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Cover and interior design: Ideas to Images, Santa Rosa, California
Composition: Ideas to Images, Santa Rosa, California
Printing and bindery: Commercial Documentation Services
HempNut, Inc.
Fine Hempseed Foods since 1994
P.O. Box 1368
Santa Rosa CA 95402-1368
Voice: (877) HEMPNUT, (707) 571-1330
Fax: (707) 579-0940
E-mail: [email protected]
Web: www.TheHempNut.com
www.HempFood.com
First Printing March 2000Second printing August 2000
Copyright © 2000 HempNut, Inc. All rights reserved. Printed in the UnitedStates of America. No part of this book may be used or reproduced
without express written permission from the publisher, with theexception of brief quotations within articles or reviews. Informationsubject to change without notice. No liability is assumed for errors.
Proprietary to HempNut, Inc.
HempNut, Cannessence, Hempeh, HempScream, and Hempennaiseare trademarks of HempNut, Inc.
The information contained herein is true and complete to the best
of the knowledge of the publisher. However, no guarantee or warranty
is made. This book is for educational and entertainment purposes
only. Nothing in this book shall be construed as medical advice.
We recommend that you consult your physician before beginning
any diet or for any condition requiring medical advice or diagnosis.ISBN 0-966-2930-0-2
The covers of this book are printed on Vanguard Eco Blend—25% hemp, 75% post-consumer waste. Available from Living TreePaper Co., tel: (800) 309-2974.
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Dedication
To my beloved wife and best friend Debra Giusti-Rose,
for her continuous inspiration.
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vi
Contents
Foreword ix
Introduction xiii
1 HempNut:™ The Soybean of the New Millennium 1
2 Hempseed: 5,000 Years as Food 3
3 A Nutrition Powerhouse 9
4 Hempseed: The Original Nutraceutical 19
5 Nature’s Perfect Oil 27
6 From Hempseed to HempNut™ 31
7 A Typical HempNut™ Meal Someday Soon 33
8 Cooking with HempNut™ 35
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9 HempNut™ Recipes 39
Beverages 39
Season ings 41
Breakfast 41
Dips and Sandwich Spreads 45
So up s 48
Vegetables 51
Sa uces 56
Sa la ds 58
Salad Dre ssi ngs 59
Breads, Muffins, and Crackers 61
Main Dis hes 67
Desserts 78
10 Epilogue: Hempseed Curd Manufactureby the Hmong/Miao of Yunnan Province, China 93
Nutritional Information 97
Glossary 99
Bibliography 109
About the Authors 117
Resources 119
Fine Foods from HempNut, Inc. 121
Business Opportunities 125
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viii
Acknowledgments
Richard is grateful to Brigitte Mars and Petra Sperling-Nordqvist;
to our staff, Katie, Ursula, Margaret, Lilia, Stephanie, John, Kurt, and
Jessica; the guys at Ideas to Images, Gary and Robaire; Al Haeger at
Ascent Communications; Pamela Haskell-Stewart; Bill Shurtleff of the
Soyfoods Center; all our strategic partners and customers; and our
friends and families.
Special thanks to the following for their good work: the folks at the
International Hemp Association, Dr. Jace Callaway, Bill Shurtleff,
Dr. Roland Theimer, and Donny Wirtshafter, Esq. Extra special
thanks to Robert C. Clarke for the use of many of the drawings and
photos used in this book.
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Foreword
Many people in Western cultures relate Cannabis with its
recreational potential while some may know that it produces an
important natural fiber. Fewer still have accepted it as a safe and
efficacious medicine. More recently, the phenomenal food potential
of its seed has received some attention particularly as “hemp,” the
non-drug varieties of Cannabis .
Similar to soyfoods, the advent of hempseed as food derives from
pragmatic Eastern cultures that have used it for thousands of years.
While poor people worldwide are malnourished through deficiencies,
North Americans paradoxically suffer from a malnutrition of
excesses. We are literally feeding ourselves to death in a futile attempt
to absorb nutrients from the empty foods that permeate our diet.
From a biochemical perspective, there is not another industrial crop
that can provide as much easily digestible protein as hempseed (up
to 25 percent in whole seed and more than 30 percent in shelledseed). Hempseed protein is also complete in that all of the essential
amino acids are present in nutritionally significant amounts.
Hempseed oil contains very high amounts of the two essential fatty
acids (linoleic acid, an omega-6 fatty acid, and alpha-linolenic acid,
an omega-3 fatty acid), which occur in a biologically optimal ratio in
this oil. Respectable amounts of gamma-linolenic acid (GLA, an
omega-6 fatty acid) and stearidonic acid (SDA, an omega-3 fatty acid)
are also present in hempseed oil.
All this in a single seed, in addition to some important vitamins,
minerals, and dietary fiber!
Although it is not a complete food by itself, one could go a very long
way on just hempseed, clean water, and air. It is not by chance that
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x
successful human cultures have developed an intimate relationship
with this plant over the millennia, as no other plant has had so much
to offer in the development of our species.
More to the point, the recent innovation of efficient shelling technology spares us the chore of chewing through hulls to receive
the nutrition of hempseed. Shelled hempseed is not only nutritious,
but even small amounts can fully satisfy the appetite. In regard to
food, the surface of potential has hardly been scratched by this
tasty material.
Richard Rose and colleagues have dug deep into the rich history of
hemp to show us that the legacy of hemp foods is alive and well. This
book is a gateway toward optimal health and sends the right message
for getting the most out of our food. It offers a wide range of recipes
to cover every eating occasion, from power drinks and simple dishes
to full course meals.
Anyone who cooks will enjoy this book. Everyone else will enjoy
these foods.
J. C. Callaway, Ph.D.
Dept. of Pharmaceutical Chemistry
University of Kuopio, Finland
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“And God said, Behold, I have given you every herb bearing seed,
which is upon the face of all the earth, and every tree, in the which
is the fruit of a tree yielding seed; to you it shall be for meat.”
— Genesis 1:29, KJ V
“Buddha subsisted on a single hempseed per day during the six steps
of asceticism, which led him to enlightenment.”
— Mahayana Buddhist text
“Make the most of Indian hemp seed and sow it everywhere.”
— George Washington, 1794
“Hemp is of first necessity to commerce and marine, in other words,
to the wealth and protection of the country.”
— Thomas Jefferson, 1791
“The oldest cultivated fiber plant.”
— USDA Yearbook, 1913
“Over 25,000 products can be manufactured from hemp,
from cellophane to dynamite.”
— Popular Mechanics, 1938
“Hunt out places and soil suitable for flax and hemp,
and let them there be grown.”
— Brigham Young, 1861
“If it’s good enough for God, Brigham Young, Buddha,
the USDA, Popular Mechanics, Washington, and Jefferson,then it must be good enough for us!”
— Richard Rose, 2000
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xii
Hemp is Rope.
Hemp is Hope.
Hemp is not Dope.
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x
Introduction
“Hemp foods?!” “ Are you crazy, is it legal?” “Sorry, I don’t think I can
work for you without talking to my lawyer first.”
Carefully considering the risks and challenges, and using all my years
of food industry experience and business school training, I finally
made up my mind: to become the first modern food industry
entrepreneur to produce hemp foods.
After making and marketing more than 60 foods from soy throughout
most my adult life, hempseed looked like an easy call. Compared to
soybean, it’s far more nutritious in many ways, lacks soy ’s anti-
nutritional factors, tastes much better, and people just plain like it
better. Plus it’s new, hip, and, most important: it’s fun!
I’m a fan of the Bill Graham saying: “Don’t give people what they
want, give them what they should want.” People should want foods
made from hemp, just as I felt years ago that they should want
soyfoods. (And let’s get this out of the way right now: Hemp is not
about drugs. You cannot get high on hemp. You shouldn’t even flunk
a drug test because of hemp. Hemp is not marijuana.)
So hemp it is, but what form?
The obvious first choice was to make a cheese alternative like our
others, but with hempseed in it. So we took our own popular
TofuRella® brand cheese alternative, replaced the tofu with hempseed
milk, and voila! We had what became the best-selling hempseed food
in modern times: HempRella.™ It melts like cheese and looks like
cheese, but contains the essential omega -3 and omega -6 fatty acids.
It’s also more nutritious and free of both lactose and cholesterol.
We introduced the product in 1994 at a national natural foods trade
show. Once the doors opened, we quickly had a crowd mobbing our
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booth to see this new hempseed food. The reaction was fantastic,
the crowd never left, and we already had national distribution with
most of our customers. Although there were a few naysayers, 99
percent of the reaction has been enthusiastically positive ever since.
I have made many products from hempseed, including tofu, ice
cream, tempeh, pesto, baked goods, milk, dip, dressing, spread,
peanut butter, pudding, entrees, chocolate, and many more that
don’t even have names yet. I’ve fed hempseed dinners to thousands
of people from California to Amsterdam, including Ralph Nader at
the Crowne Plaza Hotel in Washington, DC. Hempseed tastes so
naturally good it was unnaturally easy for me to make foods that
anyone could enjoy.
I often wondered why I was working with soyfoods, considering the
variety and passion of all my other interests, as well as the difficulty
of making money with tofu in the 1980s. The answer was always the
same: I’m doing what I am supposed to be doing, living my destiny.
But my destiny didn’t just stop with making new soyfoods for hungry
people. I now realize that my destiny was to gain enough experience
making soyfoods to be able to introduce a brand new food today,
namely HempNut™ brand hempseed and other foods in the
HempNut™ family.
My 20 years of wondering finally now make sense. Luckily, I listened
to my heart and the forces at work in my life, and remained true. For
now, I have a 50-yard line seat (not to mention a contribution) in the
creation of a new food, a new market segment, and a new industry.
After watching the soyfoods industry grow in size from $75 million
20 years ago to almost $1 billion today, I’m firmly convinced that
hempseed foods have the ability to grow even faster, considering the
inherent nutritional advantages and the palatability of hempseed.
Moreover, hemp is hip!
Whereas in the ’80s I tried, often in vain, to get people to even just
taste our soyfoods (usually to a resistant scrunched-up face), today
people are eager to try hempseed foods. They even call their spouse
over to try it, then take a sample home to their neighbor, all the while
xiv The H emp Nut H ealt h and Cook book TM
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expressing amazement at its taste and nutrition, then thank us for
our pioneering work. This difference in perception is key to consumer
acceptance and convinces me that hempseed will become the
“soybean of the new millennium.”
But not just any ol’ hempseed . . .
Richard Rose
Santa Rosa, California
March 17, 2000
Int roduct ion
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Shelled hempseed,
HempNut™ brand.
Photo: Larry Stanley.
1HempNut:™
The Soybean of the New Millennium
I started working with hempseed in 1993 like most
others: by buying birdseed at a local feed store. Thousands of tons of
hempseed were imported into the U.S. every year for birdseed, but
not for human consumption, so we used what we could get.
As a meticulously sanitary food processor, I was shocked by the low
quality of the hempseed back then. It was dirty, contaminated with
foreign objects from the farm, high in bacteria, and had residual THC
stuck to the outside of the shells. We cleaned it thoroughly and
sterilized the finished foods with pasteurization, but I was still
unhappy about the whole situation. I knew we had to make the jump
from animal feed to human food in order to be successful.
Eventually, after eating one too many whole hempseed bars and
having to pick shells out of my teeth for the rest of the day, I said,
“Enough! I want a hempseed without a shell!” So started the genesis
of what today is HempNut™ brand shelled hempseed.
First, one of my loyal and valuable staff spent days and days
meticulously taking shells off hempseeds, one at a time. After days,
we finally had enough to test for nutritional value: Hooray, most of
the nutrition is in the kernel, with mainly fiber, some fat, and
chlorophyll in the shell.
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The H emp Nut H ealt h and Cook book 2TM
Now we knew we really did have something worth pursuing. We
worked on how to shell in large quantities, testing rollers and presses
and impacters and disintegrators and heat and cold and microwave
and sprouting and popping and extrusion and more. Although
impact shelling is the current technology for most shelling, I was not
satisfied with the way it degrades the kernel and leaves small pieces
of shell in the material.
I wanted something better, a technique to make the quantum leap
from low-quality birdseed to a high-quality nutraceutical. After much
thinking, I came up with a completely new technology resulting in
better-shelled hempseed at a lower cost, with less loss, less breakage,
fewer shell pieces, less bacteria, and no THC. We expect to see this
patent-pending technology implemented soon. It will effect thebiggest technological advance in hempseed processing ever.
When we first started shelling hempseed, I coined the brand name
HempNut™ for my brand of shelled hempseed. Some like our Hemp-
Nut™ brand name so much they have taken it for their own use.
Based on an ancient grain, our HempNut™ brand inspired a new
segment of the food industry.
After successfully introducing more than 60 new soyfoods in the
1980s, we have plans to be quite busy for the next few years. Expect
to see a number of HempNut™ brand foods from us, including
organic and kosher varieties, nutritional oil, peanut butter, milk,
yogurt, cheese alternative, veggie burgers, energy bars, chocolate
bars, cookies, ice cream, corn chips, protein powder, and many more.
Finally, we have taken hempseed out of the feed stores and into
the vitamin aisle. We can bring hempseed into the new millennium
as a super-food, a nutraceutical ingredient wholesome for all food
processors.
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2Hempseed:5,000 Years as Food
Hemp is native to China, where it has been cultivated
for at least 5,000, possibly even 12,000, years. Imprints of what
appears to be hempen cloth have been identified on Neolithic pots
from the site of Pan-pho in Shensi.
The earliest Chinese references to hemp are in the Ch’i Min Yao Shu.
Both the plant and the cloth made from hemp are mentioned many
times in classical texts, including the Shih Ching (11th century BC),
Chou Li, and Li Chi (both about 100 to 200 BC). Religious Shinto
ceremonies in Japan still require the use of hempen ritual cloths.
Not only has hemp fiber been used for thousands of years to make
cloth, rope, paper, and the like, but hempseed has been used for just
as long to make food and oil. It might have been one of the first
cultivated foods in China. In comparison, soybean has been
cultivated for only about 3,000 years, also in China.
In the 6th century AD, the Ch’i Min Yao Shu advises: “Some of China’s
most important crops, like rice, millet, and hemp, have been
cultivated since Neolithic times. . . . It seems probable that the earliest
oil-crops cultivated in China were brassicas and hemp.”
Hempseed was the sole source of edible vegetable oil in areas of Asia
where imported vegetable oils were unavailable or prohibitively
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4 The H emp Nut H ealt h and Cook book TM
expensive. Locally grown hempseed and
the hempseed oil pressed from it were
observed by a National Geographic
expedition documenting traditional
Nepalese village life in the 1970s.
The consumption of raw or roasted
hempseed is still common in China;
available at food markets, it has remained
a popular traditional food for centuries.
The indigenous Hmong have reportedly
been making hempseed tofu (without
soybean) for more than 1,000 years (see
page 93).
In Japan, warriors during the feudal age
often used balls of ground hempseed and
brown rice gluten to keep them strong
during war. Hempseed remains in the
diet in Shichimi, used for seasoning, and
Asanomi , a tofu burger with hempseed
pressed into it. Tibetans use hempseed in
a buttered tea.
In South Africa, Suto mothers wean their
children with a hempseed and bread or
mealie pap. In India, hempseed has been
pressed since ancient times to provide a
Hempseed has been a staple of the diet sold in markets
throughout China for thousands of years. Photo: Robert
C. Clarke—International Hemp Association.
table oil for flavoring food. It is still eaten by poor people, who
consider it a tasteful and nutritious staple of their diet. They mix it
with goosegrass to make bosa , or with wheat and rice or amaranth
to make mura .
It has been suggested that the Hebrew word Tzli ’ q makes referenceto a Jewish meal of roasted hempseed popular in medieval times and
sold on European markets. (The first part of the name simply means
“roasted,” and the final Quoph , an abbreviation of q ’ aneh , is the word
for Cannabis ).
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Chap t er 2 — H emp seed: 5, 000 Years as Food
In the European Old Country, peasants planted hempseed on saint’s
days. Eating hemp porridge, they were more resistant to disease than
the nobility, who considered hemp a food of the lower classes. Monks
were sustained by three meals a day of hempseed in the form of
porridge, gruel, or soup.
Hempseed was an abundant food of the rural poor in 15th century
Europe because of increased hemp cultivation for fiber to supply
colonial ships with sails and rope. The raw material came from the
traditional hemp cultivation zones in northeastern Europe, where
hempseed was made into vegetable oil, hempseed meal, and a
smooth paste similar to peanut butter.
In the Baltic nation of Latvia, hempseed is traditionally included in
festival foods on St. John’s Day. In Latvia and the Ukraine, a Cannabis
dish is served on Three Kings’ Day. A soup made from hempseed,
called semientiatka, is eaten ritually on Christmas Eve in Poland,
Lithuania, Latvia, and Ukraine. Southern Slavs offered Cannabis seed
at weddings to ensure happiness and wealth.
The Doukabours, a Christian vegetarian freedom sect living in
western Canada since the turn of the century, apparently prepared
hempseed paste for food when they were in Russia. In the New World,
they resumed growing and using hemp for food and fiber before andafter prohibition.
Hempseed has been a primary survival food during times of famine
in China, Europe, and Australia. Near the end of World War II, hemp
saved multitudes of starving people in northern China. General
Counsel Ralph Loziers of the U.S. National Institute of Oilseed
Production told the congressional committee studying marijuana
prohibition in 1937:
Hempseed . . . is used in all the Oriental nations and also in a
part of Russia as food. It is grown in their fields and used as
oatmeal. Millions of people every day are using hempseed in
the Orient as food. They have been doing this for many
generations, especially in periods of famine.
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6 The H emp Nut H ealt h and Cook book TM
An early drawing of various aspects of Cannabis sativa L. Photo: Harvard Botanical Museum.
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Chap t er 2 — H emp seed: 5, 000 Years as Food
In the early days of our country, farmers could be fined if they did
not cultivate hemp for sails, rope, paper, and clothes. They paid their
taxes in hemp. George Washington and Thomas Jefferson were
among the biggest proponents of hemp.
The U.S. government required farmers to grow hemp during World
War II to supply the military. A 17-minute film, called “Hemp for
Victory,” detailed history and cultivation methods (copies are still
available). The U.S. has more than 500,000 acres of wild hemp
growing today, second in acreage only to China.
Hemp is legal under U.S. federal law, according to the Controlled
Substances Act. A “Producer of Marihuana” [sic] permit is required,
then from the USDA, now from the DEA. However, the last hemp
company to get a permit was in Wisconsin in 1957.
Keeping hemp off the fields because of its cousin marijuana is like
banning poppy seed because of its cousin opium. While U.S. farmers
clamor to be allowed to grow it, hemp is cultivated in almost every
industrialized country except the U.S., which has to import millions
of pounds every year. Sterilized hempseed and hemp fiber are legal
worldwide.
More than 60 years ago, Popular Science stated that hemp had 25,000
uses, and there are many more today. All around the world, fibrous
hemp stalks are made into textiles and clothes for companies such
as Armani and Patagonia, spun into twine and rope for the mining
industry, and converted into carpets for Interface.
The fiber is made into paper for Crane and Co., animal bedding,
particle board, linoleum, plastic for BMW and Mercedes-Benz, fuel,
and building materials. More than 1,000 houses have been built in
Europe using mineralized hemp stalk and water.
Hempseed oil is used in several products by The Body Shop,
accounting for 4 to 12 percent of sales after only 18 months on the
market. Hempseed meal is used in beer brewing to give flavor and
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8 The H emp Nut H ealt h and Cook book TM
body. In Germany, hempseed meal and shelled hempseed are sold
to bakeries.
Hempseed might be even more valuable for human and industrial
uses than hemp fiber. It is certainly one of the most nutritious foodson earth, containing all the essential fatty acids and essential amino
acids needed to maintain good health.
