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Why You Should Eat Raw Hemp Seeds Every Day, and 30 Recipes to Help You Do It!


Why You Should Eat Raw Hemp Seeds Every Day

Raw hemp seeds are one of the most nutritionally dense foods on the planet. While it is related to the cannabis plant, Hemp is not psychoactive and is legal to consume in most parts of the world. The nutritional profile for hemp seeds includes:

· Protein: Every 100g of hemp seed has 33g of protein, including the complete Amino Acid profile necessary for life and the function of our bodies.

· Essential Fatty Acids (EFAs): Hemp seeds contain some of the highest amounts of Omega-3 and Omega-6, which helps boost our immune system, and keep our hail and nails shiny. Every 100g of hemp seeds has 47g of EFAs.

· Gamma Linolenic Acid (GLA): Hemp seeds are one of only 5 known sources of this ‘wonder oil’ believed to prevent inflammation

· Phytosterols: Hemp seeds contain high amounts of cholesterol-fighting plant sterols, with 1480 mg present in only 20g of hemp seeds.

· Conjugated Linoleic Acid (CLA): Hemp seeds have over 15 times as much of the fat-fighting acid as fish oil.

· Hemp seeds have a plethora of Fat-Soluble Vitamins and Minerals including:

– Vitamin D3 (the only known plant source of D3!)

– As well as Antioxidants and Enzymes

· Low Carbohydrates: All of these benefits with only a ½ gram of sugar for every 20g serving of hemp seeds.

Here’s How to Get More Raw Hemp Seeds in Your Diet

It is incredibly important to eat raw, living foods. These foods contain enzymes, which are healing and sustaining to the liver. (and the liver has been deemed vital for our health and well-being for 5000 years of Chinese medicine).

One of the many struggles with eating healthy foods is that it can be challenging to integrate items like hemp seeds into our diets, especially when we are new to using them. Smoothies and switching to hemp milk and hemp oils are great options, but what about actually creating meals with raw hemp seeds?

Thankfully, there are people out there like natural medicine expert Brigitte Mars, who has authored dozens of books on nutrition for healing and wellness. I was fortunate enough to interview her last week on my new show Lucid Planet Radio, about how to use natural remedies to enhance our mental and emotional health. We had quite an interesting discussion, which can you listen to here.

Brigitte was kind enough to share these amazing raw, vegan, gluten-free hemp seed recipes with me and give permission to pass them along to my readers at The Lucid Planet. Try eating one of these 30 recipes each day for an entire month and see how you feel! You can find a wide variety here, from breakfast, soups, snacks, condiments entrees, and deserts- ENJOY


1. Groovin’ Granola
Enjoying granola raw preserves more of its vitamin E and B complex content.

1 cup each of almonds, walnuts, pumpkin and hemp seed

3 cups dates, pitted and soaked

2 pears or apples, chopped fine

2 tablespoons cinnamon

1 teaspoon Celtic salt

Soak almonds, walnuts, and pumpkin seeds overnight and rinse well. Add all ingredients to the food processor and blend. Mix blended ingredients into the nuts and pulse briefly. Spread on dehydrator sheets and dehydrate, occasionally breaking up large pieces into bite-sized morsels. Store in a glass jar.

2. Hemp Muesli

Based on a traditional Swiss breakfast, hemp seed makes this even more nutritious and delicious

2 cups steel cut rolled oats

1 cup hemp seed

1/2 cup dried apricots, pitted and chopped

1/2 cup raw pumpkin seeds

Mix all the ingredients together and store in a jar in the refrigerator. Makes about 4 1/2 cups.

Options: Add 1/2 sliced ripe banana or 1/2 chopped peeled apple for a nutritious breakfast.

3. Hemp Milk

Use Hemp milk as a delicious beverage, to make smoothie, ice cream, and in your granola/ muesli

1 cup hemp seed

1 quart pure water

Blend all the ingredients in the blender add the water gradually for three minutes. Makes 1 quart.


4. Gazpacho

A cool summer soup, or to add flair to any Latin inspired meal.

