seed Nut
1/4 cup sunflower seeds
1/4 cup scallions, chopped
2 Tbs. soy sauce
2 Tbs. nutritional yeast
1/2 tsp. dried basil
2 cups herb seasoned stuffing

Directions:

In a blender, puree tofu then add the rest of the ingredients except
stuffing. Put stuffing into a bowl and pour tofu mixture over top. Mix well.
Form into burger patties and bake on a greased cookie sheet in a 300 F
oven for 25-30 minutes or until golden brown.
Awesome Hemp Oatmeal

Makes: Enough for 2
Prep Time: 5 min.
Cook Time: 10 min.

Ingredients:

2/3 Cups oatmeal
1.5 Cups water
1 bartlett pear, washed, cored and chopped coarsely
1/4 Cup Hemp Seed Nut
3 Tbsp maple syrup

Directions:

Bring water to a boil, add oatmeal. Lower heat to simmer,cook oatmeal until thick.
Remove from heat and cover for 2 min.
Add the pears, Hemp Seed Nut, and maple syrup.Mix well. Enjoy!
Hemp Seed Nut Milk

Makes: 4-7 cups
Prep Time: 2 min.
Cook Time:

Ingredients:

1 cup Hemp Seed Nut
3-6 cups Water

Directions:

Combine the water and the Hemp Seed Nut in a blender. You can create the desired thickness by using more or less water(from coffee creamer consistency to skim). A vitamix blender works the best out of any blender. Blend on high for 2 -3 minutes. To sweeten add: bananas, dates, figs,raisins, maple syrup, honey or your favorite fruit. Blend again until smooth. You can enjoy it thick or strain it through cheese cloth. Hemp Seed Nut Milk is perfect with your breakfast cereal. It will keep for 2 days in the refrigerator in a sealed container. 
Hemp Organic Protein Drink
Ingredients:

2 - 4 heaping scoops Hemp Protein Powder
2 heaping scoops  Shelled Hempseed
8 oz of water
1 ripe banana
1 handful strawberries, blueberries, or peaches
1 tsp - tbsp green foods
1 dash vanilla


Directions:

Add 2-4 scoops (15g per scoop) of Hemp Protein Powder to a banana or favorite fruit or juice. Shake or blend with water. Add Shelled Hempseed for a creamy, nutty flavor, and a dash of vanilla.
Flour Substitute

Add protein powder to pies, cakes, muffins, and breads at a 25% hemp to 75% flour ratio— a great low-carb flour substitute.
Warm Baby New Potato Salad With Hemp Seed

For this recipe you will need the following ingredients:

3 pounds of baby new potatoes
1 tbsp. of Dijon mustard
2 tbsp. of balsamic vinegar
2 pinches of garlic
1/2 of a red onion diced

1 tbsp. of fresh tarragon
1 tbsp. of chives
4 tbsp. of Hemp Seed or Oil
salt and pepper
Chopped parsley

Boil or steam the baby potatoes - strain them. In a large bowl, mix the mustard, vinegar, garlic, onions, tarragon, chives, salt, pepper and Hemp Seed or Oil. Add potatoes and mix all together thoroughly. Sprinkle chopped parsley on top and serve warm.
Hemp Dressing

For this recipe you will need the following ingredients:

3 tbsp. of lime juice
2 tbsp. of honey
1 tbsp. of Dijon mustard
2 pinches of chopped garlic
1 head of shallot

3 pinches of fresh tarragon
1/2 tsp. salt
1/2 tsp. pepper
6 tbsp. of Hemp Oil


Use the glass bottle and put the lime juice, honey, Dijon mustard, chopped garlic, shallot, tarragon, salt and pepper in, and mix thoroughly. Add Hemp Oil and mix again. Refrigerate unused portions.
Makes ten portions.
Copyright © 2005 HealthSmart Nutrition. All rights reserved.
Revised: June 23, 2007
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