Keto Dieting With Hemp Hearts: A Healthy, Nutty Twist

Hemp hearts are a versatile ingredient that can be used in a variety of keto-friendly recipes, from oatmeal to cookies. They are the hulled seeds of the hemp plant and are packed with nutritional benefits, including omega-3 fatty acids, protein, and iron. With their mild, nutty flavour, hemp hearts can be added to smoothies, yogurt, or oatmeal, or simply enjoyed straight out of the bag as a snack. When incorporated into recipes, hemp hearts provide a thick, creamy texture and a boost of essential nutrients, making them a popular choice for those following a keto diet.

Hemp hearts: a keto-friendly superfood

Hemp hearts, the hulled seeds of the hemp plant, are a keto-friendly superfood. They are packed with omega-3 fatty acids, protein, and essential vitamins and minerals, all while containing zero net carbs. Here are some ideas on how to incorporate these nutritious seeds into your keto diet.

Hemp hearts are an excellent addition to a keto diet as they are optimally balanced with a high healthy fat and protein content and very low carbohydrate content. They have the perfect ratio of omega-6 to omega-3 fatty acids (3:1) and contain nine essential amino acids, making them a complete protein source. Additionally, they are a good source of vitamins and minerals such as phosphorus, magnesium, iron, calcium, zinc, and vitamin E.

How to Use Hemp Hearts

Hemp hearts are incredibly versatile and can be used in a variety of ways. Here are some ideas to get you started:

• Sprinkle them on your breakfast: Add a crunchy, nutty flavour to your morning oatmeal, chia pudding, or flaxseed porridge. They go well with cinnamon, nutmeg, and other spices, as well as sweet toppings like sugar-free maple syrup or monk fruit sweetener.
• Make hemp heart cookies: Try using hemp hearts in place of oatmeal in cookie recipes for a delicious and nutritious treat. They add a nice crunch and are especially good in soft and chewy cookies.
• Add them to smoothies: Throw in a handful of hemp hearts into your favourite smoothie for a boost of healthy fats and protein. They go well with ingredients like spinach, artichoke, acai, and almond butter.
• Eat them as a snack: Hemp hearts make a great grab-and-go snack. Eat them straight out of the bag or mix them into yogurt for a quick and nutritious snack.
• Use hemp heart powder: If you prefer a smoother texture, hemp heart powder can be easily blended into smoothies, shakes, or even baked goods like pumpkin cheesecake mousse.
• Drizzle hemp oil: For a healthy keto-friendly oil, try cold-pressed extra-virgin hemp oil. It has an ideal balance of nutrients and can be drizzled on salads or added to dips and smoothies.

Where to Buy Hemp Hearts

You can find hemp hearts at most health food stores or specialist food stores, usually in the nuts and seeds section. For a great deal, try Costco, which offers a large 24-ounce bag at a reasonable price. Remember to store hemp hearts in the fridge after opening, as they can go rancid due to their high fat content.

How to make hemp heart oatmeal

Ingredients:

• 1 cup unsweetened almond milk (or coconut milk)
• 1/2 cup hemp seed hearts
• 1/2 cup flax seed meal
• 1 teaspoon vanilla extract (optional)
• 1/2 teaspoon ground cinnamon
• 1-2 tablespoons zero-calorie sweetener (optional)
• 1 tablespoon unsweetened coconut flakes (optional)
• 1/4 cup fresh blueberries (optional)
• 1 tablespoon sliced almonds (optional)

Method:

• Place a saucepan on medium-high heat. Add the unsweetened almond milk, vanilla extract (if using), and cinnamon, and stir.
• Next, add in the hemp seed hearts and flax seed meal. Change the heat on the stove to medium. Stir.
• Stir in the sweetener (if using). Keep the mixture on the heat (uncovered) until the oatmeal thickens.
• Serve in a bowl and top with blueberries, almonds, and other toppings of your choice.

Tips:

• If you prefer your oatmeal thinner, add more almond milk or water.
• You can also make this recipe in the microwave. Place all the ingredients in a microwave-safe dish and cook until the mixture becomes thick.
• If you want to make overnight oats, add all the ingredients to a jar and refrigerate overnight. Top with your chosen toppings when you are ready to eat.

Hemp hearts as a substitute for oatmeal

Hemp hearts are a great substitute for oatmeal, especially if you're following a keto diet. Oatmeal is not keto-friendly as it is made from high-carb cereal, usually rolled oats or instant oats.

