Experimenting With Hemp Hearts

I recently downloaded a Kindle book called “High Protein No Powder” by Tiffany Terczak and noticed the prevalence of hemp hearts in her recipes. If you are not familiar with hemp hearts, here’s a quick rundown of what they are and some of their many benefits. Hemp hearts are shelled hemp seeds. They are a complete, plant-based protein (so a great vegan protein), easy to digest, rich in nutrients such as amino acids, good fatty acids (omega 3 and omega 6), and minerals, and a good source of fiber and magnesium (“mother nature’s muscle relaxant”). They are good for memory, building muscles, controlling cholesterol, digestion, and are a natural energy source. I decided to get a bag myself (I ordered the bag pictured below from Amazon) and set out on Pinterest to find some recipes using hemp hearts. I’ve also been adding them to my favorite breakfast (Power Breakfast Bowl). I’m always changing this recipe but it’s great to eat as directed or modify to your tastes or what you have available (like hemp hearts!).

I made this Omega 3 White Bean Dip from She Let Them Eat Cake. I modified the original recipe in the following ways: used chickpeas instead of white beans, left out flax oil because I only had the cinnamon flavored version, added about 1/2 an avocado to make it a little smoother (especially since I didn’t add the oil), left out parsley, and added garlic powder, pepper, and turmeric just for a little extra flavor. I really enjoyed the dip and have been using it as a spread and a veggie dip. The beans are an excellent source of fiber and the oil / avocado adds nutrient rich good fats.

I’ve been trying to find healthy bread recipes to make from scratch and, while I’m not gluten-free, I’m always open to trying gluten-free recipes. This Grain and Gluten-Free Bread from Wholesome Cook caught my attention because it uses hemp hearts. The pic below is the loaf I baked the other night. I left out the additional hemp hearts for topping and had to use my 9×9 cake pan because I lent my loaf pan to someone a while back and haven’t gotten it back yet.

The texture of the bread is a little crumbly and probably better suited for an open-faced sandwich, but it has a great nutty flavor. I had a salad tonight with greens from my garden and the bread was a nice accompaniment. I spread a few small pieces with a thin layer of feta then topped it with a few pieces of chicken and a bit of jalapeno cheese. I broiled it until everything was warm and the cheese was browned. Delicious!

If you haven’t yet tried hemp hearts, pick up a bag the next time you’re at the store or order some online. They make a great addition to oatmeal, salads, cold cereal, breads, etc.

And just for fun…here’s yoga girl C challenging her balance on the big red chair in our living room 🙂

 

Red Bean, Yogurt, and Avocado Dip

I came across a healthy, simple and delicious recipe for a red bean dip in Family Circle magazine. I made a few changes and loved the end result. The dip is low in fat and a good mix of fiber and protein. I used it to spread over my egg and veggie lunch but it would also be great as a dip for raw veggies, crackers or snack chips, or even as a sandwich spread. You know it’s a good one when you can’t get your little one to stop eating it straight from the bowl!

Red Bean, Yogurt, and Avocado Dip

Recipe by enspirebalance.com

Estimated Times:
Total Time – 15 minutes | Yields – About 2 cups

Ingredients:
1 (15 ounce) can red kidney beans, drained and rinsed
1 Tblsp. extra virgin olive oil
2 cloves garlic
1 tsp. ground cumin
1/2 tsp. ground turmeric
1/2 cup plain Greek yogurt
1/2 of a large ripe avocado, pitted and removed from skin
Fine sea salt and ground black pepper to taste

Preparation Instructions:
1. In a food processor (a mini one should work just fine), chop garlic and then add remaining ingredients, processing until smooth. Add additional salt and pepper to taste.

Roasted Chickpea and Avocado Salad

This simple recipe for Roasted Chickpeas and Avocado Salad is great to eat “as is” or use it as a dip, spread on crackers (as seen in picture below), spread on a sandwich/panini, or as a topping for sauteed veggies and grains.

This recipe was inspired by Panini Happpy’s Smashed Chickpea and Avocado Panini.

Roasted Chickpea and Avocado Salad

Roasted Chickpea and Avocado Salad

Recipe by enspirebalance.com

Estimated Times:
Preparation – 10 minutes | Cook Time – 15 minutes | Total Time – 25 minutes | Yields – About 2 cups

Ingredients:
1 (15 ounce) can chickpeas or garbanzo beans, drained and rinsed
1 tsp. coconut oil, melted (if not a fan of coconut oil, try olive or canola), plus additional oil for greasing baking sheet
1 tsp. garlic powder
1/2 tsp. fine sea salt
1/4 tsp. ground black pepper
1 large ripe avocado, pitted and removed from skin
Juice of 1/2 a lemon
Additional sea salt, pepper, and garlic powder to taste

Preparation Instructions:
1. Preheat oven to 450 degrees F.
2. Toss drained and rinsed chickpeas with melted coconut oil, garlic powder, salt, and pepper and then spread on a baking sheet greased with coconut oil.
3. Roast for 15 minutes, stirring half way through.
4. Transfer chickpeas to a blender or chopper. Add avocado and lemon juice. Blend until you reach desired texture (I prefer a coarse texture). Add additional garlic powder, salt and pepper to taste.