Forty percent more nutritious than whole hempseed, HempNut™
brand shelled hempseed consists of 31 percent high-quality, easily
digestible protein, 36 percent essential fatty acids, the “good fat,” and
6 percent fiber. It is also high in vitamins and important minerals.
Tasting similar to pine nuts and sunflower seed, it can be used in
almost any recipe. HempNut™ provides a legal product without heat
sterilization or detectable amounts of THC.
HempNut™ received a Hempy Award for Technical Innovation
because it is the result of a technological breakthrough unparalleled
in the ancient history of hempseed as food.
One of the earliest Western
illustrations of Cannabis, from
the works of Dioscorides
(1st century). Courtesy of Robert C. Clarke—International
Hemp Association.
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3A Nutrition Powerhouse
Shelled hempseed, including HempNut™ brand, is the
most nutritious plant food on earth. As complete as soy, it has almost
as much protein but is more digestible.
Hempseed is free of the trypsin inhibitors and oligosaccharides found
in soybean, which impair protein absorption and cause digestive
problems, respectively. A significant number of people are allergic
to soy products, whereas hempseed is rarely allergenic. Furthermore,
soybean is now being genetically modified, not so hempseed.
In 1881, a German scientist first discovered that hempseed contains
edestin, its main protein, and in 1889, that hempseed contains
lecithin. The nature of enzymes became known in 1909 when a
British scientist discovered the enzyme protease in ungerminated
hempseed, which he called “vegetable trypsin.” Today, enzymes are
used in virtually every aspect of the food ingredient industry, from
cheese to flavorings to meat tenderizers.
In the early 20th century, edestin was one of the most studied proteins
in both science and industry. In 1915, the Journal of Biological
Chemistry discussed edestin at length, presenting ideas that wouldlater form the basis for protein complementarity and combining, a
popular but since refuted concept among vegetarians.
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10 The H emp Nut H ealt h and Cook book TM
A later issue published a vegetable protein study; edestin was
considered suitable as a sole protein source for animals: “Protein
feeding in the future will be based rather on the amino acid makeup
than on the results of past feeding experiments.” The study also stated
that “the relatively large amount of lysine present in the soy bean . . . ,
hempseed, and sunflower seed is especially noteworthy.”
In 1932, a patent was issued for a gluing process using hempseed
protein—today, milk protein is used in glues. In 1937, the samescientists who first spun vegetable protein for food issued a patent
using hempseed protein to make spun filaments, films, and threads
that are like silk and wool.
The quantity of protein in HempNut™ is higher than that found in
animal foods, and second only to soybean, which would still first
Protein content comparison of various foods.
0.0%
5.0%
10.0%
15.0%
20.0%
25.0%
30.0%
35.0%
40.0%
S o y b
e a n
H e m p
N u t ™
H a m b
u r g e r b e
e f F i s h
B l u e c h e
e s e , c h
e d d a
r
C h i c k e n
W h o l e
h e m p
s e e d
A l m o n
d
W h e a t
f l o u r
E g g
T o f u
R i c e
M i l k , s
k i m
35.0%31.0%
27.1%26.0%
23.0%18.3%
13.3%12.0%
8.0%7.5%
3.7%
23.5%23.5%
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Chap t er 3 — A Nut rit ion Powerhouse
need to be processed, lowering its protein content. The protein
contains all essential amino acids, including high amounts of
cysteine and methionine, sulfur-containing amino acids often
lacking in a vegetarian diet. HempNut™ is also high in glutamic acid,
a precursor to a neurotransmitter that alleviates stress.
About 65 percent of the total protein in hempseed is edestin, which
has the same Greek root as the word “edible.” Only found in
hempseed, edestin aids digestion and is nearly phosphorus-free.It is considered the backbone of the cell’s DNA.
The other third of hempseed protein is albumin, another supreme-
quality globular protein similar to that found in egg whites
and human blood. Highly digestible, albumin is a major source of
free radical scavengers. It is the current industry standard for
protein evaluation.
S o y b
e a n
H e m p
N u t ™ F l a
x
S e s a m
e B r a
z i l
P e a n
u t
W h o l e
h e m p
s e e d
A l m o n
d
H a z e l
n u t
M a c a d
a m i a
C a s h e
w O l i v e C o
r n
Linoleic Acid (Omega-6 LA)
Linolenic Acid (Omega-3 LNA)
0%
5%
10%
15%
20%
25%
30%
35%
40%
C a n o l a
1%2%
7%9%
2% 2%3%
7%9%10%
9%9%14%
16%
22%
5%
21%
28%
20%
Essential fatty acid (EFA) content of common oilseeds, per cup of whole seed.
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12 The H emp Nut H ealt h and Cook book TM
0.00
5.00
10.00
15.00
20.00
25.00
m g / g
HempNut™ 18.80 9.10
Egg whites 9.50 6.48
Tofu, regular 5.9 5.7
Human milk 2.78 3.12
Cow’s milk, whole 3.44 2.72
Leucine Lysine
10.30
4.77
3.7
0.62
1.61
Threonine
21.90
6.89
4.8
1.21
1.70
Phen+tyro
14.20 9.60 11.40 3.90
8.42 4.20 6.98 1.64
4.3 1 4.1 1.2
1.39 0.65 0.75 0.23
2.40 0.86 2.23 0.49
Valine Meth+c yst Isoleucine Tr yptophan
Essential amino acid comparison of HempNut,™ egg whites, tofu, human milk, and cow’s milk.
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Chap t er 3 — A Nut rit ion Powerhouse
Not only is hempseed an incredible source of protein, but it also
contains an exceptionally high content of polyunsaturated fatty acids
(PUFAs). At 80 percent, hempseed oil is one of the richest sources of
PUFAs, specifically the two essential fatty acids (EFAs): linoleic acid,
an omega -6 fatty acid (abbreviated “LA,” chemical name 18:2w 6) and
alpha-linolenic acid, an omega -3 fatty acid (“LNA,” 18:3w 3).
EFAs are “essential” because the human body cannot manufacture
them so they must come from dietary sources. Hempseed oil
contains approximately 60 percent LA and 20 percent LNA.
HempNut™ itself naturally consists of about 50 percent oil with
approximately 36 percent EFAs.
Essential fatty acids (EFAs) are considered “good” fat. The 3:1 ratio
of LA to LNA in hempseed oil has been suggested to be optimal for
long-term health maintenance as more or less the same ratio is found
in healthy human tissue, especially that of the fetal brain, and
mother’s milk. EFAs are incorporated into all membranes of the body.
The LA-LNA ratio in hempseed oil is unique among plant oils. It is
the opposite in flax seed (fresh linseed) oil, another rich source of
EFAs. Unlike hempseed oil, flaxseed oil is superior for short-term
treatment of LNA deficiency but unsuitable as a long-term dietary
staple. The current recommended daily allowance (RDA) of hempseed oil for an adult is 1.4 to 4.6 grams of LNA and 8 to
14 grams of LA.
Hempseed oil may be considered a “diet oil,” contributing fewer
calories than other oils or fats because it is so rich in EFAs
(80 percent), which support the metabolism instead of being used
for energy or stored as fat.
The reduction of EFA intake with fat-free diets makes people feel
hungry and deprived. It may cause them to binge on high-caloricfoods to compensate. The body needs to have some fat in the diet
in order to absorb important fat-soluble nutrients such as vitamins
A, D, E, and K. A diet devoid of fat often results in dry skin and hair
and, in more serious cases, learning and vision problems, among
many others.
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14 The H emp Nut H ealt h and Cook book TM
Fat-free, low-cholesterol diets have been correlated with violent short
tempers in human and animal studies. Such diets can cause high
cholesterol levels because the body makes excess cholesterol in an
attempt to make up for the lack of EFAs. Particularly on a low-fat diet,
it is critical to consume enough EFAs to maintain health.
Most everyone is aware that a diet high in saturated fatty acids, such
as those found in red meat, causes plaque in the arteries and inhibits
blood flow, thus increasing the risk of stroke and heart attack. Fried
foods as well as hydrogenated and refined oils produce trans -fatty
acids, which have a similarly detrimental effect and displace the
essential fatty acids (EFAs) one should be getting.
EFAs have a slippery quality and remain liquid at body temperature,
so they do not contribute to the clogging of arteries like trans -fatty
and saturated fatty acids do. EFAs also make blood platelets less
sticky; sticky platelets easily clot and block blood vessels.
EFAs are too unsaturated to be used as storage fats. In contrast to
the shorter-chain and more saturated fatty acids, they serve not as
energy sources but as raw materials for cell structure and as
precursors for the synthesis of many of the body ’s vital bio-
chemicals, including hormones and prostaglandins. EFAs also help
carry off toxins from the skin, kidneys, lungs, and intestinal tract.They create energy within our cells by transporting oxygen from red
blood cells into them.
Converted into hormone-like substances known as prostaglandins,
they regulate many cellular functions such as cholesterol production
and blood platelet aggregation. As the different prostaglandins often
have opposite effects, they are needed by the body in a delicate
balance obtained from a balanced intake of the two essential fatty
acids, LA and LNA.
In the body, some LA and LNA is changed into other forms of
polyunsaturated fatty acids, namely gamma -linolenic acid (“GLA,”
an omega -6 fatty acid, C18:3w 6) and stearidonic acid (“SDA,” an
omega -3 fatty acid, 18:4w 3), respectively. This process happens
through the enzymatic action of delta -6-desaturase. Trans -fatty acids
inhibit this enzyme and thus the production of GLA and SDA, which
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Chap t er 3 — A Nut rit ion Powerhouse
serve as an intermediary in the formation of longer-chain fatty acids
and vital hormone-like prostaglandins in the body.
GLA is found in minute quantities in most animal fats. Oats, barley,
and wheat germ also contain small amounts, as does humanmilk. Good sources of GLA include hempseed and hempseed oil
(2–6 percent GLA in whole hempseed), blue-green algae Spirulina ,
evening primrose oil, black currant seed oil, borage oil, and some
fungal oils.
The alleviating action of GLA on psoriasis, atopic eczema, and
mastalgia is already well documented; GLA preparations are
frequently prescribed for the treatment of the latter two disorders.
GLA has also been researched for its beneficial effects in cardio-
vascular, psychiatric, and immunological disorders.
SDA makes up as much as 2 percent of some hempseed oils and
is also important for the human diet. Although black currant seed
oil may contain up to 9 percent SDA, the combination of SDA and
GLA in hempseed oil maintains the 3:1 balance so significant for
human health.
LNA is also the building block of the longer-chain omega -3 fatty acids
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found
naturally in cold-water fish. The analogous product derived from LA
is the longer-chain omega -6 fatty acid AA (arachidonic acid).
Vegetarians and those who do not eat fish can obtain omega -3 and
omega -6 fatty acids through hempseed oil or HempNut.™ Fish oil
and flax seed oil are high in omega-3s but low in omega-6s. Fish
oil may be high in cholesterol.
A deficiency of omega -6 fatty acids can result in disorders such as:
arthritis, behavior disturbances, cardiovascular problems, excessive
thirst and water loss through the skin, hair loss, infection, kidney and
liver degeneration, miscarriage, poor circulation and glandular
function, premenstrual syndrome, reduced sperm motility and
impotence in men, slow growth and wound healing, and skin diseases.
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16 The H emp Nut H ealt h and Cook book TM
A deficiency in omega -3 fatty acids can cause such problems as
angioplasty, arrhythmia, asthma, atherosclerosis, attention deficit
hyperactivity disorder, bipolar disorder, breast cancer, colon cancer,
coronary heart disease, Crohn’s disease, cystic fibrosis, dementia,
depression, diabetes, dry skin, elevated serum triglycerides,
emphysema, hypertension, immune weakness, inflammation, lack
of coordination, learning disabilities, memory loss, migraine
headaches, myocardial infarction, normal brain and eye develop-
ment in infants and children, obesity, prostate cancer, psoriasis,
rheumatoid arthritis, schizophrenia, and sudden cardiac death.
Diets high in animal protein while low in fiber, carbohydrates, and
EFAs should not be used for more than three months as they are
difficult to digest and therefore hard on the kidneys. Besides, they are not vegetarian-friendly.
HempNut™ could be the missing link in such high-protein, low-
carbohydrate diets because of its high content of easily digestible
protein, fiber, and EFAs. A balanced diet including HempNut™ is
healthy, satisfying, and sustainable—less overall food consumption
results in less work for the body.
HempNut™ is rich in gamma -tocopherol, a form of vitamin E that
acts as a natural antioxidant reducing the risk of rancidity and freeradical damage in oils. It also contains carotene, a natural precursor
to vitamin A, which strengthens the eyes and mucus membranes.
Other nutrients found in HempNut™ are lecithin, choline, inositol,
and phytosterols:
Lecithin is a type of lipid found in the protective sheaths
surrounding the brain and nervous system. It also aids in the
breakdown of fats and enhances liver activity and enzyme
production.Produced from lecithin, choline is needed for nerve impulses
from the brain throughout the nervous system, and for liver
and gall bladder function. Its derivative acetylcholine, lacking
in Alzheimers, is crucial for short-term memory.
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Chap t er 3 — A Nut rit ion Powerhouse
Inositol promotes hair growth, reduces cholesterol levels, pre-
vents artery hardening, and is calming to the nervous system.
Phytosterols, sometimes described as “plant hormones,” affect
cholesterol absorption.
HempNut™ is also high in minerals such as phosphorus, potassium,
sodium, calcium, magnesium, sulfur, iron, and zinc:
Phosphorus is needed for cell growth, kidney function, heart
contraction, and bone formation. Potassium supports the
nervous system and regular heart rhythm and, with the help of
sodium, aids in the body ’s balance of water.
Calcium is also essential for a regular heartbeat, strong teeth
and bones, and nerve impulses. Magnesium is needed to
transmit the nerve and muscle messages.
Sulfur helps the body resist bacterial invasion and protects it
against toxic substances. Moderate amounts of iron help in the
production of red blood cells and energy. Zinc is important for
a healthy reproductive system and the male prostate gland. It
improves wound healing and strengthens the immune system.
Hardly any other food source provides such a significant range of
health-promoting nutrients. We think HempNut™ hempseed oil and
HempNut™
shelled hempseed could be helpful to prevent many illnesses common in the Western world today.
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4Hempseed:The Original Nutraceutical
Throughout history, hempseed has been recognized for
its medicinal properties still worthy of serious consideration today:
Anti-inflammatory – Soothes and reduces inflammation.
Antiseptic – Prevents bacterial growth, inhibits pathogens, and
counters sepsis.
Demulcent – Soothes irritated tissues, especially of the mucus
membranes.
Diuretic – Increases urine by promoting activity of the kidneys
and bladder.
Emollient – Used externally to soothe, soften, and protect the
skin.
Hypotensive – Lowers high blood pressure.
Laxative – Stimulates bowel action; particularly whole
hempseed due to its bulk and soothing qualities.
Tonic – Promotes general health and well-being, supports all
organs, builds energy and strength.
In 1st-century Rome, Emperor Nero’s physician Dioscorides
recommended hempseed juice (oil) as a remedy for earaches.
Another physician, Pliny the Elder, suggested hempseed juice to
expel insects and worms from the ear, and relieve constipation in
farm animals. The seed was also prescribed to remedy gout.
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20 The H e mpNu t H e alth and C ookb ook TM
In the 1794 edition of the Edinburgh New Dispensatory , British
herbalist Nicholas Culpeper referred to an emulsion of hempseed oil
in milk that was given as treatment for venereal disease and as a cough
remedy. He also wrote, “[An] emulsion or decoction of the seed . . .
eases colic and always the troublesome humours in the bowels and
stays [stops] bleeding at the mouth, nose and other places.”
The oldest references to hempseed as an herbal medicine date back
to the Chinese pharmacopoeia more than 2,000 years ago. During
the 1st century AD, the famous Chinese surgeon Hua T’o made an
effective anesthetic from hempseed and wine, which was used during
difficult abdominal surgeries.
During the Ming Dynasty (1368–1644 AD), a text called Ri Yong Ben
Cao (Household Materia Medica) included hempseed as medicine,
and a large section of the Pen T’sao Kang Mu pharmacopoeia was
devoted to hempseed. It was classified as a “superior” medicine
inherently non-toxic and suitable for long-term use.
The Pen T’sao writes that hempseed will “aid in the growth of the
body ’s muscle fiber . . . [and] increase the flow of mother’s milk,” and
that “it can be used to hasten childbirth, where the delivery is
troubled with complications, or overdue.” Quoting older texts, it
proclaims that whole hempseed is useful “to mend and help all of the central areas and benefit the chi [life force].”
The book also includes a “Formula to Build Up an Age-Enduring
Supply of Beneficial Qi” (Nai Lao Yi Qi ) where two liters of hempseed
and one liter of soybeans are boiled together, then slowly fried until
they become a dried powder, which is rolled up with honey to form
pills taken twice daily.
Around the turn of the 19th century, hempseed was widely consumed
in China as a longevity tonic to prevent old age and “firm the flesh.”Boils on the heads of children were treated with a poultice of ground
hempseed and honey. A variety of ma zi (hemp plant) that produced
pea-sized hempseed was considered of the highest quality.
In traditional Oriental medicine, hempseed is classified as being
sweet and neutral, affecting the stomach, spleen, and large intestines.
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C hapte r 4 — H e mpse e d : The O riginal Nu trace u tical
It is indicated for dysentery and has been used as a diuretic agent
destroying worms. Lubricating and nourishing the colon, it is still
included in patent formulas for its laxative properties, a remedy
gentle enough for the elderly and postpartum women.
It is also prescribed to aid menstrual irregularities, childbirth,
prolapsed uterus, postpartum recovery, fever reduction, severe
vomiting, “blood deficiency,” constipation due to intestinal dryness,
and wound healing. Hempseed oil is used topically for sores, burns,
sulfur poisoning, hair loss, dry throat, and ulcerations.
Chinese formulas including hempseed are Ma-zi-ren-wan (Cannabis
seed pills) for constipation with hemorrhoids, and Wan-bing-hui-
chun (intestine moistening decoction) for the treatment of
constipation. They are available in Oriental medicine shops. Average
intake of hempseed in a patent combination formula is 9 to 15 grams.
Hempseed oil contains methyl salicylate, terpenes including
caryophyllene and myrcene, and cannabidiol, which have anti-
microbial, anti-fungal, anti-inflammatory, and analgesic properties.
Conditions that may be helped by EFAs
In the past few years, many studies have shown the power of omega -3fatty acid in preventing or treating many illnesses and conditions.
These studies have been published in such respected medical
journals as The Lancet, Annals of Internal Medicine, Journal of the
American Medical Association, American Journal of Cardiology, New
England Journal of Medicine, British Medical Journal, American
Journal of Epidemiology, Archives of Internal Medicine, Archives of
General Psychiatry, Nutrition Today, Medical Journal of Australia,
Cancer, Journal of Lipid Research, Lipids, American Journal of Clinical
Nutrition, American Journal of Health-System Pharmacy, Nutrition
Reviews, and British Journal of Nutrition.
In those studies omega -3 was found useful for angioplasty,
arrhythmia, asthma, atherosclerosis, attention deficit hyperactivity
disorder, bi-polar disorder, breast cancer, colon cancer, coronary
heart disease, Crohn’s disease, cystic fibrosis, dementia, depression,
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22 The H e mpNu t H e alth and C ookb ook TM
diabetes, elevated serum triglycerides, emphysema, hypertension,
memory loss, migraine headaches, myocardial infarction, normal
brain and eye development in infants and children, obesity, prostate
cancer, psoriasis, rheumatoid arthritis, and sudden cardiac death.
They also found that it was important to consume vitamin E with
omega -3s, to prevent oxidation (rancidity). Although most of the
studies used omega -3 from fish or flax oils, hempseed oil should be
acceptable as well, as it is 20 percent omega -3.
