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5 Super Foods for a Super New Year!

by Cassidy Stockton in Featured Articles, Health, Whole Grains 101

If you resolved to have a healthier, happier 2013, consider adding some (or all) of these nutritional powerhouses to your diet. For recipe inspiration, check out our recipe collection on our website.

  1. Flaxseed Meal: Flaxseeds are packed with omega-3 fatty acids, delivering a whopping 2400 milligrams in each 2 Tbsp serving of Flaxseed Meal. Ground flax also delivers 4 grams of fiber and 3 grams of protein per serving. Seeds should be ground to reap the benefits of flax, however, whole seeds make a wonderful addition to breads and other baked goods. Bonus: Flaxseed Meal makes a great egg substitute in most baking. See below for directions.

    Flaxseeds and Flaxseed Meal

    Flaxseeds and Flaxseed Meal

  2. Hemp Seed: Like flax, hemp seeds are chock full of omega-3 fatty acids, delivering 880 milligrams in each 2 Tbsp serving. Unlike flax, these seeds do not need to be ground to enjoy their nutritional punch. Hemp seeds are creamy and nut-like in texture and flavor. Larger than a sesame seed, but smaller than a sunflower seed, these little babies are a great addition to hot cereal, salads and baked goods. A 2 Tbsp serving will deliver 5 grams of protein, making them a perfect addition to breakfast or a post-exercise snack. Bonus: Hemp is a complete protein! This makes it ideal for vegetarian and vegan diets.

    hempseeds

    Hemp Seeds

  3. Chia Seed: Chia is the darling of nutritionists these days and it’s easy to see why. Like flax and hemp, chia is a wonderful source of omega-3 fatty acids, fiber and protein. Each 1 Tbsp serving delivers 2900 milligrams of omega-3, 5 grams of fiber and 3 grams of protein. Chia does not need to be ground to enjoy its health benefits, but some people find it easier to digest chia gel. See below for making chia gel. The seeds can be added to hot cereal, baked goods, smoothies and all sorts of wonderful dishes. Bonus: The fiber in chia has the ability to thicken, making it ideal for refrigerator jam, thickening sauces or using as an egg in baking.

    Chia seeds

    Chia seeds

  4. Almond Meal: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E, as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates. Eating whole almonds is terrific, but did you know that adding almond meal to your baking and cooking can bring the health benefits of almonds to your diet, as well as cutting back on carbohydrate consumption? Replacing 1/4 cup of white flour in your baking with almond meal will add wonderful texture and flavor and reduce the carbohydrate load. These days, baked goods using exclusively almond meal can be found all over the web for those that need to watch their sugars. Bonus: Almond meal makes a great coating for fish and chicken in place of flour or cornmeal.
    almondcoconut
  5. Coconut Flour: Once consigned to the category of nutritional no-no’s, coconut has seen a resurgence in popularity due to new studies that have found it to be a highly nutritious food. While everything made from coconut may not be good for you, some coconut products are very good for you. Coconut flour is one of these mind-bogglingly nutritious foods. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber! The light flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. Like almond meal, coconut flour has a low carbohydrate load, making it ideal for people who must manage their carbohydrate intake. Coconut flour is gaining in popularity, but it is still a tricky flour to bake with. We recommend starting with some recipes to get the hang of it, as it requires an unusual amount of liquid to balance out the high amount of fiber. Adding 2 Tbsp to a protein rich smoothie is a great way to get a little more fiber into your diet. Bonus: Like almond meal, coconut flour also makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal.
What super foods would you add to this list?

Using Flaxseed Meal as an Egg Replacement:

Flaxseed meal makes a great egg replacement for muffins, quick breads and other baked goods with a heartier texture. It does not work as well for recipes with a lighter texture such as a white cake or sugar cookies (it will likely work, but the texture will be different and some visual appeal may be lost). It also does not work very well in egg-heavy dishes such as quiches, stratas and frittatas. Use this formula to substitute for one egg. Double for two eggs, triple for three eggs, and so on…

1 Tbsp Flaxseed Meal
3 Tbsp Water

Combine flaxseed meal and water and allow to sit for about 5 minutes. Add this ingredient to your recipe as you would the eggs.

Making Chia Gel:

2 Tbsp Chia Seed
1 cup Water

Combine chia seed and water and allow to sit for about 15 minutes.

About The Author
Cassidy Stockton Google: Cassidy Stockton
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hemponly

Meatless Mondays: Hemp No Meat Loaf

by Chelsea Lincoln in Featured Articles, Meatless Mondays, Recipes

When we started to offer hempseeds, we developed a variety of recipes so people could have plenty of ways to incorporate these nutritious seeds into their diet.  The popularity of the Hemp No Meat Loaf at the office was shocking!  Now, all these years later, I still get requests to make it for company potlucks.  I hope you enjoy it as much as we do!

Hemp No Meat Loaf

  • 1-1/2 cups Wild and Brown Rice Mix 
  • 3 cups Water
  • 1-1/2 cups Hulled Hemp Seed
  • 1/3 cup Olive Oil
  • 1 Red Bell Pepper, chopped
  • 1 cup small Onion, chopped
  • 2 cloves Garlic, minced
  • 1 – 2 tsp Black Pepper
  • 1 Tbsp Basil
  • 2 tsp Sea Salt
  • 1/4 cup Corn Starch

Preheat oven to 325°F. Grease a 9 x 5-inch loaf pan and set aside.