3 ripe tomatoes

1 chopped red pepper

1 tablespoon fresh basil

1/2 cup hemp seed

1/4 cup fresh lemon or lime juice

1/2 teaspoon salt

Cucumber as garnish

Whiz all the ingredients through the blender (except the cucumber). Makes about 4 cups. Serve in bowls and garnish with slices of cucumber.

5. Raw and Rockin’ Soup

I love that this delicious enzyme active rich soup can be made in about two minutes.

4 stalks celery chopped

In a blender, puree:

1/2 cup hemp seed

Juice of 1 lemon or lime

Celtic salt to taste

Garnish with paprika

6. Asparagus Cream Soup

This quick soup retains the nutrients of its vibrant vegetables.

3 cups chopped asparagus (remove tough bottom portion first)

3 stalks celery, cut into thirds

1/2 cup hemp seed

½ teaspoon Celtic salt

Place chopped asparagus in a large bowl. Puree remaining ingredients in the food processor. Pour over the asparagus and serve. Voila!


7. Just Say Yes Burgers

Can be used to stuff peppers, tomatoes, top salads, served fresh, or dehydrated into veggie burgers.

1 cup almonds soaked overnight, rinsed

1 cup hemp seed

2 cups chopped carrots

1 tablespoon honey or coconut syrup

1 tablespoon olive oil

2 tablespoons poultry seasoning

1 teaspoon Celtic salt

3 tablespoons nutritional yeast

Put it all in the food processor and puree. Shape into burgers and top with grated vegetables.

2 cups purple cabbage, chopped

2 cups white cabbage, chopped

2 cups cauliflower, chopped

1 cup hemp seed

1/4 cup almond butter

1/2 cup cilantro

1 avocado, chopped

1 inch fresh ginger root

1 tablespoon organic lemon or orange peel

4 tablespoons maple syrup (or 2 T. honey diluted in 1 T. water)

4 tablespoons Nama Shoyu tamari

Mix all ingredients together in a bowl. Can top with some fresh or dried grated coconut or raw macadamia nuts.

9. Falafel in the Raw
Here’s a lively twist on a Middle Eastern favorite.

1 1/2 cup almonds, soaked overnight, then rinsed three times

1 1/2 cups walnuts, soaked overnight, rinsed three times

1/4 cup soaked pitted dates

3/4 cup Hemp seed

1/2 cup cilantro

1 teaspoon cumin seed

2 tablespoons olive oil

2 tablespoons lemon juice

1/2 teaspoon pepper

2 teaspoons Celtic salt.

Process all the ingredients in a food processor. Form into flat two inch rounds. Dehydrate for 6 hours, turning when halfway done.

10. Vegetable Pot Pie
This makes an all American dish something to feel good about.

1 cup hemp seed

1 Tablespoon olive oil

1/2 teaspoon Celtic salt

Press above ingredients into a glass pie pan and dehydrate until dry (about 12 hours)

1/2 cup hemp seed

Blended with 1 cup water

1 tablespoon chopped onion

Blend together and reserve. .

1/4 cup each of sliced carrots, celery, zucchini, chopped spinach, pea pods.

Place veggies in crust. Cover with sauce.

11. Not Fried Rice
Here’s a healthier low carbohydrate alternative to an Asian staple.

1 peeled jicama, run through the fine blade of a food processor, so it looks like “rice.”

2 Tablespoons olive oil

1/2 cup chopped snow peas

2 tablespoons chopped basil

2 tablespoons chopped cilantro

1/4 cup chopped soaked shiitake mushrooms

1/2 teaspoon grated ginger

1 tablespoon Nama Shoyu tamari

1 cup hemp seed

Mix it all together and enjoy.


12. Flax/ Hemp Crackers

Flax seeds are mildly laxative and like, Hemp seed, rich in Omega 3 fatty acids. These crackers are crunchy and can be used for dips and to make sandwiches.

