Three tasty recipes to bring hemp into the kitchen

Three Bowls with Ingredients In, One containing Hemp

Hemp has a ‘naughty’ reputation but the only buzz you’ll get from our hemp recipes is knowing that they taste good and are good for you too.

Hemp plants have had the psychoactive compound tetrahydrocannabinol (THC) removed, but all the health-boosting nutrients are still intact. Hemp seeds are high in omega-3 and omega-6 essential fatty acids, and are a great source of protein and fibre too. They’re also rich in iron and magnesium, and make a great energy-boosting snack. Discover three easy recipes using hemp below – we promise they won’t give you the munchies, only cure them!

Hemp Hummus

Good for: easing PMS Serves 4

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
161 kcal	8.7 g	0.8 g	9.2 g	3.7 g	9.7g	0 g	3.7 g

Ingredients

4 tbsps hemp seeds *
1 can chickpeas, drained
2 tbsps freshly squeezed lemon juice
1 clove garlic, minced
½ tsp cumin *

* Available at Holland & Barrett

Method

Step 1 Use a food processor to grind the hemp seeds until powdery. Step 2 Add the chickpeas, lemon, garlic, and cumin, and blend together. Add water in a thin stream until the mixture is smooth and creamy. Step 3 Serve with crudités or crisp breads for a tasty way to relieve menstrual problems – hemp is a great way to up your magnesium levels, which studies suggest could help ease pre-menstrual syndrome.

Healing Hemp Smoothie

Good for: post-workout recovery Serves 1

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
143 kcal	2.3 g	0.2 g	6.9 g	5.5 g	20 g	19 g	0.02 g

Ingredients

100g kiwi
80g cucumber
40g seedless red grapes
10g hemp * or soya protein powder *

* Available at Holland & Barrett

Method

Step 1 Place all the fruit in a blender and whizz together. Step 2 Add the hemp protein powder and mix together until smooth. The big protein and carb hit makes this perfect for refuelling and maintaining tired muscles after exercise. It also hydrates and energises – enjoy as an isotonic drink if you don’t want to add the protein.

Soy Seed Snack

Good for: tackling constipation Serves 2

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
135 kcal	10 g	1.4 g	5.3 g	2.5 g	4.5 g	1.2 g	0.7 g

Ingredients

2g coriander seeds *
10g hemp seeds *
10g sesame seeds *
10g sunflower seeds *
10g poppy seeds *
10g light soy sauce
2g xylitol sugar substitute *

* Available at Holland & Barrett

Method

Step 1 Place half the seeds flat in a pan in the oven at 180°C/Gas mark 4 for 15 minutes, turning regularly so they are evenly coloured golden brown. Remove from the oven and leave to cool slightly. Step 2 Add the other half of the seeds, sprinkle with the soy sauce and xylitol, and stir well so the seeds absorb the liquid; they should be virtually dry. Step 3 Turn out onto a tray to cool, then transfer to a small bowl. Enjoy as a healthy snack or to help beat constipation – US researchers found a hemp seed extract worked just as well as drugs at beating constipation. Shop Food & Drink

This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies