Hemp Hearts: The Superfood You Need to Know About

When I’m asked to create a meal plan for clients, there are a few ingredients I always add. These are the items that can benefit anyone – regardless of their end goal.

At the top of that list is something called hemp hearts.

Haven’t heard of them? You aren’t alone. Unless you frequent health food stores or already subscribe to a healthy eating plan, they probably haven’t found their way into your diet.

Hemp hearts – also referred to as shelled hemp seeds — are considered by some to be the most nutritious seed you can eat, putting them in the “superfoods” category. Here’s just a glimpse of the big punch this tiny seed packs:

  • Protein (approximately 5 grams per tablespoon)
  • Healthy fats (i.e. omega-3s and omega-6)
  • Vitamin E
  • Minerals (i.e. magnesium, zinc and iron)
  • Dietary fiber

Since hemp hearts are plant-based, they are a great protein source for vegetarians, or anyone looking for protein sources apart from the norm. They are also gluten-free and safe for anyone with a soy or dairy allergy.

Aside from the obvious nutrition benefits, hemp seeds are extremely versatile and can be added to anything from smoothies to salads to stir-fries. They have a nutty taste, but aren’t particularly flavorful on their own, so they can easily blend into the recipe of your choosing. Here are a few to try:

Steel-Cut Oats with Blackberries and Hemp Seeds via BonAppétit

Speedy Summer Hemp Power Salad via OhSheGlows

Raw Tabouli Hemp Seed Salad via KimberlySnyder

Pumpkin Pie Pro70 Smoothie via ManitobaHarvest

Portobello Hemp Melts via ManitobaHarvest

Mediterranean Wrap with Hemp Seed Basil Pesto via FettleVegan

Banana Hemp Seed Muffins via FitMomDiet

Hemp Seed Hummus via EatSpinRunRepeat

Adding a superfood staple like hemp hearts to your diet can do wonders in giving you the nutrition you need while keeping you full and satisfied pre and post-workout.

If you’ve already jumped on the hemp hearts bandwagon, what are some of your favorite recipes?

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