From Our Manitoba Harvest Hearts to Yours....

We love supporting our hemp fuelled athletes and hearing all about the amazing things they have accomplished. Keep reading for spotlights on University of Waterloo field hockey player, Alana Raymond and Biathlete, Julia Ransom!

passthru_imagecredit_DSC07626Alana Raymond – University of Waterloo Women’s Varsity Field Hockey Team Member
Earlier this year, Alana Raymond and her University of Waterloo teammates competed in the Field Hockey OUS Championships where they won the bronze medal against York University.

The game was tight through all 70 minutes of play, and Alana’s team scored the only goal of the game in the 24th minute of play making it 1-0. A goal for either team could have changed the outcome of the game drastically, so Waterloo had to be extra strong defensively and ensure that York had no chances to tie up the game.

Alana’s position as a defender meant she had to be both mentally and physically strong through all 70 minutes to ensure she and her teammates continued to shut down the opposition’s attempts at attacking, and provide their offence with as many opportunities as possible.

Congrats to Alana and team Waterloo!

Julia 12227764_964224233619965_1847240178487831469_nRansom – Biathlete
The biathlon trial races are all over, and Julia Ransom is headed to the World Cup!

Julia had some really good races during the trails and will be joining three veteran World Cup racers to complete the women’s team for the first set of races before Christmas.

Julia said that the best part of the experience was testing her body and being out in the mountains. She also told us that she’s a big fan of our HempPro 70 Chocolate and uses it after her races to aid in her recovery.

Good luck at the World Cup Julia!

To read Alana and Julia’s bios, visit the hemp fuelled athletes page of our website. Are you an elite athlete in your sport? Apply to be a hemp fuelled athlete today!

MH_Bars-HempEspresso_Pin_2015-11-27Since Monday was National Espresso Day, I thought I’d whip up a java-inspired #FoodieFriday treat, Hempy Espresso Bars! This dessert is a delicious mixture of coffee and chocolate, plus it’s paleo-friendly and dairy-free.

These bars are the perfect dessert for when you’re craving chocolate, espresso or your favourite coffee shop mocha!

The crust is made out of Hemp Hearts, pecans, almond flour, cocoa and coconut oil plus just a touch of honey so it’s not too sweet. It’s the perfect compliment to the decadent chocolate layer, which is full of coconut milk, melted chocolate chips and espresso powder.

You could definitely serve this as a holiday dessert, plus you could make it now and keep it in the freezer until your Christmas or holiday party!

IMG_2272Hempy Espresso Bars

For the Crust:

  • 1/2 cup pecans, chopped
  • 1/2 cup Hemp Hearts
  • 1 cup almond flour
  • 4 tbsp. cocoa powder
  • 1 tbsp. honey
  • 6 tbsp. coconut oil, melted

For the Chocolate Layer:

  • 1 can full fat coconut milk
  • 2 tbsp. honey
  • 1/4 cup chocolate chips, plus more for topping
  • 1 tsp. espresso powder
  • pinch of salt

For the Crust:

  1. Preheat the oven to 350°F.
  2. Line an 8×8 pan with parchment paper so all four side are covered.
  3. Add the crust ingredients to a medium sized bowl and mix until well combined.
  4. Press the crust mixture into the pan so that it is evenly distributed.
  5. Bake the crust for about 10 minutes. Remove from the oven and set aside.

 For the Chocolate Layer:

  1. Add the honey and coconut milk to a medium pot and bring to a boil. Reduce the heat to low and simmer until the mixture reduces to about half. You’ll know it’s done when it’s really thick and syrupy. Make sure to stir occasionally so it doesn’t burn. This takes between one and two hours depending on how hot your stovetop is.
  2. Melt the chocolate chips in the microwave or over a double boiler.
  3. Add the melted chocolate to the coconut milk mixture and mix in the espresso powder and salt until well combined.
  4. Pour the chocolate mixture over the crust and smooth it out evenly.
  5. Bake for 20 minutes or until the chocolate layer has set.
  6. Remove from the oven and top with additionally chocolate chips and let cool.
  7. Cut into squares and enjoy!
  8. Store leftovers in a container in the fridge or freezer.

