By Hayley Stobbs R.Ac, CNC
This recipe highlights my favourite seed — hemp hearts! Have you tried them?
Benefits of Hemp Hearts:
Shelled hemp seeds (hemp hearts) contains minimal amounts of phytic acid, a mineral-binding anti-nutrient common to most dry nuts, seeds, grains, and legumes; this makes hempseed a highly digestible and absorbable source of healthy fat and protein for those who are commonly sensitive to nuts and seeds.
Hemp seed naturally sprouts before harvest, which lowers its phytic acid content and increases the enzyme phytase.
3 tbsp = 10 grams of protein!
Hemp is a good source of vitamins including: A, B1, B3, B5, D, and E. It is also a good source of iron and magnesium.
Contains all the essential amino acids (meaning it contains all 20 amino acids, including the 9 essential ones).
65% of the complete 33% protein content of hemp seeds is globulin edistin — a simple protein that our bodies need to build the immunoglobulin’s necessary to repel infection.
Hemp contains essential fatty acids in a 3:1 ratio (EFA’s omega 6 to omega 3); these fats boost overall well being from immune and cardiovascular health, mood to food cravings, behaviour, and ease of movement.
The omega-6 content includes the healthy gamma-linoleic acid (GLA) and stearidonic acid (SA), both of which are anti-inflammatory in nature, credited with effectively treating skin disorders, autoimmune functioning, and circulation.
Hemp can stimulate the brain enzyme calcineurin, which helps support both cardiac and neurological functioning.
In Ayurvedic medicine, hemp reduces vata.
Energetically, hemp is neutral in temperature, enters the spleen, stomach, and large intestine meridian, and tonifies yin.
Hemp seed is sustainable crop and Canadian grown!
Stick to whole hempseeds, rather than processed meal or oil. Store them in your fridge or freezer to avoid any rancidity issues. The high PUFA (polyunsaturated fatty acids) content makes the seed oil prone to rancidity.
Hemp granola is an excellent, nutrient-dense alternative to boxed cereals. My motivation behind this recipe was to create a simple ingredient formula that didn’t include a long list of less than nourishing ingredients. Serve with a mug of herbal tea and grass-fed yogurt, coconut yogurt, or chia pudding.
Prep time: 10 minutes
Cooking time: 35 – 45 minutes @ 250F//honey, OR 25 minutes @325F//coconut syrup
Yields: 2 cups
Grain-Free Hemp Heart Granola
1 cup hemp hearts
1 cup shredded coconut
1 tsp. vanilla powder, optional
4 tbsp. raw honey or coconut syrup
1/8 tsp. sea salt
Hemp Granola with Oats
1 cup gluten free quick oats
1 cup hemp hearts, or a combination of hemp with other nuts/seeds
1/2 cup shredded coconut (or choose a seed you like)
1 tsp. vanilla extract
1/4 – 1/3 cup raw liquid honey, or coconut syrup
1 tbsp. coconut oil
Sea salt, to sprinkle, optional
Yogurt (grass-fed dairy or home-made coconut), coconut cream, or coconut milk chia pudding
1/2 cup fresh berries or seasonal fruit
2 dates, pitted and chopped
2 tbsp. chopped nuts or seeds
For the grain-free hemp heart cereal:
Preheat oven to 250F.
Add hemp and coconut to a bowl.
Drizzle in sweetener and stir well.
Sprinkle in the sea salt and vanilla powder while mixing.
Grease a baking pan or line with parchment paper.
Evenly spread the hemp mixture onto the pan without pressing or clumping.
Transfer to oven and bake for 35 – 40 minutes. Make sure to check at 35 minutes — it can burn quickly!
Remove from oven and cool.
**The seed clusters will harden or ‘set’ after they are no longer warm, approximately 30 – 40 minutes after baking. If handled before setting the mixture will crumble.
Break into pieces. Transfer to an airtight container or jar and refrigerate to store.
For the hemp granola with oats:
Preheat oven to 250F or 325F.
Heat coconut syrup and coconut oil on low heat, stir, and take of heat as soon as it melts. Skip heating the sweetener if you’re using raw liquid honey – melt coconut oil then mix with the honey.
Swirl and pour onto the bottom of a medium sized mixing bowl.
Add the dry mixture to the bowl and mix well so that all the flakes are coated.
Spread evenly onto a greased, large baking sheet, or cover with unbleached parchment paper and evenly spread the granola onto the pan. Lightly sprinkle with sea salt.
Bake for 35 – 40 minutes at 250F (for honey), or for 20 minutes at 325F (for coconut syrup), set on your middle rack in your pre-heated oven.
Remove from oven and let completely cool before serving.
Store granola in a glass container for up to two weeks, refrigerated.
Benefits of Chia Seed:
Rich in omega 3 fatty acids which nourish a plethora of bodily functions, especially contributing to cognitive health and inflammation reduction.
Adds shine to hair and lustre to nails.
Good source of minerals: calcium (70mg per tbsp.), magnesium, phosphorus, zinc, copper, selenium, and iron.
High in soluble and insoluble fibre (4.4g per tbsp.): this along with healthy fat and protein will keep you satiated for hours.
Contains a small amount of protein (1.6g per tbsp.) including amino acids such as glutamic acid and serene.
When gelled, its mucilaginous texture soothes the digestive tract and can help stimulate bowel function.
According to Traditional Chinese medicine chia seed nourishes yin and black chia tonifies the kidneys.
Prep time: 10 minutes
Cook time: 45 minutes
Yields: 2 cups
1/2 cup whole chia seed (white or black)
1/2 cup soaked seeds, drained well (sunflower, pumpkin, etc.)
1 – 2 Tbsp. ground cinnamon, optional
1 Tbsp. reishi powder, optional
4 Tbsp. raw honey
1 tsp. olive oil
Sprinkle of sea salt, optional
Preheat oven to 250F. Mix all ingredients in a mixing bowl.
Line a large baking pan with non-bleached parchment paper.
Spread the granola mixture evenly onto the baking pan, transfer to the mid-rack of your oven, and bake for approximately 35 – 45 minutes.
Cool completely before breaking apart and storing. Serve with a mug of herbal tea and grass-fed yogurt, coconut yogurt, or coconut cream. Garnish with fresh seasonal berries.
I hope my post has given you insight today. If you’re interested in nutrition and acupuncture I’d be happy to guide you along. Please visit www.vcaspa.com to book online or call 250-590-4341. To learn more about my acupuncture practice, follow @hayley_stobbs on Instagram.
Wishing you love & vitality,
Hayley Stobbs R.Ac, CNC
Leggett, Daverick. Helping Ourselves: A Guide to Traditional Chinese Food Energetics. Totnes, England: Meridian Press, 2005.
Balch, Phyllis A. Prescription for Dietary Wellness, 2nd Ed. New York, NY: Penguin Group (USA) Inc., 2003.