Hi Three to Five Tribe! As many of you know, nuts and seeds are a great source of healthy fats. I have always been more in favor of nuts over seeds. However, while attending Expo West I discovered the deliciousness of hemp hearts. Here’s everything you need to know about hemp hearts.

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Hemp Hearts

Hemp hearts, also referred to as hemp seeds, are a great form of plant-based protein and are in themselves a complete protein as they contain all nine essential amino acids. Remember, essential amino acids cannot be produced by the body and need to be obtained through the diet. Only three tablespoons of hemp hearts (30 grams) contain 10 grams of protein, which is almost double the amount of protein found in chia seeds and flaxseeds. Talk about small, but mighty! Not to mention only one serving (three tablespoons) is only 170 calories.  Hemp hearts also boast a 3:1 ratio of omega-3 to omega-6 fatty acids and are a good source of iron, fiber as well as other vitamins, minerals and antioxidants.

I prefer my hemp seeds raw and hulled as this process leaves the most nutritious part of the seed, the heart, which is soft and chewy in texture offering a subtly earthy flavor. Some people even describe them as having a pleasant nutty taste. Hemp hearts are incredibly versatile and can be enjoyed in baked goods, oatmeal, salads, smoothies and yogurt, but I prefer mine straight out of the bag. Note: In order to protect the omega-3’s it’s best to not bake or cook with hemp hearts at a high temperature as the heat will damage them, so if you are grabbing a bag of hemp hearts for their nutritional value and not just their texture or flavor, opt for using them outside of any heat sources.

I like to enjoy my hemp hearts inside half of an avocado, which makes for the perfect lunchtime meal as it is a great combination of healthy fat paired with a complete protein source (bonus that it’s plant-based too). Hemp hearts are tasty on their own, but my absolute favorite hemp hearts are flavored hemp hearts created by Humming Hemp.

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If you are looking for a protein-packed food for your next plant-based meal or snack, try adding hemp hearts!

Enjoying hemp hearts three to five tablespoons at a time,
-ox