I hope you enjoy these bars and that you whip them up now and get a head start on your holiday baking! What’s your favourite espresso dessert recipe?

From Our Kitchen to Yours…


MH_WebBanner_BlackFriday-CyberMonday_2015-11[6]It’s Thanksgiving for all our American friends, which means that Black Friday is almost here! Starting from tomorrow, Friday, November 27, 2015 until Monday, November 30, 2015 at midnight, we’re giving all of our fans 30% off of our entire web store to celebrate Black Friday and Cyber Monday!

It’s a great time to stock up on your favourite products or pick up some gifts for your loved ones. Just head to our website, start shopping and use the promo code: BFCM15. Please note that this is an online promo only, no phone orders will be accepting this discount. This code is only valid on new orders.

Happy shopping!

a warm note to say (1)
Since tomorrow is Thanksgiving for all of our American friends, we thought we’d round up a list of some of the things we’re thankful for. Writing down what’s important to you and what you’re grateful for can help you realize how wonderful life is. It’s a good idea to reflect on this during the holidays since it makes you value the little things more, like spending time with loved ones.

  1. Being Healthy
  2. Having a family that’s always there for you
  3. Baking cookies for the holidays
  4. Sleeping in
  5. Your significant other
  6. Hearing the songs you love
  7. A good cup of coffee
  8. Clean water to drink
  9. A roof over your head
  10. Memories of fun times with your family during the holidays
  11. Having a pet that loves you unconditionally
  12. Your best friend
  13. Delicious home-cooked meals
  14. Reading a good book
  15. Warm socks
  16. Chocolate, chocolate and more chocolate
  17. Long weekends
  18. Netflix marathons
  19. Pumpkin flavoured everything
  20. Fresh fruit and veggies
  21. Sunny days
  22. A good hug
  23. Reading handwritten notes
  24. Dessert
  25. Good conversations with friends

We hope this list inspires you to be grateful for the things (big or small) that you have this holiday season. What are you most thankful for?

Going out to eat is a great way to socialize with friends, spend alone time with your significant other or just have a fun night out! Since you shouldn’t have to avoid restaurants just because you want to eat clean, we’ve come up with five easy tips for eating healthy when you’re eating out!

  1. Research the MenuScreen Shot 2015-11-23 at 12.06.36 PM

Before you venture out to a restaurant, take a few minutes to look up the menu online. That way you’ll have time to think about what healthier options you’ll be able to eat and you won’t feel rushed or stressed out to make a quick decision when you get there.

  1. Ask for Alternate Menus

If you’ve checked out the menu and don’t see many healthy options, try to find an alternate menu like one that’s gluten-free or vegan. (You may have to wait till you get to the restaurant to do this since not all menus are available online.) Not every item on a specialty menu may be super clean, but they’ll most likely have options that will better fit your dietary restrictions. If an alternative menu is not available, don’t be afraid to modify your order from what’s on the menu. Most restaurants are pretty accommodating and can switch up just about anything to ‘clean’ up the item.

  1. grilled chicken and veggiesDouble up on Veggies

Instead of ordering fries or a Caesar salad loaded with dressing, try getting two sides of veggies instead. Baked potatoes, steamed broccoli and grilled veggies are all good options. Besides being healthier, these sides will leave more room for you to enjoy your main dish.

  1. Eat Slow

Since many restaurants give you huge portion sizes (think lunch for the next day as well), it’s a good idea to eat slowly so you know when you’re getting full. Chatting with your company is a great way to slow down your meal. After all, you’re paying good money to eat at a restaurant, you should enjoy your food and the company you’re with and not rush to finish eating.

  1. Fruit-SaladSkip Dessert

As wonderful and delicious as dessert is, it’s not going to help you stay on a clean eating path. Desserts at restaurants are often loaded with sugar, butter and other ingredients you may be trying to avoid so it’s best to skip it. If your group is ordering dessert and you don’t want to be the only one not having any, ask the waiter for a bowl of fresh fruit instead.