The following conditions may be helped by adding EFAs in the form
of hempseed oil or HempNut™ to the diet. (This is not a diagnosis or
recommendation, which should only be under the advice of a
physician.)
Addiction Nobel-prize nominee Dr. Johanna Budwig suggests that
EFAs have been helpful in treating addictions to alcohol, cigarettes,
drugs, and sex-and-violence patterns. EFAs enable a person to
manage stress better: nerve and brain functions stabilize, and the
electric currents across the brain’s cell membranes increase inducing
a person to feel more focused and calmer.
Arthritis and other inflammatory disorders GLA reduces inflam-
mation in joints, while LNA has demonstrated anti-inflammatory
effects in diseases such as bladder infection, ulcerative colitis, andCrohn’s disease, a chronic inflammation of the bowels.
Attention deficit, hyperactivity, and other mental disorders EFAs are
critical for a healthy functioning of the brain cell membranes as most
of the brain’s cell walls are composed of fats. Adequate amounts of
EFA maintain the brain cells’ fluid and flexible condition. Children
require both LA and LNA for proper brain maturation. A deficiency
in LNA, in particular, can contribute to learning disabilities. Research
using supplementation of LNA and LA indicates that they are useful
in the treatment of attention deficit disorder ( American Journal of Clinical Nutrition ), depression, and schizophrenia (Dr. Donald
Rudin, medical researcher and physician).
Cancer Improving cellular utilization of oxygen, LNA reduces tumor
formation and slows tumor growth by decreasing the metastasis of
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C hapte r 4 — H e mpse e d : The O riginal Nu trace u tical
cancer cells. Cancer cells and tissue have lower GLA and LA levels
than healthy tissue, and blood samples taken from cancer patients
were lacking in EFAs. When a diet high in EFAs and skim milk protein
was fed to the cancer patients, tumors receded, and many patients
recovered during a three-month period. Saturated fats and refined
vegetable oils are believed to be contributing factors in cancer; so
are trans -fatty acids, as Dr. Johanna Budwig proposes.
Cardiovascular diseases Most cardiovascular diseases are caused by
the formation of arterial plaque, the deposit of hardened material
on the interior walls of arteries. This process may eventually block
blood flow and cause arteriosclerosis and strokes. LDL cholesterol,
a sticky substance present in the blood, has been identified as one
of the main contributors to arterial plaque formation. Among otherfactors, saturated fatty acids found in animal fat contribute to a high
level of LDL, the bad form of cholesterol, while reducing HDL, the
good form of cholesterol, in the blood. Dietary treatment with daily
doses of LA and GLA, which correspond roughly to 4 teaspoons of
hempseed oil, has resulted in a decrease of elevated blood levels of
both LDL and total cholesterol.
Child health Hempseed is a galactagogue, increasing production of
the nursing mother’s milk. Infant formulas are now required to be
fortified with EFAs, which are essential for the development of thepre- and postnatal baby. When LA is deficient in a child ’s diet, growth
is slowed, especially that of the brain, skin problems occur, and colic
and diarrhea are more common. Pregnant and nursing mothers
should include fresh hempseed oil in their diets.
Constipation Traditional Chinese medicine maintains that large
quantities of hempseed act as a demulcent laxative, soothing and
lubricating the bowels and thus useful in the prevention of
constipation.
Diabetes Elevated blood sugar levels, a condition of diabetes, can
cause an EFA deficiency in the body. With age-onset diabetes,
symptoms of numbness and tingling in the extremities can be
alleviated with a daily intake of 360 milligrams GLA, the equivalent
of 3 teaspoons of hempseed oil or 6 teaspoons of HempNut.™
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24 The H e mpNu t H e alth and C ookb ook TM
Diarrhea Hempseed tea soothes irritated intestines and provides
nutrients during bouts of diarrhea. Eaten in moderate amounts as
gruel, it can help solidify the stool.
Earache Hempseed oil is used in eardrops to loosen earwax, reducepain, and fight infection.
Edema EFAs assist the kidneys in eliminating excess tissue water.
Hempseed is also a diuretic, relieving the swelling of edema.
Fatigue EFAs help maintain alertness. EFA deficiency can
contribute to anemia, which is accompanied by loss of energy. They
shorten the time it takes for tired muscles to recover by assisting the
conversion of lactic acid to carbon dioxide and water. Athletes
ingesting EFAs report an increase of stamina and strength, higherperformance levels, and quicker recovery of muscle fatigue, sprains,
and bruises.
Immune deficiency In order to resist and recover from infection, the
body requires globular protein to produce antibodies. Hempseed is
rich in globular proteins and EFAs, both of which contribute to
immune response. EFAs improve the metabolic rate through
oxidation, thus helping to prevent the build-up of harmful yeasts and
bacteria. They also strengthen cellular membranes, making them less
susceptible to infection.
Menopause Dry skin, vaginal dryness, night sweats, hormone pro-
duction, hot flashes, and moodiness can all be improved with EFAs.
Multiple Sclerosis EFAs slow nerve deterioration. Studies show that
supplementation of EFAs and GLA improve MS. In geographical areas
where EFA consumption is adequate, MS is rare.
Neurodermitis and skin ailments Patients with neurodermitis show
a deficiency of omega -6 and omega -3 fatty acids. It is assumed thatthe enzymatic synthesis of GLA and SDA, and subsequently of
prostaglandins, is inhibited. A deficiency in LA is also associated
with eczema and psoriasis, as LA helps regulate water loss through
the skin. Due to its high content in LA and GLA, in particular,
hempseed oil can assist in the treatment of these disorders. The
daily oral intake found to improve the skin condition over a
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C hapte r 4 — H e mpse e d : The O riginal Nu trace u tical
12-week period corresponds to about 4 teaspoons of hempseed oil
or 11 ⁄ 2 ounces of HempNut.™ Another study showed improvement
through external application of an ointment containing GLA, so
hempseed salve or balm might be useful. Hempseed oil can relieve
itching of the skin, speed its healing process, and prevent dry,
cracked skin as well as stretch marks. A rejuvenative, it not only
keeps the skin smooth and velvety but can actually slow the skin’s
aging process. HempNut, Inc. sells a popular, high-quality lip balm
in stick form, with SPF-15 sun block. It is available in two natural,
fresh flavors: tangerine and spearmint.
Obesity Using “good” fats such as EFAs can help reduce hunger:
fat in the small intestine stimulates the release of chemical
transmitters that make the brain feel satisfied and thus the stomachless hungry. EFAs help break down excess saturated fat by increasing
the metabolic rate.
Osteoporosis Bone loss is a serious concern for the elderly often
associated with kidney and artery calcification. EFA supplementation
improves calcium absorption and enhances overall bone strength.
Premenstrual syndrome PMS can manifest in painful muscular
tension, swelling of the breasts, nervousness, irritability, and
depression. Research indicates that women with PMS suffer from ametabolic weakness converting LA into GLA, and subsequently into
prostaglandins. A daily intake of 1.37 grams LA and 156 milligrams
GLA over a period of 12 weeks has shown to significantly improve
PMS symptoms. This intake corresponds to 1 teaspoon of hempseed
oil or 2 teaspoons of HempNut™ per day.
Tuberculosis Thirty years of experience in Czechoslovakia found
that a diet appropriate for tuberculosis must be high in protein. The
study states that “[g]round hempseeds extracted by milk at a
temperature from 60 to 89 degrees C. prove to be—even in theirsmallest doses—an utmost effective remedy,” and that hempseed is
the “only food that can successfully treat the consumptive disease
tuberculosis.” EFAs help restore wasting bodies by improving the
damaged immune systems. They also make it easier for the patient
to liquefy and expel mucus built up in the lungs.
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5Nature’s Perfect Oil
The domestic, medicinal, and industrial use of hempseed
oil has been extensive and widespread. Hempseed oil may have lit
the lamps of the legendary Aladdin and Abraham the Prophet,
because it was considered the brightest lamp oil; burning cleanly, it
produces no smoke and does not harm the eyes.
The original diesel engines ran on hempseed oil, an industrial oil
common in Europe for centuries. The paint and varnish industry
used hempseed oil as a drying agent. In the two years prior to the
Marijuana Tax Act in 1937, 179 million pounds of hempseed were
imported into the U.S. for this purpose alone.
Hempseed oil is unusually high in polyunsaturated fatty acids
(70–80 percent), while its low content of saturated fatty acids (less
than 10 percent) compares favorably with even the least saturated
vegetable oils. Hempseed oil contains approximately 60 percent LA
and 20 percent LNA. The typical LA-LNA ratio ranges from 2.5–3:1.
The by-product of hempseed oil is “presscake,” or more accurately
“de-fatted hempseed meal.”
The high degree of unsaturation renders hempseed oil sensitive toair, heat, and light: unsaturated molecules attract oxygen; the
ensuing oxidation causes rancidity accelerated by exposure to high
temperatures or light.
Hempseed oil is not suitable for frying or baking, although moderate
heat (less than 350° F) for short periods (less than 15 minutes) may
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28 The H e mpNu t H e alth and C ookb ook TM
be tolerable. It is best consumed as a table oil, in salad dressings, for
dipping bread, or in any uncooked recipe calling for oil. Better food
stores sell hempseed oil in bottles and gel capsules.
Hempseed oil is made like other common vegetable oils. Due to thedanger of rancidity, it must be extracted mechanically in a light- and
oxygen-free environment, and stabilized with antioxidants such as
vitamin E (tocopherol), vitamin A (carotene), or rosemary extract.
The package should be topped off with an inert gas such as nitrogen
and kept from heat and light.
Steam sterilization of the seed does not seem to cause significant
damage to the oil but destroys the integrity of the seed, allowing
penetration of air and molds. Maximum ripening of the hempseed
and removal of immature seeds are important for the production of
quality oil.
Unrefined hempseed oil extracted by cold-pressing methods varies
from off-yellow to dark green (due to chlorophyll) and has a
pleasant nutty taste, sometimes accompanied by a touch of
bitterness. Oil that tastes “off,” with a “fishy ” or a “paint” smell, is
rancid and should be discarded.
As the quality of manufacture will greatly impact the quality of the
oil, it is advisable to purchase only the highest-quality hempseed oil.
Whereas hempseed oil is expensive in comparison to refined, solvent,
or heat-pressed oils, it is superior in nutritional value. It is estimated
that if cultivated again in the U.S., its cost will be comparable to that
of corn oil.
Hempseed oil is best stored in a freezer and used within six months.
One to 3 tablespoons is the suggested daily intake for adults. Children
can use half that amount, infants one-third. If the nursing mother
supplements with hempseed oil, the baby will obtain the benefitsthrough her milk.
HempNut, Inc., has what we believe to be the highest-quality
hempseed oil available, and at a very reasonable price. We have
refrained from selling hempseed oils for years until we discovered
one that met our quality requirements.
An early woodcut of Canna-
bis by the botanist Leonhardt
Fuchs, which appeared inthe herbal Kreuterbuch pub-
lished in 1543. Courtesy of
Robert C. Clarke—
International Hemp
Association.
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C hapte r 5 — Natu re ’ s Pe rfe ct O i l
An early drawing of various
aspects of Cannabis sativa L.
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6From Hempseed to HempNut™
Botanically speaking, hempseed is a tiny, egg-shaped
fruit, or achene, forming in the tops of the female Cannabis flowers
in late summer. It is protected by a thin, hard shell with a brown or
gray marbled pattern.
The size of whole hempseed can vary from 2 to 60 grams per 1,000
seeds. Each seed contains a whitish embryo, which we call
HempNut™ brand shelled hempseed. It is about the size of a
sesame seed.
Hempseed varies greatly insize, from 2 to 60 grams per
1,000 seeds. Photo: Robert C
Clarke—International Hemp
Association.
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32 The H emp Nut H ealt h and Cook book TM
To be legal in the United States, whole hempseed must be sterilized,
which compromises its nutritional quality to a slight degree.
Consisting mainly of fiber, and some chlorophyll with mature seeds,
the edible shell acts as roughage. It can stick between your teeth and
taste gritty.
Hempseed is free of psychoactive properties. When it is harvested,
however, minute amounts of THC in the flowers’ resin, called
adherent, may cling to the outside of the hempseed shell, well down
in the parts-per-million and -billion range. The adherent can be
removed by cleaning or shelling the seed.
Shelled from hempseed grown by low-THC plants, HempNut™ has
no detectable THC residue and is now available internationally.
Because it does not germinate or grow, HempNut™ can be imported
into the United States without heat sterilization, which helps protect
more of the seed’s nutritional value.
Dr. Udo Erasmus says that “hemp butter puts our peanut butter to
shame for nutritional value.” (Yes, HempNut, Inc., makes a
HempNut™ Peanut Butter.) A handful of HempNut™ daily provides
the minimum requirement of protein for adults.
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7A Typical HempNut™ MealSomeday Soon
Setting the table, I light the beeswax/hempseed oil candles
and put the napkins made of hemp paper and placemats made of
hemp fabric on the table made of hemp particle board. Into the
tumblers, made of hemp plastic, I pour HempNut™ Milk.
The dinner is elegant: appetizers of Dave’s Lentil Paté and Hummous,
then Carrot Ginger Soup with Whole Wheat Bread and Garlic Butter,
followed by Stuffed Artichokes and an entrée of Crab Cakes with
Gomasio for seasoning; Apple Cake with HempScream® is for des-
sert. I had a tall glass of hemp beer, and Debra drank the hemp wine.
For lunch we make Guacamole and Sweet Potato Corn Soup, String
Beans à la HempNut,™ and Winter Squash with HempNut™ Filling,
Nori Rolls, salad with Quick French Dressing and Blue Corn Bread,
and Chocolate Chip Cookies for dessert. Plus a yummy Lassi to drink.
Breakfast is hearty: Waffles, Pancakes, and French Toast, Huevos
Rancheros, and Almost-Like-Spiced-Coffee Drink. And we added
HempNut™ to the smoothies.
This typical day’s menu is more healthful than the average meal, plus
higher in protein and essential fatty acids. Perfect for a sustainable
vegetarian high-protein/low-carb diet. And the recipes for all these
dishes are in this book—plus 90 more!
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8Cooking with HempNut™
HempNut™ is a delight to cook with!
For years, we have enjoyed natural foods cooking and have found
that any good recipe is even better with HempNut.™ Co-author
Brigitte Mars’s friends and family have delighted in being part of the
testing of all these HempNut™ recipes.
HempNut™ can be sprinkled plain or toasted on cereal, salad, soup,
grains, pasta, yogurt, applesauce, or ice cream. It can be put in a
skillet with sugar and toasted, then cooled and sprinkled on desserts.
It gives richness to soups and thickens them, and makes a healthy,
tasty nut butter.
HempNut™ can be used in recipes replacing nuts, seeds, soy
products, eggs, oats, and many grains. Ground in the blender, it
replaces up to 20 percent of the amount of flour required in a
recipe. As it contains its own nutritious oil, less added oils are
needed. Vegans can leave eggs out of recipes as hempseed contains
the binding agent albumin.
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36 The H e mpNu t H e alth and C ookb ook TM
HempNut™ is useful in special diets for people with intolerances to
dairy, soy, corn, or gluten.
Storing HempNut™ Store away from heat and light. Close tightly.
Once a container has been opened, it can be stored in the refrigeratorfor many months. HempNut™ that has lost its nutty flavor or tastes
rancid should be composted.
Cooking temperatures Do not fry the HempNut™ or cook at high
temperatures (less than 350° F) for long periods of time (more than
15 minutes).
Toasting HempNut™ Heat a pan to medium heat and place several
handfuls of HempNut™ in the pan. Stir frequently to prevent burning.
Add spice for flavoring; the kernel will actually absorb the spice.HempNut™ should be toasted only lightly (up to 5 minutes) and not
blackened—cook by sight, sound, and smell.
Our Name HempNut™ is a product and trademark of HempNut,
Inc., the pioneers of shelled hempseed. Others may “borrow ” our
name, but there is only one original HempNut.™ HempNut™ stands
for quality. It has a clean nutty flavor and creamy color. It is available
certified organically grown and kosher. HempNut™ can be eaten raw
or added to almost any food to increase its nutritional value.
Food Uses of HempNut™ Here’s a partial list of just some foods to
make with HempNut:™
borscht
bread
breading
breakfast cereal
brownies
burgers
burrito
butter
cake
camping food
animal feed
baba ganouj
baby food
bagel
baklava
bars
beverages
bird seed
biscotti
biscuits
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C hapte r 8 — C ooking with H e mpNu t TM
candy
cannolli
caramel candy
caramel popcorn
caramelized toppings
casserole
cheesecake
chicken feed
chocolate
chocolate torte
cobbler
coffee
coffee cake
cookies
corn bread
crab cakes
crackers
cream
cream cheese
cream soup
dessert topping
dip
dressing
dry mixes
enchilada
energy bar
extruded or puffed snacks
falafel
fish
fish food
flour
french toast
frosting
frozen dessert
fudge
garlic butter
gazpacho
gingerbread
gomasio
granola
gravy
grits
gruel
guacamole
hamburger
hard cheese
hummous
ice cream
lasagna
lassi
loaf
macrobiotic food
marinade
mayonnaise
meat alternative
medical foods
milk
miso
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38 The H e mpNu t H e alth and C ookb ook TM
mousse
muesli
muffins
nut butter
oil
pancakes
parmesan alternative
pasta
pasties
pastries
paté
pesto
pie
pie crust
pilaf
pita bread
pocket sandwiches
polenta
pralines
pretzels
protein powder
pudding
quiche
raita
rice
roast
salsa
sandwich spread
sauces
sausage
scones
seasoning
shakes
smoothies
snack chips
soup
sour cream
spread
squares
stir-fry
stuffing
sushi
tabouli
tahini
tamale
tapenade
tempeh
toffee
tofu
torta
torte
tortillas
trail mix
truffles
veggie burger
waffles
yogurt
zwieback
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9HempNut™ Recipes
Before using these recipes, please be sure to read
Chapter 8, Cooking with HempNut,™ for information on how to use
and store it.
Have HempNut™ potlucks. Enjoy its delicious and health-giving
properties. Bring people together and celebrate!
Beverages
Mango Shake1 large ripe mango, peeled and cut into chunks
2 ripe ban ana s
1 c up ap pl e j ui ce
1 cup herb tea of your choice1 ⁄ 4 cup HempNut ™
1 ⁄ 2 cup yogurt 1 ⁄ 4 teaspoon ground cardamom1 ⁄ 4 teaspoon ground cinnamon
1 ⁄ 4 cup maple syrup or honey
Purée it all in a blender. Serves 3.
by Brigitte Mars
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40 The H emp Nut H ealt h and Cook book TM
HempNut ™ Milk
1 c up H em pN ut ™
3 tablespoons honey 1
⁄ 8 teaspoon salt 1 quart p ure wat er
Blend all ingredients in a blender; add the water gradually, blending
for three more minutes. Strain. Use HempNut™ milk to replace dairy
or other milks in recipes. Makes 1 quart.
Lassi
1 cu p yo gu rt
1 r ip e b an an a1 ⁄ 4 cup HempNut ™
1 tablespoon rose water
2 teaspo ons honey 1 ⁄ 2 teaspoon cardamom
Whiz all ingredients in a blender.
Almost-Like -Spiced-Coffee Drink
4 quarts spring water 2 teaspo ons roaste d dan del ion root
1 teaspoon toasted HempNut ™
1 ⁄ 2 teaspoon cinnamon bark 1 ⁄ 2 teaspoon dried gingerroot 1 ⁄ 2 teaspoon broken cardamom pods1 ⁄ 2 teaspoon star anise
Slowly heat 4 cups of spring water in a pot, then add the dandelion
root and HempNut.™ Crush the other ingredients slightly in a
mortar, or blend them briefly. Just enough to release some of thearoma from the herbs. Add the crushed herbs to the water, steep 10
minutes, strain.
