10 Irreplaceable Raw Recipes with Hemp Seeds as the Main

Transcription

Hemp Uncook Book – Ivan Zatkovic
Hemp Un-Cook Book
by Ivan Zatkovic of
AmazingRawFood.com
10 Irreplaceable Raw Recipes with Hemp Seeds as the
Main Ingredient
www.amazingrawfood.com
1
(clickable) Table of Contents
What are hemp seeds? .................................................................................................................................................................................................... 4
Hemp seed nutrition and health benefits ....................................................................................................................................................................... 5
Protein ......................................................................................................................................................................................................................... 5
Essential Fatty Acids .................................................................................................................................................................................................... 5
Vitamins and Mineral .................................................................................................................................................................................................. 6
Soluble and Insoluble Fiber ......................................................................................................................................................................................... 6
Health benefits ............................................................................................................................................................................................................ 7
How to use hemp seeds? ................................................................................................................................................................................................ 8
Hemp and Banana Smoothie ........................................................................................................................................................................................... 9
Hemp Soup ....................................................................................................................................................................................................................10
Hemp Burgers ................................................................................................................................................................................................................11
Hemp Crackers ..............................................................................................................................................................................................................12
Hemp Spread .................................................................................................................................................................................................................13
Hemp, Basil & Spinach Pesto .........................................................................................................................................................................................14
Hemp Power Balls .........................................................................................................................................................................................................15
Hemp Milk .....................................................................................................................................................................................................................16
Hemp Ice Cream ............................................................................................................................................................................................................17
Hemp Mini Cakes...........................................................................................................................................................................................................18
Thank You! .....................................................................................................................................................................................................................19
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Hello!
You’ve probably found your way to this eBook from my blog, or maybe a friend passed it along to you.
Either way, welcome!
If at any point while you’re reading this Un-Cook Book you have any questions, please don’t hesitate to contact me. You can best
reach me on Twitter (@AmazingRawFood).
The information contained in this book is for informational purposes only.
I am not a doctor. Any health advice that I give is my opinion based on my own experience. You should always seek the advice of the
professional before acting on something that I have published or recommended.
Un-copyright notice: Feel free to share this book. Just don’t forget to tell where you got it.
I hope you will enjoy preparing these recipes at least as much as I did.
Here’s to you and your health!
Ivan
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What are hemp seeds?
Hemp seeds come from the hemp plant, which has been used for centuries in the paper, textile, biodegradable plastics and
construction industries.
They have recently been rediscovered as a highly nutritious food. They are one of the best sources of easy digestible plant protein
above all nuts, seeds, and plants. There are no known allergies to hemp foods, so it can be eaten by those unable to tolerate gluten,
lactose, sugar or nuts.
The hemp plant, Cannabis sativa L. is not the same plant as its THC potent cousin, known as marijuana. Hemp is food and textile crop
containing high amounts of fiber and seeds. The popular phrase about hemp seeds is that “you can’t get high on the seeds, you only
get healthy.”
Hemp’s use as an agriculture crop dates back over 10.000 years. It was cultivated in China even before the soy bean. The hemp fiber
was used extensively on ship sails and was a commonly used textile in colonial times.
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Hemp seed nutrition and health benefits
Hemp has many qualities that set it apart from other foods. It
is a nutrient rich whole food in its natural state, in other
words, it is the perfect raw food.
Hemp seeds are a gift of nature. They are the most nutritious
seed in the world. Hemp seeds have the most concentrated
balance of proteins, essential fats, vitamins and enzymes
combined with a relative absence of sugar, starches and
saturated fats. This is one of the most potent foods available,
supporting optimal health and well being, for life.
Protein
Proteins with 33% are the first major component. Hemp protein is complete; it contains all 21 known amino acids, including the 9
essential ones adult bodies cannot produce. Proteins are considered complete when they contain all the essential amino acids in
sufficient quantities and ratios to meet the body's needs.
Essential Fatty Acids
Approximately 44% of the weight of hempseed is edible oil. This oil has the lowest amount of saturated fatty acids at 8%, and the
highest amount of the polyunsaturated essential fatty acids at 80%, total oil volume.
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The 3:1 ratio of Omega 6 to Omega 3 EFA's in hemp oil is thought to be the best in nature for promoting cellular health. Omega 3 and
Omega 6 essential fats may reduce cholesterol, blood pressure, coronary heart disease and stroke. Hemp oil contains more "Omega
3" EFA components (19%) than are found in any fish and in most fish-oil supplements.
Vitamins and Mineral
Hemp seeds are especially high in the most needed minerals: Calcium, Magnesium, Phosphorus, Potassium and Sulfur. They are also
low in heavy metals like Strontium, Thorium, Arsenic, and Chromium.
When compared with other nuts, seeds and grains, hemp seeds come on top. But bear in mind that vitamins are mostly provided by
fresh vegetables. You would actually have to eat over a pound of hemp seeds to meet your RDA in many vitamins.
Soluble and Insoluble Fiber
Hemp seeds are comprised of 27% carbohydrates, almost all of which is in the form of soluble and insoluble fiber. The fibers in
shelled seeds are in a 4-to-1 ratio, insoluble to soluble.
Soluble fiber is responsible for slowing glucose absorption, slowing gastric emptying and increasing the excretion of bile acid, which
lowers levels of LDL cholesterol in the body. Insoluble fiber is responsible for moving matter through your digestive system and
keeping your bowel movements regular.
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Health benefits
Raw hemp provides a broad spectrum of health benefits,
including:
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weight loss
increased and sustained energy
rapid recovery from disease or injury
lowered blood pressure
reduced inflammation
improvement in cardiovascular circulation and function
immune system boost
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natural blood sugar control
Increased metabolic rate
lowered blood LDL cholesterol levels
improved organ function
reduced symptoms of PMS & menstrual cramps
reduced inflammation and the symptoms of arthritis
improves recovery of muscles after exercise
reduced dry skin and hair conditions
reduction of many degenerative diseases through
preventative measures
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How to use hemp seeds?
When buying hemp seeds you should pay attention to dark green color, pleasant smell and sweet, nutty taste. These are the
indications of a recent harvest. As with any produce make sure you choose organic hemp, the one that has been grown without the
use of pesticides and herbicides.
I always buy my seeds shelled, so I’m certain that they are still alive. If you are not sure, you can test by sprouting them:
Put 1 tsp of hemp seeds into water and leave overnight. In the morning rinse the seeds, put them in a jar and place somewhere
warm, but not on direct sunlight. Wait for a day and see if they are sprouting.
The best use of hemp seeds is in blended foods and drinks. They make an amazing addition to many recipes, raw soups, shakes,
smoothies and nut milks.
Although hemp seeds are an extremely digestible form of protein, you need to make sure you chew them well when you eat them
whole, sprinkled on salads or other foods. Otherwise, the tiny seeds have a tendency to pass through the body undigested and you
will find them in your stool.
I usually use coffee grinder to make hemp “flour” before using them in recipes. It is easy and convenient way to make sure I get all
the benefits of this great food. This way, I really break down the seeds protein, fat and fiber content into easy digestible pieces the
body can assimilate almost effortless.
They are one of my favorite seeds, since they have a delicious flavor (imagine pine nut and sunflower seed combo) and their high
protein content really satisfies the appetite for a long time. They must, of course, be eaten raw to maintain their nutritional value.
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Hemp and Banana Smoothie
40g hemp seeds (shelled)
6 bananas
3 cups water
Cinnamon
Put all ingredients except cinnamon in a blender and
blend until smooth.
Sprinkle with cinnamon.
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Hemp Soup
30g hemp seeds (shelled and grinded)
1 carrot
2 tomatoes
1 clove garlic
1 Tbsp lemon juice
3 cups water
Fresh basil
Grind the hemp seeds and put them in a blender.
Add water, carrot, tomatoes, garlic, and lemon juice.
Blend until you get a smooth texture. Add more water if necessary.
Pour into a bowl and garnish with fresh basil leaves.
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Hemp Burgers
10g flax seeds
10g sesame seeds
1 carrot
1 onion
1 clove garlic
Fresh basil
Fresh parsley
Sea salt
Grind hemp and flax seeds and put them together in a bowl.
Add all vegetables (tiny chopped).
Add enough water until you get mixture you can make burgers with.
Burgers should be 2cm thick.
If you like your burgers warm, you can put them in a dehydrator or leave them sundry for a while.
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Hemp Crackers
200g hemp seeds
Sea salt
Water
Your herbs of choice (rosemary, oregano, cumin,
basil…)
Soak the seeds overnight.
Grind them together with herbs.
Add water until you get thick mixture.
Transfer to nonstick dehydrator sheets. Spread evenly in a layer approximately 1cm thick.
Cut into squares.
Put into dehydrator or place in the sun for about 6 hours.
12
Hemp Spread
100g hemp seeds
100g sunflower seeds
1 onion
1 clove garlic
Sea salt
Herbs
½ cup water
Soak sunflower seeds overnight.
Grind sunflower seeds and hemp seeds.
In a food processor combine grinded seeds, water, onion, garlic and salt.
Process until you get mixture suitable for spreading.
Place in an airtight container and refrigerate for up to 5 days.
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Hemp, Basil & Spinach Pesto
½ cup hemp seeds
¼ cup freshly squeezed lemon juice
3 cloves garlic
2 tsp sea salt
1 tsp freshly ground black pepper
1 cup fresh basil leaves
3 cups chopped spinach leaves
In a food processor process hemp seeds, lemon juice, garlic, salt and pepper until no large pieces of garlic remain.
Add basil and spinach and process until smooth.
Transfer to a bowl and serve immediately or cover and refrigerate for up to 4 days.
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Hemp Power Balls
2 cups hemp seeds
1 cup dried plums
1 Tbsp cinnamon or cardamom
1 Tsp lemon zest
Coconut shreds for topping
Soak dried plums overnight.
Place soaked plums and hemp seeds in a food processor.
Process until you get rough, flourlike mixture.
Add the lemon zest and cinnamon.
Continue mixing until well combined.
Scoop out onto parchment paper lined in coconut shreds and roll mixture until ball forms.
If needed, freeze mixture for 15 minutes so that the balls hold their shape well.
15
Hemp Milk
2 cups hemp seeds
3 cups water
2 tbsp raw sweetener (raw honey or agave nectar)
Cinnamon, nutmeg or vanilla (optional)
Soak the seeds overnight.
In the morning drain the soak water and add fresh clean water.
Combine all ingredients in a blender and blend well.
Blend until you get creamy white creamy milk form.
If you want creamier milk, use less water.
Pour the content through a sieve into a bowl or a glass.
Store in refrigerator for up to 4 days.
16
Hemp Ice Cream
1½ cups hemp milk from previous recipe
3 frozen bananas
1 Tsp maca root powder
Freeze bananas overnight.
Combine all the ingredients in a blender.
Mix until you get a creamy texture.
If you are using weak blender, try grinding the seeds in the coffee grinder first and then add to the mixture.
17
Hemp Mini Cakes
50g hemp seeds
50g almonds
3 apples
15 dates (pitted)
1 carrot
2 Tbsp fresh lemon juice
¾ Tsp Cinnamon
½ Tsp Nutmeg
Coconut shreds for topping
Soak hemp seeds, dates and almonds overnight.
Place mixture into mini pans or models.
In a food processor mix all ingredients together
Set the cakes in a freezer for a few hours to firm.
Blend until well combined, scraping down the sides
often.
Remove the cakes from the models and decorate
with coconut and shelled hemp seeds. Allow the
cakes to defrost a bit before serving.
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Thank You!
I hope you’ve enjoyed this Hemp Un-Cook Book as much as I
loved creating it for you. I appreciate you taking time out of
your day to read this and if you have an extra minute, I would
love to hear what you think about it.
Please leave a comment here or send me an e-mail at
[email protected].
I read each and every comment and mail, so don’t be afraid to
say hi! You can also follow me on Twitter (@AmazingRawFood)
and check out my latest news.
Thanks again and I wish you nothing less but top health and
unlimited success.
Ivan
19

10 Irreplaceable Raw Recipes with Hemp Seeds as the Main

Transcription

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