Hemp seeds are a whole food that deliver an incredible amount of nutritional punch (summarised below)!
Protein – Hemp protein IS COMPLETE (meaning it contains all 20 amino acids, including the 9 essential ones). This is extremely rare for a plant-based food, making it an ideal choice for vegetarians and vegans. Hemp is also a wonderful source of branch-chained amino acids, needed for repair and growth of lean body tissue (making these protein bars an ideal post-workout snack!).
Essential Fatty Acids – The essential fatty acid ratio (omega-3 and omega-6) in hemp seeds is ideal at 3:1. Hemp also has gamma linolenic acid (GLA), which is extremely hard to find in other food sources!
Fiber – Hemp is a great source of healthy carbohydrates and dietary fiber which helps stabilise blood glucose (sugar) levels, and helps promote healthy bowel movements through the day.
Vitamins & minerals – Hemp is also a wonderful source of Vitamins A, B1, B3, B5, D, and E. It is also a great source of iron (very important for those following a vegan/vegetarian diet – read more about that here) and provides about 48% of your recommended daily intake of magnesium (100-200 mg per tablespoon).
Ingredients for the bars:
- 1 cup rolled oats
- 2 Tbsp hemp seeds (should be available at your local health food store)
- 1/3 cup slivered almonds
- 2 Tbsp flaxseed meal
- 2/3 cup desiccated unsweetened desiccated coconut
- 1/4 tsp sea salt
- 6 pitted, medjool dates (organic if possible) – chop these finely
- 2 Tbsp almond butter
- 2 Tbsp coconut oil
- 4 Tbsp organic maple syrup
- 1 Tbsp hulled tahini
Instructions to make the bars:
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Preheat oven to 180 degrees celsius – add oats and almonds to baking tray & bake for 10 minutes until LIGHTLY toasted (not completely brown – just slightly golden).
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Add flaxseed meal, desiccated coconut, and sea salt to a mixing bowl and stir through.
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Add oats/almond mix and hemp seeds to mixing bowl along with chopped dates – stir this mix through.
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Add almond butter, coco oil, tahini and maple syrup to a small saucepan and bring to a low boil – stirring occasionally. Add to the mix immediately.
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Mix thoroughly, ensure it coats all of the dry ingredients.
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Add the mixture to a baking tray (lined with baking paper) and spread into an even layer. Press down with something flat (like the bottom of a cup).
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Bake at 160 degrees celsius for 25 minutes (until the edges are brown).
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Remove tray and put in the freezer.
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Once cooled, take the mixture from the pan and slice into the number of bars that you want!
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Enjoy x
Sprout Journal 