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Chap t er 9 — H emp Nut
Recip es TM
Seasonings
Gomasio
1 c up H em pN ut ™
3 tablespoons sea salt
Place in skillet and dry-roast over a low flame while stirring. Store in
a glass jar in the refrigerator after it has cooled. Use as a sprinkle on
grains, pasta, and vegetables.
Garlic Butter
1 ⁄ 2 cup HempNut ™
4 cloves garlic, chopped
2 tab les poo ns oli ve oil or Hem pNu t ™ O il 1 ⁄ 4 teaspoon salt
Mix and use as a vegetable, bread, or pasta topping.
Breakfast
Cool Gruel
1 c up H em pN ut ™
1 cup water
pinch of salt
Toast the HempNut,™ then grind to a powder in a blender. Place the
powder in a pan with the water and bring to a boil. Simmer for
5 minutes. Serves 2. Can be served with honey, raisins, cinnamon,
or chopped apples.
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42 The H emp Nut H ealt h and Cook book TM
Stone-Ground Grits
2 cup s wate r 1 ⁄ 4 teaspoon salt 1
⁄ 2 cup stone-ground corn grits1 ⁄ 4 cup HempNut ™
Bring the water and salt to a boil. Add the corn grits and stir, cooking
for 20 minutes. Remove from heat and add the HempNut.™ Serves 4.
Top with butter, cinnamon, raisins, and/or maple syrup. Optional:
Instead of maple syrup, flavor with tamari.
Whole Grains
1
⁄ 3 cup raisins1 ⁄ 2 teaspoon cinnamon1 ⁄ 2 cup water, milk, milk alternative, or apple ju ice
1 cup cooked grain such as rice, millet, barley—anything you may have left over
from dinner the night before1 ⁄ 2 cup toasted HempNut ™
Bring raisins, cinnamon, and liquid to a boil. Add the cooked grain,
cover and allow to simmer for 5 minutes. Top with toasted
HempNut.™ Serves 2.
Granola
1 ⁄ 4 cup vegetable oil or HempNut ™ O il 1 ⁄ 4 cup maple syrup
11 ⁄ 2 teaspoons vanilla extract
4 c up s roll ed oat s1 ⁄ 2 cup raw sunflower seeds1 ⁄ 2 cup raw pumpkin seeds
1 c up H em pN ut ™
Mix together wet ingredients, then mix in dry ingredients, except for
the HempNut.™ Spread on a large cookie sheet and bake at 350° F
for 20 minutes. Cool, add the HempNut.™ Then store in air-tight
containers in refrigerator. Makes 8 cups. Optional: Add 1 cup
chopped dried fruit such as raisins, apples, prunes, dates, or apricots
after baking is complete.
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Chap t er 9 — H emp Nut
Recip es TM
Muesli
2 cup s roll ed oat s
1 c up H em pN ut ™
1 ⁄ 2 cup dried apricots, pitted and chopped 1 ⁄ 2 cup unsulphured raisins1 ⁄ 2 cup raw unsalted pumpkin seeds
Mix and store in a jar in the refrigerator. Makes about 41 ⁄ 2 cups.
Options: Add 1 ⁄ 4 to 1 ⁄ 2 cup yogurt and 1 ⁄ 2 sliced ripe banana or1 ⁄ 2 chopped peeled apple.
Waffles3 ⁄ 4 cup rolled oats
3 ⁄ 4 cup cornmeal 1 ⁄ 4 teaspoon salt
1 tablespoon vanilla extract
1 tablespoon vegetable oil or HempNut ™ O il
11 ⁄ 2– 2 c up s wa te r
HempNut ™ Peanut Butter
Mix all the ingredients except HempNut™ Peanut Butter, ladle onto
a hot greased waffle iron, and bake until ready. Serve with HempNut™
Peanut Butter or HempNut™ Cream and maple syrup. Makes
4 waffles.
Pancakes
1 cup whole wheat flour 1 ⁄ 2 cup unbleached white flour or Hemp Meal 1 ⁄ 4 teaspoon salt
11 ⁄ 2 teaspoons baking soda 2 ⁄ 3 cup HempNut ™
1 egg (Vegans can leave the egg out. HempNut has plenty
of the protein albumin, which binds things together.)11 ⁄ 2 cups milk or milk alternative
2 tab les poo ns vege tab le oil or Hem pNu t ™ O il
Mix together dry ingredients. Beat egg and milk together and stir into
dry ingredients. Add the vegetable oil and drop pancake batter onto
a greased frying pan, turning when the first side is done.
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44 The H emp Nut H ealt h and Cook book TM
French Toast
1 ⁄ 2 cup water 1 ⁄ 2 cup HempNut ™
1 t ab le sp oon honey 1 tablespoon unbleached flour
Purée all of the ingredients. Strain into a wide bowl. Dip 1 slice at a
time of whole wheat bread and pan fry each side till golden. Serve
with butter and maple syrup. Makes 4 slices.
Huevos Rancheros
4 c or n t or ti ll as
1 cup refried beans1 cup scrambled eggs or tofu (mashed and lightly stir-fried)
1 c up H em pN ut ™
1 cup grated cheese or HempNut ™ Cheese Alternative1 ⁄ 2 cup salsa1 ⁄ 2 avocado
1 c up pl ai n y ogur t
fresh cilantro
Warm tortillas in the oven for 2 minutes. Spread with beans, eggs (or
tofu), and HempNut.™
Load on the cheese, salsa, and yogurt. Garnish with avocado slices and cilantro.
Super Sonic Tonic Breakfast
1 c up pl ai n y ogur t 1 ⁄ 2 cup thawed frozen or fresh blueberries1 ⁄ 2 sli ced ripe ban ana
1 tablespoon HempNut ™ O il 1 ⁄ 2 cup HempNut ™
1 ⁄ 4 teaspoon bee pollen
1 tablespoon lecithin granules
Mix. Can be topped with HempNut™ Granola or Muesli. A great way
to start the day!
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Chap t er 9 — H emp Nut
Recip es TM
Dips and Sandwich Spreads
HempNut ™ Butter
1 c up H em pN ut ™
1 tablespoon olive oil or HempNut ™ O il
1 t ab le sp oon wat er
sal t to tas te
Toast the HempNut™ lightly and cool. Grind the HempNut™ in a
blender and add the remaining ingredients, mashing them together
with a fork. Store in the refrigerator.
Hummous11 ⁄ 2 cups rinsed chickpeas, soaked overnight
5 c up s fre sh wat er
3 c love s gar li c
11 ⁄ 2 teaspoon salt
jui ce of 2 lem ons3 ⁄ 4 cup HempNut ™
1 ⁄ 4 cup chopped parsley
2 teaspo ons cho ppe d spe arm int
Rinse chickpeas in the morning and add 5 cups fresh water. Cook
until tender (2 hours or more). In the blender, add the cooked
chickpeas and all the other ingredients. Blend thoroughly. It’s less
stressful on the blender if you blend less than 2 cups at a time. Makes
about 4 cups. Chill and serve with raw vegetable sticks or Organic
Blue Corn Chips. Can also be used as a high-protein sandwich spread.
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46 The H emp Nut H ealt h and Cook book TM
Guacamole
2 larg e ripe pee led avocad os
2 tab les poo ns lem on or lim e jui ce1
⁄ 2 cup onion 2 med ium tom atoes
1 ⁄ 2 teaspoon salt 1 ⁄ 4 cup HempNut ™
11 ⁄ 2 teaspoons fresh cilantro leaves
With a fork, mash the avocados and lemon or lime juice. Finely chop
the onion and tomatoes and add to the avocados. Add the salt,
HempNut,™ and cilantro. Makes about 2 cups. Serve with raw
vegetable slices, chips, or crackers, or use as a sandwich spread.
Cooked corn or olives can be added.
Dave’s Lentil Paté
11 ⁄ 2 cups cooked lentils
2 har d boi led egg s1 ⁄ 4 cup toasted HempNut ™
1 ⁄ 2 cup minced onions, sautéed in a teaspoon of oil
2 tab les poo ns may onn ais e
2 tab les poo ns win e
1 ⁄ 2 teaspoon salt
pep per to tas te
1 ⁄ 4 teaspoon grated nutmeg
Purée all the ingredients in the blender. Makes 2 cups. Serve with
raw vegetable slices, chips, or crackers. Can also be used as a
sandwich spread.
Tofu Skinny Dip
1 ⁄ 2 pou nd tof u
4 tablespoons HempNut ™
1 t ab le sp oon mi so
1 tablespoon lemon juice
2 tab les poo ns cho ppe d cil ant ro, ba sil , or par sle y
Purée all ingredients. Makes 1 cup. Serve with raw vegetable slices,
chips, or crackers, or use as a sandwich spread.
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Chap t er 9 — H emp Nut
Recip es TM
Mango Salsa
2 cup s dice d rip e man go
1 c up H em pN ut ™
2 teaspo ons fresh min ced gin ger 1 ⁄ 4 cup mint or cilantro leaves
1 t ab le sp oon honey 1 ⁄ 4 cup lime juice
sal t and pep per to tas te
2 tab les poo ns cho ppe d red oni on (op tional)
pinch caye nne pep per (op tio nal )
Combine all ingredients into a mixing bowl and gently toss to mix.
Refrigerate and serve, best within a couple of hours. Makes about
21
⁄ 2 cups. Serve with chips or over fish.
Sandwich Spread
1 ⁄ 2 cup HempNut ™
1 ⁄ 2 cup almond butter or HempNut ™ Peanut Butter
1 t ab le sp oon mi so
jui ce of one lem on
water if needed to get right consistency
Mix all ingredients. Makes 1 cup.
Kid’s Sandwich
1 ⁄ 2 cup HempNut ™
1 ⁄ 2 cup honey
Blend the ingredients. Spread on good bread. Makes about 1 cup.
Optional: Add slices of banana to the sandwich.
Winter Squash Spread 1 cup leftover cooked winter squash (acorn, butternut, hokaido)
1 ⁄ 2 cup HempNut ™
1 ⁄ 4 cup maple syrup1 ⁄ 2 teaspoon cinnamon
Combine all the ingredients in the blender and purée until smooth.
Makes about 1 cup. Spread on bread, pancakes, or tortillas.
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48 The H emp Nut H ealt h and Cook book TM
Soups
Sw eet Potato Corn Soup
1 cup finely chopped onions
2 cloves min ced gar lic
2 teaspo ons cur ry or chi li powder
1 teaspoon vegetable oi l
1 medium sweet potato, peeled and chopped
2 cup s fres h or frozen corn kern els
3 c up s w ate r
1 ⁄ 2 teaspoon salt
1 c up H em pN ut ™
chopped cilantro or basil
sli ces of lim e
Simmer the onions, garlic, and curry or chili powder in a soup pot
with 1 teaspoon vegetable oil for 7 minutes, until onions are soft. Add
the chopped sweet potatoes, corn, water, and salt and simmer for 20
minutes. Purée half of the mixture with the HempNut™ in a blender
and return it to the pot. Serve garnished with cilantro or basil and
lime slices.
Beet Borscht
1 c ho pp ed o ni on
1 tablespoon vegetable oil
1 cup chopped cabbage
2 cho ppe d pot ato es
4 medium beets, peeled and cut into pieces
6 c up s w ate r 1 ⁄ 2 cup HempNut ™
1
⁄ 2 teaspoon salt
In a soup pot, sauté the onion in vegetable oil, add the cabbage and
stir, then the potatoes and beets. Add the water, put on the lid, and
simmer until the vegetables are tender. Purée one half of the soup
with the HempNut™ in a blender, then add it all back to the soup.
Season with salt.
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Chap t er 9 — H emp Nut
Recip es TM
Shiitake Mushroom Barley Soup
1 c up c hopp ed oni on
1 cup fresh sliced shiitake mushrooms
2 tab les poo ns vegeta ble oil 3 cups lightly pearled barley, cooked
8 cups water
sal t and pep per to tas te
1 c up H em pN ut ™
Parsley
Sauté the onions and mushrooms in oil for about 5 minutes. Add
the barley, water, salt, and pepper, and simmer for 1 ⁄ 2 hour over low
heat. Makes about 10 cups. Add the HempNut™ and serve garnished
with a sprig of parsley.
Carrot Ginger Soup
1 c up c hopp ed oni on
3 c love s gar li c
1 tablespoon vegetable oi l
2 teaspo ons grat ed gin ger
4 cups chopped carrots
11 ⁄ 2 teaspoons salt
4 cups water 1 ⁄ 2 cup HempNut ™
Sauté the onion and garlic in vegetable oil. Add the ginger, carrots,
salt, and water. Simmer for 1 hour. Allow to cool a bit, then purée
the mixture in a blender. Return to the soup pot and reheat. Add the
HempNut™ before serving. Makes about 6 cups.
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50 The H emp Nut H ealt h and Cook book TM
Wild Thing Soup
1 medium onion, chopped fine
1 clove of garlic, chopped
2 teaspo ons cur ry powder 1 tablespoon ol ive oil
1 cup chopped potato
4 cups mixed wild greens, washed and chopped, such as dandelion greens
(harvested before the plant flowers), violet, nettle, malva, and/or lambs quarter
4 c up s w ate r
1 ⁄ 2 teaspoon salt, pepper, and tamari to taste
1 c up H em pN ut ™
In a soup pot, sauté the onions, garlic, and curry powder in the olive
oil, stirring constantly. Add the potatoes and green leafy plants. Sautébriefly, then add the water. Cook until the potatoes are tender. Cool
for a short while, then run the ingredients through a blender. Return
to the soup pot to reheat and season with salt, pepper, and tamari.
Stir in the HempNut™ before serving. Makes about 6 cups.
Gazpacho
3 ripe peeled tomatoes
1 c love gar li c
1 ⁄ 2 cup chopped onion
1 chopped green pepper
1 tablespoon fresh basil
1 /2 c up Hem pNut ™
1/4 cup fresh lemon or lime juice
1/2 cup water or tomato juice
1 t easp oon sal t
cucumber as garnish
Whiz all the ingredients through a blender (except the cucumber).
Makes about 4 cups. Serve in bowls and garnish with slices
of cucumber.
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Chap t er 9 — H emp Nut
Recip es TM
Vegetables
Broiled Tomatoes with Garlic
1 clove garlic run through a press
1 teaspoon chopped parsley 1 ⁄ 8 teaspoon salt
2 rip e tom atoes, ste mme d and cut in hal f
2 tab les poo ns Hem pNu t ™
Preheat broiler. Mix the garlic, parsley, and salt, and spread over the
open-cut portions of the tomatoes. Broil for 3 minutes. Sprinkle with
HempNut™ and serve. Serves 2.
String Beans à la HempNut ™
4 cups fresh string beans cut into 2-inch pieces1 ⁄ 2 cup finely chopped onion
1 c lo ve g ar li c 1 ⁄ 2 cup water 1 ⁄ 2 cup HempNut ™
jui ce of 1 lem on1 ⁄ 2 teaspoon salt
Steam beans, onions, and garlic with 1 ⁄ 2 cup water, covered, for
15 minutes. Add remaining ingredients. Toss and serve. Serves 4.
Asparagus with HempNut ™
11 ⁄ 2 pou nds asp arag us
1 tablespoon ol ive oi l
1 tablespoon water 1 ⁄ 4 cup HempNut
1 tablespoon lemon juice1 ⁄ 4 teaspoon salt
1 teaspoon fresh chopped parsley
Trim the ends off the asparagus and break into 11 ⁄ 2-inch pieces. Heat
the oil in a skillet at medium heat, add the asparagus and water, and
stir-fry for 5 minutes. Remove from heat, add the remaining
ingredients and serve. Serves 4.
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52 The H emp Nut H ealt h and Cook book TM
Winter Squash with HempNut ™ Filling
2 win ter squas h (ac orn , bu tte rnu t, h oka ido pum pki n, or del icat a)
1 small onion, chopped
1 s ta lk ce le ry 1 apple, peeled and chopped
2 tab les poo ns cho ppe d par sle y
2 tab les poo ns vegeta ble oil or Hem pNu t ™ O il
2 tab les poo ns rais ins
3 ⁄ 4 cup HempNut ™
Cut squash in half lengthwise and remove seeds. Combine the
remaining ingredients except HempNut™ and fill the empty hollows
in the squash with them. Place the squash, filled side up, on a baking
dish to which1
⁄ 2 inch of water has been added. Cover and bake at350° F for 40 minutes. Uncover and bake another 15 minutes. Sprinkle
on HempNut.™ Serves 6.
Mixe d Vegetable Stir-Fr y
2 tab les poo ns vegeta ble oil
1 c love gar li c
2 cup s cho ppe d vegeta ble s (car rot, zucchini , br occo li)
1 c up H em pN ut ™
sal t to tas te
Heat oil in skillet and briefly sauté the garlic. Add the vegetables and
stir-fry until the vegetables are done to taste (about 7 minutes).
Remove from heat and add the HempNut.™ Makes about 21 ⁄ 2 cups.
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Chap t er 9 — H emp Nut
Recip es TM
Stuffed Artichoke s
2 tab les poo ns cho ppe d par sle y
2 cloves gar lic, min ced
2 med ium ar tic hok es1 c up whi te wine
1 ⁄ 2 lemon, sliced 1 ⁄ 4 cup olive oil 1 ⁄ 4 cup HempNut ™
Combine the parsley and garlic and set aside. Trim the lower leaves
off the artichoke and remove enough stems so the artichokes can
stand. Press down on the artichokes, opening the leaves so the plant
is open like a flower. Spread the parsley and garlic filling onto the
artichoke. Place the artichokes in the cooking pot. Pour on the wineand enough water so that the level reaches about 11 ⁄ 2 inches onto
the artichoke, but not so high it washes away the filling. Add the
lemon and oil onto the artichokes. Cover and boil for 45 minutes.
Remove with a slotted spoon and add the HempNut™ over the
artichokes. Serves 4.
Baba Ganouj
2 med ium egg plants
1 ⁄ 2 cup HempNut ™
3 c love s gar li c 1 ⁄ 2 cup chopped parsley
1 t easp oon sal t
jui ce of 2 lem ons
black pepper
Preheat oven to 400° F. Prick the eggplants about five or six times each
with a fork. Place directly on the oven racks and bake 45 minutes.
Remove. Cool. Slice lengthwise and scoop out the pulp, and purée
the eggplant pulp and all the other ingredients in a blender. Serve
with crackers, chips, or sliced raw vegetables. Makes about 2 cups.
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54 The H emp Nut H ealt h and Cook book TM
Stuffed Mushrooms
24 med ium to larg e mus hrooms
3 tablespoons ol ive oi l
3 c love s gar li c 1 ⁄ 4 teaspoon salt 1 ⁄ 2 teaspoon rosemary 1 ⁄ 2 cup washed chopped parsley 1 ⁄ 2 cup HempNut ™
Preheat oven to 375° F. Wipe mushrooms with a clean damp paper
towel and remove the stems. Place the caps with their underside on
a baking dish, put a few drops olive oil into each cap and bake for
5 minutes. This causes them to dry and shrink a bit before filling.
Heat the remaining olive oil in a skillet and add the remaining ingredients except HempNut,™ including the chopped mushroom
stems. Stir occasionally and cover for 5 minutes. Fill the mushroom
caps with the mixture and pack down. Bake for 7 minutes, sprinkle
on HempNut,™ serve. They can be prepared several hours in advance
and baked before eating. Serves 4.
