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Hemp Granola is a breakfast snack made from hemp seeds, nuts, rolled oats, and sweeteners like honey or sugar. In this post, we discuss hemps benefits and share some of our favorite recipes.
First, is Hemp Granola Healthy?
Yes, it is. Unlike most of the granola bars, you'll find at a local store, hemp granola is made from natural ingredients, so it's totally safe. Furthermore, since it’s made from hemp hearts, it has several other health benefits discussed below.
It is Nutritious
Hemp hearts, commonly known as hemp seeds, are remarkably nutritious. They contain about 30% fat, are rich in two essential fatty acids, alpha-linolenic acid (omega-3), linoleic acid (omega-6).
Hemp seeds are also a good source of vitamin E and minerals, like potassium, phosphorus, sulfur, magnesium, zinc, and iron.
It Fights Heart Disease
Hemp hearts may reduce your risk of heart disease. Hemp seeds contain vast amounts of arginine, an amino acid that helps the body produce nitric oxide. It helps your blood vessels contract and expand, thereby facilitating blood pressure regulation and lowering the risk of heart disease.
If you've been wondering how to make heart-healthy granola, hemp should be your primary ingredient.
It Relieves Skin Conditions
Hemp seeds and oil may improve skin conditions. Hemp seeds are a rich source of essential and polyunsaturated fatty acids. They have an ideal ratio of omega-6 to omega-3, which relieves itchiness and limit the need for medication.
It's Easy to Digest and Rich in Protein
Hemp seeds are an excellent source of plant-derived protein. About 25% of all the calories in hemp seed come from protein. Hemp seeds provide the same amount of protein you'd get from eating lamb or beef. Just 30 grams of hemp hearts offer about 11 grams of protein.
It is also easier to digest than the protein from most nuts, grains, and legumes.
Hemp seed does not contain any gluten in its natural state. However, cross-contamination may occur in the field and during processing, transportation, and storage. You'll need to find a a reputable brand if you want your hemp granola gluten-free.
Can You Make Granola with Steel-cut Oats?
Yes, you can. There are about four kinds of oats: old-fashioned, steel-cut, quick, and instant oatmeal. Steel-cut oats are the least processed of all, so they take a little longer to cook.
You should also expect a slight change in flavor and texture when you use steel-cut oats in your recipes, but they'll taste just as good.
How to Make Hemp Granola
Although making granola may seem complicated, it is really easy. In fact, waiting for it to cool down is more challenging than preparing it.
Here are three hemp granola recipes for you to try out.
Recipe #1: Coconut Flavored Hemp Granola
This recipe will give you a subtly sweet and super crunchy hemp granola. If you don't have much of a sweet tooth, it's the perfect coconut hemp snack for any occasion.
You'll need nuts and seeds to add variety, texture, and nutrients to your snack; dates and maple syrup for sweetness and hemp hearts. You can have your granola with a glass of almond milk or yogurt. Here's the full recipe
- 6 oz. uncooked almonds
- 4 oz. uncooked pumpkin seeds
- 4 oz. uncooked pecans
- 8 oz. raw walnuts
- 8 oz. unsweetened coconut (shredded, desiccated, or flakes)
- 8 oz. hemp hearts
- 2 tablespoons chia seeds
- 6 oz. melted coconut oil-
- one teaspoon vanilla
- 1 teaspoon cinnamon
- 16 oz. of maple syrup
- A pinch of sea salt
- 32 oz. of chopped and pitted Medjool dates.
Preheat your oven to 250 degrees. Put your pumpkin seeds, almonds, walnuts, and pecans into a food processor, then pulse a few times to slice the seeds and nuts into smaller pieces. You want to have a few chunky pieces in your granola, so you shouldn’t process too much.
Put the mixture in a big transparent bowl, then add all the remaining ingredients except for the dates and stir. Make an even spread of the mixture onto a large parchment-lined baking sheet.
You may need two sheets if one isn’t enough.
Bake for half an hour. Take your hemp granola out of the oven, add the dates, and then give the mixture a thorough stir. Make for another half hour. Your granola should now have a golden brown color.
Take it out of the oven, let it cool, and enjoy. It will get crunchier as it cools down. Remember to keep any remainders in a glass jar if you want them to stay fresh and crunchy.
Recipe #2: Healthy Granola Recipe
- 16 oz. rolled oats
- 4 oz. hemp hearts
- Half teaspoon Himalayan salt
- 1 teaspoon ground cardamom
- 2 oz. cold-pressed coconut oil
- 2 oz. honey
- 1 teaspoon vanilla extract
Preheat your oven to 350 degrees, and then line a jelly roll pan with baking paper.
Stir the hemp hearts, oats, and cardamom in a large bowl
Whisk all the wet ingredients together in a small bowl until they're evenly mixed.
Pour the liquid ingredients over the dry, then stir until everything is moist.
Make an even spread of the mixture on the jelly roll pan.
Place the mixture into a preheated oven for 15 – 18 minutes. Remember to stir every five minutes. The granola should have a golden brown color by the time you're done.
Recipe #3: Toasted Steel-cut Oats Granola
- 24 oz. steel-cut oats
- 8 oz. rolled oats
- 4 oz. shredded unsweetened coconut
- 4 oz. sliced or slivered almonds
- 2 oz. cup hemp hearts
- 2 oz. wheat germ
- 2 oz. cup unsalted sunflower seeds
- 6 oz. cup pumpkin seeds, unsalted
- 1/4 teaspoon salt
- 1/2 teaspoon cinnamon
- 4 oz. raw sugar
- 6 oz. vegetable oil
- 1 tsp. vanilla
- 6 oz. honey
- 6 oz. unsweetened coconut flakes
Preheat your oven to 300 degrees Fahrenheit
Stir the nuts, grains, seeds, salt, sugar, and cinnamon in a large bowl
In a separate bowl, mix the oil, honey, vanilla. If necessary, gently heat the mixture in a microwave or saucepan to melt the honey
Pour the liquid over the dry ingredients and stir
Transfer the mixture onto a baking tray lined with parchment paper.
Bake for 20 minutes
Stir and add coconut flakes. Put your mixture back into the oven for another 15-20 minutes until it's golden brown.
Once it’s cool, break it into chunks and store it in a sealed container.
If you want it crumbly, stir every 10 minutes while baking, and stir just after taking the baking pan out of the oven.
This recipe assumes you have raw seeds and nuts. If they're already roasted, add them in the final 15-20 minutes of baking with the flaked coconut. You may add a cup of dried fruit after the granola cools.
How to Enhance your Hemp Granola Recipes
You may use any ground spice in place of the cardamom, vanilla, and cinnamon described in the recipes we’ve just covered.
You can also trade honey for maple syrup if you want to keep your granola vegan. If you wish to have your granola really sweet, add half a cup of chocolate chips after it cools.
Hemp granola is the perfect snack for the health-conscious consumer. It's easy to prepare and comes packed with lots of healthy nuts, seeds, and fruit.