On Friday I got the lovely privilege of having my mom in our kitchen with me for last week’s #FoodieFriday. We were shooting the marketing collateral photos for our third annual mom love contest (coming this May) and we thought, what better way to show true love between a mother and daughter then by having us make our ‘Banana-Choco Hemp Muffins‘ together and just enjoy the company. Cara (our Graphic Designer) truly captured the essence of the day. And what a great day it was!
So for this recipe, it seems like there is a lot of dry ingredients to add; however, when you add the wet ingredients to the mix it thickened up quite nicely and it was the perfect consistency. Here are the ingredients…
- 1 cup Manitoba Harvest HempPro Fibre
- 1 cup whole wheat flour (you could substitute this for rice or coconut flour to be a true gluten free/paleo friendly recipe)
- 1 cup almond flour
- 1 cup flax seed meal (aka ground flax seeds)
- 1 1/2 cup oats
- 1 tsp sea salt
- 1/4 cup organic cane sugar
- 1/2 cup cocoa powder
- 1/2-1 cup of cacao chips or carob chips (whichever you prefer)
- 1 tbsp baking powder
- 2-3 large bananas
- 3 cups water
Directions - Preheat the oven to 350F. Combine all the dry ingredients in a large bowl and blend the bananas and water in a separate bowl. Add the wet mixture to the dry and mix until smooth. Spoon the mixture into the tray and bake for 20 minutes. It doesn’t rise a ton so don’t worry about putting the mixture pretty close to the top of the muffin cup. This is a great muffin recipe that’s sure to be a hit for the whole family. The ingredients made us two dozen batches, enough to definitely store away in the freezer for another breakfast later in the week.
It was so nice to bake this week with someone (especially being with my wonderful, beautiful mom), so I encourage you to grab a friend or family member and bake with them. It’s a great way to connect, even if it’s only for an hour or two.
It was my every intention to have blog posts up each week for our #FoodieFriday in March. Although, I have to admit, March….Was a crazy crazy month! Expo West took place at the beginning of the month in sunny California (which is the most AMAZING natural health food trade show on the planet – check out our photos here) and then I was fortunate enough to be in San Diego last week at the largest social media conference in the world. I came home feeling flustered about missing a few days of work last week, but ultimately excited about all the cool ideas we can start implementing on our social media channels going forward. Which means, more fun things for you, our hemp fuelled fans! Hooray!
Enough about March, it’s now in the past soooo….Hello April!! We are still waiting for the ‘April showers’ here in Manitoba but they should be coming soon (fingers crossed). In the meantime, I decided to whip up an entirely new and delicious recipe for our site. This recipe required no baking at all (but a lot of blending in the snazzy Vita Mix).
Here are the ingredients:
- 1 cup & 1 tablespoon coconut oil (room temperature state)
- 1 cup creamy organic peanut butter (room temperature state)
- 1/3 cup maple syrup
- 1/2-1 full banana
- 1 tsp cinnamon
- 1/8 tsp salt (dash)
Basically you throw all these ingredients (except for the crust and the topping) into the food processor or blender and blend until smooth and creamy. Then pour the mixture onto your Hemp Hearts that are spread out on the bottom of the square pan you are using. When the topping is warm, drizzle it over the mixture. Place in the freezer for at least 30 minutes before serving.
Well the ‘drizzling’ part was way too advanced for my beginner ‘chef-like’ skill level so I ended up swirling the peanut butter and chocolate together and forming the top you see in this picture (right). This dessert is SO satisfying if you are having a little sweet craving. You could also make it with almond butter if you are avoiding peanuts. It was a big hit around the office. Next week we’re back to baking and I’m extra excited because we have a special guest coming in to help (someone who is very near and dear to my heart). Stay tuned….
From Our Kitchen to Yours….
More than ever, we are seeing an increase of healthy seeds onto store shelves, and for good reason. Hemp Hearts (aka raw shelled hemp seeds) in particular, are a complete plant-based protein and offer up a great source of omega 3 fatty acids. They are also low in carbohydrates and provide a good source of fiber. Hemp Hearts can easily be added into everyday meals which makes them a great, healthy addition to your diet.
Here are a few simple ways to incorporate Hemp Hearts into your diet:
- Sprinkle Hemp Hearts over a slice of toast with peanut butter for a little added crunch.
- Add in hemp seeds to your regular smoothie ingredients for a boost of protein and fibre.
- Mix hemp seeds into your morning bowl of oatmeal. That added protein will keep you feeling fuller longer.
- Sprinkle Hemp Hearts over cereal.
Lunch and Dinner:
- Sprinkle hemp seeds onto your favourite salad in place of croutons.