Spinach Pa sta
6 c up s w ate r
1 teaspoon vegetable oil 1 ⁄ 2 teaspoon salt
4 ounces spinach noodles
2 tab les poo ns but ter or Hem pNu t ™ O il
3 c love s gar li c 1 ⁄ 3 cup HempNut ™
1 tablespoon paprika
sal t and pep per to tas te
Bring water, oil, and salt to a boil. Add spinach noodles and boil until
tender but firm. Drain noodles in a colander and set aside. In a skillet,
melt the butter or heat the oil, sauté the garlic, and lightly toast the
HempNut.™ Add the cooked pasta and paprika and toss together.
Season with salt and pepper. Serves 4.
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Chap t er 9 — H emp Nut
Recip es TM
Soba Pasta
1 8-ounce package of soba (or udon) noodles
2 qua rts boi lin g wate r 1
⁄ 2 teaspoon salt Sauce for sob a (or udo n):
2 cloves garlic , c hop ped
1 ⁄ 2 cup HempNut ™
3 tablespoons tamari
2 teaspo ons hon ey
1 tablespoon apple cider vinegar
3 sca llio ns
1 teaspoon chili powder 1
⁄ 2 cup green tea (liquid)
Cook the pasta in the salted boiling water for 9 minutes. Drain and
quickly rinse with cool water. Return to the empty pot and cover.
While the pasta is cooking, mix all the other ingredients and spoon
over the pasta. Serves 4.
Nori Rolls
1 package nori seaweed
4 cups cooked still warm brown rice 2 cup s Hem pNu t ™
1 cup washed chopped parsley 1 ⁄ 2 cup umeboshi plum paste
Toast nori over the heat of a flame from a gas stove until it changes
color and gets crisp. Lay a sushi mat on the table and place a sheet
of nori on the mat. Spoon 1 ⁄ 2 cup of the cooked rice onto the nori.
Dip fingers into a bowl of clean water, then press the rice down flat
and evenly over three-quarters of the sheet, leaving one-quarter of
the top bare. One inch from the bottom of the nori, add 1 tablespoonHempNut,™ 1 teaspoon parsley, and 1 teaspoon umeboshi plum
paste. Starting from the bottom, lift the sushi mat upward and roll
up the nori pressing the ends inward. Moisten the bare end of the
nori with water so that it will seal. Chill. Before serving, slice into
1-inch rounds with a knife cleaned between each slice. Serves 6.
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56 The H emp Nut H ealt h and Cook book TM
Sauces
Pesto
3 cups fresh basil leaves (washed, packed, and stems removed)5 c love s gar li c
1 ⁄ 2 cup HempNut ™
3 ⁄ 4 cup washed chopped fresh parsley 3 ⁄ 4 cup parmesan cheese or sun-dried tomatoes
1 cup olive oil or HempNut ™ O il
1 t easp oon sal t
Purée everything in a blender. Can be warmed and served over fresh
cooked drained pasta. Serves 4–6.
Gravy
1 teaspoon vegetable oil
1 onion, f inely chopped
2 cloves gar lic, minced
1 tablespoon unbleached white flour 1 ⁄ 2 cup HempNut ™
1 teaspoon miso, sea salt, or tamari
11 ⁄ 2 cups water
Heat oil in skillet, sauté onion and garlic until soft, then add the flour
and HempNut.™ Mix the miso into a small amount of the water
(about 2 tablespoons), then add the miso to the water and gradually
stir into the oil mixture as the mixture continues to heat at medium
high. The mixture will thicken as it cooks.
Lemon HempNut ™ Sauce
1 cu p tah in i
1 ⁄ 2 cup HempNut ™
11 ⁄ 2 cups yogurt
1 clove garlic, chopped 1 ⁄ 2 cup lemon juice1 ⁄ 4 cup finely chopped parsley 1 ⁄ 2 teaspoon salt 1 ⁄ 2 teaspoon ground cumin
Whiz ingredients together in a blender. Serve with Falafel.
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Chap t er 9 — H emp Nut
Recip es TM
HempNut ™ Cream
1 ⁄ 2 cup HempNut ™
2 cup wate r
2 tab les poo ns arrowroot or kud zu1 t ab le sp oon honey
1 teaspoon vanil la extract 1 ⁄ 8 teaspoon salt
Blend all the ingredients in a blender. Pour into a saucepan and stir
at medium heat until thickened (less than 5 minutes). Serve on cereal,
waffles, pancakes, or desserts. Serves 4–6.
Cream Cheese
2 8-o unc e pac kag es of low -fat crea m che ese1 ⁄ 4 cup chopped red onion1 ⁄ 4 cup chopped green pepper
3 tablespoons chopped fresh cilantro1 ⁄ 2 teaspoon cardamom
1 8-ounce can of chopped pineapple, drained 1 ⁄ 2 cup HempNut ™
Mix all the ingredients together except the HempNut.™ Form into a
round loaf shape and refrigerate for at least 1 hour. Cover thoroughly with HempNut™ and shape into a round patty shape. Serve with
crackers or raw vegetables.
Raita
2 ripe ban ana s
2 cup s plain yog ur t 3 ⁄ 4 cup HempNut ™
1 ⁄ 2 teaspoon cumin, ground 1 ⁄ 2 teaspoon ground coriander seed 1 ⁄ 2 teaspoon ground cardamom
Mash bananas and combine with yogurt and HempNut.™ In a dry
cast iron pan, stir the spices over moderate heat for 1 to 2 minutes.
Add to banana/yogurt mixture and chill. Serves 4. Option: Instead
of bananas, use peeled and chopped cucumbers.
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58 The H emp Nut H ealt h and Cook book TM
Salads
Carrot Salad
8 carrots, grated
4 tablespoons HempNut ™
6 tablespoons olive or HempNut ™ O il
2 tab les poo ns lem on jui ce
Mix and allow to sit 1 ⁄ 2 hour before serving. Serves 4.
Green Bean Salad
2 cup s ste ame d cut gree n bea ns
2 cup s grat ed raw car rot 3 tablespoons HempNut ™
3 tablespoons tamari
3 tablespoons olive oil or HempNut ™ O il
3 tablespoons lemon juice
Mix. Chill before serving. Serves 4.
Tabouli Salad
11 ⁄ 4 cup cracked wheat (also known as bulgur)
2 cup s boi lin g wate r
1 cup chopped fresh parsley 1 ⁄ 4 cup chopped fresh mint 1 ⁄ 2 cup HempNut ™
1 t om at o, dic ed
2 scalli ons , sl iced 1 ⁄ 2 cup diced cucumber 1 ⁄ 4 cup lemon juice1 ⁄ 4 cup olive oil or HempNut ™ O il 1 ⁄ 4 teaspoon salt 1 ⁄ 2 cup sliced pitted olives
Soak the wheat in boiling water for 15 minutes. Drain off any excess
moisture. Toss in parsley, mint, HempNut,™ tomatoes, scallions, and
cucumbers. Mix in lemon juice, oil, and salt. Garnish with olives. Chill
for 1 ⁄ 2 hour before serving.
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Chap t er 9 — H emp Nut
Recip es TM
Salad Dressings
Lemon Dressing
1 ⁄ 2 cup HempNut ™
8 ounces si lken tofu
jui ce of 1 lem on1 ⁄ 4 cup apple cider vinegar 1 ⁄ 4 cup honey
2 tab les poo ns white mis o1 ⁄ 2 cup water
Blend all ingredients until smooth. Use on salads or on vegetables.
Quick French Dressing
3 ⁄ 4 cup vegetable oil or HempNut ™ O il 1 ⁄ 2 cup vinegar 1 ⁄ 2 cup water
2 tab les poo ns Hem pNu t ™
3 t ab le sp oons honey
1 t easp oon p ap ri ka
1 te as po on s al t
1 teaspoon onion powder
Blend all ingredients. Store in a glass jar and shake well before using.
Makes about 2 cups.
Honey-Do Dressing
1 cup honey
2 tab les poo ns mus tard powder
11 ⁄ 2 teaspoons salt
3 tablespoons HempNut ™
1 ⁄ 2 cup apple cider vinegar
1 cup olive oil or HempNut ™ O il
Blend all ingredients. Makes about 21 ⁄ 2 cups.
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60 The H emp Nut H ealt h and Cook book TM
Hempennaise™
2 tab les poo ns Hem pNu t ™
2 tab les poo ns lem on jui ce1
⁄ 4 cup olive oil or HempNut ™
O il 1 ⁄ 4 teaspoon salt
Powder HempNut™ by grinding in the blender. Add lemon juice to
the HempNut™ and blend until smooth. With the blender running
at low speed, gradually add the oil until thick. Add salt to taste.
Toasted HempNut ™
2 cup s Hem pNu t ™
1 tablespoon tamari 1 ⁄ 2 teaspoon coriander 1 ⁄ 2 teaspoon powdered or freshly grated ginger
Toast HempNut™ (light to medium heat) until golden while stirring
(less than 4 minutes). Mix tamari and herbs together. Return to
toasting 1 more minute and allow to dry. Store in a glass jar in the
refrigerator. Delicious sprinkled on vegetables or grains. Makes
2 cups.
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Chap t er 9 — H emp Nut
Recip es TM
Breads, Muffins, and Crackers
Apricot Bread
11 ⁄ 2 cups dried apricots, pitted
11 ⁄ 2 cups water
2 tab les poo ns vege tab le oil or Hem pNu t ™ O il 1 ⁄ 2 cup honey
1 te as po on s al t
1 teaspoon vanil la extract
21 ⁄ 2 cups unbleached white flour
1 tablespoon aluminum-free baking powder
1 c up H em pN ut ™
1 ⁄ 2 teaspoon grated organic orange or lemon rind
Simmer apricots in water covered for 10 minutes. Cool completely.
Add the oil, honey, salt, and vanilla. Sift the dry ingredients (flour
and, baking powder) mix everything else together, and pour into a
greased loaf pan. Bake 350° F for 1 hour and 15 minutes. After
cooking, wait 10 minutes, then remove the loaf from the pan. Makes
2 loaves.
Banana Bread 1 ⁄ 2 cup vegetable oil or HempNut ™ O il
1 ⁄ 2 cup honey or 1 cup unrefined sugar
1 beaten egg
2 mas hed ban ana s
2 cup s unb lea che d white flo ur
1 t easp oon sal t
1 teaspoon aluminum-free baking powder 3 ⁄ 4 cup HempNut ™
1 teaspoon vanil la extract
Cream together the oil and sweetener. Combine the egg and banana,
and blend into the sweet mixture. Sift together the flour, salt, and
baking powder. Add the HempNut™ and vanilla and mix well. Make
at 350° F for 1 to 11 ⁄ 4 hours until a toothpick comes out clean.
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62 The H emp Nut H ealt h and Cook book TM
Corn Bread
11 ⁄ 2 cups cornmeal 1 ⁄ 4 cup unbleached white flour or Hemp Meal 1 ⁄ 3 cup HempNut ™
2 teaspo ons alu min um- free bak ing powder 1 ⁄ 2 teaspoon salt 1 ⁄ 2 cup fresh or frozen corn kernels1 ⁄ 4 cup chopped green or red pepper 1 ⁄ 4 cup onion
1 cup grated cheddar or jack cheese or HempNut ™ Cheese Alternative
1 e gg (opt ional)
3 tablespoons vegetable oil or HempNut ™ O il
1 tablespoon honey or unrefined sugar
1 cu p water
Preheat oven to 375° F. Combine all the dry ingredients and
vegetables and 1 ⁄ 2 cup of the cheese. Make a hole in the center of the
mixture and add the egg, oil, sweetener, and water. Mix until
moistened. Pour into a greased 9- or 10-inch baking dish. Sprinkle
the rest of the cheese on top. Bake for 20 minutes. Cool for at least
5 minutes before serving.
Blue Corn Bread
1 ⁄ 2 cup HempNut ™
2 cup s blu e corn mea l
11 ⁄ 2 teaspoon aluminum-free baking powder
1 teaspoon dried sage or 2 teaspoons fresh chopped sage1 ⁄ 2 teaspoon salt
11 ⁄ 2 cups milk or milk alternative
2 tab les poo ns vegeta ble oil or Hem pNu t ™ O il
2 egg s1 ⁄ 2 teaspoon grated orange peel
2 cup s frozen corn kern els
In a bowl, combine the HempNut,™ cornmeal, baking powder, sage,
and salt. In a separate bowl, mix the milk, oil, eggs, and orange peel.
Combine the wet and dry ingredients enough to moisten. Add the
corn, but don’t over mix. In an oiled 9-inch skillet add the batter. Cook
with a lid at medium low heat for 25 minutes (the last 3 minutes
remove lid) or bake 425° F for 25 minutes or until toothpick comes
out clean.
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Chap t er 9 — H emp Nut
Recip es TM
Whole Wheat Bread
1 quart warm wate r 1 ⁄ 4 cup baking yeast
1 t ab le sp oon honey 1 cup whole wheat flour
Mix the above ingredients together and allow to rise twice. Stir down
the rising sponge both times. Then add in order:
2 cup s who le whe at flo ur
1 c up H em pN ut ™
1 t ab le sp oon salt
4 t ab le sp oons honey 1 ⁄ 4 cup vegetable oil or HempNut ™ O il
41 ⁄ 2 cups more whole wheat flour
Knead. Shape into loaves. Cover and place in a warm place till
doubled in size. Preheat oven to 350° F and bake for 45 to 50 minutes.
Cool before slicing. Makes 4–5 loaves.
Bright Red Deadhead Bread
3 tablespoons dry active yeast
2 cup s cooked pure ed bee ts
1 ⁄ 3 cup honey
21 ⁄ 2 cups warm water (use the liquid the beets cooked in for best color)
Blend all of the above ingredients. Put into a bowl and add:
1 t ab le sp oon salt 1 ⁄ 2 cup vegetable oil or HempNut ™ O il
1 c up H em pN ut ™
21 ⁄ 2 cups unbleached white flour (in addition)
21 ⁄ 2 cups whole wheat flour
Add 3 tablespoons dry active yeast to 1 ⁄ 2 cup of the warm water with
1 teaspoon of the honey. Allow to sit 5 minutes. Then mix both flours
with everything else, including yeast mixture, and knead 5 minutes.
Cover and let rise in a warm place till double in size. Shape into 4
loaves, place in oiled bread pans, and again allow to rise till doubled.
Bake at 375° F for 50 minutes.
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64 The H emp Nut H ealt h and Cook book TM
Crackers
1 cup unbleached white flour
1 cup whole wheat f lour
1 t easp oon sal t 11 ⁄ 2 teaspoon aluminum-free baking powder
1 ⁄ 4 cup yogurt or soy yogurt
1 tablespoon soft butter
2 tab les poo ns Hem pNu t ™
2 ⁄ 3 cup ice water
Preheat oven to 350° F. Sift together the flours, salt, and baking
powder twice. Add in the yogurt and butter. Add the HempNut,™ then
the ice water and lightly knead for half a minute. Roll out to 1 ⁄ 8 inch
thick and cut out with a cookie cutter. (If you don’t have a cookiecutter use a jar lid.) Prick all over with a fork. Place on a lightly oiled
cookie sheet and bake for ten minutes or until golden. Cool. They
will get crispy as they cool.
Apple Muffins
1 cup unbleached white flour 3 ⁄ 4 cup HempNut ™
1 ⁄ 2 teaspoon salt
1 tablespoon aluminum-free baking powder
1 cup milk or milk alternative
1 e gg (opt ional)
3 tablespoons vegetable oil or HempNut ™ O il
3 tablespoons honey or unrefined sugar
1 cup finely chopped apple
Preheat oven to 400° F. Combine dry ingredients. Make a hole in the
center and add the milk, egg, oil, and sweetener. Stir just until
moistened. Add the apple and mix. Spoon into greased muffin tins
and bake for 15 to 20 minutes. Makes 1 dozen muffins. Optional:
Substitute 1 cup peeled chopped mango or peaches for the apples.
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Chap t er 9 — H emp Nut
Recip es TM
Rosemary Muffins
2 cup s unb lea che d white flo ur 1 ⁄ 2 cup HempNut ™
2 teaspo ons grou nd rosema ry 3 ⁄ 4 teaspoon salt
2 tab les poo ns alu min um- free bak ing powder 1 ⁄ 2 cup vegetable oil or HempNut ™ O il
2 tab les poo ns hon ey
3 ⁄ 4 cup milk or milk alternative
Combine flour, HempNut,™ rosemary, salt, and baking powder. Mix.
Add oil, honey, and milk and mix till moistened. Pour into oiled
muffin tins and bake at 400° F 10 to 15 minutes or until golden brown.
Makes 1 dozen muffins.
Cherry Scones
11 ⁄ 2 cups whole wheat flour
11 ⁄ 2 cups unbleached white flour or Hemp Meal
11 ⁄ 4 cup HempNut ™
11 ⁄ 4 cup honey or unrefined sugar
1 tablespoon aluminum-free baking powder
1 teaspoon baking soda
1 teaspoon cinnamon1 ⁄ 2 teaspoon salt
11 ⁄ 2 cups yogurt
1 ⁄ 4 cup vegetable oil or HempNut ™ O il
1 teaspoon vanil la extract
1 cup pitted fresh or frozen cherries, cut in half
Preheat oven to 350° F. Mix together all the dry ingredients. In a
separate bowl, mix together all the wet ingredients and mix into the
dry ingredients. On an oiled baking sheet, place 1 ⁄ 2-cup portions of
dough and flatten slightly or form into triangular shapes. Bake
20 minutes. Options: You could also use blueberries or peeled and
chopped mango in place of the cherries.
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66 The H emp Nut H ealt h and Cook book TM
Golden Biscuits
11 ⁄ 2 cups sifted unbleached white flour
1 tablespoon aluminum-free baking powder 1
⁄ 3 cup vegetable oil or HempNut ™
O il 2 teaspo ons honey or unr efi ned sug ar
1 cup cooked mashed winter squash (butternut, acorn, or pumpkin) or even carrot 1 ⁄ 2 cup HempNut ™
Sift together the flour and baking powder. Stir the oil and sweetener
into the mixture, then add the vegetables and HempNut.™ Knead for
2 minutes to make a soft dough. Preheat oven to 400° F. Roll the dough
out to 3 ⁄ 4-inch thickness and cut into 3-inch round shapes using a
cookie cutter or jar lid. Place 1 ⁄ 2 inch apart on an oiled cookie sheet.
Bake for 15 to 20 minutes till puffed and browned. Makes about 24biscuits.
Hip2Hemp Snack Bars
11 ⁄ 2 cups oats3 ⁄ 4 cup HempNut ™
2 tab les poo ns sun flower see ds1 ⁄ 8 teaspoon salt
1 ⁄ 4 cup vegetable oil or HempNut ™ O il
1 ⁄ 3 cup honey 1 ⁄ 2 teaspoon vanilla extract
Preheat oven to 350° F. Toast oats in a skillet, stirring constantly for
5 minutes until they just begin to brown. Add HempNut,™ sunflower
seeds, and salt in a bowl. Add remaining ingredients. Grease a baking
sheet. Shape the HempNut™/oat mixture into a 8-by-10-inch
rectangle 1 ⁄ 4 inch thick. Pack to compress. Bake for 12 to 15 minutes.
Allow to cool 5 minutes, then use a fork to score into bar sizes.
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Chap t er 9 — H emp Nut
Recip es TM
Main Dishes
Vegetarian Holiday Roast
An excellent main dish that is high in flavor, protein, and fiber, yet
low in fat! Cook the following 3 ingredients separately:
3 c up s l en ti ls
3 c up s m il le t
3 c up s b rown r ic e
Then mix them together with:
3 slices of crumbled whole wheat bread 1 ⁄ 2 cup almond butter
Let the above mixture rest while you sauté:
1 cup of chopped onions
3 large cloves of garlic in
3 tablespoons of olive oi l
Then add to the sauté for a couple of minutes while stirring:
2 hea pin g tea spo on cho ppe d sag e1 ⁄ 2 teaspoon celery seed
1 teaspoon rosemary leaves1 teaspoon of sea salt
Mix and put into an oiled baking dish. Bake at 350° F for 1 hour. Serve
with HempNut™ gravy and garnish with parsley. No one will miss
the meat!
