Hemp Seeds: An Ancient Crop Making a Big Comeback

This past summer, I sauntered onto my driveway sipping a smoothie when my neighbour walked up and asked what was in it. I rattled off the fruits and greens, then remembered, “Oh yeah, and hemp hearts.” He looked at me, eyebrows drawn together, and said, “Is that legal?” I smiled, nodded my head yes, and launched into a discussion on hemp – I’ll do the same for you now.

A Little Hemp History

Hemp plants, a variety of Cannabis sativa L., have been cultivated in Asian cultures for over 10,000 years and serve as a vital crop in the production of fibrous materials, including clothing, fabrics, paper, and ropes. However, due to the containment of the psychoactive drug tetrahydrocannabinol (commonly known as THC) in Cannabis sativa L. plants, the 1937 Marijuana Tax Act was passed placing high taxes on all cannabis production, including hemp, massively diminishing its production in North America. As a result, hemp production in the Western world was on hold until late in the 20th century when Canada eventually legalized industrial hemp production due to its low THC content of less than 0.3%. The United States, following Canada’s lead, passed the Farm Bill just three years ago in 2018, bringing hemp production to its fields and launching a sustainable crop industry in North America from which we are all benefiting!

A Nutritional Superstar

Historically, hemp seeds were a by-product in the hemp fibre industry and often fed to animals. It was not until recently that the high nutritional value of hemp seeds for human consumption was discovered. Whole hemp seeds (i.e. those still containing their outer shell) are estimated to be composed of approximately 25-30% oil, 25-30% protein, and 30-40% fibre, making them a powerhouse food, especially in vegan or plant-based diets. However, most of the fibre in whole hemp seeds is housed in the outer shell, and shelled hemp seeds (also called hemp hearts) are the most common way they are sold and consumed.

Up to 181 amino acids have been identified in the hemp seed protein profile, and hemp seed protein has been likened to that of an egg white or soybean. Just two tablespoons of shelled hemp seeds contain up to 10 grams of protein and 15 grams of fat (approximately 90% of which are the desirable unsaturated fats). Hemp seeds are also sought for their well-balanced ratio of omega-6 and omega-3 fatty acids. Their light, nutty flavor has proven to be a hit amongst my family, and I suspect it could be in yours as well!

Hemp Banana Pumpkin Muffins

Although shelled hemp seeds serve as a fabulous addition to smoothies, yogurt, oatmeal, salads and more, the looming cold weather calls for their use in warm baked goods. Whether you prefer a sweeter banana muffin or a spicier apple muffin, give one of these recipes a go this fall!

Ingredients

• 1 ½ c all-purpose flour
• ½ c packed light brown sugar
• ½ tsp salt
• 1 tsp baking soda
• 1 tsp cinnamon
• 5 Tbsp shelled hemp seeds
• 2 ripe bananas
• 2/3 c canned pumpkin
• ¼ c vegetable oil
• 1 egg
• 1 tsp vanilla

Directions

1. Preheat the oven to 375°F.
2. In a large mixing bowl, add the dry ingredients. Stir until combined.
3. Mash the bananas.
4. Add the bananas and remaining wet ingredients to the mixing bowl. Stir until just combined.
5. Line a 12-count muffin tin with liners or spray with cooking oil.
6. Scoop the mixture evenly into the muffin tin cups.
7. Bake at 375°F for 14-16 minutes, or until a toothpick comes out of the middle of a muffin clean.

Hemp Apple Spice Muffins

For this recipe you will need the following:

Ingredients

• 1 ½ c all-purpose flour
• ½ c granulated sugar
• ½ tsp salt
• 1 tsp baking soda
• 1 Tbsp cinnamon
• 1 tsp nutmeg
• 5 Tbsp shelled hemp seeds
• ½ c unsweetened applesauce
• ½ c vegetable oil
• ½ c plain non-fat yogurt (not Greek)
• 2 eggs
• 1 large diced apple
• Turbinado sugar sprinkled on top (optional)

Directions

1. Preheat the oven to 375°F.
2. In a large mixing bowl, add the dry ingredients. Stir until combined.
3. Add the remaining wet ingredients and stir until combined.
4. Dice one large apple and add to the mixture. Stir until well combined.
5. Line a 12-count muffin tin with liners or spray with cooking oil.
6. Scoop the mixture evenly into the muffin tin cups.
7. Sprinkle turbinado sugar on top of the uncooked muffins, if desired.
8. Bake at 375°F for 16-18 minutes, or until a toothpick comes out of the middle of a muffin clean.

You may also enjoy: What Legalized Cannabis Means for Your Family, Maple Cinnamon Hemp Milk, and The Best Superfoods List According to a Culinary Alchemist.