What exactly are hemp seeds?
Hemp is one of the oldest plants cultivated by man. The fibers of its stems were used to make clothes, veils, ropes, paper … Its culture was very developed in Europe in the 19th century. But the arrival of other materials (cotton, nylon …) has caused its production to drop, while regulations on cannabis (a variety of hemp with psychotropic effects) have somewhat tarnished its image.
>> For those in doubt, only varieties of hemp without THC (the famous psychotropic substance) can be cultivated and marketed. Delicious seeds are made from this multi-purpose plant that can turn into oil and flour.
What are the advantages of hemp?
A good protein content: 33% in the shelled seeds, which is twice as much as the average for oilseeds. “It contains all the essential amino acids, which is interesting for vegetarians and athletes”, underlines Laurence Salomon chef and naturopath.
It contains omega-3 and 6, essential fatty acids, with 9% and 27% respectively in the shelled seeds. The ratio of 1 to 3 ensuring their good assimilation. Whole seeds contain a little less, but are richer in fiber, present in their brown envelope: 30%
Why this renewed interest?
According to Laurence Salomon, hemp seeds are the “seeds of the future”: “It is a resistant plant, not very sensitive to diseases, which grows quickly and easily without chemicals. It does not need a lot of water, requires little maintenance and naturally enriches the soil with nitrogen. All its parts (leaves, stems and seeds) can be valued: fabric, cosmetics, building materials, oil, flour, biofuels … Finally, for those who want to eat less meat, it can very well replace soybeans. “
How to use them in the kitchen?
Whole, crunchy seeds can be nibbled on as an aperitif or slip into salads, bread doughs, cookies, mueslis, fried vegetables … “We can also roast them lightly to make them more digestible and tasty”, adds Laurence Salomon. But we do not heat the shelled seeds, otherwise they will destroy their omega-3s.
>> With salads: Oil and hemp seeds go well with all green salads (lettuce, romaine, lamb’s lettuce, curly…). They bring good fats to these light leaves (barely 15 kcal per 100 g) and a pleasant nutty flavor.
- In practice: you season your salad with 1 tbsp. tablespoon of hemp oil and 1/2 tsp. lemon juice, or sprinkle with 1 tbsp. tablespoons of hemp seeds at the last moment, to keep their crunchiness.
>> With the berries: blueberries, cranberries, goji berries, acai, blackcurrant … are breaking records in terms of antioxidants (vitamin C, anthocyanins, manganese …), which protect fatty acids from oxidation, and in particular omega 3, which are very sensitive to heat and light.
- In practice: we combine hemp seeds and berries in a crazy salad, muesli, cookie dough … In winter, we can opt for dried berries or, better, frozen.
>> With cocoa: cocoa beans are very rich in antioxidants (which protect omega 3 from oxidation), in magnesium which, associated with the hemp seed, gives a perfect duet to combat stress.
- In practice: you mix hemp seeds and cocoa nibs to sprinkle your desserts: fruit salad, yogurt, compote … Or you make energy balls with hemp seeds and cocoa powder.
Read also :
- Hemp in my beauty products
- Focus on chia seeds
- Focus on flax seeds
- Buckwheat: the new seed that rises
- How to make sprouted seeds?