From Our Manitoba Harvest Hearts to Yours....

As we mentioned in Our Must Have Healthy Picks for Summer, we love BBQ parties! They are one of our favourite summer activities. Delicious food, great company and beautiful summer weather – what’s not to love? Planning a BBQ can be a big task but we’re here to help! Keep reading to find out our Tips for a Successful Summer Backyard BBQ. 

MH_Burger_VeggieHemp_Pin_2015-06-19Plan it out
Writing lists of everything you need to do for your BBQ party will help you focus and not get overwhelmed. Start by deciding what food you’re going to serve. Here’s our Summer BBQ Menu:
Hemp Veggie Burgers
Homemade Hamburgers with Spicy Southwest Garlic Aioli
Summer Berry Salad
Broccoli Hemp Potato Salad
Hemp Fruit Salad
Berry Kiwi Hemp Pizza

For BBQs, we suggest you stick with one main dish, two salads, and two desserts. Plus, always include a vegetarian option for those who don’t want regular hamburgers. This way all of your guests will be happy!

After you have your menu all picked out, make a list of what you need to buy at the grocery store. Make sure you also get some refreshments for your guests. 

Prep the Night Before
Don’t leave it all till the last minute, make sure you do some prep the night before the party. You can pre-make the Berry Kiwi Hemp Pizza and get all of the ingredients cut up for the Summer Berry Salad, Broccoli Hemp Potato Salad and the Hemp Fruit Salad. Just make sure you don’t put any of the dressings on the salads or cut up any fruits or veggies that will brown overnight.

Find the Perfect Playlist
Having music playing in the background can really set the tone at your party. We love using Songza since they have tons of playlists to choose from for whatever mood you’re in or activity you’re doing. They even have some specifically for when you’re barbequing! 

jenga

Get Your Game On
Whether there will be kids at your party or not, it’s a great idea to plan some games to play. Try making giant jenga or lawn twister! They are creative spins on the classic games that everyone knows and loves. Your guests will have so much fun!

Don’t Forget to Relax
Once your guests have arrived and the food is served, try and remember to relax! Don’t worry about cleaning up or doing the dishes, just have fun!

Watch the video below to learn how to make our Summer Berry Salad with Culinary Nutritionist Marin Wasserman! It’s perfect for your BBQ party or for your dinner tonight!

We hope you take our advice and plan a BBQ this summer! What are your tips for a successful backyard party?

WMH_Salad_CucumberHemp_Pin_2015-07-24hen I think of summer, I think of eating delicious salads filled with fresh seasonal veggies. Although there are so many ways to make salads exciting, I sometimes get bored of making them with greens like spinach, kale and lettuce. Since cucumbers (one of my favourite veggies) are in season now, I thought I’d whip up a tasty Cucumber Hemp Salad for #FoodieFriday today!

Whether you’re having a BBQ party, heading out to the cabin or just having a quiet dinner at home, this Cucumber Hemp Salad is the perfect summer side dish! It’s light, crisp, refreshing and super simple to make.

All you have to do is slice up some cucumber, red pepper, and red onion and drizzle it with Red Pepper Hemp Vinaigrette made with hemp oil, rice wine vinegar, sesame oil, Hemp Hearts and red pepper flakes. This dressing is so delicious, you could also use it on any salad you like! Before I served this dish, I let it sit in the fridge for about an hour so the cucumbers could really take on the flavours from the dressing.

I think this salad would be great as a side dish for barbequed chicken, homemade veggie burgers or whichever summer entrée you’re whipping up!