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68 The H emp Nut H ealt h and Cook book TM
Vegetarian Sausage
2 cup s Hem pNu t ™
1 cup unbleached white flour 1
⁄ 2 cup soy flour or Hemp Meal 1 ⁄ 3 cup vegetable oil or HempNut ™ O il
1 cup nutrit ional yeast
11 ⁄ 2 cups milk or milk alternative
1 teaspoon ground anise or fennel seed
1 ⁄ 2 teaspoon black pepper
1 tablespoon tamari
1 t easp oon ore gano
1 te as po on s ag e
1 t easp oon sal t 1 ⁄ 4 teaspoon cayenne
1 t ab le sp oon honey
1 tablespoon garl ic powder
1 tablespoon prepared mustard
1 teaspoon allspice
Mix all the ingredients together and oil some clean empty tin cans.
Fill them and cover with wax paper and aluminum foil. Secure with
a rubber band. Cook in a pot of water filled about halfway up the
can so that boiling water will not enter the cans. Steam for 1 hour
and 15 minutes. Makes 3 cans of vegetarian sausage. Cool, slice, and
pan fry. Can be used as sandwich slices or excellent as a side to eggs
or scrambled tofu dishes.
Fish
3 tablespoons vegetable oil for frying
2 pou nds fresh fis h suc h as sol e, co d, or haddo ck 1 ⁄ 2 cup cornmeal or powdered oats (powder by running oatmeal through the
blender)1 ⁄ 2 cup HempNut ™
1 ⁄ 2 teaspoon salt
Heat oil in a heavy skillet. Rinse fish and coat with cornmeal,
HempNut,™ and salt. Place coated fish into the heated, oiled skillet
and cook 5 minutes on each side at medium heat. Serves 4.
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Chap t er 9 — H emp Nut
Recip es TM
Crab/Salmon Cakes
1 14-ounce can of crab meat or salmon, drained
2 tab les poo ns mayo nna ise
1 tablespoon chopped parsley 1 teaspoon mustard
1 green onion, chopped
1 egg lightly beaten or egg substitute1 ⁄ 3 cup HempNut ™
1 ⁄ 4 cup unbleached white flour or Hemp Meal
1 ⁄ 8 teaspoon good chili powder blend 1 ⁄ 4 cup vegetable oil
In a bowl, mix all the ingredients, except oil. Form into patties and
brown in an oiled skillet (using the vegetable oil) about 2–3 minuteson each side. Serves 4.
Chicken Wings
12 organic chicken wings1 ⁄ 4 cup tamari
2 cloves gar lic
2 inc h pie ce of fres h gin ger
1 ⁄ 4 teaspoon pepper
1 ⁄ 8 teaspoon cayenne pepper
1 e gg, be ate n 2 ⁄ 3 cup HempNut ™
1 ⁄ 4 cup butter, melted
Place the chicken in a large bowl. In a blender put the tamari, garlic,
ginger, and pepper and process till smooth. Pour over the chicken,
cover, and allow to marinate in the refrigerator for 1 ⁄ 2 hour. Pour the
beaten egg over the chicken and mix well. Put the HempNut™ in a
pie plate and press the chicken wings into the mixture on both sides
to coat well. Arrange on an oiled baking dish. Drizzle melted butter
over the coated chicken wings and bake at 400° F for 45 minutes.
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70 The H emp Nut H ealt h and Cook book TM
HempNut ™ Rice
1 tablespoon vegetable oil
1 medium onion chopped
3 cups cooked brown rice1 c up H em pN ut ™
2 tab les poo ns tam ari
Heat oil in a skillet. Add the onion and sauté for five minutes. Add
rice and heat. Take off heat, add the HempNut™ and tamari. Serves 4.
Carrot Rice Loaf
1 ⁄ 2 cup almond butter
4 cups cooked brown rice4 cups grated raw carrots
1 ⁄ 2 cup coarse bread crumbs
1 onion, chopped and sautéed
1 t easp oon sal t
1 tablespoon sage leaves1 ⁄ 2 cup HempNut ™
Mix almond butter and rice. Add remaining ingredients except
HempNut™ and place into an oiled baking dish. Bake at 350° F
for 45 minutes. Sprinkle with HempNut.™
Can be served withHempNut™ Gravy. Serves 6.
Rice Loaf
2 cup s Hem pNu t ™
2 cup s cooked brow n rice
1 cup milk or milk alternative1 ⁄ 4 cup oats1 ⁄ 4 cup almond butter or HempNut ™ Butter
2 cup s coa rse brea d crumbs
1 onion, chopped and sautéed
1 t easp oon sal t
1 t easp oon t hy me
Mix all the ingredients together and place into an oiled baking dish.
Bake at 350° F for 35 minutes. Serves 4–6.
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Chap t er 9 — H emp Nut
Recip es TM
Quinoa Pilaf
1 oni on, c hopp ed
2 cloves gar lic , ch opp ed
1 tablespoon vegetable oi l 1 teaspoon ground coriander
1 teaspoon ground cumin seed
1 teaspoon turmeric powder 1 ⁄ 2 cup chopped fresh basil or cilantro
3 ⁄ 4 cup fresh or frozen corn kernels
2 cup s cooked qui noa1 ⁄ 2 cup water 3 ⁄ 4 cup HempNut ™
1 te as po on s al t
In a saucepan, sauté the onion and garlic and spices for 5 minutes.
Add the corn, cooked quinoa, salt, and water, and simmer gently for
15 minutes. Add the HempNut™ just before serving. Serves 4–6.
HempNut ™ Burgers
1 c up o at me al
1 c up b re ad c rumb s
1 cup chopped sautéed onion
11 ⁄ 4 cups HempNut ™
2 tab les poo ns alm ond but ter or Hem pNu t ™ Butter
1 teaspoon poultry seasoning (mixture of parsley, sage, rosemary, and thyme)
1 t easp oon sal t
Mix all ingredients together using just enough hot water to form
burger shapes. Pan-fry in an oiled skillet until browned on both sides.
Makes 6–8 burgers.
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72 The H emp Nut H ealt h and Cook book TM
Eggplant Burgers
2 med ium egg pla nts1 ⁄ 2 cup chopped sautéed onion
1 tablespoon tamari 1 ⁄ 4 cup cornmeal
1 t easp oon sal t
1 c up H em pN ut ™
1 cup coarse bread crumbs
1 c up o at me al
Bake the eggplants whole at 400° F for 45 minutes. When cool, remove
skins, and mash. Add remaining ingredients. Form into patties and
bake on an oiled baking sheet at 350° F for 1 ⁄ 2 hour. Makes 6–8 burgers.
Roots, Rock Reggae
1 cup carrots, cut in eighths
1 cup chopped onions
1 cup chopped potatoes
1 cup peeled chopped sweet potatoes1 ⁄ 2 cup peeled chopped rutabaga1 ⁄ 2 cup peeled chopped beets
2 pac kag es temp eh, sli ced int o 16 pie ces
1 tablespoon ol ive oi l
2 tab les poo ns win e
2 tab les poo ns wate r
2 tab les poo ns tam ari
2 cloves gar lic min ced
1 tablespoon fresh grated ginger root
1 c up H em pN ut ™
Preheat oven to 400° F. Place all the ingredients (except HempNut™)
into a baking dish that has a lid, and stir. Bake covered for 1 hour.
Add HempNut™ before serving. Serves 4–6.
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Chap t er 9 — H emp Nut
Recip es TM
Chili Corn Pie
1 c up co rn me al 1 ⁄ 2 cup HempNut ™
4 tablespoons vegetable oil or HempNut ™
O il 1 ⁄ 2 cup hot water 1 ⁄ 2 teaspoon salt
Mix all ingredients together and press into a 9-inch pie pan and bake
10 minutes.
Filling:
1 c ho pp ed o ni on
2 teaspo ons chi li powder
1 tablespoon vegetable oi l 1 ⁄ 2 cup green pepper 1 ⁄ 2 cup fresh or frozen corn kernels
1 can cooked kidney beans or black beans (or they can be beans you have soaked
overnight and cooked)1 ⁄ 2 cup HempNut ™
1 ⁄ 4 cup sliced pitted olives1 ⁄ 2 cup jack or cheddar cheese or HempNut ™ Cheese Alternative (all are optional)
Sauté the onion and chili powder in oil, add the green pepper, corn,
and beans. Fill the pie shell and stir in the remaining ingredients.
Bake at 350° F for 35 minutes. Serves 6.
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74 The H emp Nut H ealt h and Cook book TM
Polenta
4 c up s w ate r
1 cup coarse cornmeal 3
⁄ 4 teaspoon salt 3 ⁄ 4 cup HempNut ™
3 ⁄ 4 cup grated provolone or fontina cheese or HempNut ™ Cheese Alternative
(all are optional)
Optional additions that can be stirred while cooking:
fresh basil or cilantro, sun-dried tomatoes, pesto,
chopped garlic, and sautéed mushrooms
Place water in a saucepan and bring to a boil. Once water is boiling,
add the cornmeal and salt and stir well. Cook over low heat for15 minutes or however long it takes to thicken. Stir in the HempNut™
and cheese. Serve hot. Any remainder can be poured into an oiled
baking dish, smoothed out, refrigerated for several hours, and later
cut into squares and lightly pan-fried. Serves 4.
Enchiladas
Have ready:
1 8 ounce package corn tortillas11 ⁄ 2 cups cheese or HempNut ™ cheese alternative
1 tablespoon chopped cilantro
1 c up H em pN ut ™
Preheat oven to 350° F. Lightly oil a pie pan. In a large skillet, sauté:
2 cloves gar lic
1 t easp oon c um in
1 chopped red pepper
1 c up froze n corn
When they have all cooked a bit, stir in to heat:
1 can refr ied beans
1 8-ounce jar of salsa
Remove from the heat and add chopped cilantro and the HempNut™
to the bean mixture. Arrange half of an 8-ounce package of corn
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Chap t er 9 — H emp Nut
Recip es TM
tortillas in an overlapping circle across the pie pan and sprinkle
lightly with 1 ⁄ 2 cup grated cheese. Spoon one-third of the bean/
HempNut™ mixture and cover lightly with cheese. Top with 3 more
tortillas and sprinkle lightly with cheese. Add another layer of
HempNut™ mixture, cheese, then tortillas, HempNut™ mixture. Bake
30 minutes till top is browned. Makes 6 servings. Works best if tortillas
are somewhat dry. Open the package and allow them to get a bit
crusty before preparing the recipe.
Dandelion Green Quiche
Crust:1 ⁄ 3 cup vegetable oil
2 tab les poo ns mil k or wate r 3 ⁄ 4 cups unbleached white flour 3 ⁄ 4 cup HempNut ™
1 t ab le sp oon sage1 ⁄ 2 teaspoon salt 1 ⁄ 4 teaspoon pepper
Mix liquids together, then add the flour, sage, salt, pepper, and
HempNut.™ Press into a 10-inch pie pan. Bake 10 minutes in a
preheated 425° F oven. Then add filling below.
Filling:
1 medium onion, chopped
1 tablespoon vegetable oil
1 cup grated cheese or HempNut ™ Cheese Alternative
21 ⁄ 2 cups washed and chopped dandelion greens
2 egg s
2 oun ces cot tag e che ese
Lightly sauté the onion in oil and place in prebaked pie shell. Add
the grated cheese, then the dandelion greens. In a blender whiztogether the eggs and cottage cheese. Pour over the greens in the pie
shell. Bake at 350 degrees F for 35 minutes. Let stand a few minutes
before serving. Serves 6.
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76 The H emp Nut H ealt h and Cook book TM
Zucchini Casserole
4 medium zucchini (or yellow squash)
4 eggs
11
⁄ 2 cups bread crumbs11 ⁄ 2 cups HempNut ™
1 ⁄ 2 cup milk or milk alternative1 ⁄ 2 cup jalapeño cheese or HempNut ™ Cheese Alternative
3 tablespoons unbleached white flour
1 ⁄ 2 cup parsley
Grate up squash and cheese. Add a layer of half bread crumbs and
half HempNut™ to the bottom of an oiled baking dish (save the other
half for the topping). Add the rest of the ingredients to the squash
and cheese in a bowl and mix. Pour over the layer in the pan. Top with the remaining bread crumbs and HempNut.™ Bake at 325° F
for 30 minutes.
Falafel
4 cups cooked chickpeas (garbanzo beans)
To cook: rinse, soak overnight, rinse, then cook until tender in about
twice as much water as chickpeas (about 3 hours). Or use canned
chickpeas.
2 cloves gar lic
3 tablespoons HempNut ™
1 ⁄ 2 cup chopped onion1 ⁄ 2 teaspoon ground cumin
2 egg s
3 tablespoons unbleached white flour or Hemp Meal
cocoa butter for frying
Put the cooked chickpeas, garlic, and HempNut™ in a blender and
purée, adding a bit of the water the chickpeas were cooked in if
necessary. Pour into a bowl and add the next three ingredients. Chill
for 2 hours. Dust hands with flour and form the mixture into small
patties. Heat a skillet with cocoa butter and fry on each side till
golden. Serve with a Lemon HempNut™ Sauce.
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Chap t er 9 — H emp Nut
Recip es TM
Kicharee
2 cup s dri ed mun g bea ns
1 tablespoon coriander seed
11
⁄ 2 teaspoons whole cumin seed 8 cups water
11 ⁄ 2 cups long grain brown rice
2 tab les poo ns oli ve oil
2 teaspo ons tur mer ic
1 ⁄ 2 cup HempNut ™
grou nd sal t and pep per to tas te
Rinse the beans and soak overnight in water in the refrigerator. Rinse
them again in the morning. Grind the coriander and cumin with a
motar and pestle or a blender. In a skillet, roast the coriander andcumin on high heat, stirring constantly for about 3 minutes. Bring 8
cups of water to a boil in a large covered pot and add the remaining
ingredients except the HempNut.™ Simmer for about 11 ⁄ 2 hours.
Add the HempNut.™ Season with salt and pepper.
HempNut ™ Stuffing
1 ⁄ 2 cup chopped onion
1 ⁄ 2 cup melted butter
11 ⁄ 2 tablespoons sage1 ⁄ 2 cup HempNut ™
6 cups day old bread crumbs
1 cup water
sal t to tas te1 ⁄ 2 teaspoon black pepper
In a saucepan sauté the onion, butter, sage, and HempNut.™ Add the
bread and water, then salt and pepper and mix thoroughly. Place in
a baking dish and bake at 350° F for 30 minutes. Serves 4–6.
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78 The H emp Nut H ealt h and Cook book TM
Desserts
Pie Crust
1 ⁄ 2 cup whole wheat flour 1 ⁄ 2 cup unbleached white flour 1 ⁄ 2 cup HempNut ™
1 ⁄ 3 cup vegetable oil or HempNut ™ O il
3 tablespoons water 1 ⁄ 4 teaspoon salt
Combine the dry ingredients. Add the oil, water, and salt and stir to
make a crumbly dough. Press evenly into a 9-inch pie pan and chill
for 1 hour. Preheat oven to 400° F. Make pricks in the pie crust liberally
with a fork and bake for 12 minutes. Remove from heat and fill with
pie filling. Cook again depending on the pie filling.
Wheat-Free Pie Crust
11 ⁄ 4 cup HempNut ™
1 ⁄ 4 cup almond butter or HempNut ™ Butter 1 ⁄ 4 cup honey
Mix together and pat into pie pan. Can be baked at 375° F for 10 to
15 minutes before filling or used raw.
HempNut ™ Pie
11 ⁄ 2 cups HempNut ™
2 egg s
1 cup Grandma’s molasses 2 ⁄ 3 cup unrefined sugar
2 tab les poo ns vanill a ex trac t
2 tab les poo ns but ter
In an unbaked pie crust, sprinkle HempNut™ along the bottom. In a
mixing bowl, beat the eggs, then stir in the molasses, sugar, and
vanilla extract. Pour over the HempNut™ and dot with butter. Bake
in a preheated 450° F oven for 10 minutes, then reduce the heat to
325° F and bake another 35 minutes. Cool before slicing. Serves 6–8.
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80 The H emp Nut H ealt h and Cook book TM
Apple Cake
2 cup s unb lea che d whi te flo ur 1 ⁄ 2 cup honey
2 egg s 2 teaspo ons alu min um- free bak ing powder
1 teaspoon cinnamon
1 teaspoon ground cardamom
2 cup s pee led cho ppe d app les
1 ⁄ 4 cup vegetable oil
Preheat oven to 350° F. Mix together all ingredients and bake in a flat
cake pan for 35 to 45 minutes.
Frosting:
1 ⁄ 2 cup honey
2 tab les poo ns but ter
1 teaspoon vanil la extract
1 c up mi lk powder 1 ⁄ 2 cup HempNut ™ powdered in the blender
1 tablespoon rose water
Blend all ingredients. To color frosting pink, add 2 tablespoons beet
powder. To color frosting green, add the ingredients of 3 chlorophyll
capsules (without the gel cap itself).
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Chap t er 9 — H emp Nut
Recip es TM
Baked Apples
2 larg e app les
2 tab les poo ns rais ins1
⁄ 2 teaspoon cinnamon1 ⁄ 2 teaspoon ground cardamom
1 teaspoon vanil la extract
1 tablespoon toasted sesame oil
1 t ab le sp oon wat er
1 ⁄ 2 cup HempNut ™
Slice off the top of the apples and reserve for later. With a knife,
carefully cut out the core of the apples without cutting through to
the bottom. Mix all other ingredients together (besides the apples)
except the HempNut,™
then stuff them into the apples. Cover andbake at 375° for 40 minutes. For a juicier delight, cover the apples
halfway through the baking time. Cool a bit, sprinkle with
HempNut.™
Real Fruit Cake
1 cup pitted chopped dates
11 ⁄ 4 cup dried apples, diced
1 cup dried apricots, quartered
1 c up H em pN ut ™
3 ⁄ 4 cup unbleached white flour 1 ⁄ 2 teaspoon aluminum-free baking powder
1 ⁄ 4 teaspoon salt
3 eggs1 ⁄ 4 cup honey 1 ⁄ 2 cup molasses
1 teaspoon vanil la extract
Preheat oven to 300° F. Combine fruits and HempNut™ Add flour,
baking powder, and salt. Stir well. Beat eggs in a separate bowl, then
add honey, molasses, and vanilla and beat well. Add this to the dry
mixture and stir till moistened. Pour the ingredients into a well
greased ring mold or loaf pan. Bake for 1 hour. Cool for 10 minutes
before removing from the pan. Fruit cakes store well. Wrap in foil to
remain fresh. Can also be lightly doused with rum before storing.
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82 The H emp Nut H ealt h and Cook book TM
Blueberry Couscous Cake
3 ⁄ 4 cup couscous1 ⁄ 4 cup HempNut ™
11 ⁄ 2 cups vanilla amasake1 ⁄ 2 cup water 1 ⁄ 4 cup apple juice
pin ch sal t
Topping:
1 cup fresh or frozen blueberries
1 heaping teaspoon kudzu 2 ⁄ 3 cup apple juice1 ⁄ 2 teaspoon grated organic lemon peel
1 teaspoon vanil la extract
Combine the couscous, HempNut,™ amasake, water, juice, and saltin a saucepan. Heat and stir for 10 minutes. Couscous mixture will
soften. Pour into a cake pan and smooth it out. Arrange the
blueberries on the top. Dissolve the kudzu in apple juice; add the
lemon peel and heat, stirring until it thickens. Then add the vanilla
and pour over the blueberries and cake. Cool for one hour in the
refrigerator before serving.