1 cup flax seed

1 cup hemp seed

1/2 teaspoon Celtic salt

Soak flax seeds in spring water for 15 minutes. Stir in hemp seed. Spread onto three Teflex dehydrator sheets. Dehydrate for four hours. Remove Telex sheets and turn crackers over. Continue dehydrating till they are crisp. Keeps indefinitely several months.

13. Flatbread
These round crackers make a wonderful accompaniment for Indian food. Or use them as tostadas to heap with chopped lettuce, sliced tomatoes and Guacamole!

1 cup hemp seed

1 1/2 cup sprouted raw buckwheat

1/2 cup cilantro

1-tablespoon cumin seed

A teaspoon Celtic salt

Mix all ingredients in a food processor/ Form into round shapes on Teflex dehydrator sheets. Dehydrate for 12 hours, turning after 6 hours and removing the Telex. Makes about 10 5-inch flatbreads.

14. Hemp Pesto

This Pesto is great and garlicky. It can be used as a dip or spread or topping.

3 cups fresh basil leaves (washed, packed and leaves removed)

5 cloves garlic

1/2 cup hemp seed

3/4 cup washed chopped fresh parsley

3/4 cup nutritional yeast

1 cup olive oil

1 teaspoon salt

Purée everything in a blender. Served over zucchini pasta or raw kelp noodles. Serves 4-6.

15. Hemp Guacamole

Bring this to your next potluck and everyone will be glad you showed up.

2 large ripe peeled avocados

2 tablespoons lemon or lime juice

2 medium tomatoes

1/2 teaspoon salt

1/4 cup hemp seed

1 1/2 teaspoons fresh cilantro leaves

With a fork mash the avocados and lemon or lime juice. Finely chop the onion and tomatoes and add to the avocados. Add the salt, Hemp seed and cilantro. Makes about 2 cups. Serve with raw vegetable slices, chips, crackers or use as a sandwich spread for flax crackers.

16. Mango Hemp Salsa

Try as side with raw vegetables or flax crackers

2 cups diced ripe mango

1 cup hemp seed

2 teaspoons fresh minced ginger

1/4 cup mint or cilantro leaves

1 tablespoon honey or coconut syrup

1/4 cup lime juice

salt and pepper to taste

Combine all ingredients into a mixing bowl and gently toss to mix. Refrigerate and serve, within a couple of hours. Makes about 2 1/2 cups.

17. Carrot Hemp Salad

Colorful, healthy and delicious.

8 carrots grated

4 tablespoons hemp seed

6 tablespoons olive or hemp oil

2 tablespoons lemon juice

Mix all the ingredients together and allow to sit one half hour before serving. Serves 4.

18. Hemp Nut Pyramids

This makes a great party, snack, lunch or travel food.

2 cups Hemp seed

1 large tomato, cut

2 stalks celery, cut into thirds

1 carrot, cut into thirds

1/4 cup chopped onion

2 tablespoons rosemary

1 tablespoon sage

1 teaspoon curry powder

1 teaspoon Celtic salt

2 tablespoon lemon juice

6 sheets of nori seaweed

Put all of the above ingredients (except the nori) into a food processor.

Cut nori into triangles (6 triangles to a sheet). Fill with pate. Cover with another triangle. Dehydrate overnight. Makes about 40 pyramids. Stores in the fridge for several weeks.

19. Living Nuts

Nuts can be flavored and made to taste roasted. This method preserves the enzymes and fat soluble vitamins of Hemp seed and other nuts. We bring a bag of this to the movies!

Soak one cup each almonds, pecans, hazelnuts in water overnight. Rinse in the morning. Add 1 cup Hemp seed. In a blender, add 1 tablespoon olive oil, 1 teaspoon Nama Shoyu tamari, 1/2 teaspoon chili powder and blend. Use this to coat the nuts. Dehydrate 8-10 hours.


20. Hemp Mayonnaise

It’s so easy to make your own mayonnaise.