Cucumber Hemp Salad
Yield: 6-8 servings
Ingredients:
Screen Shot 2015-07-24 at 1.19.30 PM Screen Shot 2015-07-24 at 1.28.45 PMFor the Salad

  • 2 large English cucumbers, thinly sliced (about 4 cups)
  • 1/4 cup of red onion, thinly sliced
  • 1/2 cup red pepper, diced

For the Dressing

  • 1/4 cup of rice wine vinegar
  • 1 tbsp hemp oil
  • 2 tbsp Hemp Hearts
  • 1/2 tsp sesame oil
  • 1/2 tsp red pepper flakes
  • 1/2 tsp sea salt

Directions:
Combine the cucumber, red onion and red pepper in a medium size bowl. In a small bowl mix the rice wine vinegar, hemp oil, sesame oil, Hemp Hearts, red pepper flakes, and sea salt together. Pour the dressing over the salad and top with more Hemp Hearts. Serve immediately or cover and let sit in the refrigerator for an hour or two to let all the flavours combine.

I hope you enjoy this refreshing cucumber salad recipe! What’s your favourite summer side dish?

From Our Kitchen to Yours…

sarah_handwritten

ManitobaHarvest-8202[2]I’m Leanne, and I’m #fuelledbyhemp. Morning, noon and night, I rely on Manitoba Harvest Hemp Hearts as my clean-burning rocket fuel. I even blend them into my herbal tea in the morning for a dose of omega fats before my day begins.

Whether your love of these omega-packed seeds goes as deep as mine, I know you appreciate healthy snacks and have respect for clean-eating protein. Maybe you’ve sprinkled Hemp Hearts on a salad or two, perhaps you’ve thrown them into a batch of cookies, or dusted overtop a bowl of fresh fruit? You’re going to love Manitoba Harvest Hemp Heart Bites.

In a nut(free)shell, Hemp Heart Bites have all of the goodness of Hemp Hearts packed into a little bite-sized morsel. They’re bites, on the go – no baking, cutting or packing required.

Today, I’m going to introduce you to each of the ingredients in Manitoba Harvest’s Hemp Heart Bites – the nutrients behind them, who they’re great for and why; as a Holistic Nutritionist, I recommend them to my clients and their families.

The Ingredients
In Manitoba Harvest Hemp Heart Bites: Hemp Hearts, organic evaporated cane sugar, organic brown rice syrup, organic vanilla flavour, sea salt.

Observations…

  • No junk added
  • Non-GMO ingredients
  • Minimal ingredients, just 5!
  • Organic ingredients

ManitobaHarvest-8209[2]
In-depth look at each ingredient…

  • Hemp Hearts: contribute a nutty taste to these bite-sized treats with less carbs, more protein and more omegas than other seeds.
  • Organic Evaporated Cane Sugar: retains some of the nutrients found in sugarcane whereas highly processed sugar is completely devoid of these nutrients.
  • Organic Brown Rice Syrup: is made by breaking down the starch in brown rice, resulting in a nearly 100% glucose-based sweetener, making it fructose free and easier on liver function.
  • Organic Vanilla Flavour: naturally balances the nutty taste.
  • Sea Salt: a much healthier alternative than iodized salt often found in commercial products, sea salt contains many of the minerals needed for a healthy sodium balance.

The Nutrition Facts
Nutrient profile of a 45 gram serving; or about 8 bite-sized squares, of Manitoba Harvest Hemp Heart Bites: 230 calories, 13 grams of fat, 95 grams sodium, 15 grams carbohydrates, 3 grams fibre, 13 grams sugar and 10 grams of protein.

Observations…

  • Less sugar and more protein than a granola bar
  • Free of refined sugars
  • Healthy fats for a thriving brain
  • Natural plant-based protein

An in-depth look at each macronutrient…

  • ManitobaHarvest-8214[2]The Carbohydrates: a full serving contains 12 grams of net carbohydrates – the total carbohydrate minus 3 grams of fibre. This amount points to how much sugar is in each serving. In this case, it’s about 1 tablespoon or so. Compared to a similar portion of fruit snacks, Hemp Heart Bites have half the sugar, triple the fibre and more nutrients per mouthful.
  • The Fats: each serving is complete with a balance of fats. Of the 13 grams of fat in each serving, 1.5 grams are saturated, 10 grams are polyunsaturated, 10.5 grams omega 3 and 6, and 1.5 grams are monounsaturated.
  • The Protein: Plant-based and free of common allergens.