Baklava
2 sti cks but ter
11 ⁄ 2 cups honey
1 teaspoon cinnamon
1 ⁄ 2 teaspoon ground cardamom1 ⁄ 4 cup rose water
1 tablespoon grated orange rind
1 pound box fi lo dough
4 c up s H em pN ut ™
Melt butter in a saucepan. In a bowl, make a syrup by mixing together
the honey, cinnamon, cardamom, rose water, and orange rind. Place
three sheets of filo dough into a baking dish about the same size as the
filo. Brush with the melted butter. Sprinkle a layer of HempNut.™ Add
some of the syrup to each layer. Add another three sheets of filo and
brush with butter. Again add another layer of HempNut,™ then three
sheets of filo and brush with butter. Pour the honey sauce over the
mixture and bake at 350° for 45 minutes.
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Chap t er 9 — H emp Nut
Recip es TM
Cookies
1 ⁄ 2 cup vegetable oil or HempNut ™ O il 1 ⁄ 2 cup honey
2 egg s1 teaspoon vanil la extract
11 ⁄ 2 cups unbleached white flour
1 c up H em pN ut ™
1 teaspoon ground cardamom or anise seed
Blend oil and honey. Mix in eggs and vanilla. Stir in flour, HempNut,™
and spices. Drop by spoonfuls onto lightly oiled baking sheet. Bake
at 350° F for 10 minutes.
Chocolate Chip Cookies
2 sti cks softe ned but ter
11 ⁄ 4 cups unrefined sugar
1 teaspoon vanil la extract
1 egg
2 cup s unb lea che d white flo ur 3 ⁄ 4 cups HempNut ™
1 package chocolate chips
1 teaspoon aluminum-free baking powder
Cream together the first four ingredients. Add the remaining
ingredients. Drop by spoonfuls onto a lightly oiled baking sheet. Bake
350° F for 10 minutes.
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84 The H emp Nut H ealt h and Cook book TM
Molasses Cookies
In a bowl put:
1 c up mo la ss es
1 c up H em pN ut ™
1 ⁄ 2 cup honey 1 ⁄ 3 cup vegetable oil cardamom1 ⁄ 2 teaspoon cardamom
1 teaspoon l iquid lecithin
1 c up o at me al
1 t easp oon se a salt
1 teaspoon vanilla
Mix well. Add:
3 tablespoons of grated unsprayed orange rind
1 tablespoon powdered ginger
Stir in:
21 ⁄ 2 cups of unbleached white flour
Preheat oven to 350° F. Mix well. Drop by spoonfuls onto a greased
cookie sheet. Bake 15 minutes.
Biscotti 2 egg s
11 ⁄ 2 tablespoon olive oil or HempNut ™ O il
1 teaspoon vanil la extract
11 ⁄ 2 cups unbleached white flour
21 ⁄ 2 tablespoons unrefined sugar
2 teaspo ons alu minum- free bak ing powder
1 c up H em pN ut ™
11 ⁄ 2 tablespoons anise seed, cinnamon, or ground cardamom (optional)
1 ⁄ 8 teaspoon salt
1 tablespoon grated lemon peel
Preheat the oven to 375° F. In a bowl, whisk together the eggs, oil,
and vanilla. In another bowl, sift together the flour, sugar, and baking
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Chap t er 9 — H emp Nut
Recip es TM
powder. Mix the egg mixture into the flour mixture and stir till
ingredients are well mixed, though it will be somewhat dry. Stir in
the HempNut,™ spices, salt, and lemon peel. On a floured surface
divide the dough and shape each portion into a log about 11 ⁄ 2 inches
wide and 8 inches long. With a sharp knife, cut the logs diagonally
into 1 ⁄ 2-inch slices. Bake, cut side down for 15 minutes. Turn and bake
another 15 minutes. Cool. Can be stored in an airtight container 3 to
4 weeks.
Bliss Balls
11 ⁄ 2 cups HempNut ™
1 c up p um pkin see ds
1/2 cup carob or chocolate powder
1 tablespoon bee pollen (optional)1 ⁄ 2 teaspoon cinnamon1 ⁄ 2 teaspoon ground cardamom
1 ⁄ 2 cup raisins
2 tab les poo ns alm ond but ter or Hem pNu t ™ Butter 1 ⁄ 2 cup honey or maple syrup
1 teaspoon vanil la extract 1 teaspoon peppermint extract
In a large bowl, put 1 cup of the HempNut™ as well as the pumpkin
seeds, carob or chocolate powder, bee pollen, cinnamon, cardamom,
and raisins. In a separate bowl, put all the other ingredients, except
the remaining 1 ⁄ 2 cup HempNut,™ and mix well. Now mix the two
bowls of wet and dry ingredients together and stir. Form into 1 ⁄ 2-inch
diameter balls with your fingers and roll each ball in the remaining
HempNut.™ Store in the refrigerator.
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86 The H emp Nut H ealt h and Cook book TM
Hip Squares
1 cup oats
1 cup raw pumpkin seeds
2 cup s honey 1 c up raw Hem pNut ™
2 tab les poo ns tah ini
Preheat oven to 325° F. In an oiled 8-inch square baking dish, spread
the oats and seeds (leave out HempNut™). Bake for 20 minutes.
During this time, stir twice to prevent over-browning. Transfer to a
medium-sized bowl. In a saucepan, bring honey to a boil and simmer
7 minutes or until honey reaches 275° F. Initially, the honey will
expand; when it condenses it is ready. Add the HempNut™ to the oat
mixture. Stir in tahini and pour over seed/oats mixture. Stir tocombine evenly. Transfer to oiled baking pan. Allow to cool 2 minutes,
then cut with a moist knife into 2-by-11 ⁄ 2-inch squares. Wrap into wax
paper and store in a cool dry place.
Date Bread Pudding
13 ⁄ 4 cup whole grain bread, broken into small pieces3 ⁄ 4 cup HempNut ™
1 cup chopped pitted dates
3 ⁄ 4 cup apple juice
Combine all dry ingredients in a baking dish. Add the apple juice.
Cover and chill for several hours. Serve with HempNut™ Cream .
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Chap t er 9 — H emp Nut
Recip es TM
Rice Pudding
21 ⁄ 2 cups brown rice
6 c up s ap pl e juic e
2 cup s mil k or Hem pNu t ™
milk, or other milk alternative3 ⁄ 4 cup raisins
1 c innamon sti ck
1 teaspoon ground cardamom
1 vanilla bean, split down the middle
pinch of salt
2 tab les poo ns Hem pNu t ™
1 ⁄ 2 teaspoon grated organic orange rind
Garnish:
1 ⁄ 2 cup HempNut ™
Mix together the rice, apple juice, milk, raisins, cinnamon stick,
cardamom, vanilla bean, and salt in a heavy cooking pot. Simmer at
very low heat for 3 to 4 hours, stirring occasionally. If all the liquid
gets absorbed, add more apple juice. Once the rice is soft, put the
2 tablespoons of HempNut™ in a blender with 1 cup of rice. Blend
until smooth, then return to the cooking pot. Add the orange peel.
Garnish with the 1 ⁄ 2 cup HempNut.™ This can be eaten for breakfast,
lunch, or as dessert!
Banana Pops
2 tab les poo ns hot wate r
1 ⁄ 3 cup chocolate or carob powder
2 teaspo ons hon ey
4 ripe peeled bananas, cut across the middle
pop sic le sti cks1 ⁄ 2 cup HempNut ™
Make a coating by mixing the hot water, chocolate or carob powder,
and honey to make a paste that is not too thick or thin. Insert a
popsicle stick into each banana half and dip into the syrup, coating
completely. Then roll them in the HempNut.™ Place on wax paper
and freeze. Eat while still frozen.
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88 The H emp Nut H ealt h and Cook book TM
Baked Bananas
4 bananas1 ⁄ 3 cup molasses
1 tablespoon butter 1 c up H em pN ut ™
Peel bananas and slice lengthwise and crosswise each once, making
32 pieces total. Layer-one half of the bananas in a 1-quart baking
dish. Cover with remaining bananas. Pour molasses over the bananas.
Add chopped pieces of butter. Broil for 10 minutes, 6 inches away
from the broiler. Add the HempNut.™
Chocolate Torte
3 ⁄ 4 cup butter 1 ⁄ 2 cup honey
6 eggs
1 cup melted chocolate chips
2 cup s Hem pNu t ™
Preheat oven to 375° F. Mix all ingredients together. Bake for
10 minutes, then lower the heat to 325° and bake another 20 minutes.
Cool and frost with a frosting made by melting the following in a
double boiler:
1 cup chocolate chips
6 tablespoons cream
Remove from heat and add:
1 tablespoon butter
Stir together and use to frost the cooled torte.
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Chap t er 9 — H emp Nut
Recip es TM
Brownies
2 sti cks but ter
5 ounces unsweetened chocolate
13
⁄ 4 cups brown or unrefined sugar 5 eggs
2 teaspo ons vanill a ex trac t
1 cup unbleached white flour 1 ⁄ 4 cup HempNut ™
Preheat oven to 350° F. Melt butter in a saucepan, adding broken
pieces of chocolate; stir till melted and remove from heat. Cream
together sugar, eggs, and vanilla. Blend butter-chocolate com-
bination into sugar-egg mixture. Stir in the flour and HempNut.™
Pour into an oiled 9-by-13 inch baking pan. Bake 30 minutes.
Caramel Popcorn
1 cup honey
1 tablespoon butter (optional)
4 quarts of popped corn
1 c up H em pN ut ™
In a saucepan, bring the honey to a boil at medium heat. Lower heat
and simmer for 7 minutes without stirring or until honey reaches
265° on a candy thermometer. At first the honey will be frothy, but it
will cool darker and thicker. Remove from heat, add butter, and stir
to melt. Add the honey mixture to the popcorn. Handle with care as
it is hot! Add HempNut™ and stir with a long spoon.
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90 The H emp Nut H ealt h and Cook book TM
Cheesecake
Crust:
10 graham crackers1
⁄ 4 cup HempNut ™
2 tab les poo ns vegeta ble oil
2 tab les poo ns honey
3 tablespoons water
In a blender or food processor, crumble the graham crackers into
crumbs, then mix with the remaining crust ingredients.
Filling:
2 cake s sil ken -t ype tof u1 ⁄ 3 cup milk or milk alternative
2 egg s (op tio nal )
1 teaspoon vanil la extract 1 ⁄ 3 cup maple syrup
2 tab les poo ns lem on jui ce
fresh fruit such as raspberries, blueberries, peaches, mango, and blackberries
(go for color contrast)
1 c up H em pN ut ™
Preheat the oven to 350° F. In a blender or food processor, purée the
tofu in small batches using at least 1 tablespoon of the milk to help
it emulsify. As it gets blended, mix that and the milk, eggs,
vanilla, maple syrup, and lemon juice. Pour over pie crust. Bake
for 45 minutes. When cool, arrange fruit on top and sprinkle
with HempNut.™
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Chap t er 9 — H emp Nut
Recip es TM
Gingerbread
1 c up mo la ss es1 ⁄ 2 cup vegetable oil
2 teaspo ons gin ger powder or grat ed fres h gin ger 11 ⁄ 2 cups unbleached white flour
1 ⁄ 2 cup HempNut ™
1 te as po on s al t
1 teaspoon aluminum-free baking powder
1 cup water, milk, or milk alternative
Preheat oven to 350° F. Beat together the molasses and oil, then beat
in the other ingredients. Bake for 40 minutes in an 8-by-8-inch square
pan. Serve with HempNut™ Cream.
HempScream®
1 c up H em pN ut ™
3 cups water 1 ⁄ 2 cup honey
1 tablespoon vanilla extract 1 ⁄ 4 teaspoon salt
Process all ingredients in a blender until smooth. Strain. Then process
in an ice cream maker.
Cherry Ice Cream
1 ⁄ 4 cup HempNut ™
1 cup water
3 cups frozen or fresh pitted cherries1 ⁄ 4 cup apple juice frozen concentrate
1 teaspoon vanil la extract
Blend the HempNut™
and water for 3 minutes and strain. Rinse theblender, then blend the strained Hemp milk and remaining
ingredients. Process in an ice cream maker.
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92 The H emp Nut H ealt h and Cook book TM
Stuffed Dat es
6 Medjool dates, sliced lengthwise and pit removed 1 ⁄ 2 cup HempNut ™ ground in the blender
12 almonds
Stuff each date with HempNut™ and place an almond on top.
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10Epilogue: Hempseed CurdManufacture by the Hmong/Miaoof Yunnan Province, ChinaBy Robert C. Clarke, International Hemp Association <[email protected]>
Throughout China’s long history, hemp was a much
more important crop for both fiber and food than it is today. Han
Chinese, as well as the minority nationalities, regularly made a
nutritious, tofu-like curd from hempseed.
Presently, only a few rural Chinese with strong cultural links to
hemp continue to make hempseed curd. It is considered a rich,
nutritious food and therefore used sparingly.
The following account is from a
session with Miao/Hmong
respondents within my study
area who arranged for me to
experience hempseed “tofu”
first-hand in March 2000.
Step 1 Hempseed is thoroughly
washed with clean water before
making curd. The wet hempseed is
then ladled one scoop at a time into
the mouth at the top of the stone mill.
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94 The He mpNut He alth and Cookbook TM
Step 2 The coarsely ground, wet
hempseed mash squeezes out from
the side of the mill. The seeds are
milled only once.
Step 3 When enough hempseed has been ground
for one meal, the seed mash is scraped into a bucket
at the end of a hollowed tree trunk. The mill is then
rinsed with fresh water, and all of the seed mash and
rinse water is collected together in the bucket. The
pieces of seed shell sink to the bottom of the milky
hempseed-water suspension.
Step 4 The seed mash and water
mixture is poured into a rice sack and
squeezed to collect the hempseed
“milk” in the bucket. The hempseed
“cake” left behind is fed to cattle.
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Chapte r 10 — Epilog ue : He mpse e d Curd Manufac ture
Step 5 As the hemp milk simmers at a low boil,fennel greens are added to the mixture before it
begins to curdle. The fennel greens taste great and
hold the soft curd together. After about half an hour,
the curds and fennel greens have floated to the top
and are removed to the table to be consumed.
Step 6 A meal for 15 featuring hempseed curd an
fennel greens. The vegan, creamy hempseed curd is
very tasty. If congealed more and drained, it would
a similar product to soybean tofu.
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Nutritional Information
Table 1: Nutritional information per 100 grams of HempNut,™ HempNut™ Oil, and various forms of hempsee
Whole HempNut™ Hempseed HempseeHempNut™ Hempseed Oil Meal Sprouts
Calories 567 503 730 452 192
Protein, g 30.6 22.5 0.0 26.0 10.4
Total Fat, g 47.2 30.0 81.0 20.0 4.4
Saturated Fat, g 5.2 3.3 9.0 2.2 n/aMonounsaturated Fat, g 5.8 3.7 10.0 2.5 n/a
Polyunsaturated Fat, g 36.2 23.0 62.0 15.3 n/a
Carbohydrate, g 10.9 35.8 0.0 41.0 27.8
Ash, g 6.6 5.9 n/a 5.5 2.7
Moisture, g 4.7 5.7 19.0 7.0 54.7
Linoleic acid (LA), g 27.6 17.5 57.0 11.7 n/a
Linolenic acid (LNA), g 9.2 5.5 19.0 3.7 n/a
Gamma-linolenic acid (GLA), g 0.8 0.5 1.7 0.3 n/a
Total Essential Fatty Acids, g 36.2 23.0 76.0 15.4 n/a
Palmitic acid 16:0, g 3.4 2.2 4.9 1.5 n/a
Arachidic acid 20:0, g 0.5 0.2 0.4 0.1 n/aOleic acid 18:1, g 5.8 3.7 12.0 2.5 n/a
Stearic acid 18:0, g 1.5 0.9 2.1 0.6 n/a
Cholesterol, mg 0.0 0.0 0.0 0.0 0.0
Total Dietary Fiber, g 6.0 35.1 0.0 36.5 20.1
Sugars, g 2.0 n/a 0.0 5.0 n/a
Vitamin A (B-Carotene), IU 231 3.7 19.0 n/a 50.0
Thiamine (Vitamin B1), mg 1.4 0.9 n/a n/a 0.2
Riboflavin (Vitamin B2), mg 0.3 1.1 n/a n/a 0.2
Vitamin B6, mg 0.1 0.3 n/a n/a 0.2
Niacin (Vitamin B3), mg n/a 2.5 n/a n/a n/a
Vitamin C, mg 1.0 1.4 n/a n/a 2.0Vitamin D, IU 0.0 10.0 n/a n/a 1492.2
Vitamin E (dl-A-tocopherol), IU 9.0 3.0 1.0 n/a 4.0
Sodium, mg 9.0 0.0 n/a 0.0 8.9
Calcium, mg 78.6 1.7 n/a n/a 176.5
Iron, mg 9.35 0.2 n/a n/a 4.8
n/a = not available
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98 The H emp Nut H ealt h and Cook book TM
Table 2: Amino acid assay per 100 grams of HempNut.™
Alanine 1.22%
Arginine 3.35%
Aspartic acid 2.97%
Cystine/cysteine 0.39%
Glutamic acid 5.31%
Glycine 1.21%
Histidine* 0.90%
Isoleucine* 1.14%
Leucine* 1.88%
Lysine* 0.91%
Methionine 0.57%
Phenylalanine 1.14%
Proline 1.43%
Serine 1.60%
Threonine* 1.03%
Tryptophan* 0.39%
Tyrosine 1.04%
Valine* 1.42%
Meth+cys* 0.96%Phen+tyr* 2.19%
*Essential amino acid
Protein Digestibility 0.93
PDCAAS 0.46
PER 1.87
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Glossary
Achene A fruit with a hard shell surrounding it, such as hempseed
or almond.
Adherent The resin that adheres to the outside of the shell of the
hempseed. It contains a minute amount of THC which, if not
removed, may end up in a finished product.
Albumin A simple type of globular protein, the main protein inhuman blood. Good sources include egg white and hempseed.
A very efficient and highly digestible protein and a major source
of free radical scavengers.
Bio-remediation The cultivation of hemp on soils contaminated
with heavy metals (near the sites of nuclear accidents) in order
to purify the soil and aid in re-cultivation. Hemp yield and fiber
quality are not different from those grown on non-contaminated
soils. Hemp removes heavy metals from soils and accumulates
them in the roots, seeds, and leaves. Hempseed from these plants
must not be used for any food or animal feed.
Cannabinoid A class of constituents found only in the resin of
flowering tops of Cannabis, including cannabinol (CBN),
cannabidiol (CBD), and tetrahydrocannabinol (THC). Most are
not psychoactive, and some are probably of medicinal value.
They have not been adequately researched in the United States
because all Cannabis, including drug-free industrial hemp, is
classified as a Schedule I drug by the DEA, making it unavailablefor medical use and research.
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100 The H e mpNu t H e alth and C ookb ook TM
Cannabis A genus of the plant that includes hemp and marijuana.
This term refers to the plant itself. Species usually is sativa,
further classified as C. indica, C. ruderalis, and others. See also
Hemp and Marijuana.
Cannessence™ HempNut, Inc.’s brand of Cannabis essential oil,
made from hemp or marijuana cultivars. It is derived through a
steam-distillate water process that discards nearly all THC. Used
for its aromatic components, primarily mono- and sesqui-
terpene, Cannessence smells sweet and much like Cannabis. It
has anti-viral, anti-fungal, and anti-bacterial properties similar
to tea tree oil, but with less drying of the skin. Also has
aromatherapy properties. A number of body care, perfume, and
food products have been produced with this fragrance or flavor.
