6 Best Vegan Hemp Seed Recipes For Your Kids
6 Best Vegan Hemp Seed Recipes For Your Kids
Hemp hearts, or shelled hemp seeds, are one of those underappreciated foods, in my opinion. They're not only incredibly healthy but wealthy, nutty, and have an excellent bite. Overall, they're very adaptable and mildly enjoyable for dairy-free diets. I've put together this collection of 6 hemp seed recipes.
Nutrition Fact Of Hemp Seed
3 tablespoons of hemp seeds have 116 calories and the following nutrients, according to the United States Department of Agriculture (USDA):
- Protein: 9.47 g
- Carbohydrates: 2.60 g
- Fat: 1.20 g
- Total fatty acids: 14.62 g
- Monounsaturated fatty acids: 1.62 g
- Polyunsaturated fat: 11.43 g
- Saturated fatty acids: 1.38 g
Additionally, hemp seeds are a good source of vitamin E and minerals like calcium, iron, magnesium, potassium, and zinc.
Health Benefits Of Hemp Seeds
1. Improve Heart Health
The medical community thinks omega-3 fatty acids to enhance heart health and lower the risk of problems like arrhythmias and heart disease.
High omega-3 fatty acids can be found in hemp seeds, along with a beneficial ratio of omega-3 to omega-6 fatty acids.
The seeds are also rich in arginine; an amino acid converted to nitric oxide.
Nitric oxide is necessary for artery and vein dilation and supports blood vessel walls' smooth and elastic function. Heart failure risk can be reduced by lowering blood pressure, eating a healthy diet, and exercising differently.
2. Improve Skin Health
Chronic inflammation can lead to acne and atopic dermatitis (AD). Hemp seeds contain anti-inflammatory compounds that may be helpful.
According to a Trusted Source Source, acne may have dietary causes other than an absence of omega-3 fatty acids. Hemp seeds' high omega-3 content may be able to control and lessen acne symptoms.
A 2018 review investigated how dietary modifications can affect skin conditions. The authors discovered that increasing omega-3 intake might reduce acne symptoms, but more studies are needed to determine how much.
The authors also mention that plant fibres and prebiotics may help treat AD symptoms. A plentiful source of plant fiber is hemp seeds.
3. Combat Rheumatoid Arthritis
It is an autoimmune disorder to have rheumatoid arthritis. It makes the immune system attack its tissues, which results in joint inflammation.
Hemp seed oil may have anti-rheumatic properties, according to 2014 research done on human cells.
According to Trusted Source, there is insufficient proof to say that cannabinoids can successfully treat rheumatic diseases. More research is required, according to the authors.
4. Boost Brain Health
Hemp seeds have the ideal balance of omega-3 to omega-6 fatty acids for nutritional benefit. Frequently absent in most diets, this balance supports heart and cognitive health.
Terpenes are a class of plant compounds found in hemp seeds. Terpenes may aid in protecting the brain and preventing tumour growth, according to studies, though more research is needed in this area.
5. Improve Digestive Health
Fiber is a crucial component of your diet and is associated with improved digestive health.
Whole hemp seeds contain 20% and 80% of soluble and insoluble fiber, respectively, making them a good source of both fibre types.
In your gut, soluble fiber transforms into a gel-like substance. It may also lessen blood sugar spikes, control cholesterol levels, and be an essential source of nutrients for healthy digestive bacteria.
6. Reduced PMS Symptoms
Gamma linolenic acid (GLA), which has been connected to fewer PMS symptoms, is another abundant component of hemp oil. It appears that GLA lessens the body's response to the prolactin hormone. One of the main contributors to PMS's unfavourable symptoms, particularly breast tenderness, irritability, bloating, and depression, is prolactin. Hemp seed oil may be a valuable resource in the fight against these uncomfortable symptoms.
7. Help To Lose Weight
Consuming hemp seeds can help you feel fuller for longer and lessen sugar cravings because they act as a natural appetite suppressant.
These seeds and other high-fibre foods may help control excessive hunger when added to meals or smoothies. This is partly because fiber encourages satiety, which aids in weight loss.
A systematic review found that eating more fiber is linked to lower body weight. It was published in the Journal of the American College of Nutrition. After consuming a meal high in fiber, this may be caused by satiety and increased energy intake.
