Pubdate: Thu, 06 Mar 2014
Source: Washington Post (DC)
Copyright: 2014 The Washington Post Company
Contact: http://mapinc.org/url/mUgeOPdZ
Website: http://www.washingtonpost.com/
Details: http://www.mapinc.org/media/491
Author: Elaine Gordon
Note: Gordon, a master of public health professional and a master 
certified health education specialist, is creator of the healthful 
recipe site EatingbyElaine.com. Find her on Twitter at WHY THE PROS ARE SO HIGH ON HEMP

Hemp hearts, or raw shelled hemp seeds, have grown increasingly 
popular in the nutrition community over the past couple of years. But 
despite being labeled a superfood by some, they still have a stigma 
as part of the cannabis family. With all the recent news about hemp 
and marijuana, we'd like to shed some light on the benefits of pot's 
nutritious cousin.

First of all, the hemp plant is legal to consume in the United 
States. Marijuana and industrial hemp are different varieties of the 
same plant species, Cannabis sativa L. Marijuana typically contains 3 
to 15 percent of the psychoactive ingredient 
delta-9-tetrahydrocannabinol (THC) on a dry-weight basis, while 
industrial hemp contains less than 1 percent, according to the 
Agriculture Department. (Manitoba Harvest Hemp Foods, a large 
Canadian manufacturer, says hemp contains 0.001 percent THC and will 
not cause a psychoactive effect or a false drug test.) Though growing 
hemp is still banned in most U.S. states, we're the world's leading 
consumer of hemp foods, soaps, lotions and other products.

When it comes to the seed itself, the center, or the heart, is the 
most nutritious part. It's an excellent source of vegan protein 
(containing all essential amino acids), dietary fiber and essential 
fatty acids (omega 3 and omega 6). Plus, it provides antioxidants, 
vitamins and minerals. Hemp hearts are credited with providing 
energy, stabilizing appetite and improving digestion.

Three tablespoons of hemp hearts contain 10 grams of protein, 3 grams 
of dietary fiber and only 3 grams of carbohydrates. This same serving 
offers loads of natural minerals and vitamins, including manganese, 
magnesium, phosphorus, thiamin and zinc, as well as calcium, Vitamin 
B6, folate and riboflavin.

In addition to being nutritional powerhouses, hemp hearts are 
naturally gluten-free and considered a raw food. They are free of 
common allergens such as soy and dairy. They're not a nut, but they 
are a crunchy and portable option for those with nut allergies 
looking for a healthful snack with protein. Their taste is similar to 
that of sunflower seeds, and they can be added to cold or hot 
cereals, smoothies, yogurt, salads, wraps, desserts, stir-fries and 
baked goods. Or just eaten right out of the bag.

Recipe: No-Bake Hemp Brownie Bites

Combine hemp hearts with cacao powder, dates, walnuts, vanilla and a 
bit of salt, and you've got the perfect on-the-go snack. The cacao 
and dates satisfy a sweet tooth, and the protein from the hemp and 
walnuts will keep you full. Even better: This no-bake recipe is quick 
and easy to whip together. It is extremely heart-healthy and brimming 
with nutritional benefits, and not just from the hemp.

According to the Academy of Nutrition and Dietetics, a quarter-cup of 
walnuts contains more than 90 percent of your essential omega-3 fatty 
acid, which has been shown to support hearth health, promote 
cognitive function and have anti-inflammatory benefits.

And for chocolate flavor without the added sugar, the recipe uses 
cacao powder, which boasts high amounts of antioxidants, magnesium, 
iron and Vitamin C. Cacao is the raw, unprocessed version of 
unsweetened cocoa powder. If its higher price or more limited 
availability is a problem, unsweetened cocoa powder can be 
substituted for the same flavor.

The brownie bites are naturally sweetened with dates, the only dried 
fruit that is naturally "dehydrated." Dates are a good source of 
fiber, potassium and manganese.

These brownie bites are raw, vegan and gluten-free. They can be 
stored in your refrigerator or freezer for months. Simply grab them 
before running out the door in the morning. Their rich chocolaty and 
mild nutty flavor resembles that of a moist brownie - without any of the guilt.
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MAP posted-by: Jay Bergstrom