Cook the rice with the water as directed. In the meantime, combine the red pepper, onion, garlic, pepper, basil, salt and olive oil in a blender. Blend on high until smooth.

In a bowl, combine shelled hemp seeds, prepared rice, cornstarch and the mixture from the blender. Spread mixture into a loaf pan. Bake for 1 hour

About The Author
Chelsea Lincoln Google: Chelsea Lincoln
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Homemade Cereal

by Cassidy Stockton in Featured Articles, Recipes

When I met my husband over 8 years ago, his bachelor diet consisted of cereal, cereal and more cereal. On a good week there were a few meals of noodles and cheese mixed in. As time went on, we ate a variety of foods together, but his cereal habit stayed pretty consistent. He ate good, whole grain cold cereal, but it wasn’t the nutritional aspect that bothered me- it was forking over $5 a box for cereal that would disappear in a day or two. About the time when I was belly-aching about buying $15 worth of cereal, my sister-in-law told me that she had recently resurrected a family recipe from their childhood for a healthy, homemade cereal.

I tried it one weekend and we were hooked. We haven’t looked back since! This recipe is easy to make and can be adapted for what you have on hand. A big batch will last about two weeks in our house, but there is only two of us. I should mention that this is not granola. It will not be crunchy like granola. I call it Health Cereal- but you can call it whatever you want.

Health Cereal from the Stockton family

10 cups Old Fashioned Rolled Oats
1 cup Raw Sunflower Seeds
1/2 cup Wheat Bran
1/2 cup Wheat Germ
1/2 cup Flaxseed Meal
1/2 cup Hemp Seeds
3/4 cup Oil
1 cup Honey
1 cup warm water
1 cup Nuts of your choice
1 cup Dried Fruit of your choice

1. Preheat oven to 290°F. Spray a big roasting pan with cooking spray, then  mix together oats through hemp seeds until thoroughly combined. Start by drizzling the oil over the cereal (do not mix it in), then honey, then water. If you want, you can add 1 tsp of Vanilla or Almond extract (or some other type) to the water to increase the flavor. Do not mix the cereal.
2. Bake the cereal for 25 minutes, then stir. Stir minimally to avoid breaking up the clumps that will form.
3. Bake for an additional 20 minutes. Add nuts and dried fruit, stir to combine. Bake for another 15 minutes. Remove cereal from oven and allow to cool. Store in an airtight container for up to 3 weeks.

Some fruit and nut combinations that we like are:
*Raisins and chopped walnuts
*Dried cranberries and slivered almonds
*Dried blueberries and chopped hazelnuts
*Dried coconut and sliced almonds

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Cassidy Stockton Google: Cassidy Stockton
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group-winter-07

Hemp for the Holidays!

by Cassidy Stockton in Gluten Free, Recipes

Traditional holiday dinners can be a creative endeavor for vegetarians (as some of you know) and this Thanksgiving was no different for me. In my hemming and hawing about what to make, our recipe specialist Chelsea Lincoln reminded me of an awesome Hemp No Meat Loaf that she made a few months back.

As you may already know, Bob’s Red Mill recently released Hulled Hemp Seeds, so there has been a lot of experimenting with different hemp dishes around here over the last few months. Hemp is surprisingly tasty. I never really had any doubt that hemp would be as delicious and as it is healthy, but I was unsure what its applications in the kitchen would be.

So far, I’ve enjoyed hemp seeds in veggie burgers, mixed in grain dishes, in oatmeal, bread, and on salads. Pretty darn versatile if I do say so myself! It has a great, creamy flavor and many desirable nutritional and environmental benefits.

Needless to say, my family was a bit hestitant about “this crazy dish” that I was planning to bring to the dinner. Being the good sports they are, everyone tried a small slice along with their usual turkey dinner. I think they were suprised by the texture and flavor, both similar to a traditional meat loaf. The best part? There were no leftovers; we ate the entire dish!

This recipe is easy to prepare and being vegetarian, vegan and gluten free makes it perfect for a potluck or holiday dinner.

Hemp No Meat Loaf

1-1/2 cups Wild & Brown Rice Blend
3 cups Water
1-1/2 cups Hulled Hemp Seeds
1/3 cup Olive Oil
1 red pepper, chopped
1 cup onion, chopped
2 cloves garlic, minced
2 tsp Black pepper
1 Tbsp Basil
2 tsp Sea Salt
¼ cup Cornstarch

Preheat oven to 325°F. Grease a 9 x5-inch loaf pan and set aside.

Prepare water and rice as directed. In the meantime, combine the red pepper, onion, garlic, pepper, basil, salt and olive oil in a blender. Blend of high until smooth.

In a bowl combined shelled hemp seeds, prepared rice, cornstarch and the mixture from the blender. Pour into a loaf pan. Bake for 1 hour.

About The Author
Cassidy Stockton Google: Cassidy Stockton
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