CBD Cannabidiol, a cannabinoid found in Cannabis. Found more
in hemp than marijuana cultivars. Called “anti-THC,” as it lodges
in the brain’s receptor sites, blocking the THC molecule, so no
euphoria is caused. Has documented medicinal properties as an
analgesic, anti-psychotic, anti-convulsant, anti-inflammatory,
and others.
Cultivar A variety or strain of a plant. There might be as many as
10,000 cultivars of Cannabis; exact number is unknown.
DEA The U.S. Drug Enforcement Administration. Started by then-
President Nixon as a federal police agency controlled by the
White House, free of congressional control. Early years often
targeted antiwar protesters and political activists. The fact that
the DEA decides whether to issue a “Producer of Marihuana”
permit to the applying hemp grower is the main political obstacle
to the re-introduction of industrial hemp in the United States.
The DEA steadfastly maintains that “hemp is marijuana and
marijuana is hemp.” Its “Marijuana Eradication Program” of 1998 was directed against industrial hemp—drug-free “ditchweed”
usually pulled up by local police.
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Glossary 1
De-fatted hempseed meal The presscake by-product of hempseed
oil extraction, sometimes called hemp meal or seed cake. Usually
contains two-thirds less essential fatty acids than whole
hempseed, but more protein and fiber. Gluten-free, it has been
approved as a safe ingredient by the Celiac Society. Valuable
animal feed. Hemp beer brewers use it as flavoring. Popular with
manufacturers because of its low cost.
De-hulled hempseed See Shelled hempseed or Hulled hempseed.
Edestin A crystalline globulin protein obtained especially from
hempseed, containing all the essential amino acids. From the
same Greek root as edible. Considered a very digestible form of
protein. Earlier in the 20th century, it was used in chemistry,
science, and animal nutrition and as a workhorse protein.
Essential fatty acids Sometimes called “good fats,” these are the two
fatty acids that the human body cannot manufacture, so they
must come from dietary sources. They are linoleic acid (LA,
18:2w 6) and alpha-linolenic acid (LNA, 18:3w 3). The 3:1 ratio
of LA to LNA in hempseed oil has been recommended as optimal
for long-term health maintenance. EFAs serve as raw materials
for cell structure and as precursors for the synthesis of many of
the body ’s biochemicals. Because they are not primarily converted as energy sources, hempseed oil could be considered
a “diet” oil. Recommended daily allowance is 1.4 to 4.6 grams of
LNA and 8 to 14 grams of LA.
Fractured hempseed Whole hempseed that is run through an
impact sheller, then packaged and sold without screening or
sieving. It is a simple way to comply with USDA requirements
regarding sterilization. Innovated by Canadian companies.
Geschälter Hanfsamen Shelled hempseed in German. Usually translated as “peeled hemp seed.” See also Shelled hempseed.
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GLA Gamma -linolenic acid (GLA, C18:3w 6) is derived from the
essential fatty acid LA. Good sources of GLA include hempseed
and hempseed oil (2 to 6 percent GLA in whole hempseed), blue-
green algae Spirulina, evening primrose oil, black currant seed
oil, borage oil, and some fungal oils. Its alleviating action on
psoriasis, atopic eczema, and mastalgia are well researched. GLA
has also been under investigation for its beneficial effects in
cardiovascular, psychiatric, and immunological disorders.
GMO Genetically modified organism. A controversial technique
whereby genes from one plant or animal are inserted into the
genes of another plant or animal, usually across species’
boundaries. Also called genetically engineered organism.
HACCP Hazard Analysis and Critical Control Point (pronounced
“HAY-sep”). A document, process, and protocol for handling
and preparing commercial food. Allows identification of
potential hazards and specifies means to prevent the hazard
from occurring. Because it will eventually be required
of all food producers, the Hemp Food Association
<http://www.HempFood.com> is preparing a suggested
HACCP plan for the hempseed food industry.
Hemp The virtually drug-free version of Cannabis. In many countries it is defined as containing less than 0.3 percent THC,
the intoxicant found in marijuana. Such a drug model
designation reduces technical innovation and allows control of
the planting-seed market. Industrial hemp varieties are not
capable of intoxication due to the very low THC level and the
high level of CBD found in most hemp cultivars. Called Hanf
in German, chanvre in French, hennep in Dutch, cañamo in
Spanish, canapa in Italian, konopi in Russian, kannab
in Persian, kanop in Armenian, kanas in Celtic, hampa in
Swedish, kanneh or kinnab in Arabic, kannabis in Greek ,
cannabis in Latin, kannapes in Lithuanian, hamppu in Finnish,
and asa in Japanese.
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Glossary 1
Hempeh™ Our brand of tempeh, a 2,000-year-old cultured soyfood
from Indonesia, to which we add HempNut.™ It is meaty in taste
and appearance and very high in protein, isoflavones, and fiber.
Often contains vitamin B12, which is otherwise hard to get in
vegan diets.
Hemp flour A popular but misleading term for de-fatted hempseed
meal. Could include flours other than hemp. See also De-fatted
hempseed meal.
Hemp grain A term for technical hempseed, to differentiate from
agricultural hempseed for planting a hemp crop.
Hemp meal See De-fatted hempseed meal.
Hempnut A misused term for shelled hempseed. Confusingly similar
to HempNut, the brand name invented by the first company,
HempNut, Inc., to research, develop, market, and popularize
shelled hempseed. Recently adopted by European companies
and changed to the literal, but novel, German translation
Hanfn ü sse. See also Shelled hempseed and HempNut.™
HempNut™ Our original, trademarked brand of shelled hempseed,
invented by Richard Rose.
Hempseed The seed of the plant Cannabis. Actually not a true
seed, but an achene, a term for a tiny fruit covered by a hard
shell. Called Hanfsamen in German, graine de chanvre in
French, hennep samen in Nederlandse (Dutch), and ma zi in
Chinese. Hempseed is a superior plant food because of its high
content of all essential amino acids and the two essential fatty
acids, the latter in a ratio required for good human nutrition,
and because of its significant content of gamma -linolenic and
stearidonic acid.
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104 The H e mpNu t H e alth and C ookb ook TM
Hempseed oil The oil extracted from industrial hempseed. It is an
exceptionally rich source of polyunsaturated fatty acids, with
uses similar to those of linseed oil. The oil has been used
industrially, cosmetically, and nutritionally for many
generations; it served as the first fuel for the diesel engine.
However, the nutritional qualities of the oil are particularly
important. Available in gel caps or bottles at food stores. The
by-product of hempseed oil manufacture is variously called
presscake, seed cake, hemp meal, or de-fatted hempseed meal.
See also De-fatted hempseed meal.
Hempseed protein Primarily about one-third edestin and two-
thirds albumin. A complete protein, it is suitable for animal feed
as well as human food. Heat treatment denatures this proteinand renders it insoluble, possibly affecting digestibility. A 1998
study suggested that hempseed protein was “most similar to a
methionine-rich protein of Brazil nut (Bertholletia excelsa) and
to Mabinlin IV, a sweetness-inducing protein of Capparis
masaikai. The high methionine content and the absence of
trypsin inhibitory activity suggested that the seed protein can
be used to improve the nutritional quality of plant food-stuffs.”
HFA The Hemp Food Association is the only trade group dedicated
solely to expanding and enhancing the state of hempseed foods.Members promise to abide by certain quality standards. Has
the largest Web site on hempseed and hemp foods.
<www.HempFood.com>. Founded by Richard Rose.
Hulled hempseed Same as shelled hempseed. The first English
name for it, coined by Richard Rose. Preferred term is now
shelled hempseed, as the shell is not a hull; and hulled
hempseed can sound confusingly similar to whole hempseed.
See also Shelled hempseed.
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Glossary 1
Drawings of hempseed. By Robert C. Clarke—Hemp International Association.
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106 The H e mpNu t H e alth and C ookb ook TM
Marijuana The high-THC version of Cannabis , used medicinally
and recreationally throughout history. Grown horticulturally
with much space around it and bushy like roses, whereas hemp
is grown as a crop, closely spaced in rows, like corn, with just a
few leaves at the top. Rarely taller than 6 feet, marijuana looks
very different from hemp, which grows as tall as 20 feet.
Omega-3 A category of polyunsaturated fatty acids found in
hempseed, including LNA, SDA, DHA, and EPA. Best sources are
hempseed, flax, walnut, and fish oils. The essential fatty acid LNA
usually accounts for approximately 15 to 25 percent of the total
fatty acid content of hempseed.
Omega-6 A category of polyunsaturated fatty acids found in
hempseed, including LA, GLA, and AA. Good sources include
hempseed, flax, canola, soybean, walnut, and dark green leaves.
The essential fatty acid LA accounts for approximately 50 to
70 percent of the total fatty acid content of hempseed.
Omega-9 A category of non-essential monounsaturated fatty
acids including oleic acid, which makes up 75 to 80 percent of
olive oil.
Organically grown Grown without the use of synthetic chemicals.
Certification must be effected by a third party. Virtually all
hempseed is “unsprayed,” because it rarely needs herbicides or
pesticides. It requires nitrogen for fast growth. The USDA and
certain states have laws requiring strict adherence to organic
standards by farmers and processors.
Pericarp The shell of a hempseed.
Peroxide value A measure of rancidity over time. Varies by product,
but high-quality hempseed oil ranges from 0.5 to 5 meq (milli-
equivalents). Noticeable rancidity in hempseed oil generally
occurs around 7. The EU limit for food oils is 10.
Presscake The by-product of hempseed oil manufacture, also called
seed cake, hemp meal, or de-fatted hempseed meal. See also
De-fatted hempseed meal.
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USDA The U.S. agency with true jurisdiction over industrial hemp
growing, although, years ago, the DEA exerted its authority over
hemp farming (authority can be transferred from one agency
to another only after public hearings, which were not held). To
stop “noxious weeds,” including hemp, from growing and
proliferating, the USDA requires whole hempseed to
be sterilized.
Viable hempseed Hempseed which, if planted, will grow (not
merely sprout) to become a plant. In the United States, whole
hempseed is required to be non-viable through sterilization.
Apart from just shelling the seed, sterilization can be effected
through the use of heat (steam or dry heat at 212° F for 15
minutes), radiation, or fracturing. It must be performed in afacility certified by the USDA.
Whole hempseed Hempseed with an intact shell. It is not a true seed
but an achene, a tiny fruit covered by a hard shell. Whole
hempseed contains approximately 20 to 25 percent protein, 20 to
30 percent carbohydrates, 25 to 35 percent oil, and 10 to
15 percent insoluble fiber, as well as a rich array of minerals,
particularly phosphorous, potassium, magnesium, sulfur, and
calcium, along with modest amounts of iron and zinc. It is also
a fair source of carotene, a Vitamin A precursor, and a potentially important contributor of dietary fiber. Shelling increases
nutritional content (except fiber) by approximately 40 percent.
In Chinese medicine whole hempseed is believed to act on the
spleen, stomach, and large intestine meridians and to relieve
constipation. Indications include blood deficiency and
deficiency of body fluid.
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1
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About the Authors
Brigitte Mars is an herbalist and nutritional consultant from Boulder,
Colorado, who has been working with Natural Medicine for 30 years.
She teaches Herbology through The Rocky Mountain Center for
Botanical Studies, The Boulder College of Massage Therapy, and
Naropa University.
Brigitte has a weekly Boulder radio show called “Naturally” and is
the formulator for UniTea Herbs. She has written articles published
in Let’s Live, Natural Health, Delicious, The Herb Companion, Herbs
for Health, and Mothering magazines. She is a professional member
of The American Herbalist Guild.
Her tapes are called The Herbal Renaissance and Natural Remedies
for a Healthy Immune System. She is the author of Herbs for Healthy
Hair, Skin and Nails, Natural First Aid, and Dandelion Medicine.
She is also the author of the CD-ROM Herbal Pharmacy.
Brigitte’s Web site is <http://www.indra.com/~brigitte/>.
Richard Rose is founder and president of Rella Good Cheese
Company (formerly known as Sharon’s Finest), a food product
development and marketing firm located in Santa Rosa, California,
since 1986. He is also founder and president of HempNut, Inc., a food
company specializing in researching, developing, and marketing
hempseed foods, the first two of which were introduced in 1994.
Cooking since childhood, he has been making and marketing
natural foods commercially since 1979. In the 1980s, Richard
invented and marketed more than 60 new products based on tofuand soymilk, and was the only small or natural food company to be
named one of the “Top Ten Innovators of 1985” by Food and
Beverage Marketing magazine.
In 1981, he opened and ran one of the first vegan restaurants in
California, using mostly soyfoods. In 1986, Rella’s main product,
Brigitte Mars
Richard Rose
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118 The H emp Nut H ealt h and Cook book TM
TofuRella,® was introduced, sales of which landed the firm on the
Inc. 500 list of fastest growing companies in the U.S. in 1993 (950%
growth in five years), and is still sold today in supermarkets and
natural food stores in the U.S., Canada, and Europe.
Richard earned a BA degree and an MBA. As a vegetarian for 31 years
and a vegan for 21, his personal mission is to popularize the use of
hempseed for food. Responsible for conceiving and introducing the
HempNut™ brand of fine foods, he was awarded the 1997 Hemp
Times “Bioneer Award” for Outstanding Achievement in Food, the
1997 HempWorld “Hempy Award” for Food, and the 1998
HempWorld “Hempy Award” for Product Innovation.
He is directly responsible for the use of hempseed in more than
35 hemp industry meals. He is the founder of the Hemp Food
Association, co-Chair of the Food and Oil Council, past Treasurer and
Director of the Hemp Industries Association, and a member of the
International Hemp Association, the North American Industrial
Hemp Council, Social Venture Network, Provender Alliance, and the
Institute of Food Technologists.
Richard may be reached via e-mail at <[email protected]>.
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1
Resources
Brigitte Mars Web: www.indra.com/brigitte/
E-mail: [email protected]
Hemp Food Association Web: www.HempFood.com
E-mail: [email protected]
Hemp Industries Association Web: www.thehia.org
E-mail: [email protected]
HempNut, Inc. Web: www.TheHempNut.com
E-mail: [email protected]
Humboldt Hemp Foods E-mail: [email protected]
International Hemp Association E-mail: [email protected]
Manitoba Industrial Hemp Alliance
E-mail: [email protected]
North American Industrial Hemp Council
Web: www.naihc.org
E-mail: [email protected]
Soyfoods Center Voice: (510) 283-2991
www.Links
canada-hemp.com
hanfsamen.com
harmonyfestival.com
hemp4us.com
hempcheese.com
hempeats.com
hemplipbalm.com
hempnutbook.com
hempnutburger.com
hempnutcafe.com
hempnutcheese.com
hempnutchips.com
hempnutchocolate.com
hempnutclub.com
hempnutoil.com
hemptreats.com
nutty4hemp.com
rella.com
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1
Fine Foods fromHempNut, Inc.
The following foods, and soon many more, are available
in the U.S. and Canada. And look for our products soon in Europe.
We sell direct to consumers, via e-mail at <[email protected]>
or on our Web site <www.HempFood.com>), or by calling us at
(707) 571-1330 or toll-free at (877) HEMPNUT.
This is The Original HempNut™—perhaps the most
important new invention for hempseed ever ! We took
whole hempseed and removed the shell . . . and the result
is HempNut™ brand shelled hempseed.
It tastes like sunflower seed or pine nut, looks like sesame
seed, and can be used in literally any recipe, it’s that
versatile. Plus it contains about 40 percent more nutrition
than whole hempseed. In fact, it might be the most
nutritious plant food available. Raw, vegan, and now
again organically grown.
HempNut™ Hempeh™ Burger is the first 100 perce
vegetarian organic tempeh burger made from hempsee
Smoked for your dining pleasure, it’s ready for the grill
oven. We use HempNut™
for more nutrition and bettflavor. Because it’s so high in soy protein it may cut your ri
of heart disease. Our Hempeh™ Burger is perhaps the mo
nutritious veggie burger available.
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122 The H e mpNu t H e alth and C ookb ook TM
HempNut™ Lip Balm is the first and only one made from HempNut™
brand hempseed oil! Because it’s high in essential fatty acids, it’s great for
protecting and healing the skin. And it has superior “slip” thanks to the
high quality oil we use. Also contains comfrey and calendula, healing
HempNut™ Butter is the most nutritious nut butter available.
Made with HempNut™ shelled hempseed, organic peanuts, and sea
salt, it is creamy and tastes like almond butter. And we dry roast it
for the finest flavor. We call HempNut™ Butter “the Peanut Butter
of the New Millennium.” Vegan and 49 percent organically grown
ingredients, soon 100 percent.
HempNut™ Cheese Alternative is the first and only cheese made
from hempseed! Just like cheese it’s firm when cold and melts
easily when heated. Plus it tastes great. And it’s low in fat, free
of lactose and cholesterol. HempNut™ Cheese Alternative was
formerly known as HempRella.
herbs for the skin. Plus SPF-15, to minimize the sun’s
harmful effects. Made with vegan candelilla wax
instead of beeswax. In two popular flavors: tangerine
and spearmint.
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Fine Food s from H e mpNu t, Inc. 1
Hempseed Oil HempNut™
Hempseed Oil isthe first hemp oil good enough to put our
name on it. Made to stringent standards, it is
the finest hempseed oil available today
anywhere. Made in England from unsterilized
hempseed, its quality is obvious at first look
and taste. And soon it will be certified organic
and kosher, also. Contains no genetically
engineered ingredients. Also available in bulk
pack, and in a refined version.
Ingredients: raw, unsterilized hempseed, 1,000
ppm Vitamin E tocopherols added to protect
quality. Is 80 percent omega -3 and omega -6
essential fatty acids.
Whole Food Bar Packed with anti-oxidan
HempNut™ Butter, a layer of dark chocolate, an
sweetened with organic agave, a plant from Mexic
That sugar is considered safer for diabetics an
doesn’t cause a “sugar rush.” Contains no genetica
engineered ingredients. 65 percent certified organ
ingredients. Ingredients: agave syrup (organic aga
nectar, agavulin, brown rice syrup, malted barl
powder), organic rolled oats, semi-sweet da
chocolate, organic HempNut™ Butter (HempNu
brand organic shelled hempseed, organic peanut
non-GMO soy rice crisps, non-GMO soy protein isolate, rice bran, vitamins A, C, and E, green t
extract, and sea salt. Shelf life: 6 months. Chocolatey flavor. Contains omega -3 and omega -6 essent
fatty acids, 100 percent RDA of Vitamins A, C, E, plus grapeseed extract.
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124 The H e mpNu t H e alth and C ookb ook TM
Coming Soon from HempNut, Inc..
Toasted HempNut,™ an organic dark chocolate bar, Cannessence™
essential oil, organic blue corn chips, HempScream® frozen dessert,
organic hemp meal, and more.
Chocolate Chip Cookies It’s the classic moist cookie. Ingredients:
organic dehydrated cane juice, chocolate chips, organic wheat flour,
organic oat flour, butter, HempNut™ brand organic shelled
hempseed, organic eggs, organic molasses, organic vanilla,
aluminum-free baking soda, and sea salt. Contains omega -3 and
omega -6 essential fatty acids and is 70 percent organic.
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Business Opportunities
Join the HempNut™ Alliance All of our products are available in
bulk or private label for distributors, manufacturers, and
foodservice operators. Most are available certified organic and
kosher. We guarantee the best quality at the best price, period. We
offer POP, line art, ad slicks, a complete merchandising program,
and more. And we offer free R&D and marketing consulting. Put our
20 years of food experience to work for you!
Ask us about business opportunities selling HempNut™ products in
your town, or at festivals and fairs. We have the tools to help you “do
well by doing good.”
Nutty about Hemp? Then join the Hemp Nut Club! Just send an
e-mail to <[email protected]>. Get news, facts, help, and
surprises.