The Big Picture
Compared with the average lunch box snack, Manitoba Harvest Hemp Heart Bites are a superb, health-promoting replacement. They’re convenient, filling, feel like a treat, and the perfect on the go snack (in the car, at the gym, in lunchboxes, etc.).

When looking at trading out your sugar-laden snacks for a more-balanced alternative, these bites are a real winner.

LeanneVogel-81Leanne’s not just any holistic nutritionist; she’s the holistic nutritionist that real people from around the world come to for real advice. Leanne’s popular blog, Healthful Pursuit, is a unique collection of motivational guidance and easy-to-make recipes for women who want to create a liberated life on a restricted diet.

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The summer is a great time to keep up your fitness and feel great! To help you decide what to eat, drink and take part in this season, we’ve made a list of Our Must Have Healthy Picks for Summer! Keep reading to find out how our Manitoba Harvest Marketing Team stays healthy all summer long.

EAT
grilled veg
Fresh Veggies
We love picking fresh veggies from the garden, especially ripe and juicy tomatoes. Eating veggies that you took time to grow yourself just taste way better than store bought (plus they are grown as local as you can get). We also love grilling veggies (zucchini, red peppers and asparagus are some of our favourites). We just brush them with a bit of olive oil, sprinkle on some salt and pepper and put them on the BBQ until they are grilled to perfection.

Hemp Heart Bites
Our new bite size crunchy hemp snack, Hemp Heart Bites, are perfect to take with you everywhere this summer! You can bring them to the beach, the park or even store them in your car for road trips. Plus, with 10g of protein and 10g of omegas 3 and 6 per 45g serving (about 8 pieces), they are a snack that you can actually feel good about eating!

DRINK
Fruit Infused Water
water
In the summertime it’s super important to stay hydrated and make sure you drink enough water (especially when you are outside being active). One way to make water more fun is to infuse it with seasonal fruit! Some of our favourite combos are watermelon mint, strawberry cucumber, and lemon lime. We also love putting cucumber, mint and lime in sparkling water for a refreshing afternoon drink.

All you have to do is slice up the fruit, toss it into a pitcher of water and it’s ready! You could also make it in a mason jar or water bottle to take on-the-go.

Coconut Water Ice Cubes
Another way to add some flavour to your water is to make coconut water ice cubes! Just pour some coconut water into an ice cube mould, freeze it and then pop them into your water for a refreshing boost of electrolytes!

MAKE
All-Natural Sunscreenlavender flower with dispenser  on wood
In the summer, we never leave home without putting on sunscreen but we make sure to always use one that’s all natural to protect our precious skin. One of our favourites is from The Honest Company. Besides having great products, we also love that they are a Certified B Corporation just like Manitoba Harvest! You could also make a DIY sunscreen like this one from A Blossoming Life, it would be a fun project to do with the kids!

DIY Bug Spray
We also love whipping up our own homemade bug spray to protect us from those pesky mosquitos (which we have a LOT of here in Manitoba). It’s simple to make and only requires four ingredients! Plus it won’t leave you smelling like typical bug spray or leave a sticky film on your skin.

DO
Bike Rides
Biking is one of our favourite things to do in the summertime. Whether you’re into going on trails or just for a casual ride, biking is a great way to get some exercise while having fun! We also love getting the whole family involved and going for a bike ride together after supper. If you don’t own a bike you could also rent one at the park. They even offer tandem bikes so you could all ride the same one! How fun is that?!

BBQ Partiesbbq
Another one of our favourite summer activities is hosting BBQ parties with family and friends, where we can sit outside and enjoy the weather and each other’s company! Invite your friends over this weekend and whip up some healthy summer salads (like our summer berry salad) and grill some veggies. You’re sure to have an awesome time and your guests will leave feeling super satisfied with full and happy tummies!

We hope you enjoyed this post! What are your tips for staying healthy in the summertime?