2 tablespoons hemp seed

2 tablespoons lemon juice

1/4 cup olive oil

1/4 teaspoon salt

Powder hemp seed by grinding in the blender. Add water and lemon juice to the hemp seed and blend till smooth. With the blender running at low speed, gradually add the olive oil until thick. Add salt to taste.

21. Quick French Dressing with Hemp

So much better than what comes out of a bottle!

3/4 cup olive oil

1/2 cup unpasteurized apple cider vinegar

2 tablespoons hemp seed

2 tablespoons raw coconut syrup

1 teaspoon paprika

1/2 teaspoon salt

1 teaspoon onion powder

Blend together all the ingredients. Store in a glass jar and shake well before using. Makes about 2 cups.

22. Honey/ Mustard Hemp Dressing

Hemp seed makes even salad dressing better!

2 tablespoons mustard powder

1 1/2 teaspoon salt

3 tablespoons hemp seed

1/2 cup apple cider vinegar

1 cups olive oil.

Blend together all the ingredients. Makes about 3 cups.

23. Hemp Seed Garlic Butter

Here’s a living vegan way to top your favorite foods.

1/2 cup hemp seed

4 cloves garlic, chopped

2 tablespoons olive oil

1/4 teaspoon salt

Mix together and use as a vegetable, bread or pasta topping.


24. Key Lime Pie
End your meal with a treat so rich that leaves you feeling light and supercharged.

2 cups walnuts, soaked overnight. Rinsed. Dehydrated,

1/2 teaspoon nutmeg

1/4 teaspoon Celtic salt

Process in food processor. Press into a pie pan.

Filling for Key Lime Pie

1 peeled avocado

1/2 cup coconut water

1/2 cup hemp seed

10 tablespoons lime juice

1 teaspoon vanilla extract

1/2 teaspoon Celtic salt

1/2 cup soaked pitted dates

1 tablespoon flax seed

Process in food processor. Pour on top of crust. Chill before serving

25. Carob or Chocolate Layer Cake

Company coming? Someone’s birthday? Show you really care by serving a cake that’s a cut above the ordinary.

2 cups dates, pitted, soaked

1 cup hemp seed

2 cups raw carob or cacao powder.

Puree everything in the food processor. Divide into four round layers and dehydrate overnight on Teflex sheets. Turn and dehydrate another two hours.

26. Hemp seed Frosting

What good is a cake, if you can’t eat it?

1 cup raw cashews or macadamia nuts

1/2 cup hemp seed powdered in the blender

1/2 cup honey, yacon syrup or raw coconut syrup

2 tablespoons coconut oil

1 teaspoon vanilla extract

tiny pinch salt

Blend all the ingredients in the blender. To color frosting pink, add 2 tablespoons beet powder. To color frosting green, add the ingredients of 2 chlorophyll capsules – without the gel cap. I like Chlorofresh™ by Nature’s Way.

27. Bliss Balls

Share with friends and family when you think you want fudge.

1 1/2 cup hemp seed

1 cup pumpkin seeds

1/2 cup carob or raw cacao powder

1 tablespoon bee pollen (optional)

2 tablespoons almond butter

1/2 cup honey or maple syrup

1 teaspoon vanilla extract

1/2 teaspoon cinnamon powder

1/2 teaspoon cardamom powder

1 teaspoon peppermint extract (optional)

In a large bowl, put the 1 cup of the hemp seed as well as the pumpkin seeds, carob or chocolate powder, bee pollen, cinnamon, cardamom and raisins. In a separate bowl put all the other ingredients, except the remaining 1/2 cup Hemp seed and mix well. Now mix the 2 bowls of wet and dry ingredients (except for the Hemp seed) together and stir. Form into 1/2 inch diameter balls with your fingers and roll each ball into the remaining Hemp seed. Store in the refrigerator.

28. Berries and Hemp Cream
Dessert can be a treat without compromising your standards of health and excellence!

1 1/2 cups hemp seed

1/2 cup fresh squeezed orange juice

1/2 teaspoon vanilla extract (optional)

1 cup berries in season: blueberries, strawberries, raspberries, or blackberries, washed

Place all the ingredients in a food processor except the berries. Purée. Stir in berries. Serve in bowls. Can garnish with a sprig of fresh mint or edible flowers.