Hemp hearts are the edible interior of hemp seeds and are a great source of protein. They have a mild nutty flavour and a low-carb content, making them an excellent choice for a keto diet. When cooked like oatmeal, they provide a complete source of plant-based protein, essential amino acids, omega-3 and omega-6 fatty acids, and several vitamins and minerals.

To make hemp heart oatmeal, simply combine hemp hearts with your preferred liquid, such as water, milk, or plant-based milk, in a saucepan. Bring the mixture to a gentle simmer, then reduce the heat and cook for about 5-7 minutes, stirring occasionally, until it reaches your desired consistency. You can also add cinnamon, honey, maple syrup, or other sweeteners and toppings of your choice.

Here's a simple recipe for keto hemp heart oatmeal:

Ingredients:

• 1/4 cup hemp heart seeds
• 1 tablespoon flaxseed
• 2 tablespoons erythritol
• 1/2 - 1 cup unsweetened almond milk or coconut milk
• 1/2 tablespoon granulated sweetener (optional)
• 1/2 teaspoon vanilla extract (optional)
• 1/4 teaspoon ground cinnamon (optional)
• Toppings of your choice (berries, nuts, coconut flakes, etc.)

Instructions:

• Place all the ingredients in a small saucepan on medium heat and stir until well combined.
• Gently heat for 3-5 minutes, stirring constantly, until the mixture starts to bubble and thicken.
• If the mixture becomes too stiff, add a little more almond milk.
• Remove from heat and transfer to a serving bowl. Let it sit for a few minutes to cool slightly and thicken further.
• Top with your choice of toppings and enjoy!

This hemp heart oatmeal is a delicious and nutritious breakfast option, especially if you're following a keto diet. It's quick and easy to make, and you can customise it with various toppings and sweeteners to suit your taste.

Hemp hearts as a baking ingredient

Hemp hearts are a versatile ingredient that can be used to add a nutty taste and crunchy texture to baked goods. They are a great way to boost the nutritional content of your baked goods, as they are a good source of protein, fibre, and healthy fats. Here are some tips for using hemp hearts as a baking ingredient:

• Add hemp hearts to your favourite baked goods such as cookies, breads, muffins, brownies, and baked oatmeal. They will boost the protein, healthy fat, and iron content of your treats without sacrificing taste.
• Use hemp hearts as a gluten-free alternative to wheat in breadcrumbs and granola. This makes them a great option for those following a gluten-free diet.
• For a crunchy coating, dredge chicken or fish in a mixture of hemp hearts and spices before baking or air frying. This will add both flavour and nutrition to your dish.
• If you are making veggie burgers or tacos, toss in some hemp hearts to boost the protein content.
• Hemp hearts can also be blended with other ingredients to make energy bites or balls. Combine them with nut butter, soft dates, and other optional ingredients like cinnamon or cocoa powder to make a sweet and nutritious snack.

Hemp hearts as a salad topping

Hemp hearts are a great addition to a keto diet. They are packed with nutrients, including protein, omega-3 fatty acids, and fibre, and have a mild nutty flavour. They are also a good source of vitamins A and C, calcium, iron, and manganese.

Hemp hearts can be used as a salad topping, adding a crunchy texture and a boost of nutrients. Here are some tips and ideas for using hemp hearts as a salad topping:

Amount to Use:

A serving size of hemp hearts is typically about 3 tablespoons, which provides 9.5 grams of protein. This amount is a great starting point for a salad topping, but you can always adjust the quantity to your preference.

Storage:

If you don't use all your hemp hearts at once, store them in an airtight container in the refrigerator. They will stay fresh for several months.

Salad Ideas:

• Spinach Salad: Start with a base of spinach and add halved cherry tomatoes, cucumbers, and hemp hearts. Top with your favourite dressing.
• Tabbouleh: Combine hemp hearts with diced red onion, quartered grape tomatoes, chopped cucumber, fresh mint, fresh parsley, minced garlic, olive oil, lemon juice, sea salt, and ground pepper. This salad can be served as a side, dip, or topping for a larger salad.
• Avocado Salad: Combine chopped tomatoes, cucumbers, and avocado with hemp hearts, olive oil, lemon juice, minced dill, and salt. Use a round mould or cookie cutter to shape the salad for a stylish presentation.
• Flaxseed Oatmeal Salad: Prepare a flaxseed oatmeal base by cooking flaxseed meal, hemp seed hearts, almond milk, vanilla extract, cinnamon, and a zero-calorie sweetener in a saucepan. Top with blueberries, almonds, and hemp hearts for a sweet and crunchy finish.

Feel free to experiment with different ingredients and flavours to create your own unique hemp heart salad combinations!

Frequently asked questions