Hemp seeds, which were once considered a notorious outlier on the health food scene, have exploded in popularity as a nutritious protein-packed ingredient that everyone can access and cook.
“Hemp seeds are a tiny seed with a lovely mild, slightly nutty flavour,” explains accredited nutritionist of The Brown Paper Bag,
"They’re rich in plant-based amino acids (the building blocks of proteins) and Omega 3 and 6 fatty acids. That means they support energy production, reduce inflammation, support brain development, function and cell membrane structure in the human body."
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How good is hemp for your health?
Hemp seeds have been available for sale as a food in Australia since 2017. This is despite the fact that they are actually quite an ancient ingredient. First cultivated in hemp seeds made their way to Europe during the Middle Ages and have been used for culinary and medicinal purposes ever since.
“Hemp seeds have been consumed as a staple food around the world for many years, but they were only legally classed as a ‘food’ in Australia [a few years ago],” says former MasterChef finalist chef and ambassador, . “So we have a lot of catching up to do to learn how to use hemp in the kitchen."
Home cooks should just start playing with it as an ingredient. There’s probably nothing you can’t do with it.
, who runs restaurant on the NSW Central Coast, has been experimenting with the culinary use of hemp seeds since it was made legal in Australia. The chef, who has Lebanese heritage, describes its taste as “a cross between a cashew and an avocado”.
“The flavour compliments many different foods. It’s a great alternative ingredient for people who have nut allergies. You can use it in your meals instead of sesame seeds or even almonds.
"Home cooks should just start playing with it as an ingredient. There’s probably nothing you can’t do with it.”
What to make with hemp seeds this summer
Here are some summer meals you can make with hemp seed products.
Classic hemp pesto pasta
Toohey makes this dish, bursting with the summer taste of basil, by replacing pine nuts with hemp seeds.
“I like to put hemp pesto in a jar and top it with hemp oil," says Toohey. "It keeps in the fridge for weeks. Then, when you’re ready to use it, all you need to do is take it out of the fridge and fold it through your pasta. It’s so easy.”
Mango and hemp barbecued prawns
This dish by Abou-Chedid is a winner for summer because it features two hot-weather favourites: prawns and mango.
The chef says the first step in making this dish is to develop the dressing. “Simply place hemp seeds into a cup of lime juice and leave aside overnight to develop. The hemp seeds will absorb the juice and provide a very soft nutty, citrus-based flavour for your dressing that compliments mango really well.”
Once your dressing is done, barbecue your prawns. “Dice a mango and then add chopped coriander and chilli. Next, add the hemp-lime juice and the barbecued prawns, and you’ll have a complete dish.”
Raw hemp falafel
for raw hemp falafel contains a bunch of healthy ingredients like tahini, lemon juice and sunflower seeds to pack an extra nutritious punch. Use these falafels as the centrepiece of your summer salad. Or, make them in advance and munch on them when the temperature is high, you're poolside and you're not wanting to cook.
Source: Renee Byrd
Hemp hummus
Toohey's hummus recipe uses hemp seeds instead of tahini. "I blend a few tablespoons of hemp seeds with lemon juice, garlic, three ice cubes (the larger the better) and salt until the mixture is as smooth as can be. Then, I add chickpeas and blend it again with some olive oil until super smooth.”
Toohey believes the best thing about this recipe is that you aren’t bound to use chickpeas. Cooks can experiment with cannellini beans, white beans, soybeans or peas. “All of these work well and are easily interchangeable.”
Hemp chilli chicken
Abou-Chedid says this meal is a very quick, light dish that makes it perfect for summer.
To start making hemp chilli chicken, heat some oil in a pan then toast your hemp seeds in the oil. Add chilli oil followed by diced chicken. Once the chicken is browned, add broccolini and sweet soy sauce. “Serve your hemp chilli chicken over rice with a cracked egg on the top.” It's as simple as that.
Moldavian layered pie with hemp cream
Although is traditionally made for Christmas in Romania, you can feel free to indulge in its goodness all holiday season long. The pie- featuring 12 layers filled with honey, hemp milk, hulled hemp seeds and pumpkin seeds - will be sure to impress your guests.
Moldavian layered pie with hemp cream Source: Matt Russell
Charred asparagus salad with hemp oil vinaigrette
In Australia, we are lucky enough to enjoy asparagus season until March because of the varying climates across the country.
To celebrate the green vegetable, Toohey grills asparagus on the BBQ (or hot pan) with a little oil. “While grilling, whisk together some tahini, hemp oil, lemon juice, salt, and four tablespoons of cold water until the mixture becomes smooth.
“Once the asparagus has been cooking on high for four minutes, take it off the heat and place it on a serving plate. Pour over the dressing and top with more hemp seeds.”
Hemp, tahini and date caramel bars
There's something magical about dates and tahini in a sticky sweet union and is packed full of dates, nuts and coconut oil. 15 minutes in the freezer and this one is good to go!
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Hemp tahini date-caramel bars
