Hemp is a superfood, bar none. The seed and oil from the plant is jam-packed with nutrients. We have covered, quite extensively, the many good things hemp does for our body and mind. But it bears repeating. Hemp seed oil is full of omega-6 (linoleic) and omega-3 (alpha-linolenic) essential fatty acids. Omega makes your skin, hair and nails look better, it improves your cardiovascular health, reduces PMS symptoms, controls inflammation and raises immunity. Not only that, the oil contains a host of nutrients, including magnesium, calcium, phosphorus, and zinc.

The seed can also be eaten as is. These hulled or unshelled hemp seeds are known as hemp hearts. Brain-friendly and rich in antioxidants, omega fats, essential vitamins, and minerals, these tiny powerhouses are a great addition to your diet.

Do not cook with hemp seed oil as the heat can destroy the fatty acids

Now, let’s get down to how you can use hemp in your food.

1. Hemp oil in salads

This oil has a nutty flavor and tastes great. It is perfect to drizzle on salads or to make a dressing. Take some hemp seed oil, pound in some garlic, add lemon juice and salt and pour over a bed of crunchy greens. Scatter some protein, like grilled chicken or paneer on top and mix together for a delicious salad.

Want an Asian-inspired salad dressing? Mix hemp seed oil with sesame oil, brown sugar, salt and fresh ginger and garlic. Shake it and pour over raw papaya noodles and garnish with peanuts. The options are endless.

Tip 1: If you see a salad dressing recipe that calls for olive oil, just replace it with hemp seed oil.

2. Add hemp to a meal in a bowl

A meal in a bowl is comforting and hearty. It incorporates all the food groups– carbs, protein, vegetables — to create a delicious dish. Up the nutrition levels and taste by adding hemp seed oil and hemp hearts. Add a creamy hemp seed oil sauce, or mix the oil, as is, into the vegetables or meat before adding to the bowl. When it comes to the seeds, sprinkle it over the dish for some crunch with every bite.

Tip 2: Hemp seeds can be used as a substitute for breadcrumbs to coat cutlets or meat.

3. Hemp protein powder

This plant-based, gluten-free, natural, high protein powder is made from raw hemp seeds. Hemp protein powder contains amino acids, omega fatty acids, and vital nutrients. What it doesn’t contain is cholesterol or saturated fats, which other protein sources do. Blend this powder with berries, almond milk and vanilla essence for a flavorful shake. Or, mix it with almond butter, cocoa, almond milk and a natural sweetener of your choice for a delicious and healthy treat. You could even use hemp protein powder to make pancakes!

4. Hemp hearts while baking

Give your chocolate muffins and banana bread a healthy upgrade by adding some hemp hearts into the batter before it goes into the oven. Basically, wherever you would use walnuts or pine nuts in baking, just replace it with hemp hearts. You could even grind the hemp hearts into a coarse flour and use it in baking.

Tip 3: Add hemp hearts into your morning oats, sprinkle some on a avocado toast or add a spoonful into your smoothie.

5. Hemp Milk