MH_Icecream-Choco-PBBanana_Pin_2015-07-17Ice cream and summer go great together. What’s better than having a cold and delicious ice cream cone on a hot summer day? With National Ice Cream Day coming up this Sunday, I wanted to whip up a healthier and guilt-free version of my favourite summer treat for #FoodieFriday this week. I also wanted to keep in mind those who can’t eat traditionally ‘ice cream’, whether they are lactose intolerant, vegan or simply don’t eat dairy in their meals. With all of that in mind, I made a Choco-PB Vegan Ice Cream – dairy-free, sugar-free and tastes fantastic!

This ice cream is so easy to make, all you need is frozen bananas, cocoa powder, all natural peanut butter, cinnamon, Hemp Hearts and a food processor. It’s amazing watching the frozen banana turn into smooth soft-serve ice cream!

You can get really creative and add any flavours you want. Fresh fruit like strawberries and raspberries would be really yummy, or even chocolate chips or nuts. The possibilities are endless!

I suggest you make a big batch of this banana ice cream on a hot day and have a make-your-own sundae bar! Just put out the ice cream and small bowls of your favourite healthy toppings like fresh fruit, pecans, shredded coconut and chocolate chips and let your kids go wild! You could also make it as the dessert for your next BBQ or party, your guests will love it and be happy that they can indulge in dessert without all the guilt!

Screen Shot 2015-07-17 at 2.02.41 PMChoco-PB Banana Ice Cream
Ingredients:

  • 5 ripe bananas, sliced and frozen
  • 2 tbsp all natural peanut butter (or whichever nut or seed butter you prefer)
  • 2 1/2 tbsp cocoa powder
  • 1/2 tsp cinnamon
  • 3 tbsp Hemp Hearts

Directions:
Add the frozen banana slices to a food processor and blend until it forms a creamy consistency similar to soft-serve ice cream. Then add the peanut butter, cocoa powder, cinnamon and Hemp Hearts and blend until it is well combined. Serve immediately or store in an airtight container in the freezer.

I hope you enjoy this healthy spin on ice cream! I’d love to hear your suggestions for which flavour combinations we should try next time! Let us know by commenting below.

From Our Kitchen to Yours…

sarah_handwritten

Ben Churchill 2

We had the chance to catch up with one of our hemp fuelled athletes, Ben Churchill. Ben competes in biathlons, a winter sport that combines cross-country skiing and rifle shooting. Here’s what Ben had to say about his training regime and recent competitions in South Korea.

Recently, I had the opportunity to travel to South Korea as a part of the 10-athlete Biathlon Exchange trip. The purpose of the trip was to improve relations between the provinces of Alberta and Gangwon through sport. During our time in Pyeongchang, the site of the upcoming 2018 Winter Olympic Games, we competed twice using rollerskis and air rifles against athletes from around Gangwon province and South Korea, even testing ourselves against some Korean National Team members.

Ben Churchill 1After setting up our rifles in training and skiing the race loop several times, we lined up on the start line for our first race, a 7.5 km Sprint. After battling the hot and windy course and shooting only 70%, I finished second behind one of the focused Korean athletes. Manitoba Harvest Hemp Hearts are a big part of my recovery due to their protein and fat profile, and as they travel well, they represented one of the highest priority parts of my post-competition meals.

Going into the second race after some solid sleep and another day of training, my body felt stronger and my mental clarity was higher. With slightly cooler conditions, I finished the 10 km Pursuit race with 19/20 shooting, landing myself the top spot for the day in my category, joined on the podium by two Korean competitors. After a fantastic trip and a couple of chances to go “full throttle,” my thanks goes out to Manitoba Harvest for keeping me #FuelledByHemp!

To read Ben Churchill’s bio, visit his hemp fuelled athlete profile on our website. Are you an elite athlete in your sport? Apply to be a hemp fuelled athlete today!

