Tag Archives: hemp seeds

Light and Creamy Potato Salad

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It’s the first week of May already?! I have no idea where the time has gone, but I’m so excited for finally some nice, warm weather. It has been much anticipated, since our winter here in Ontario felt so long and dragged out. So we decided to celebrate this beautiful, sunny day with a BBQ, our first BBQ of the year. I thought what better side dish than potato salad at a BBQ? However, the traditional potato salad that is usually drowned in mayonnaise, is not exactly what I was thinking. A healthier, lighter version is ideal, but that definitely doesn’t mean a lack of taste. This potato salad is actually so delicious and fresh that it makes a great side dish at any BBQ and is much lower in fat and calories. The special ingredient… Greek yogurt! Everyone needs a bit of probiotics in their diet, so yogurt is a very beneficial part of this dressing, not to mention it’s incredibly creamy and makes a perfect base for any potato salad.

Light and Creamy Potato Salad

Ingredients:

  • 1/3 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1 sprig of celery, finely sliced
  • 1 teaspoon chives, finely chopped
  • 1 tablespoon hemp seeds
  • 1/4 teaspoon dried mint (or herb of choice)
  • Pinch of cayenne pepper
  • Freshly ground black pepper and salt to taste

Directions:

In a small bowl combine all ingredients and mix well. Add dressing to potatoes, mix well until evenly coated, and store in the fridge for 30 minutes to chill before serving.

(Makes dressing for only about 2-3 servings)

The ingredients all complement each other well, as the Dijon mustard and cayenne pepper add the right amount of heat, the celery gives the salad some bite, and the mint adds a very subtle freshness. I also love the flavour that fresh lemon juice adds to the yogurt. Enjoy.

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Guilt-Free Chocolate Truffles

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20130427-185107.jpgTraditionally, chocolate truffles are filled with a ganache-type centre, made with heavy cream or butter, but these bite-sized treats are made differently and are pretty much guilt-free. These delicious and creamy truffles are made with melted chocolate and three special ingredients, which include yogurt, almond butter, and hemp seeds. These healthful ingredients help to set these truffles aside from the traditional and more fattening variation. They taste amazing and are the perfect little treat!

Ingredients:

  • 1/2 cup semi-sweet chocolate chips
  • 1/4 cup pain yogurt (preferably Greek)
  • 1 tablespoon almond butter
  • 2 tablespoons hemp seeds
  • 2 – 3 tablespoons unsweetened cocoa powder

Directions:

Melt chocolate chips using a double boiler. Mix in almond butter and hemp seeds. Fold in yogurt until evenly incorporated. Refrigerate mixture for 15 minutes to firm up. Form truffles using 1 teaspoon of the mixture. Roll truffles in cocoa powder and freeze for 15 minutes or until ready to serve.

Powered Spinach Salad with Light Dressing

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salad

There’s nothing like a fresh salad to give our bodies a boost, while providing a break from the fatty, heavy foods that we’re typically used to. This salad is fresh, light and delicious, as it’s perfectly flavoured with a combination of salt and sweetness.

Lately, my meals have been consisting of a lot of heavy foods, which is unlike my usual eating habits. So, to start things off right today, I decided to make a healthy lunch that consists of a spinach salad, made with a creamy dressing. This salad is packed with protein, so it’s surprisingly filling and perfect for a light lunch. Hemp seeds add great power to any salad, as they are filled with protein and amino acids. Just one tablespoon is known to have about 5g of protein, which is higher than the amount in almonds. Get into the habit of sprinkling hemp seeds over every salad for added protein and fatty acids.

Salad Ingredients:
  • Handful of organic spinach leaves
  • 2 strawberries, sliced
  • 1 tablespoon hemp seeds
  • 1.5 tablespoons Macedonian feta cheese, crumbled (can use goat cheese).
  • 2 tablespoons slivered almonds
  • 2 tablespoons walnuts
Dressing:
  • 1 tablespoon plain yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon white balsamic vinegar
  • 1 teaspoon honey
  • Black pepper
  • Pinch of salt.
Directions:
Combine all dressing ingredients in a small blender. Blend until completely mixed. Pour dressing over salad and enjoy.

Note: This recipe is meant to serve one person. Double or tripple the ingredients to serve more.

Breakfast Loaf with Chia, Hemp and Flax Seeds

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This breakfast loaf is absolutely loaded with healthy ingredients, so it’s perfect to have first thing in the morning for a nutritious breakfast. It tastes so delicious and it’s perfectly moist on the inside, and crisp on the outside. It’s filled with protein and fibre, which is ideal to have in the start of the day. A nice cup of warm tea, and a slice of this hearty loaf is sure to fill you up, and get you started!

The loaf contains three very important and healthy seeds, that everyone should learn to incorporate more of them into our diets. Chia seeds, flax seeds, and hemp seeds, are all very nutritious and special in their own way.

Chia seeds are certainly a ‘superfood,’ as they are packed with a profusion of beneficial properties. This ancient super seed contains similar nutritional content as flax seeds, however unlike flax seeds, it is not necessary to ground the seeds in order to reap the wonderful benefits. If flax seeds are not ground, it’s harder to digest, thus leading to insufficient absorption. Chia seeds contain a lot of fibre, magnesium, antioxidants, calcium, omega fatty acids and many other nutrients that are fundamental in maintaining proper health. These tiny seeds contain so many nutrients without having to worry about consuming an overload of calories. Chia seeds are a colons best friend, since they help keep the lining moist and ease the movement of food within the intestinal tracts. This prevents many diseases and disorders, such as diverticulitis/diverticulosis or colon cancer. One thing to remember about chia seeds, is that when they are mixed with a liquid, they form a jelly texture, so it’s great to add them to smoothies, jams, etc. This ‘chia gel’ is ideal for baking, since it allows you to omit or cut down the amount of butter, oil, and eggs used.

One unique benefit of hemp seeds, is that they contain all of the essential amino acids that our bodies require. This is important to keep in mind if you’re a vegetarian or vegan, since consuming plant-based protein sources normally don’t contain all of the amino acids. Hemp seeds are also high in protein, which help make this loaf excellent for breakfast.

Ingredients:
  • 1 and 3/4 cup whole-wheat flour
  • 1/4 cup steel cut and rolled oats (mixed)
  • 1/4 cup hemp seeds
  • 1/4 cup ground flax
  • 3 tablespoons chia seeds
  • 1/3 cup sunflower and pumpkin seeds combined
  • 1/2 cup brown sugar
  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/2 cup plain yogurt
  • 1 egg, beaten
  • 1 teaspoon baking soda
  • 1/4 cup vanilla almond milk (can substitute for milk of choice)
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon salt

Directions:

Preheat over to 350F. Combine all of the above ingredients. Mix thoroughly, until completely incorporated. Pour into a loaf pan lined with parchment paper. Sprinkle rolled oats and hemp seeds over top for garnish, and bake in the oven for 35-40 minutes. When done, check by sticking a knife in the middle of the loaf and make sure it is clean when removed (this is an old, common trick to ensure the loaf is cooked). Set aside to cool, and enjoy with some tea/coffee.

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This recipe is very simple, since all you have to do is toss all the ingredients into a large bowl, mix thoroughly, pour into a loaf pan, and bake!

Using natural maple syrup, helps to reduce the amount of sugar used, as it’s a natural sweetener.

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