Hemp—from seeds to oil to hearts—offer some mighty health benefits for their size.
Seeds and hearts boast plant protein (a “complete” protein at that!) and fiber, as well as some iron. And all three (seeds, hearts, and oil) deliver those great-for-you omega-3 fats. But their health boons aren’t the only reason nutritionists like hemp so much—it’s a tasty, filling ingredient that builds flavor and texture into recipes.
Here’s how 12 dietitian nutritionists are using hemp seeds, hearts, and oil as ingredients:
- I make homemade muesli and include hemp seeds. — Regan Jones, RD
- Add them to oats and mix them in peanut butter for PB&J with added protein. — Christopher Mohr, PhD, RD
- I use hemp seeds as a topper for everything from pancakes to soups and salads. — Sports Dietitian Kelly Jones, MS, RD, CSSD
- I blend them into smoothies and sauces, such as tahini. — Shena Jaramillo, MS, RD
- I love to make my own hemp seed milk because it can easily be done at home in just 30 minutes! It is also a great option for people who are on specialty diets because it is vegan, gluten-free, and rich in many important nutrients. — Emily Kyle, MS, RDN
- Add hemp seeds to granola—homemade or store-bought. Sprinkle on top of a homemade parfait or a smoothie bowl. — Tabitha Nicholas, MS, RDN
- I use hemp seed oil in salad dressings since it's not heat stable. It adds a bright nutty flavor that pairs well with lemon juice in a vinaigrette! — Bri Bell, RD
- I love hemp seeds or hearts on avocado toast with an egg. — Elizabeth Walser, RD
- I use hemp hearts in meatballs instead of breadcrumbs, and for topping baked chicken and meatloaf for texture. — Bracha Kopstick, RD
- Sprinkle on top of a bowl of fresh fruit. They add lovely nutty flavor. — Vivienne Aronowitz, RD, CDE
- I put 1 to 2 tablespoons in any baked good I am making. — Emily Feivor , RDN
- I toss hemp seeds—for an extra buttery crunch—into a grain dish. — Mary Purdy, MS, RDN