Hemp Seeds
Hemp seeds are small, soft seeds with a mild, nutty flavor, mostly used today as a protein- and omega-3-rich topping for smoothies, bowls, and baked goods rather than in long-established traditional dishes.
How to buy
Shelled ('hulled') hemp seeds, often sold as hemp hearts, should look pale green and feel slightly oily, with a fresh, mild smell -- any sharp or bitter smell signals rancidity. Buy from a brand with clear packing dates since they're more perishable than harder seeds.
How to store
Keep hemp seeds in the fridge or freezer in an airtight container, since their soft texture and oil content make them go rancid faster than sesame or sunflower seeds at room temperature. They'll keep well for several months refrigerated.
Culinary profile
- Flavor
- Mild, nutty, and faintly grassy, similar to pine nuts but softer, with no need for toasting to bring out flavor.
- Texture
- Soft and slightly chewy, with a gentle crunch unlike the harder bite of sesame or sunflower seeds, closer in feel to small pine nuts.
- Aroma
- A mild, nutty, faintly green smell; fresh seeds smell clean and slightly sweet.
How to prepare
- Sprinkled raw — Scattered over smoothie bowls, oatmeal, or salads without any cooking.
- Blended into smoothies — Added whole to smoothies for a protein and healthy-fat boost.
- Baked into bread or bars — Mixed into dough or granola bars for texture and nutrition.
- Pressed into milk — Blended with water and strained into a creamy plant milk.
Classic dishes
American
- Smoothie bowl with hemp seeds — A thick fruit smoothie topped with hemp seeds for crunch and added protein.
- Hemp seed granola — Homemade granola with hemp seeds folded in alongside oats and dried fruit.
- Hemp seed energy bites — No-bake snack balls combining hemp seeds, oats, and nut butter.
- Hemp milk — A creamy plant milk blended from hemp seeds and water, used in coffee and cereal.
- Hemp seed porridge — A breakfast porridge where hemp seeds add protein and a nutty flavor to cooked oats.
- Avocado toast with hemp seeds — A brunch staple finished with a scattering of hemp seeds for crunch and nutrition.
- Hemp protein smoothie — A blended drink combining hemp seeds, fruit, and plant milk as a post-workout snack.
- Hemp seed-crusted tofu — Tofu coated in ground hemp seeds before baking or pan-frying for a crunchy crust.
- Hemp seed salad dressing — A creamy dressing blended from hemp seeds, lemon, and olive oil.
- Hemp seed oatmeal topping — A simple finishing touch scattered over cooked oatmeal for crunch and protein.
- Hemp seed trail mix — A snack mix combining hemp seeds with dried fruit and other nuts.
Italian
- Hemp seed pesto — A modern twist on pesto using hemp seeds in place of pine nuts for a nuttier, earthier result.
Mediterranean
- Mediterranean grain bowl with hemp seeds — A grain and vegetable bowl finished with a scattering of hemp seeds.
Middle Eastern
- Hemp seed hummus — A modern variation on hummus with hemp seeds blended in alongside chickpeas for extra richness.
German
- Hanfsamenbrot — A German-style seeded bread incorporating hemp seeds into the dough, reflecting the country's long tradition of hemp cultivation.
Substitutions
- Chia Seeds — A denser, more gel-forming seed; works as a topping but behaves differently in liquids.
- Sesame Seed — Firmer and more toasted in flavor, a reasonable crunch substitute on bowls and salads.