Hemp Series Part 2 – Cooking with Hemp

Cooking with hemp can be a delicious, nutritious way to supplement protein and fiber in your diet while adding earthy, natural flavors to your cuisine. Versatile and surprisingly yummy, hemp has various uses due to its plethora of health benefits. Originating in Central Asia over 10,000 years ago, hemp seeds have been ground into flour for centuries, often used in porridge and cakes for royals.

However, it wasn’t until the Middle Ages that Europeans discovered hemp added richness and depth of flavor to sauces, stews, and soups, stretching the broths and making them more nutritious. Each culture has used hemp differently. For instance, China blends hemp seeds with water to create hemp milk, whereas hempseed butter in the Middle East is made with ground hemp seeds, honey, and traditional Middle Eastern spices, like curry.

In recent years, hemp has resurged, being named a superfood in health-conscious cooking.

Are you interested in learning more? Read on for a deep dive into cooking with hemp, from understanding its nutritional benefits to recipe suggestions we love.

Understanding Hemp and Its Nutritional Benefits

Many people confuse hemp plants with their cousin plants, marijuana. However, while the two are from the same family, hemp contains low levels of THC, the psychoactive component that causes a “high.” You won’t get high from consuming hemp.

The nutritional benefits of hemp include:

• Hemp seeds are PACKED with protein, offering a complete source of nine amino acids essential to everyday dietary function and health.
• Omega-3 and omega-6 fatty acids are prevalent in hemp, making them crucial to combat heart disease and inflammation.
• Hemp seeds are loaded with soluble and insoluble fiber to promote a healthier digestive system.
• Vitamin E, zinc, and magnesium are ample nutrients in hemp, making it a nutritional powerhouse.

Hemp also contains iron, phosphorous, and antioxidants, encouraging the production of red blood cells to prevent anemia and support healthy bones and teeth. Regular consumption can protect the body from oxidative stress while reducing the risk of certain types of cancer, heart disease, and high cholesterol. Everyday health benefits of hemp consumption include blood sugar stabilization, improved immune function for fewer colds and flu, and better skin with cell rejuvenation.

Did you know hormones control most of your nervous system, cognitive function, and physical capabilities? Hemp seeds are full of essential fatty acids, ideal for balancing hormones, helping to reduce the risk of neurodegenerative diseases while improving focus, easing joint and muscle pains, and clearing brain fog. It also promotes easier weight management by controlling appetite, curbing overeating, and providing enough filling nutrients for a fuller, longer feeling.

Cooking with Hemp: Sectioning Seeds and Oils

Hemp is an entire plant, and you can use most of its parts for cooking or medicinal purposes. For cooking, hemp seeds and oils are most common. You can use either whole seeds or shelled (seeds), also known as hemp hearts, because of their softness and representation of vitality to the hemp plant. Cold-pressing hemp seeds make hemp oils, while hemp flour requires grinding hemp seeds into a fine powder.

For people with special dietary needs, allergies, or restrictions, hemp seeds and oils are gluten-free and an ideal, complete source of protein for vegans and vegetarians. Hemp has a natural, earthy flavor, complementing both savory and sweet dishes, depending on how you blend it with other spices. Interested in making hemp milk? Blend 1/2 cup hemp seeds with four cups of water, then strain through a milk bag or cheesecloth. Add two tablespoons of honey or maple syrup with one teaspoon of vanilla extract for sweetness, then refrigerate for up to five days.

Tips for Getting the Most Flavor and Nutrients from Hemp

Hemp is a versatile cooking ingredient, but use can be trial and error. Here are a few tips for getting the most flavor and nutrients from edible hemp seeds and oils:

• Have you never tried hemp before? Start small. Add seeds or oils in small amounts to get used to the new flavor and texture.
• Hemp can change the taste of your favorite dishes, which can be odd if you’ve never tried it before. Start with hemp-centric dishes before adding the seeds and oils to your favorites.
• Hemp oils shouldn’t be used as a base for frying foods. With a low smoke point, it’s best as a salad drizzle or an added ingredient where other ingredients are well-combined.
• Pair hemp with intense flavors, like curries and other spices, to balance the earthy flavors.

Hemp Recipes for Home

Here are some of our favorite hemp recipes:

Green Hemp Protein Smoothie

What you need:

One banana

One cup spinach

One tablespoon hemp protein powder

One tablespoon hemp hearts

One cup almond milk

One tablespoon honey

Optional: 1/2 cup ice

What you do:

Cut the banana into thirds. Combine all of the ingredients in a blender. Blend until smooth. Pour into a glass and enjoy!

Hemp Chocolate Chip Cookies

What you need:

One cup hemp flour

1/2 cup all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup softened butter

1/2 cup sugar

1/2 cup brown sugar

One egg

One teaspoon vanilla extract

One cup chocolate chips

What you do:

Preheat the oven to 350 degrees Fahrenheit. Mix hemp flour, baking soda, all-purpose flour, and salt in a bowl. In another bowl, mix butter and sugar and stir until fluffed. Add egg and vanilla to the butter mixture. Stir well. Gradually add the flour mixture to the butter mixture. Stir until combined. Add chocolate chips. Stir until well incorporated. Drop tablespoons of dough onto a baking sheet one inch apart. Bake for 10-12 minutes until golden brown, then cool.

Hemp Seed Pesto

What you need:

One cup of fresh basil leaves

1/4 cup hemp seeds

Two cloves garlic

1/4 cup hemp oil

Two tablespoons of nutritional yeast

Salt and pepper

What you do:

Combine basil, hemp seeds, and garlic into a food processor or blender. Mix until finely chopped or well combined. Add hemp oil and mix until smooth. Stir in nutritional yeast, salt, and pepper. Serve over pasta or as a spread for toasted bread (French or Italian).

More Information!

To learn more about using hemp in cooking and other things, contact Stoney Creek Farm for information about hemp and other sustainable living topics.  If you live in the Middle Tennessee area, join us for our Hemp Pantry Class on October 19th!