Vegan Hemp Recipes
1. Vegan Hemp Biscuits
Please be aware that the prep time is only for hands-on work. The dough needs an hour to chill.
Prep time: 20 minutes | Cook time: 10 minutes | Total time: 30 minutes | Servings: 12
Ingredients
- Oats: 1 cup
- Rye flour: ¾ cup
- Hemp seeds: ¼ cup
- Agave nectar: 2 tablespoons
- Melted dairy-free buttery spread: 1 tablespoon
- Dairy-free milk beverage: ½ cup
Method
- Oats, ½ cup rye flour, hemp seeds, agave nectar, and buttery spread should all be combined in a medium bowl. Add the milk beverage gradually until a firm but slightly sticky dough forms.
- Scrape the dough onto a countertop or wooden board. Add the final ½ cup of rye flour and knead the dough until it slightly stiffens.
- Refrigerate the dough for an hour after wrapping it in plastic wrap. Lightly oil a cookie sheet and preheat the oven to 350°F.
- Roll out the dough to a thickness of ¼ inches. Cut the dough into rounds or fun shapes using a cookie cutter. Place the biscuits on the cookie sheets you prepared.
- For 15 minutes, bake. Turn off the oven and leave the door closed while the biscuits cool inside.
- Store for up to two weeks in an airtight container.
2. Vegan Hemp Banana Muffins
A recipe for healthy Hemp banana muffins is naturally nut-free, vegan, gluten-free, and dairy-free. Bananas and low-glycemic sugar are used to sweeten these muffins, which are also devoid of refined sugar.
Prep time: 10 minutes | Cook time: 25 minutes | Total time: 35 minutes | Serves: 10-12
Ingredients
- Ground flax seeds: 2 tablespoons
- Warm water: 6 tablespoons
- Light spelt flour: 1 cup or all-purpose gluten-free flour
- Baking soda: 1 teaspoon
- Baking powder: 1½ teaspoons, aluminum-free
- Sea salt: ¼ teaspoon
- Coconut palm sugar: ½ cup
- Coconut oil: ½ cup melted but not hot (or grape seed oil)
- Very ripe bananas: 2 (total of 1 cup mashed)
- Vanilla extract: 1 teaspoon
- Hemp hearts: ¼ cup (optional)
- Optional: walnuts: ¼ cup, chopped
Method
- Set the oven to 325°F. Put liners or parchment paper sheets in a muffin tin.
- Put warm water and ground flax seeds in a medium basin and put aside.
- Mix the flour, baking soda, powder, and salt in a sizable mixing basin.
- Smash the bananas into the flax seeds once more, then add the sugar, oil, and vanilla extract and stir well.
- Mix well after adding the wet ingredients to the dry ones. Hemp seeds are added; mix to blend.
- Scoop equally into the muffin tin.
- About 25 to 30 minutes of baking time, or until the top is brown and a toothpick inserted in the center comes out dry and clean.
- Before serving, let the food cool for about 15 minutes.
- Additionally, you might add around ¼ cup of chopped walnuts to this dish for a more significant boost to brain health. I decided to make these nut-free, so my daughter could bring them to school.
3. Veggie Nuggets With Broccoli, Millet And Hemp
Healthy, gluten-free, and delicious vegan veggie nuggets made with millet, hemp, and broccoli. A creamy maple mustard dip is included in the recipe!
Prep time: 25 minutes | Cook time: 45 minutes | Total time: 1 hour 10 minutes | Servings: 3-4
Ingredients For The Nuggets
- Dry millet: ⅓ cup (if you have cooked on hand, you'll need 1 cup of cooked millet)
- Sea salt and ground black pepper to taste
- Avocado oil: 1 tablespoon, plus extra
- Grated broccoli: ½ cup (about 4-5 regular florets grated with a box grater)
- Medium carrot: ½ cup,
- Small shallots, peeled: 2
- Minced fresh rosemary: 1 teaspoon
- Ground turmeric: ½ teaspoon
- Lemon zest: ½ teaspoon
- Pinch of cayenne pepper
- Hulled hemp seeds: 2 tablespoons
- Psyllium husk powder: 1½ teaspoons
- Nutritional yeast: 1 tablespoon
- Grainy mustard: 1 teaspoon
- Creamy maple mustard dip
- Raw cashew butter: 2 tablespoons
- Water, plus extra to thin: 2 tablespoons
- Pure maple syrup: 1 tablespoon
- Grainy mustard: 1 tablespoon
- Lemon juice: 1 teaspoon
- Small clove garlic: 1 teaspoon, finely grated with a Microplane
- Sea salt, to taste
Method
- Put a baking sheet in the oven and preheat it to 400°F. Oil the parchment just a little bit, then set it aside.