- Use Hemp Hearts along with other seasonings to coat chicken or fish with then bake in oven.
- Add into homemade black beans burgers. Combine mashed black beans, corn, diced jalapeño, seasonings, hemp seeds, and an egg. Form patties and bake until golden on the outside.
- Hemp Hearts are a great addition to homemade granola. Combine oats, seeds, nuts, unsweetened oconut, and seasonings with coconut oil and a drizzle of honey. Bake in oven until golden brown.
- Top yogurt with Hemp Hearts for an extra boost of nutrition.
What is your favourite way to use hemp seeds?
Kristen Bourque, RD, LD is a Registered Dietitian and blogger at Swanky Dietitian http://swankydietitian.com
It’s cold out! I mean….Really cold. We have been living under a deep freeze for about, I don’t know 8 months! LOL. In all seriousness though, it has been frigid for weeks and who doesn’t love to warm up with a little homemade bread in their tummy mid-Friday-afternoon? We all did. Oh did we ever!
So this Friday was ‘Hemp Banana Bread’. Which also could be called ‘Hemp Chocolate Chip Banana Bread’ as there is 1/4 cup of cacao chips in the recipe (optional but really…who says no to that option?) I actually made two loafs and slightly changed the recipe the second time around, here are in the ingredients…
- 2 eggs
- 1/3 cup organic apple sauce
- 1/4 organic cane sugar
- 1 1/2 cups whole wheat flour (the second time around I put in 2 cups – it did rise better with the extra 1/2 cup)
- 1/2 cup Hemp Pro fibre
- 3/4 baking powder
- 1/2 tsp. salt
- 1 cup mashed bananas (about 3 medium ripe ones)
- 1/4 cup Hemp Hearts
- 1/4 cup 50% cacao chocolate chips or carob chips (optional – but delicious)
Preheat the oven to 300F. Mix the eggs, apple sauce and cane sugar together in mixer at medium speed until pale yellow. I was SO excited to use our new mixer by the way (although it felt a bit like a spaceship at first). Then add all the dry ingredients with the bananas to the mixture. Blend at medium speed. Finally add the Hemp Hearts and chocolate chips. Pour into the greased loaf pan (9 x 5 works great). Bake for 40 minutes (or until fork comes out clean). Let cool for 20 minutes before turning onto rack.
The kitchen smelled so good after we were done with this recipe that it was hard to wait a full 20 minutes to eat. It was buy far one of the best recipes we have made for Foodie Friday. A perfect way to end off our February creations.
From Our Kitchen to Yours….
If someone tells you that you need to give up treats to eat healthy, they need to make this recipe for hemp brownies. It is literally bursting with both flavour and nutrition.
Did you know that 1 cup of cooked black beans provides more than 60% of your daily needs of fiber? Studies have shown that soluble fiber promotes a healthy heart and can lower blood cholesterol levels. Beans are also high in folate and magnesium, both of which are important nutrients for cardiovascular health.
If heart health is what you’re after, Hemp Hearts sure live up to their name! The fatty acids in Hemp Hearts help lower bad LDL cholesterol and improve cholesterol ratio. They are rich in phytonutrients and anti-aging antioxidants such as vitamin E that protect the cardiovascular system from damage. Black beans and Hemp Hearts contain good amounts of omega-3 fatty acids in the form of ALA (alpha-linolenic acid), which helps lowers inflammation in the body.
To get your mouth watering, add this tasty nutritional powerhouse – dark chocolate. Dark chocolate contains flavanols, which have antioxidant properties and increase the bioavailability of nitric oxide, both of which help to reduce blood pressure. The antioxidants in dark chocolate can increase levels of the “good” HDL (high-density lipoprotein) cholesterol. Studies show that in only two hours after consuming 40 grams of dark chocolate, individuals can experience coronary vasodilation, improved coronary vascular function, and reduced platelet adhesion – all of which reduce the risk of developing a cardiovascular disease.
- European Industrial Hemp Association: “Hemp Seeds And Hemp Oil As Food”
- “Hemp Line Journal”; Hemp Seed: The Most Nutritionally Complete Food Source In The World; Lynn Osburn; Jul-Aug 1992
- Colorado State University; “The Composition of Hemp Seed Oil and Its Potential as an Important Source of Nutrition”; Cary Leizer
Julie Daniluk’s bestselling book, Meals that Heal Inflammation, advises on allergy-free eating that tastes great and assists the body in the healing process. As nutritionist and co-host of reality cooking show Healthy Gourmet (Oprah Winfrey Network), she negotiates the ongoing battle between taste and nutrition.
