Hemp Seeds and Hemp Oil: Superfood Potential
Hemp seeds offer plenty of protein and a good fatty acid balance. Here's how to use hulled and unhulled hemp seeds, plus hemp oil, in your kitchen.
Hemp is a wonderfully versatile plant, and it's gaining popularity in holistic nutrition circles, especially among vegetarians and vegans. Hemp is notably rich in protein and offers a good ratio of polyunsaturated fatty acids. When it comes to quality, look for gently processed hemp, and I'd genuinely recommend choosing organic where you can. Hemp is now grown in many parts of the world.
Today we're focusing mainly on hemp seeds. These oil-rich little seeds have real potential as a superfood.
Hemp seeds: hulled, unhulled and sprouted
Hemp seeds come hulled, unhulled and sprouted. Unhulled hemp seeds taste great lightly toasted. Enjoy them as a snack or stir them into yoghurt or quark.
Hulled hemp seeds are just as versatile and easy to work into your everyday meals. Use them in breads, breakfast dishes, muesli, desserts, or sprinkled over vegetables.
You'll also find hulled hemp seeds that have been sprouted. Sprouting boosts their nutrient content, which is why they're often marketed as a superfood.
Products made from hemp seeds
Hemp seeds are used to make a high-quality protein powder, for instance. Hemp protein contains all eight essential amino acids.
And that's not all: other hemp-based products include chocolate, flour, pesto, biscuits, sweets, tea and beer. You'll find these from various specialist hemp brands.
Hemp oil and how to use it
Hemp oil has a good level of polyunsaturated fatty acids, including essential fatty acids the body needs to get from food. In their book "Fit mit Fett", authors Dr Ulrich Strunz and Andreas Jopp go into detail on the ratio of omega-6 to omega-3 fatty acids in our diets.
Hemp oil has a well-balanced ratio of these fatty acids, at around 3:1 omega-6 to omega-3. It also contains gamma-linolenic acid.
Ideally, hemp oil should be cold-pressed for the best quality. It's not suited to frying or deep-frying, but it comes into its own in cold dishes. Thanks to its nutty flavour, it works beautifully in salad dressings, with raw veg, in marinades, dips, spreads and more.
Frequently asked questions
How can I use hemp seeds?
Unhulled hemp seeds taste great lightly toasted, as a snack or stirred into yoghurt or quark. Hulled hemp seeds work well in breads, muesli, breakfasts, desserts or with vegetables.
What's special about sprouted hemp seeds?
Sprouting boosts the nutrient content of hulled hemp seeds, which is why they're often described as a superfood.
What's the fatty acid ratio in hemp oil?
Hemp oil has a well-balanced omega-6 to omega-3 ratio of around 3:1, and it also contains gamma-linolenic acid.
Can I fry with hemp oil?
No, hemp oil isn't suitable for frying or deep-frying. Choose a cold-pressed variety and use it in cold dishes, such as salad dressings, marinades, dips or spreads.
Note: This article is for general information only. It does not constitute medical advice and is no substitute for diagnosis or treatment by doctors or qualified nutrition professionals. If you have any health concerns, please see your doctor.