- The millet, ¼ cup water, and a dash of salt should be combined in a small saucepan over medium-high heat. Cover and heat until boiling.
- Simmer the millet for 20 to 25 minutes until the grains are fluffy or mushy. Set apart for cooling. In a medium sauté pan, warm the avocado oil over medium heat. To the pan, add broccoli and carrots.
- Grate the shallots with the box grater and add them to the pan. Stir after adding salt and pepper to the vegetables. Cook broccoli until it turns brilliant green and the carrots become tender. Before removing it from the fire, stir in the rosemary, turmeric, lemon zest, and cayenne.
- The cooled millet should be packed into a 1-cup measure. There could be a few more mouthfuls. Transfer the millet from the cup to the food processor. Additionally, add the cooked vegetable combination to the food processor. The food processor should now add the hemp seeds, psyllium husk powder, nutritional yeast, and grainy mustard.
- The cooled millet should be measured out into a single cup. You might have a few more mouthfuls. Add the millet in a cup to the food processor. The cooked vegetable mixture should also be added to the food processor. Finally, add the psyllium husk powder, grainy mustard, nutritional yeast, and hemp seeds to the food processor. Salt and pepper are used to season the mixture.
- Until the grains and vegetables clump together, run them in the food processor at high speed. Create the millet nuggets by measuring out a scant 2 teaspoons of the millet mixture for each nugget and lightly rubbing your hands together. Place on the baking sheet with parchment paper after shaping into small patties or freeform bits.
- Once the nuggets are complete, lightly brush a little extra oil over them. Bake the baking sheet for 22 minutes, turning the nuggets halfway through. They must have a hint of browning and be firm enough to pick up.
- In a separate bowl, combine cashew butter, water, maple syrup, mustard, lemon juice, garlic, and salt to make the dipping sauce. Add more water to thin.
- These warm vegetable hemp and millet nuggets should be served with dipping sauce!
4. Cinnamon Turmeric Hemp Seed Bars
These no-bake Cinnamon Turmeric Super Seed Energy Bars are loaded with good fats. only 5 grams of sugar per bar, lower carbs! Friendly to nut-free, vegan, and gluten-free diets.
Prep time: 25 minutes | Cook time: 45 minutes | Total time: 1 hour 10 minutes | Servings: 3-4
Ingredients
- Sunflower seeds: ½ cup
- Hemp hearts: ⅓ cup
- Pumpkin seeds or pepitas: ⅓ cup
- Shredded coconut: ¼ cup
- Chia seeds: ¼ cup
- Cinnamon: 2 teaspoons
- Turmeric: 1 teaspoon
- Creamy nut or seed butter: ¼ cup
- Brown rice syrup: 4 tablespoons
- Coconut oil: 1 tablespoon, melted & cooled
- Vanilla extract: ½ teaspoon, optional
Method
- Put parchment paper in an 8- or 9-inch loaf pan and set it aside.
- Sunflower seeds, hemp hearts, pepitas, shredded coconut, cinnamon, and turmeric should all be combined in a big dish.
- Add the brown rice syrup, melted coconut oil, vanilla essence, and nut or seed butter. To mix, use a big, robust spatula. The mixture should be transferred to the pan and evenly pressed into the corners. Pan should be chilled for 20 minutes or frozen for 10 minutes. Put parchment on the cutting board after removing it from the pan. Slice the bars into 12 squares with a sizable, sharp knife (or 16 for smaller servings).
- For convenient grab-and-go, wrap bars individually or place them in a container. Fridge storage is great for bars. Enjoy!