We hope these tips help you eat clean next time you eat out! What are your best tips for healthy eating at restaurants?

MH_Cookies_HempyGingerbreadMen_Pin_2015-11-16_001This week, there was a big storm in our hometown of Winnipeg, Manitoba and everything is looking a lot more like winter around the Manitoba Harvest head office! The ground is covered in snow and we’ve all had to bust out our winter jackets, boots, scarves and mitts. Since winter seems to be here and there’s only five Fridays left until Christmas, I thought I’d whip up a holiday treat for #FoodieFriday today!

These Hemp Gingerbread Men aren’t your average holiday cookies, they’re vegan-friendly, dairy-free and full of our Hemp Hearts of course! Plus they’re sweetened with maple syrup and have a familiar gingerbread flavour from the blackstrap molasses and ginger.

Get your kids into the holiday spirit by letting them help decorate these gingerbread men! We used a mixture of icing sugar, water and food colouring to make a vegan-friendly icing, but you could use any recipe you like or skip the icing all together.

It’s always a good idea to get a head start on your holiday baking and since these cookies freeze really well, you can make them ahead of time, freeze them and have them ready to go for your December festivities!

Hempy Gingerbread Men

  • 3 cups spelt flour
  • 1/2 cup Hemp Hearts
  • 1 1/2 tsp. baking powder
  • 3/4 tsp. baking soda
  • 1/4 tsp. salt
  • 1/2 tbsp. ginger
  • 2 tsp. cinnamon
  • 1/4 tsp. cloves
  • 1/4 tsp. nutmeg
  • 1/3 cup + 1 tbsp. maple syrup
  • 1/4 cup blackstrap molasses
  • 1 flax egg (add 1 tbsp. of ground flax to 3 tbsp. of water and let sit for 15 minutes)
  • 4 tbsp. applesauce
  • 2 tsp. vanilla extract


  1. Add all of the dry ingredients to a medium size bowl and stir until they are well combined.
  2. In a separate bowl, mix together the wet ingredients.
  3. Add the dry ingredients to the wet ingredients and stir until they are well mixed and all of the flour has been worked into the dough.
  4. Separate the dough into two equal balls and wrap in plastic wrap and place in the fridge for about two hours.
  5. Preheat the oven to 350°F.
  6. Remove the dough from the fridge once it has been chilled for two hours and roll it out on a floured surface until it is 1/4 inch thick.
  7. Using a cookie cutter, cut the dough into desired shapes and place them onto a parchment paper lined pan.
  8. Bake the cookies for 10-15 minutes or until they are lightly browned around the edges. Remove from the oven and let cool on a rack.
  9. Decorate if desired and store in an airtight container or tin.

We hope these Hemp Gingerbread Men help you get a start on your holiday baking! What’s your favourite way to make holiday desserts a little healthier?

From Our Kitchen to Yours…


MH_Tartlettes_Pin_2015-11-16The holidays are meant for spending time with friends and family and indulging in some good conversation and great food. That’s why we whipped up the perfect appetizer to serve at your next party or potluck for Meatless Monday today – Mushroom Hemp Tartlets.

To make this tasty appy we used flakey puff pastry shells that we filled with a creamy mixture of Hemp Hearts, goat cheese, almond milk and finely chopped mushrooms. Plus we added in some rosemary and parsley to really give these tartlets a pop of fresh flavour.

Since this is a super busy time of year, we made sure this dish would be quick and easy to make. The mushroom filling takes about 20 minutes to prepare, which is the same amount of time it takes to cook the Tenderflake Patty Shells (yes, you read that correctly – patty not pastry, there is a difference). You could also serve these tartlets with some salad or another side for a simple but delicious weeknight supper.

