Hemp Hearts

Simple Hemp Heart Recipes

Avocado Smashed Hemp Toast


  • 1 slice of your favorite toast
  • ⅓ of a ripe avocado
  • 1 Tbsp hemp hearts
  • Dash of paprika
  • 3 cherry tomatoes
  • Optional: 1 egg


Place bread in toaster. While it is toasting, mash together your ripe avocado and hemp hearts. Slice tomatoes in half. If opting to top with an egg, heat a non stick pan over medium high heat and cook egg as desired. Once toast is ready, spread avocado and hemp mix on top. Add tomatoes (and egg if desired) and sprinkle with paprika. Enjoy warm.

Tip: Make it to go by toasting off 2 slices of bread vs just one.

Creamy Hemp Dressing


  • ½ cup each hemp hearts and water
  • 2 Tbsp lemon juice
  • 1 tsp each garlic and onion powder
  • ½ tsp each dried parsley and dill
  • ¼ tsp each black pepper and salt (recommend pink Himalayan sea salt), optional


Blend all ingredients until smooth. Adjust salt to taste. Adjust water to desired thickness. Dressing can be stored in the refrigerator for 3-5 days and should be stirred each time before using.

Tip: Serve over a bed of fresh greens or try as a dipping sauce for these buffalo cauliflower wings.

Hemp Crusted Salmon


  • 4 (5-6 oz) salmon filets
  • 1/2 cup parmesan cheese
  • 1/4 cup hemp hearts
  • 1 tsp each dried basil and parsley
  • 1 tsp olive oil
  • 1 Tbsp lemon juice


  1. Preheat oven to 400°.
  2. Line a baking sheet with foil for quick clean up. Add salmon skin side down, rub a light layer of olive oil over each filet to keep them from drying out and to allow the topping to stick better.
  3. Combine hemp hearts, cheese, basil, parsley, olive oil and lemon juice in a small bowl. Mix to combine well. Brush over top of each filet, spreading evenly. Press down with your hands to help stick.
  4. Place salmon in the preheated oven for about 10-12 minutes or until salmon is cooked through and flakes easily with a fork.

Tip: Broil the salmon for the last two minutes to get a brown and crisp crust. Serve salmon with a slice of lemon, salt, pepper, and some broccoli  and sweet potato.

Energy Balls


  • 1 medium ripe avocado
  • 1 medium ripe banana (~6 inches long)
  • 1/2 cup cocoa powder
  • 1 tsp vanilla extract
  • 1/2 cup oats of your choice (gluten free, old fashioned, etc)
  • 1/4 cup creamy nut butter
  • 2 Tbsp hemp hearts
  • 1 Tbsp honey or maple syrup, optional
  • 1 scoop Athletic Greens (optional nutrition boost, highly recommended)


  1. You can blend all of these by hand using a spatula or large spoon, but if you have a food processor it will be much easier. Mix all ingredients until well combined and smooth. Add honey or maple syrup to desired sweetness, but you’ll be pleasantly surprised with the taste of the cocoa and banana.
  2. Line a baking sheet with wax paper. Using two small spoons, scoop and roll the mix into one dozen balls the size of a golf ball, place on wax paper lined baking sheet and put in the freezer for 2 hours. Store in a freezer bag or Tupperware for up to 3 months.

Chocolate Nut Butter Blast


  • 2 Tbsp hemp hearts
  • 1 frozen banana
  • 2 Tbsp nut butter of your choice (almond, peanut, cashew, sunflower)
  • 1 1/2 cups milk or water
  • 1 scoop chocolate protein powder
  • 1 scoop Athletic Greens (optional nutrition boost, highly recommended)


Blend all ingredients for 30-60 seconds. Add more or less liquid to desired consistency. Pour into a glass and enjoy!

Ultimate Recovery Aide


  • 3 cups cold water
  • ¾ cup hemp hearts
  • 1 Tbsp coconut oil
  • 3 tsp turmeric powder
  • 1 tsp ground ginger
  • ½ tsp ground cinnamon
  • ½ teaspoon black pepper
  • 1 Tbsp honey


This recovery drink will blast your system with anti-inflammatory omega-3, 20 grams of complete protein, over 700mg of potassium, only 11 grams of net carbs, and be an excellent source of iron and calcium. Blend all ingredients 30-60 seconds and serve chilled or warm it up for a soothing beverage. Keeps in the refrigerator for up to four days, just give a fresh 30-60 second blend before drinking. Recipe makes 2 servings.

Tip: Omit honey and use as part of your intermittent fasting plan. The fat and protein content will keep you satisfied well into midday.

Plant-Based Protein and Amino Acids

Whether you are vegan, vegetarian, or simply trying to incorporate the health benefits of a plant-based lifestyle, you may be wondering how to incorporate more complete protein sources into your day.

Complete protein sources are those which contain essential amino acids. Essential amino acids are those our body can’t make on its own. Since the body can’t make its own, they must be obtained through food sources. With amino acids being the building blocks of protein, a key in maintaining and building lean muscle mass, it is easy to understand why optimizing complete protein choices is important.

Meat, poultry, and dairy sources all contain essential amino acids. Additionally, foods such as rice and beans work in combination to assist the body in creating essential amino acids.

As a dietitian, I am always looking to add even more bang for my buck through small add-ons. Here’s what I found years ago, and still enjoy to this day:

There are 3 plant-based ways to get additional protein into your day: flax seeds, chia seeds , and hemp hearts. All are great, but when compared for nutrition profile, one stands out as a top performer. Hemp hearts. Here’s why:

Hemp Hearts:

  • Protein: 10g
  • Omega-3: 12g
  • Carbs: 1g


  • Protein: 5g
  • Omega-3: 9g
  • Carbs: 9g

Chia Seeds:

  • Protein: 4g
  • Omega-3: 8g
  • Carbs: 12g

Hemp hearts clearly top the chart of providing the most complete proteins and omega-3. By incorporating all three of these sources into my weekly eating I not only maintain variety and interest in my food, but optimize my nutrition as well.

A 3 Tbsp serving of hemp hearts provides:

  • Calories: 180
  • Fat: 15g (12 of which come home healthy sources)
  • Carbohydrates: 1g
  • Fiber: 1g
  • Natural sugar: 0g
  • Protein: 10g
  • Potassium: 333mg
  • Source of iron, thiamin, phosphorus, magnesium, zinc, and manganese

Why Hemp Hearts Are Important for Spartans

Omega-3 is emerging as a key component in assisting the body’s anti-inflammatory processes. Inflammation following workouts is a natural part of the body’s recovery system. We can never eliminate inflammation, since it is the body’s way of healing itself. Instead, our primary goal is reducing inflammation as much as possible to help our body recover.

Hemp hearts contain a 12-gram combination of omega-3 and omega-6. In the proper ratios (like those found in hemp hearts) omega-3 and omega-6 work with the body to regulate inflammation. Reduced inflammation leads to faster recovery and more days to train throughout the year.

Athlete Highlight - In addition to Omegas, hemp hearts also contain:

  • Iron for red blood cell formation
  • Thiamin for conversion of food into energy
  • Phosphorus for hormone activation and acid-base balance
  • Magnesium for blood sugar regulation and energy production
  • Zinc for protein formation, and
  • Manganese for carb, protein, and cholesterol metabolism

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