Three no-cook snack ideas using shelled hemp seed. All preserve hemp's fatty acid profile by avoiding heat, all keep well in standard refrigeration, and all use ingredients available at any Canadian grocery store.
Hemp seed trail mix
Yields 4 cups. Prep 10 minutes.
- 1 cup shelled hemp seed
- 1 cup raw almonds
- 1/2 cup raw cashews
- 1/2 cup pumpkin seed kernels
- 1/2 cup dried cranberries or raisins
- 1/2 cup dark chocolate chips (70% or higher)
Method: Combine all ingredients in an airtight container. No further preparation needed. Approximately 175 calories and 7 grams of protein per 1/4 cup serving. Keeps refrigerated for one month.
Hemp yogurt dip
Yields 1.5 cups. Prep 5 minutes.
- 1 cup plain Greek yogurt
- 1/4 cup shelled hemp seed
- 2 tablespoons lemon juice
- 1 small garlic clove, minced
- 2 tablespoons chopped fresh dill or parsley
- 1/2 teaspoon salt
- Cracked black pepper to taste
Method: Whisk all ingredients together. Refrigerate at least 30 minutes for flavours to meld. Serve with raw vegetables, pita chips, or as a sandwich spread. Approximately 60 calories and 5 grams of protein per 1/4 cup serving.
Hemp seed energy clusters
Yields 16 clusters. Prep 20 minutes plus chilling.
- 1 cup rolled oats
- 1/2 cup shelled hemp seed
- 1/2 cup nut butter (almond or peanut)
- 1/3 cup honey or maple syrup
- 1/4 cup ground flax
- 1/3 cup dark chocolate chips
- 1 teaspoon vanilla extract
- Pinch salt
Method: Mix all ingredients in a bowl until uniform. Form into 16 small clusters or balls. Refrigerate at least 30 minutes. Keeps refrigerated 1 week or frozen 3 months. Approximately 110 calories and 4 grams of protein per cluster.
Storage and serving notes
All three recipes can be made vegan: use plant-based yogurt (cashew or coconut) and maple syrup in place of honey. The trail mix is allergen-friendly with substitutions: replace nuts with seeds for nut-free version. The energy clusters work with sunflower seed butter for nut-free version.
None of these snacks should be heated significantly. The hemp's polyunsaturated fats are preserved at room temperature or refrigerated; warming them in an oven or pan would defeat the purpose.