MH_SOTM_2015_07_BerryMelonBlast_PIN_2015-06_16Since July is National Watermelon Month, we decided to make a healthy and refreshing Berry Melon Blast for our Smoothie of the Month. It’s super simple to whip up and only requires five ingredients that you probably already have in your fridge!

There is something about the combination of watermelon and strawberries that makes this drink taste like an ice-cold glass of summer.

This smoothie is the perfect way to cool down and quench your thirst on a hot day. Just blend up a Berry Melon Blast, grab your favourite magazine, and spend some time relaxing in the sun! You could also make it for a quick healthy breakfast on the go!

Berry Melon Blast

Directions:
Place all ingredients in a blender and pulse until smooth and creamy. Pour into a glass and enjoy!

Have an idea for one of our Smoothie of the Month recipes? Let us know by commenting on this post!

At Manitoba Harvest, we want to make it easy for you to incorporate hemp foods into your diet. That’s why we created HempPro70, the world’s only water soluble hemp protein powder. It’s super simple to use, you can just mix it in a shaker cup with the beverage of your choice (we love it with almond milk) or blend it with your favourite smoothie!

HempPro 70 comes in three flavours, Original, Chocolate and Vanilla, and it has a super smooth texture that tastes creamy and delicious.

You can also use HempPro 70 to whip up some tasty treats like No Bake Hemp Truffles and Chocolate “Pudding”. Check out the recipe section on our website for more delicious ways to use our hemp foods!

Watch the video below to learn more about HempPro 70 from Culinary Nutritionist Marni Wasserman. In this video, Marni shares what she loves about our hemp protein powder and gives some awesome tips for how you can incorporate it into your diet! Have you tried HempPro 70 yet? If so, what’s your favourite way to use it?

MH_Zucchini-Hemp-Lasagna_Pin_2015-07-13Since July is National Lasagna Awareness Month (yes, it’s a real holiday!), we decided to whip up a vegetarian, dairy-free and sugar-free Zucchini Hemp Lasagna for Meatless Monday today! It’s a simple dish to make and it tastes really delicious.

This isn’t your typical lasagna – it has no meat, no noodles and the cheese is dairy-free! Instead of pasta, we used sliced zucchini. It’s a great way to sneak some extra veggies into your dinner and it tastes so good your kids won’t even notice there’s no noodles!

We used our favourite dairy-free cheese from Daiya in this dish, it’s so creamy and delicious plus it melts really well. We also added lots of tasty Hemp Hearts to give the lasagna some protein.

Since it’s easy to whip up, this dish would make a great weeknight dinner for you and your family. It makes about 8 to 10 servings (depending on how big you slice it) so you’ll have lots of leftovers to take for lunch the next day. You could also freeze half of the lasagna and serve it for dinner another night!

Zucchini Hemp Lasagna
Yield: 8-10 Servings

OnionIngredients:

  • 5 medium zucchini, ends trimmed and sliced lengthwise into ¼-inch thick slices
  • 1 tbsp coarse salt
  • 1 680 g jar tomato sauce (make sure you find one without sugar if you want it to be sugar-free)
  • 1 170 g can tomato paste
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 3 large cloves garlic, minced
  • 2 227 g packs of Daiya Mozzarella Style Shreds
  • 1/2 cup Hemp Hearts
  • 2 large eggs
  • 1/4 teaspoon ground black pepper
  • 1 1/2 teaspoons fresh rosemary, minced
  • 1 1/2 teaspoons worcestershire sauce

Directions:
Preheat the oven to 400 degrees. First, toss the zucchini slices together with the coarse salt in a large bowl. Then, place the zucchini in a large strainer and set it on top of a bowl so the zucchini can sit for 30 minutes and release its excess water. Next, add the tomato sauce and tomato paste to a medium saucepan. Bring to a simmer over medium heat, and then turn the heat down slightly and simmer uncovered until thickened, about 8 to 10 minutes, stirring occasionally.

While the tomato sauce is cooking, heat the olive oil in a large skillet over medium heat. Once hot, add the onion and cook until softened, about 8 minutes. Add the garlic and cook 1 minute more. Turn off heat and cool slightly.