5. Vegan Hemp Pesto Pasta Salad
Creamy Hemp Pesto Pasta Salad is a chilled pasta salad with sundried tomatoes, arugula, and creamy basil hemp pesto. Contains hulled hemp seeds, which are rich in omega-6 fatty acids and protein. Nut-free, gluten-free, vegan, and oil-free.
Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 8
Ingredients
- Bob’s Red Mill hemp seed hearts: 1½ cups
- Lemons juice: 2
- Water: ½ cup
- Packed basil leaves: 1 cup (approx. 20 leaves)
- Garlic cloves: 1-2
- Salt-½ teaspoon
- Sundried tomatoes: 1 cup
- White vinegar: 2 tablespoons
- Uncooked pasta of choice: 12 oz
- Arugula: 2 cups
Method
- Cook pasta in a big pot according to package directions.
- To prepare the pesto, combine 1 and ½ cups of hemp seed hearts, 2 lemons' worth of juice, ½ cup of water, 1 cup of fresh basil leaves, 1-2 garlic cloves, 2 teaspoons of vinegar, and ½ teaspoon of salt in a blender or food processor bowl.
- Blend until the mixture is smooth. Between blendings, you might need to scrape down the sides. After straining, run a cold water rinse over the cooked pasta. Shake out any extra water, put it back in the saucepan with the pesto, and mix to coat the spaghetti thoroughly.
- Toss everything together in the pot after adding the arugula and sun-dried tomatoes. Serve immediately, or keep chilled in an airtight container until ready to serve. Use just one clove of fresh garlic if you are delicate to its flavour.
- For this recipe, I prefer to use sundried tomatoes from brands like Trader Joe's that have not been marinated in oil.
6. Hemp Vegan Carrot & Orange Cake
How classic are carrot and orange? To include some hearty, wholesome, and healthy hemp inside of this classic flavour combination, we modified it!
Prep time: 20 minutes | Cook time: 20 minutes | Total time: 40 minutes | Servings: 8
Ingredients For The Cake
- Medium carrots grated: 4
- Hempseed oil: 125ml
- Light brown sugar: 175g
- Vanilla extract: 2 teaspoons
- Oat or almond milk: 300ml
- Plain flour: 275g
- Hemp flour: 100g
- Baking powder: 2 teaspoons
- Baking soda: 1½ teaspoons
- Ground cinnamon: 2 teaspoons
- Ground nutmeg: 1 teaspoon
- Ground ginger: 1 teaspoon
- Salt: ½ teaspoon
- Shelled hemp seeds: 50g
- Orange zest: ½
- Walnuts: ½ cup, roughly chopped
Ingredients For The Frosting Decoration
- Dairy-free butter: 350g
- Icing sugar: 380g
- Vanilla extract: 1 teaspoon
Method For The Cake
- Preheat the oven to 180°C and grease two medium cake pans.
- Combine the oil, sugar, vanilla, and orange zest in a mixing bowl. Add the carrots and whisk them in the milk.
- Combine the salt, cinnamon, nutmeg, ginger, plain flour, hemp flour, baking powder, and soda in a sieve.
- After incorporating the shelled hemp seeds and walnuts, fold the dry ingredients into the wet ones. Bake for 15-20 minutes or until a knife comes out clean.
Method For The Frosting Decoration
- The vegan butter should be thoroughly blended using a low speed in a bowl.
- Sift the icing sugar in and add the vanilla extract once your vegan butter is smooth, creamy, and light in colour. Blend thoroughly and fluffy together in a blender.
- Place a small amount of the mixture in a piping bag and begin icing.
- Make a thick fondant-like icing with icing sugar and water, add some orange food colouring, and use your imagination to make the carrots.
- To make the carrot balls, combine some cake crumbs with frosting and roll them into balls. Then, coat the balls in nuts and chill.
Conclusion
Although hemp seeds are a staple food in many societies and have excellent nutritional value, they have only recently gained popularity in the West.
They contain a lot of good fats, quality protein, and various minerals. Hemp seeds are incredibly healthy in general. They might be among the few superfoods deserving of their illustrious reputation. So don’t miss trying these vegan hemp seed recipes.
I trust you enjoyed this article about the 6 Best Vegan Hemp Seed Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
JeannetteZ
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