For today’s recipe we thought it would be great to whip up a lunch idea, seeing most of us eat salads here at Manitoba Harvest, we thought if it was a big hit we could make it frequently here in our kitchen. Plus we’ve been baking a LOT and thought it was time to switch things up a bit.
First things first, the salad is not really ‘mean’ and we’re not entirely sure how it received its bad boy image but we thought it was very nice to our taste buds (what…Too cheesy?) Let’s get to the recipe facts…
The ‘Mean’ Ingredients:
- 1/3 cup Manitoba Harvest hemp oil
- 1/3 cup Manitoba Harvest Hemp Hearts
- 1/3 cup Balsamic Vinegar
- 3 cloves of Garlic (minced)
- 1 tin Garbonzo beans
- 1 tin Pinto beans
- 1 tin Kidney beans
- 2 Celery stalks, finely chopped
- 1 Tomato, finely chopped
- 1 Red pepper, finely chopped
All I did to make this was to combine all the ingredients together, mix well and store in the fridge until ready to eat. Serving this chilled is the way to go. I started with putting the Hemp Hearts in first, then all the beans and the veggies. I added the hemp oil and balsamic vinegar last and mixed it all together. The only thing I found with this recipe was that it could use some spice. Maybe try cayenne or cumin as a spice to add a little extra to this dish.
Overall, it tasted super healthy and natural and it would be a great addition to any family dinner (or lunch). We ate it while watching the Men’s CDN vs. USA hockey game (Congrats Canada) and loved every bite!
I’ve been training for my first half-marathon and my right knee is killing me. Turns out I have runner’s knee. What can I do to ensure a safe and speedy recovery?
The first thing to do is to stop eating foods that you are allergic or sensitive to, as this can lead to greater inflammation. Allergies trigger mast cells to release histamine, causing the redness and swelling associated with inflammation. Common allergens include wheat, gluten, corn, dairy, peanuts and potatoes.
Once you have removed your potential inflammatory food triggers, you want to start eating foods that support you body in the healing process. Focus on eating more Hemp Hearts and hemp oil as these foods are a great source of omega-3 essential fatty acids and anti-inflammatory gamma-linoleic acid (GLA), which keep inflammation under control while providing extra nutrition for fast healing.
Healing Properties of Hemp Oil:
- One of the only plants containing vitamin D, essential for calcium absorption.
- Contains vitamin E in advantageous amounts.
- The edestin protein in hemp is hypo-allergentic making it the best choice for people on an anti-inflammatory food plan.
- Hemp contains GLA, a rare omega 6 that is beneficial to joints. In arthritics, several trials report that GLA reduced inflammation, symptoms, and the requirement for NSAIDs.*
If you eat fish, herring, sardines and mackerel are your best choices for high-powered, anti-inflammatory foods. Increasing bright coloured produce can put out the fire of your knee pain. Cherries can reduce joint pain due to their red pigment called anthocyanins, shown to reduce the inflammatory markers in the blood. This means that there is a reduction in inflammation of your joints, and ultimately, a reduction in pain. Kale and Swiss chard are a natural anti-inflammatory. They contain vitamin K that has been shown to reduce the chemicals (called cytokines) that your body releases when it is in a state of inflammation. Ginger root has the ability to beat painful inflammation by inhibiting the effects of arachadonic acid. Arachadonic acid is a necessary fat that is responsible for triggering the inflammation involved in the immune response and ultimately leads to pain at that site.
Julie Daniluk’s bestselling book, Meals that Heal Inflammation, advises on allergy-free eating that tastes great and assists the body in the healing process. As nutritionist and co-host of reality cooking show Healthy Gourmet (Oprah Winfrey Network), she negotiates the ongoing battle between taste and nutrition. Check out her amazing recipes and nutrition tips at www.juliedaniluk.com.
*(Zurier RB, et al. Gamma-linolenic acid treatment of rheumatoid arthritis. A randomized, placebo-controlled trial. Arthritis Rheum39:1808-17, 1996)
Vitamin K: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3083694/pdf/ijms-12-01115.pdf
Omega 3: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2744593/?cnn=yes
Valentine’s is notoriously known for chocolate. You know the kind…Heart shaped boxes full of a variety of different pieces that you need a map just to figure out what’s in each one. The other thing that the map doesn’t share is all those nasty ingredients, the ones that they don’t want you to know about.
