One Of The Greatest Ingredients Ever: Hemp Seeds

Updated: Jan 29, 2021

I love being plant based. I've been eating mostly plant based for many years. Not only has my health improved but I've been able to try so many interesting foods and ingredients. I'll admit, sometimes the food or ingredient isn't something I would eat again. More times than not, the ingredient or food is a winner, becoming part of my regular routine.

hemp seeds used in falafel, smoothies and jackfruit tenders

Hemp seeds is one of those ingredients. I never really thought about hemp seeds until I started eating plant based. While most adults eat way too much protein, it is important when eating plant based to get enough protein. The average adult should eat 30 grams of protein a day. When eating a diet that is focused on meat, chicken, pork or fish, it is very easy to exceed 30 grams and actually eat 60-80 grams per day.

The body wants to be in balance. That means it needs the macronutrients: carbohydrates, healthy fats and protein to function well. There are many lifestyles that promote eating less of one of the macronutrients as a way to lose weight. Sure, any change in eating habits will result in weight loss. The key is finding a way to eat that can easily be followed, gives the body the nutrients it needs and is not overly restrictive.

Are you looking to create new habits that support your health? Maybe you are interested in learning more about how to eat a plant based lifestyle. Maybe you are exhausted, moody, stressed, overweight, bloated and gassy and wondering what changes you can make in your life to stop feeling that way.

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When you eat foods that support your health goals, such as hemp seeds, something wonderful happens. Not only are you achieving your health goals but you become motivated to do more positive things for your health. Hemp is so easy to use. It can be simply sprinkled on salads, oatmeal, soups, casseroles, sautéed vegetables, hummus and mashed avocados or it can be incorporated into recipes. I'll share a bunch of recipes later in this post, but first what is hemp?

hemp seeds

Hemp vs weed. A lot of people wrongly think hemp seeds have the active compounds found in cannabis. But it doesn't! You will not get high from eating hemp seeds. What is hemp? It is a small, brown seed that comes from the cannabis sativa plant (Source: Medical News Today) Hemp seeds have a hard outer shell but the inside is soft. The inside is called a hemp heart and that is what most people eat.

Hemp has a ton of health benefits. Here are a few really important ones from Dr. Axe.

1) May support weight loss. This is partly due to the fiber in hemp seeds, which promotes feeling full which helps with weight loss.

2) Promotes digestive health. High in insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular. Additionally, this healthy mixture of roughage feeds the probiotics in your gut and helps secure a robust immune system.

3) Rich in GLA (Gamma-Linolenic acid). GLA is necessary for the body to help build hormone-like chemicals that help smooth muscles, control inflammation and body temperature.

Using hemp often is a great way to support a healthy lifestyle. Below are recipes to try.


Put hemp seeds into any smoothie you are making. They incorporate really well and give your smoothie extra power with all the nutrients they provide. Here are a few recipes for inspiration!

Ginger & Hemp "heal yourself" Smoothie from Trinity's Conscious Kitchen.

Chocolate Hemp Seed Smoothie from The Roasted Root

Avocado Smoothie with Hemp Seed from The Worktop

Peanut Butter Hemp Green Smoothie from The Healthy Maven

ginger and hemp power smoothie in a glass


Hemp seeds work well in any baked goods. They have a slightly nutty flavor which works well in muffins.

Healthy Hemp Seed Banana Muffins from Pure Ella.

Apple Hemp Muffins from Whole Living Lauren

Chocolate Hemp Protein Muffins from Forest and Fauna

Blueberry Maple Hemp Muffins from Letty's Kitchen

Oatmeal and Hemp Heart Muffins from A Kneady Girl

hemp seed banana muffins in a muffin tray


There are so many great hemp recipes to share, I made this section a mash-up of some of my favorites. Enjoy!

Hemp Seed Pesto from Oh My Veggies. This is a great sauce that can be tossed on pasta, veggies or even used as a topping on a veggie burger! Full of protein it adds big taste and nutritional value to any meal.

hemp seed pesto in a tablespoon scoop

Spicy Hemp Crusted Jackfruit Nuggets from Vegan Richa. Jackfruit is a great vegan meat substitute. It has a very mild flavor and takes well to spices and sauces. This recipe is vegan and gluten free.

hemp crusted jackfruit tenders on a plate

Hemp Falafel from Naturya. This falafel makes a great meal, sandwich or snack.

Hemp Cauliflower Burger from Veggies Don't Bite. Take veggie burgers to a whole new level with this recipe.

hemp cauliflower veggie burger on a bun

Decadent, Spicy Raw Carob Hemp Bites from Unconventional Baker. These are sugar free and delicious. Great for dessert, a snack or a party!

raw carob hemp bites in truffle paper holders on a tray

I hope you enjoyed learning more about how hemp seeds can help restore gut health. They are a simple ingredient to use recipes, providing a lot of plant based protein and healthy fiber.

Do you think you will start eating hemp seeds? Let me know by leaving a comment below.

#cooking #health #healthtips #healthycooking #recipe #vegetable