3 recipes with hemp seeds (and weekly menu rich in omega-3)

Hemp seeds have become one of my great allies to add complete and quality proteins to any meal, as well as to enrich my dishes with omega-3. I am going to tell you why I like them so much and how to use them. In addition, I will propose three recipes with hemp that I love, simple and very practical for day to day:

I have included all three recipes in the weekly menu rich in omega-3 that I propose today and which I will talk about below. You can download it here.

How to include hemp seeds in your healthy menu

Although hemp sounds like marijuana to us, hempseeds do not have psychotropic effects. It is a very safe food and it had actually been with us for many years, but it had been displaced. Incorporate it into your day to day it is much easier than it seems.

It is a great source of minerals, since it provides you with a good dose of iron, calcium, magnesium, phosphorus and zinc. It is also high in good quality fatty acids, specifically omega-3 and omega-6 in an adequate proportion. It is, therefore, a great ally in vegetable diets.

In the case of hemp oil, we have a great option, because we do not have that ideal ratio for our daily needs of omega-3 and omega-6 with olive oil, in which it is clearly unbalanced, with more omega-6. Therefore, it is an oil to take into account to balance our diet. Other very interesting seeds in relation to omega-3 are flax seeds.

When you go to buy hemp seeds, you can find them now peeled and ready to eat raw or in shell. This last presentation is usually found in bulk stores and has a different appearance, since the shell is very dark and does not resemble the usual already peeled seeds and whitish or light green tones.

If you buy them without shellingYou’re going to have to cook them. Like any other cereal, you’ll need to cook or steam it to soften it up. you can use it to simulate a tabboulehremoved wheat and therefore gluten-free, or to accompany dishes as we do with millet or quinoa. With the advantage over other cereals or seeds that hemp has all the essential amino acids and is considered a complete protein.

Currently, we find that many brands market the hemp already peeled and ready to consume, which seems to me an advantage for its introduction. To begin with, because your taste of “pipes” it is very nice and a spoonful in a salad will suit us perfectly.

I leave you here some very simple recipe ideas in which hemp seeds will be great:

In salads of any kind.In buddha bowls to replace tofu or legumes.In homemade creams.In soups.In vegetable fillings for empanadas or croquettes.

Personally I find it more complicated use hemp in sweetsalthough of course there are good combinations with other nuts, such as almond flour, and with fresh fruit or cocoa.

In addition, I present below the three recipes with hemp what promise you. I have included them in today’s downloadable weekly menu, a omega-3 rich menu in which you will find hemp seeds, but also other foods rich in omega-3 such as flax seeds and oil, walnuts or chia seeds.

1. Lentil, artichoke and hemp hummus

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A different recipe for hummus, ideal in artichoke season and great as a source of quality and complete protein thanks to the hemp seeds.

Ingredients:

400 g drained cooked lentils 200 g cooked artichoke hearts 50 g hemp seeds 2 tablespoons natural tahini 2 tablespoons flax oil ½ lemon in juice Olive, flax or sesame oil Water Salt Chopped parsley and paprika powder to decorate (optional)

Preparation:

Drain the cooked lentils well and also the cooked artichokes, which can be canned or, even better, cooked at home. We put all the ingredients in the blender or in a food processor. We beat until it is fine and without lumps. It is possible You may need to add water and/or olive, flax, or sesame oil if your food processor is not intended for dry blending. Do it tablespoon by tablespoon so that it is not excessively liquid. We serve in a container, sprinkle with paprika and add fresh chopped parsley.

You can accompany it with vegetable sticks, crackers or pita bread, and it is a excellent spread for sandwiches and that they are not dry.

2. Chickpea and hemp nuggets

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These chickpea-based vegetable nuggets are very easy to make, they look great in the oven and they are great to take us in the tupper. With the flax seeds we will make two false vegan flax eggs, which will be used to bind the dough.

Ingredients:

200 g of cooked chickpeas200 of chickpea flour30 g of hemp seeds2 tablespoons of flax6 tablespoons of water1 tablespoon of ground cumin2 tablespoons of olive oil1 teaspoon of ground black pepper1 teaspoon of dried oregano1 teaspoon of garlic powderSaltWater or mild vegetable broth if we it takes

Preparation:

Soak the flax seeds, previously ground if we don’t want to find them. Drain the chickpeas and peel them if we want better digestion. Smash them with a fork, or mash them without becoming a paste. Add the flour and spices and a pinch of salt and mix everything well. Add the vegan egg and olive oil and knead. If it is dry, we can add water, chickpea water or soft broth, one tablespoon at a time, and after kneading again. We refrigerate the dough for at least 4 hours, so that it rests cold. nuggets to these snacks We can also make balls, but we are interested in baking the interior well. We can make balls and crush them. We can fry them, grill them or bake them, without the need to bread or batter them. For the oven, we will need to preheat to 180 ºC and bake for about 20 minutes, 10 on each side, or until we see them golden brown. If we use an oil spray when placing them on the baking tray, with silicone or baking paper, they will look better.

3. Hemp Seed Pesto

A quick and simple recipe that you can also make in advance and use in your pasta and rice dishes, but also in your salads and to brighten up your baked vegetables.

Ingredients:

80 g hemp seeds 4 basil sprigs Virgin olive oil Flax oil Salt Nutritional yeast (optional)

To lengthen the pesto when serving with a pasta dish, the best thing we can do is reserve the water from cooking the pasta or rice, which contains starches, and add it. This is how we lighten it without watering it down.

Preparation:

We remove the stem from the basil branches and we are left with the leaves, very clean. Reserve some leaves to decorate the plate if you are going to serve at the moment. We put all the ingredients, except half of the basil, in the blender glass and beat well. We taste and correct the salt and add more basil if necessary. In the event that we want to lengthen it, we add cooking water and beat. To give it a touch that reminds us of cheese and thicken in the event that we use cooking water , we add 1 heaping tablespoon of nutritional yeast.

Of course, we can use vegan cheese in the recipe if you feel like it, you can include it grated at the beginning, when we start to beat.