Written by Emily Chmelik, Dietetic Intern from University of Minnesota – MPH Nutrition Program
Hemp is one of those ingredients that silently benefits us nutritionally, especially because it is versatile and has uses that go far beyond just food.
Hemp comes from the Cannabis sativa plant, but contains little to no THC, which means it doesn’t have any psychoactive effects. Instead, hemp is grown for its seeds, fibers, and oils, all of which have a wide range of practical and nutritional uses. The hemp industry has grown quickly in recent years, especially after the 2018 Farm Bill legalized hemp production in the United States. Today, hemp shows up in everything from food products to biodegradable plastics, paper, building materials, cosmetics, and even clothing. It’s also considered a more sustainable crop since it grows quickly, requires less water, and can be produced with fewer pesticides.
introduced to hemp. These small, soft seeds have a mild, slightly nutty and buttery flavor and are easy to add to a variety of meals and snacks.
omega-6 fatty acids, which support heart health and help lower inflammation. They are also a
great source of protein, containing all 9 essential amino acids, which is something you don’t find in many plant foods. In addition, they offer fiber and important minerals like magnesium, iron, and zinc. Because they offer a balance of protein, healthy fats, and key nutrients, hemp hearts can fit into almost any dietary pattern.
- Sprinkle them over oatmeal, yogurt, or cereal
- Add them to salads for extra texture and nutrition
- Blend them into smoothies for a protein boost
- Mix them into baked goods like muffins or energy bites
- Use them as a topping for toast with nut butter or avocado
One easy way to start adding hemp into your diet is by making simple snacks like seed bars. These Super Seed Snack Bars are a convenient option that combines hemp hearts with other nutrient-dense ingredients for a balanced and energizing snack.
Want to learn more about hemp? Connect with your local Waconia farmer, Charlie Levine, owner of Hemp Acres. Click here to read on — https://www.hempacresusa.com/
Super Seed Snack Bar
- â…“ cup tahini
- â…“ cup honey
- 1 teaspoon vanilla extract
- ÂĽ teaspoon salt
- 1 cup shredded unsweetened coconut
- ½ cup pepitas/ pumpkin seeds
- ½ cup sunflower seeds
- ÂĽ cup chia seeds
- ÂĽ cup hemp hearts
- Preheat the oven to 325 degrees F. Line an 8×8 pan with parchment paper and lightly coat
with cooking spray. - Combine tahini and honey in a small sauce pan over medium heat. Cook and stir until
mixed and warm, about 2 minutes. Remove from heat, add in vanilla extract and salt. - Combine coconut shreds, pepitas, sunflower seeds, chia seeds, and hemp hearts in a large bowl. Add the heated tahini mixture and stir until evenly coated. Press the mixture firmly
into the prepared pan. - Bake until golden in color, about 30-35 minutes. Let cool completely in the pan on a
wired rack. Remove from the pan and cut into even squares, making about 25.