29. Mango Papaya Ice Cream

Two of the planet’s most divine fruits combined in a sugar free, dairy free knock-your socks-off ice cream.

1 cup hemp seed

1 quart pure water

1 cup chopped papaya

1/2 cup pitted dates.

Place above ingredients in a blender. Then process in an ice cream making machine.

30. Banana Pops

Cool Summer Treat!

2 tablespoons water

1/3 cup raw cacoa or carob powder

2 teaspoons honey

4 ripe peeled bananas, cut across the middle

1/2 cup hemp seed

2 popsicle sticks

Make a coating by mixing the hot water, chocolate or carob powder and honey to make a paste that is neither too thick or thin. Insert a popsicle stick into each banana half and dip into the syrup and coat completely. Then roll them in the Hemp seed. Place on wax paper and freeze. Eat while still frozen.

For more raw food awesomeness, visit Brigitte Mars online and check out her new book, The Home Reference to Holistic Health and Healing, and her new app, iPlant.

Why You Should Eat Raw Hemp Seeds Every Day, and 30 Recipes to Help You Do It! Why You Should Eat Raw Hemp Seeds Every Day Raw hemp seeds are one of the most nutritionally dense foods on

Everything You Need to Know About How to Eat Hemp Seeds

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Manitoba Harvest Hemp Foods

As far as the nut and seed world goes, hemp seeds are like the straight-A student who’s also captain of the football team. A couple of spoonfuls of hemp seeds packs a serious amount of essential nutrients, they’re easy to eat and cook with, and they have a pleasantly nutty taste, like a cross between a sunflower seed and a pine nut. And no, they won’t get you remotely high. Here’s everything you need to know about how to buy and eat these little seeds.

Although hemp and marijuana are members of the same species, Cannabis sativa, they’re in effect completely different plants. There are about a dozen varieties of hemp plants that are grown for food, and all of them contain about 0.001 percent Tetrahydrocannabinol, or THC, the main psychoactive ingredient in marijuana. This means you can eat as much hemp as you want and you’ll never have to worry about getting high or failing a drug test. Although certain states have begun to legalize the cultivation of industrial hemp in the last couple of years, the hemp seeds you can find at your grocery or health food store were likely grown in Canada or China.

Hemp plants grow brown popcorn kernel-sized hard seeds. Inside these hard seeds lie soft, white or light green inner kernels that are packed with essential amino acids, protein, and omega-3 fatty acids. You can’t really derive a lot of nutritional value from the unhulled seeds, so when you see a bag at the store labeled “hemp seeds,” what you’re actually buying is those soft inner kernels, also known as hemp hearts. Hemp hearts can be pressed to make hemp seed oil, leaving behind a byproduct that can be turned into hemp protein powder. You can find all of these hemp products at health food stores, or a well-stocked grocery store like Whole Foods.

Eating shelled hemp seeds, or hemp hearts, is as simple as sprinkling a spoonful or two into smoothies or on top of cereal, salads, or yogurt, says Kelly Saunderson of Manitoba Harvest Hemp Foods, the world’s largest hemp foods manufacturer. People with gluten sensitivity can use hemp seeds as a substitute for breadcrumbs to coat chicken or fish. Just like you can blend almonds and water to make almond milk, you can do the same with hemp seeds for hemp seed milk, which you can use as an alternative to dairy milk in drinks and recipes. And because of its nutty flavor, hemp seeds make a great substitute for people with nut allergies—you can dry-toast them over low heat to bring out even more of that nuttiness.

Hemp seed oil should be used as a finishing oil, rather than a cooking or frying oil, since the delicate omega fatty acids will break down during the cooking process, stripping the oil of its nutritional benefits. Instead, use it to make salad dressings, or drizzle over pasta, grilled veggies, or popcorn.

Hemp seeds are considered one of the most valuable plant-based proteins out there. Here's what you need to know about how to eat them.