Hemp Hearts

I stumbled upon Hemp Hearts while walking through Costco.  The bright orange-e-yellow (is that a color??) bag caught my eye.  At the top of the bag, words called out to me "Omega 3 and Omega 6".  That definitely grabbed my curiosity by the collar!  I stopped and grabbed a bag to examine it further.  P.S. Kudos to you, marketing genius of Manitoba Harvest!  Somewhat skeptical, I flipped the bag over, sure I would find something wrong with it.  Carbs? 3g  HAH!...oh wait....there is also 3g fiber so really 0g net carbs.  Fats?  13g...thats good.  Protein? 10g...not bad.  Funky ingredients added in I can't pronounce?  NOPE...just one ingredient...RAW SHELLED HEMP SEEDS.

I was smitten!  I HAD to find a way to use these!!  Through the power of modern technology, I whipped out my smartphone and found a couple of recipe ideas (an "oatmeal" of sorts and a cookie recipe).  Excited, I tossed the orange-e-yellow bag into the cart.

"What in the world are hemp hearts?"
In short...hemp hearts are hulled (or shelled) hemp seeds.  Yes, the seeds of the hemp plant...basically the same plant marijuana comes from.  No, they are not marijuana, and no, they will not make you high.  If you came here for that, you are barking up the wrong plant (BUT, I do have a cookie recipe for you below).

Back to this amazing hulled beauty.  I have since done some more research on hemp hearts and their amazing properties.  I have not been able to truly find anything wrong with them!  They contain a good balance of amino acids, proteins, essential fats, and vitamins.  They are literally loaded with nutrition!  They have NO glycemic load, and are suitable for those with sensitivities to nuts, gluten and/or lactose.  AND due the high protein, they can also be used as a meat substitute.

Body Ecology (click to read article) has done a thorough post/write-up about hemp seeds for those wanting to know more.

"Ok, you convinced me.  Where can I buy them?"
 They may be available at a Costco/Sam's Club.  You can usually find them at health food stores, OR you can find them on Amazon (link in My MAD Pantry to the ones I use).

"Now what do I do with them?"
Healthy for the whole family, hemp hearts can be used in many ways.  They are completely edible in their raw form, so can be sprinkled on salads, yogurt, or just simply eaten out of the bag.  Raw, they have a unique nutty flavor and are a bit chewy.  Their texture is similar to that of finely chopped walnuts (or other softer nut).  Evan's favorite ways to enjoy hemp hearts are sprinkled on his Fluff, as an "oatmeal"(recipe below), and as a cookie.  Honestly, our whole family enjoys the cookies...even my 9 year old has requested them.  "Go for it, buddy!"  He thinks he is getting a cookie, and I know he is getting a super nutritious snack!

 The hemp heart/chia seed cookies go a little something like this:

The cookies are especially versatile in that they can be used for any occasion where a cookie may be needed.  Ok, lets face it, cookies are always needed....but these simple after dinner treats can become something special when you add in a cookie cutter or two!!  Think hearts for Valentine's day, evergreen trees at Christmas time, etc.  I even concocted a M.A.D. friendly icing using coconut oil...but that is still in the development phase.

I have found it important to be sure the dry ingredients are all mixed well first, and that you squash as many coconut flour lumps as possible.  Once you add the wet ingredients, mixing thoroughly becomes a challenge and if you didn't mix well, then your cookies may develop pockets of super flavor (holy cinnamon, Batman!!).  For a good, evenly flavored cookie, this is an essential step.

Dry ingredients, mixed

Before you add in the wet ingredients, be sure the coconut oil is COMPLETELY melted...that means no little white lumps of any kind left.  The oil should be basically clear.  After the wet ingredients are added and mixed in, you will notice that the coconut flour quickly absorbs most of the actual liquid, making the dough a bit flaky while at the same time still a bit gooey due to the coconut oil.

Flaky and gooey "dough" ready to be formed into cookies

Now its time to get down to business!  Be sure to take your rings off before this next step.  Things are about to get a bit messy.  On the plus-side (and with cookies there should always be a plus side) the coconut oil is great for your skin.  Roll the dough into 12 (basically) equal balls, place them on the parchment-lined cookie sheet and gently squish them into cookies.  The edges will break a bit, but you just have to lovingly smoosh them back into place.  The shape you smoosh them into is the shape they will remain.  With this recipe, they will not rise, expand, or anything like that.  They will stay the way you put them (unlike the throw blankets I keep folding and placing on the couch).

The Christmas cutouts we made using this recipe after baking.

You know they are done when the timer you set for a short 15 minutes dings.  They only very slightly change in the way they look (may or may not become slightly more golden), so do not wait for a sign other than "DING!".  Doing so could result in smoke alarms going off.  Maybe I do speak from experience, maybe not.  My secret is safe with me.

After they have cooled a bit on the parchment/cookie sheet, they are ready for hungry tummies to enjoy!!

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Evan's Hemp and Chia Cookies:

This is a recipe from Thrive Style that I have slightly altered to use the hemp hearts (instead of seeds with the hull on), Stevia drops, and make them a bit more to Evan's taste.

• 1/2 c. hemp hearts
• 1/4 c. chia seeds
• 1/4 c. coconut flour
• 1 1/2 rounded teaspoons cinnamon
• 1/2 rounded teaspoon ground ginger (dry)
• 1/8 rounded teaspoon sea salt (white, black, pink...any will do!)
• 3 eggs
• 1/4 c. coconut oil - MELTED (very important!)
• 10 drops liquid Stevia (or to taste)
• 1/2 c. finely shredded coconut (optional)

Mix hemp hearts, chia seeds, coconut flour, cinnamon, ginger &sea salt in a medium-sized mixing bowl.  If adding in the shredded coconut, add that to the dry ingredients as well.  Add in eggs, coconut oil, and stevia drops and mix thoroughly.  Form into 12 balls (about 1") and place onto cookie sheet lined with parchment paper.  Press the balls into the shape/thickness you want them to end up.  With this recipe, they will not rise, expand, or anything like that.  They will stay the way you put them.  Bake for 15 minutes at 350 degrees.  Let mostly cool on the cookie sheet to reabsorb some of the fat/oil goodness that may have leaked from the cookie.

Net Carbs (without optional coconut):  11.2g for FULL BATCH of dough
(for a 12-cookie batch, that is a mere .93g per delicious cookie!)

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Evan's M.A.D. Oatmeal:

• 1/4 cup hemp hearts
• 1/4 cup chia seeds
• Pure Stevia drops (I use about 5 drops)
• Cinnamon (I use about 1/4-1/2 teaspoon)
• Heavy Cream (a splash or two)
• 1 egg - beaten (optional)

Put hemp hearts and chia seeds in cereal bowl.  Fill with enough water to not quite cover the seeds.  Let sit for about 2 minutes to let the chia seeds start to activate. If adding the egg, add that to this mixture.  Microwave on HIGH for 1 minute.  Egg should be cooked, and most water absorbed/evaporated.  Fluff with a fork.  Add in cinnamon to taste, the "splash or two" of heavy cream to loosen it all up a bit and help cool it down for young mouths, and the Stevia drops (again...to taste).  Mix well and serve.

Net Carbs:  0g without egg;  .5g (less than 1) with 1 egg