Next, add the onion/garlic mixture to a food processor along with 1/2 a pack of Daiya Mozzarella Style Shreds, eggs, worcestershire sauce, black pepper and half of the Hemp Hearts and process until well combined. Add the rosemary and pulse a couple times to combine.

Once the zucchini has drained for 30 minutes, give it a quick rinse under cold water to remove any surface salt, and then pat each slice dry with a paper towel, blotting out as much water as possible.

To layer the lasagna, spread 1/2 cup of tomato sauce onto the bottom of a 9 by 13 inch casserole dish. Then, lay out half of the zucchini slices, spread on 1/2 of the creamy onion mixture, top with 1/2 of the remaining tomato sauce, and sprinkle on 1/2 of the remaining Hemp Hearts and Daiya Mozzarella Style Shreds.

Repeat the previous layer once – top with the remaining 1/2 of the zucchini slices, spread on the remaining 1/2 of the creamy onion mixture, top with the remaining tomato sauce, and sprinkle on the remaining Hemp Hearts and Daiya Mozzarella Style Shreds.

Cover the dish with foil and bake until warm throughout, about 40 minutes; to crisp the cheese on top a bit, remove the foil during the last 10 minutes of baking. Let the lasagna stand for 10 minutes before cutting.

We hope you enjoy this lasagna as much as we did! Do you celebrate Meatless Monday with your family? If so, what’s your favourite dish?

MH_OvernightOats_BlueberryHemp_Pin_2015-07-10Since tomorrow is National Blueberry Muffin Day (and July is National Berry Month), I thought I’d use my favourite blue fruit in today’s #FoodieFriday dish! I prefer to start my days with light and refreshing breakfasts in the summer, so I decided to whip up a batch of Blueberry Hemp Overnight Oats instead of baking muffins.

If you’ve never tried making overnight oats you really should. They are so simple to make and since they have to set overnight, you can whip up a big bowlful one evening and have your breakfasts ready to go for the next few days. My favourite thing about this dish is that it’s served cold. It’s so nice enjoying a cool bowl of oats on a warm summer morning.

Blueberries are now in season so they’re easy to find at grocery stores and farmer’s markets and you can even pick some yourself at a local berry farm! I wanted to give the oats a nice blue colour so I blended half of the blueberries in a food processor and added that to the mixture. I also used bananas as the other fruit in this dish but I bet that these overnight oats would taste just as yummy with strawberries too!

These oats are great to take on the go, you could divide the mixture into mason jars and then take it with you to have for breakfast at work! You could also make this dish into a parfait by layering the overnight oats with blueberries (or any fresh fruit), Hemp Hearts, and your favourite granola. 

Blueberry Hemp Overnight OatsBlueberry Hemp Overnight Oats
Yield: 4-6 servings
Ingredients:

  • 2 cups oats
  • 2 cups almond milk
  • 1/3 cup pure maple syrup
  • 3 tbsp chia seeds
  • 3 tbsp Hemp Hearts
  • 1 tsp cinnamon
  • 2 small bananas, sliced
  • 1 1/2 cups fresh blueberries
  • 1/2 cup chopped walnuts
  • 1 tsp vanilla

Directions:  Blend half of the blueberries in a food processor or blender until smooth. Then mix all of the ingredients (including the blended blueberries) in a large bowl and let it set in the fridge overnight. In the morning, stir the oats, place them in a bowl or mason jar and enjoy! You can also top the overnight oats with fresh blueberries, and more Hemp Hearts. The mixture should keep in the fridge for two to three days.

I hope you enjoy this recipe and try whipping it up for your family! What’s your go-to quick and easy summertime breakfast? Leave a comment below by Friday, July 24, 2015, send your mailing address to foodiefriday@manitobaharvest.com and we’ll send you a bag of Hemp Hearts to sprinkle on your next summer breakfast creation!

From Our Kitchen to Yours…

sarah_handwritten