Mushroom Hemp Tartlets
Yield: 6 Tartlets

  • 1 – 454g package of white button mushrooms
  • 2 tsp. olive oil
  • 1 tbsp. rosemary, chopped
  • 3 cloves garlic, minced
  • 2 tbsp. all-purpose flour
  • 3/4 cup unsweetened almond milk
  • 1 – 113g/4oz. package of goat cheese
  • 1/2 cup Hemp Hearts
  • 1/4 cup parsley, chopped
  • 1 package of Tenderflake Patty Shells


  1. Preheat the oven to 400°F.
  2. Add all of the mushrooms except for about six of them to a food processor and pulse until they are chopped into fine pieces.
  3. Add the olive oil, chopped mushrooms, rosemary and garlic to a pan over medium heat and sauté until the mushrooms are browned.
  4. Stir in the flour until the mixture is well coated and then add the almond milk, goat cheese and Hemp Hearts. Cook over low heat until the mixture thickens.
  5. Remove the pan from the heat and stir in the parsley.
  6. Cut the remaining mushrooms into thin slices and in a separate pan, sauté them with olive oil until they are cooked.
  7. Cook the Tenderflake Patty Shells according to the package instructions. Once they are done and have cooled slightly, remove the tops and add about 2 tbsp. of the mushroom mixture to each shell. You want them to be filled to the top.
  8. Add two thin slices of the cooked mushroom to the top of each tartlette and sprinkle with extra Hemp Hearts. Serve immediately.

We hope you try these Mushroom Hemp Tartlets out for your next potluck and love them as much as we did! What’s your go-to vegetarian appetizer to make for the holidays?

MH_Salad-AppleCranberryHemp_Pin_2015-11-10Happy National Apple Month everyone! To celebrate this fun foodie holiday, I whipped up an apple-inspired recipe for #FoodieFriday today. Now that summer is long gone, it’s time to transition your salads into the fall and I’ve got the recipe to help you do just that, an easy-to-make but really delicious Apple Cranberry Hemp Salad.

It’s the perfect salad to eat in the fall and winter months since it’s filled with crisp red and green apples, crunchy walnuts and tangy dried cranberries – all things that are easy to find during the colder seasons.

It’s also topped with Hemp Hearts, creamy feta cheese and a yummy dressing made with apple juice, apple cider vinegar, honey and olive oil. Making your own salad dressing is way easier than you think, and it tastes so much fresher than a lot of the ones you can get from the store.

Besides being a simple and tasty lunch, this salad is also great to serve at your holiday dinners. Since it’s full of colours of red, green and white it looks really festive, plus it tastes so good your guests will forget all about the main course.

IMG_2159Apple Cranberry Hemp Salad
For the Salad:

  • 6 cups mixed greens
  • 1 red apple, thinly sliced
  • 1 green apple, thinly sliced
  • 1 cup walnuts, chopped
  • 1/4 cup Hemp Hearts
  • 1/3 cup feta cheese, crumbled
  • 1/3 cup dried cranberries

For the Dressing:

  • 1 cup apple juice
  • 4 tbsp. apple cider vinegar
  • 2 tbsp. honey
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1/4 cup olive oil


  1. In a large bowl, toss the lettuce, apples, walnuts, Hemp Hearts, feta, and cranberries together.
  2. Whisk the dressing ingredients together in a small bowl until emulsified.
  3. Drizzle the dressing over the salad and toss until all the ingredients are well coated. Serve and enjoy!

I hope you enjoy this festive fall salad! What’s your favourite dish to make with apples?

Whether you’re a picky eater and don’t love vegetables, or you find yourself reaching for quick (and sometimes unhealthy) snacks instead of veggies, then this post is for you. We want to make it easy for you to get your 8 to 10 servings per day, so we’ve rounded up our top 6 ways to eat more veggies!

  1. Marie-France-Post-Pre-cut-your-veggiesPrep Your Veggies

Since you want to make grabbing veggies as a quick snack or packing them in your lunch as easy as possible, it’s a good idea to wash, peel (if necessary) and cut them right after you buy them. Then, you can store them in airtight containers in the fridge and they are all ready to go!

