The Benefits of Hemp Flour
What is Hemp Flour?
Hemp (Cannabis sativa) is a plant native to Central Asia. Cultivated for centuries, it is best known for its edible seeds called “hempseed.”
Once harvested, they can be consumed raw, cooked, or pressed to extract a vegetable oil: the precious hemp oil. But the seeds are also used to produce a naturally gluten-free flour.
When pressed and stripped of their oil, they leave a residue called “cake”. This is then dried, ground, and sifted to obtain a food flour.
It is distinguished by a beautiful green color, a vegetal smell, and a nutty flavor. It has many uses in cooking and is ideal for a nutritious and gluten-free diet.
The Virtues of Hemp Seeds
As shown in this review, hemp seeds contain valuable nutrients also found in the flour. With about 26 g per 100 g, they are an excellent source of vegetable proteins.
They contain 20 amino acids, including 8 essential ones for the body. They are notably rich in cystine, methionine, and arginine, which contribute to many biological functions.
They also contain fiber (4 g per 100 g) and vitamins (A, B, C, E), minerals, and trace elements (calcium, sodium, iron…).
Not to mention the essential fatty acids (omega-3-6-9) present in large quantities. Thus, these seeds are perfect for preventing deficiencies in a flexitarian, vegetarian, or vegan diet.
How to Choose Your Hemp Flour?
Favor Organic and Local Agriculture
We advise you to choose organic hemp flour to avoid residues of chemicals and pesticides. Especially since the cake used for its production is made from the outer shell of the seeds.
Organic certification also guarantees you a 100% natural flour, without additives or preservatives.
It is possible to find flour made from seeds grown in France. Indeed, more and more French producers are starting to grow Cannabis sativa. If you can, favor these local sectors to buy your hemp flour.
Other Quality Criteria
The ideal is to choose a flour ground with a stone mill. This allows obtaining a finer texture. It also has nutritional advantages compared to industrially milled flour.
If you need to follow a strict gluten-free diet, ensure the flour does not contain traces of gluten from cross-contamination. Indeed, hemp is often grown in rotation with cereals like wheat.
How to Use Hemp Flour?
In Cooking
This flour has a slightly caramelized flavor and a delicate nutty taste. It is ideal for making pasta, cakes, cookies, pastries, and homemade bread. It adds softness and an original green tint.
Moreover, as shown in this study, adding hemp flour to your recipes can enhance their nutritional values.
It is not used alone but mixed with other gluten-free flours like buckwheat or rice flour. It should be added at a ratio of 5% to 25%. Then work your dough as usual.
You can also use it to make nutritive snacks and energy balls. It pairs well with hemp seeds, chia seeds, dates, coconut, or cocoa. Feel free to add a teaspoon of flour to your smoothie or morning porridge.
Finally, like carob flour, it helps thicken soups or sauces.
Pancakes with Hemp Flour
This reimagines the traditional pancakes recipe! In a sweet or savory version, it will delight the taste buds of both young and old.
Ingredients
- 200 g of wheat flour or gluten-free flour
- 100 g of hemp flour
- 4 eggs
- 250 ml of plant-based milk
- 30 g of butter (or applesauce)
- 1 tablespoon of hemp oil
Recipe
- In a bowl, start by mixing the flours and sugar.
- Make a well in the center and pour in the eggs.
- Mix with a whisk and gradually add the milk. You should obtain a smooth, lump-free mixture. Add the melted butter and mix one last time.
- Let the batter rest for at least 30 minutes.
- Cook the crepes in a pan. Top them with ingredients of your choice, either sweet or savory versions.
Energy balls with seeds and hemp flour
These energy balls will accompany you everywhere: at the office, at the gym… They are perfect for a nutritious snack, healthy and tasty.
Ingredients for 10 energy balls
- 125 g pitted dates
- 40 g hemp seeds
- 25 g hemp flour
- 50 g almond powder
- 12 g almond purée
Recipe
- In a blender, blend the dates with the almond purée until you get a homogeneous mixture.
- Add the hemp flour, 20 g of hemp seeds, and the almond powder. Blend again.
- Form small balls between the palms of your hands and roll them in the remaining hemp seeds.
- Place your energy balls in the fridge for about 1h30.
- Enjoy!