So this year, we encourage you to ditch the norm and make your sweetie our Valentine’s Day #FoodieFriday ~ ‘Sweet Cranberry Hemp Bars‘ instead. Not only are they vegan-friendly, they are also a ‘clean’ recipe and a healthier choice to be feeding your loved one. We were lucky enough to have this lovely lady, Debbie Adler, reach out to us and ask if we would like a copy of her cookbook (which of course she uses Hemp Hearts in) Um…YES!! So here we are, making the first recipe from her book. (For more details on her amazing book, check out: http://sweetdebbiesorganiccupcakes.com/book.html)
At first I was a little scared of cooking with guar gum (or xanthan gum is a fine substitute should you be like me and have no luck finding guar guam). But it was fine and you only use 3/8 teaspoon.
- 1 3/4 cups gluten-free oats (we used organic oats because we had them left over from last Friday)
- 1/3 cup gluten-free flour (we used whole wheat flour also from last Friday’s recipe)
- 1/3 cup Hemp Hearts
- 3/8 teaspoon guar gum (or xanthan gum)
- 1/4 teaspoon fine sea salt
- 6 tablespoons coconut oil
- 6 tablespoons coconut nectar
- 1/4 cup dried cranberries
- Preheat over to 325F. Line an 8x 8 inch square pan with parchment paper, with a little extra over the side. (Sarah note – I SUCK at lining parchment paper in a square pan. I had a co-worker help me with this. I am learning as well keep in mind)
- Mix together the dry stuff! Oats, flour, Hemp Hearts, guar gum (or xanthan gum) and salt in a large bowl.
- Microwave the coconut oil and coconut nectar in a 2-cup measuring cup for 45 seconds and stir to combine. Pour the coconut oil mixture into the oatmixture. Fold in the dried cranberries. (YES – it’s actually that simple. I thought maybe I was missing a step)
- Then spoon the batter into the prepared pan and smooth it into the corners and the sides evenly.
- Bake for 25 minutes (rotate the pan from front to back halfway through baking).
- Transfer the pan to a wire rack to cool for 15 minutes and then put in the freezer for an hour before cutting into 16 bars.
Keep in mind that if you stick it in the freezer for an hour it will be harder to cut through (if I was making this recipe again I would probably go with 30 minutes in the freezer instead).
FInal Verdict? Delicious! I’m so happy we picked these to make. Once you cut them into bars you can then wrap them in bakery tissue paper for the perfect Valentine’s Day gift. Thanks again to Debbie & thanks again for all of our fans who are loving our #FoodieFriday.
From our Kitchen to yours…
When I told the team what I had decided to make for this week’s #FoodieFriday, I was instantly greeted to lit up eyes and big wide smiles. When I learned our ENTIRE team (not just the Marketing ladies…and Kevin, our boss) was going to be in our building on Friday, it only seemed fair to make some for everyone. Of course when I suggested I ‘share the hemp love’ this Friday, I instantly forgot how many of us there are now. So needless to say, my #FoodieFriday ‘cookie batch’ became SIX DOZEN cookies in a heart beat (actually I ended up with 126 cookies as a final count)! Yikes! Okay Sarah… You can take on this challenge like every other challenge you seek out. For someone who has never really been a cook/baker (aka ME) this WAS a challenge. Off topic – this is also why #FoodieFriday is not only great for our fans but myself as well. It’s a totally new adventure for me. In fact, whipping up six dozen cookies seemed more daunting and exhausting then running a full length marathon.
- 1 cup organic unsalted butter (softened)
- 1 cup organic cane sugar (I meant to use palm sugar BUT it totally slipped my mind when I was at the store getting my ingredients. This is a healthier version of the typical ‘chocolate chip cookie’ so I was still happy with cane over white sugar.)
- 2 eggs
- 1 1/2 cup all-purpose whole wheat flour
- 1/2 cup Manitoba Harvest HempPro Fiber
- 1 tsp organic vanilla extract
- 1 tsp baking soda
- 1 tsp sea salt
- 1 cup organic rolled oats
- 1 cup Hemp Hearts
- 2 cups dark chocolate chips (we used 50% cacao chips)
Pretty simply directions…Preheat your over to 350F. Combine your butter and cane sugar first, then add your eggs and vanilla. Combine your flour, HempPro Fiber, baking soda and sea salt. The mixture will start to get pretty thick, but then when you add the rolled oats & Hemp Hearts it gets really thick (don’t worry…you didn’t add too much flour – which I thought I did.) The cookies turn out wonderful so you will befine. Then add the 2 cups of chocolate chips (one at a time of course). I used this awesome melon baller/scoop thing that I found at a local kitchen store to make perfectly round cookie balls on my tray. The recipe makes about 40 cookies.
Overall verdict? Nothing but praise for this recipe! The entire team loved them and that’s a huge hit in my books, because even though we live and breathe healthy here at Manitoba Harvest, not everyone is at the same ‘healthy level’ so it’s a huge win on the recipe front if the entire team loves what you bake.