  1. Batch Cook on Sundays

It gets pretty boring having boiled and steamed veggies all the time, so take the time on Sundays to batch cook some delicious vegetable recipes. Try roasting things like squash, sweet potatoes and carrots or even try making a baked veggie casserole. It will make your weeknight suppers a breeze and it will keep you from getting tired of the same tasting veggies!

  1. Loaf-ChocoHempZucchini_2015-05-08Sneak Them Into Desserts

One super easy way to get even the pickiest eaters to reach for more veggies is to sneak them into desserts! You can make lots of delicious recipes like our Choco Hemp Zucchini Loaf and kids will have no idea that the sweet treats they are eating are filled with veggies. Carrots, zucchini, beets and sweet potatoes are some of our favourite veggies to add to homemade desserts.

  1. Make a Dip

Let’s face it, raw veggies by themselves can be boring. Why not whip up some delicious dip to go with? Not only are you giving them a fun sidekick, they also become much more desirable to snack on. Try making a batch of Spicy Hemp Hummus to serve as an appetizer at your next party or take some with you for lunch. The creamy and spicy taste of the hummus will have you finishing of your plate of veggies and then going for seconds!

  1. Grate Them Into Salads

Instead of sticking to just using lettuce or kale in your salads, try adding in some grated veggies like carrots, broccoli, bok choy and cabbage. It will add a nice crunch to your lunch and help get that extra serving of veggies in too.MH_Frittata_VeggieHemp_2015-09-14

  1. Get Creative in the Kitchen

Making different recipes is a great way to try new things and eat more veggies! Dishes like soups, frittatas and stir-fries are great to make since you can throw in a variety of veggies. Try our Veggie Hemp Frittata or Pumpkin Hemp Soup! You can also get really creative and try blending raw cauliflower in a food processor and making cauliflower fried rice or even cauliflower mash!

We hope these ideas help rekindle your love of veggies! What’s your favourite way to get you and your family eating more plants?

Whether you’ve recently moved out and are looking to start your pantry or you just need some ideas for ways to spice up your recipes, our list of 5 Spices You Should Stock in Your Kitchen will definitely help get you started! Keep reading to find out which essential spices we can’t live without. 

  1. cinnamonCinnamon

This may seem like an obvious one, but you’d be surprised how many people don’t actually have cinnamon in their pantry. Not only is it essential in baked goods like cinnamon buns and pumpkin pie but it’s also super delicious mixed into oatmeal or blended into your morning smoothie. We like to use Red Ape Cinnamon in our pantry because it’s GMO free, certified organic and sustainably harvested. Not only that, but they also give 5% of their profits back to protect orangutans and their habitat – we love that!

  1. Garlic Power & Onion Powder

Although these are two separate spices, we’re grouping them together because they’re the perfect match. Using garlic powder and onion powder is a super easy way to add some flavour to any savoury dish. Plus it saves you time since you don’t have to chop up any garlic or onions (no more tears… yay!).

  1. MH_Salad-BroccoliHempPotatoe_WEB_2015-05-22Cumin

Using cumin is a great way to add some smokiness into any dish. Even just a little dash somehow makes food taste so much better. Throw it into Indian and Mexican flavoured dishes or try it in our Broccoli Hemp Potato Salad. No matter what you use it in, you’ll have your family asking what your secret ingredient is!

  1. Cayenne Pepper

Cayenne pepper is the perfect ingredient to spice up your recipes! We love throwing a dash of cayenne into our tacos, chili or Spicy Hemp Hummus. Just be careful, a little goes a long way – you don’t want your guests’ mouths to be on fire!

  1. Paleo_SpaghettiSquash_2014-09-12Oregano

If you’re ever whipping up some Italian dishes, having oregano in your pantry is a must! It’s a savoury herb that adds a familiar flavour to recipes like spaghetti, lasagna and other Italian favourites. Or if you’re looking for something lighter, try it in our Paleo Spaghetti Squash!

We hope this list helps inspire you to start spicing up your dishes! Which spices are essentials in your pantry?