Why You Should Eat Raw Hemp Seeds Every Day PLUS 30 Recipes to Help You Do It!

Why You Should Eat Raw Hemp Seeds Every Day PLUS 30 Recipes to Help You Do It!

Dr. Kelly Neff

Guest Writer for Wake Up World

Raw hemp seeds are one of the most nutritionally dense foods on the planet. While it is related to the cannabis plant, hemp seeds are not psychoactive and are legal to consume in most parts of the world. The nutritional profile for hemp seeds includes:

Protein: Every 100g of hemp seed has 33g of protein, including the complete Amino Acid profile necessary for life and the function of our bodies.  Essential Fatty Acids (EFAs): Hemp seeds contain some of the highest amounts of Omega-3 and Omega-6, which helps boost our immune system, and keep our hail and nails shiny. Every 100g of hemp seeds has 47g of EFAs.  Gamma Linolenic Acid (GLA): Hemp seeds are one of only 5 known sources of this ‘wonder oil’ believed to prevent inflammation.  Phytosterols: Hemp seeds contain high amounts of cholesterol-fighting plant sterols, with 1480 mg present in only 20g of hemp seeds.  Conjugated Linoleic Acid (CLA): Hemp seeds have over 15 times as much of the fat-fighting acid as fish oil.

Hemp seeds also have a plethora of fat-soluble vitamins and minerals including Magnesium, Calcium, Iron, Zinc, B Vitamins, Vitamin E, and Vitamin D3 (the only known plant source of D3!) as well as antioxidants and enzymes. They’re also low in carbohydrates: All of these benefits with only a ½ gram of sugar for every 20g serving of hemp seeds. (Source: Hempfoods.com)

Here’s How to Get More Raw Hemp Seeds in Your Diet

It is incredibly important to eat raw, living foods. These foods contain enzymes, which are healing and sustaining to the liver (the health of the liver has been considered vital for our health and well-being for 5000 years of Chinese medicine).

One of the many struggles with eating healthy foods is that it can be challenging to integrate items like hemp seeds into our diets, especially when we are new to using them. Smoothies and switching to hemp milk and hemp oils are great options, but what about actually creating meals with raw hemp seeds?

Thankfully, there are people out there like natural medicine expert Brigitte Mars, who has authored dozens of books on nutrition for healing and wellness. I was fortunate enough to interview her recently on my new show Lucid Planet Radio, about how to use natural remedies to enhance our mental and emotional health. We had quite an interesting discussion, which can you listen to here.

Brigitte was kind enough to share these amazing raw, vegan, gluten-free hemp seed recipes with me and give permission to pass them along. Try eating one of these 30 recipes each day for an entire month and see how you feel! You can find a wide variety here, from breakfast, soups, snacks, condiments entrees, and desserts.



1. Groovin’ Granola

Enjoying granola raw preserves more of its vitamin E and B complex content.


  • 1 cup each of almonds, walnuts, pumpkin and hemp seed
  • 3 cups dates, pitted and soaked
  • 2 pears or apples, chopped fine
  • 2 tablespoons cinnamon
  • 1 teaspoon Celtic salt


Soak almonds, walnuts, and pumpkin seeds overnight and rinse well. Add all ingredients to the food processor and blend. Mix blended ingredients into the nuts and pulse briefly. Spread on dehydrator sheets and dehydrate, occasionally breaking up large pieces into bite-sized morsels. Store in a glass jar.

2. Hemp Muesli

Based on a traditional Swiss breakfast, hemp seed makes this even more nutritious and delicious


  • 2 cups steel cut rolled oats
  • 1 cup hemp seed
  • 1/2 cup dried apricots, pitted and chopped
  • 1/2 cup raisins
  • 1/2 cup raw pumpkin seeds


Mix all the ingredients together and store in a jar in the refrigerator. Makes about 4 1/2 cups.


Add 1/2 sliced ripe banana or 1/2 chopped peeled apple for a nutritious breakfast.

3. Hemp Milk

Use Hemp milk as a delicious beverage, to make smoothie, ice cream, and in your granola/ muesli


  • 1 cup hemp seed
  • 1 quart pure water
  • Natural sweetener (optional)


Blend the ingredients in the blender add the water gradually for three minutes. Makes 1 quart.


4. Gazpacho

A cool summer soup, or to add flair to any Latin inspired meal.


  • 3 ripe tomatoes
  • 1 clove garlic
  • 1 chopped red pepper
  • 1 tablespoon fresh basil
  • 1/2 cup hemp seed
  • 1/4 cup fresh lemon or lime juice
  • 1/2 cup water
  • 1/2 teaspoon salt
  • Cucumber as garnish


Whiz all the ingredients through the blender (except the cucumber). Makes about 4 cups. Serve in bowls and garnish with  slices of cucumber.

5. Raw and Rockin’ Soup

I love that this delicious enzyme active rich soup can be made in about two minutes.


  • 4 stalks celery chopped
  • 2 cups water
  • 1/2 cup hemp seed
  • 1 tomato
  • Juice of 1 lemon or lime
  • Handful cilantro


Puree in a blender. Add Celtic salt to taste. Garnish with paprika.

6. Asparagus Cream Soup

This quick soup retains the nutrients of its vibrant vegetables.


  • 2 cups water
  • 3 cups chopped asparagus (remove tough bottom portion first)
  • 3 stalks celery, cut into thirds
  • 1/2 cup hemp seed
  • ½ teaspoon Celtic salt


Place chopped asparagus in a large bowl. Puree remaining ingredients in the food processor. Pour over the asparagus and serve. Voila!


7. Just Say Yes Burgers

Can be used to stuff peppers, tomatoes, top salads, served fresh, or dehydrated into veggie burgers.


  • 1 cup almonds soaked overnight, rinsed
  • 1 cup hemp seed
  • 2 cups chopped carrots
  • 1 onion, sliced
  • 1 tablespoon honey or coconut syrup
  • 1 tablespoon olive oil
  • 2 tablespoons poultry seasoning
  • 1 teaspoon Celtic salt
  • 3 tablespoons nutritional yeast


Put it all in the food processor and puree. Shape into burgers and top with grated vegetables.

8. Live Thai

This has the flavor of a delicious Thai dish, but includes the enzymes and a wide variety of vegetables. Hemp seed adds protein and satisfying essential fatty acids.


  • 2 cups purple cabbage, chopped
  • 2 cups white cabbage, chopped
  • 2 cups cauliflower, chopped
  • 1 cup hemp seed
  • 1/4 cup almond butter
  • 1/2 cup cilantro
  • 1 avocado, chopped
  • 1 inch fresh ginger root
  • 1 clove garlic
  • 1 tablespoon organic lemon or orange peel
  • 4 tablespoons maple syrup (or 2 T. honey diluted in 1 T. water)
  • 4 tablespoons Nama Shoyu tamari
  • dash cayenne


Mix all ingredients together in a bowl. Can top with some fresh or dried grated coconut or raw macadamia nuts.

9. Falafel in the Raw

Here’s a lively twist on a Middle Eastern favorite.


  • 1 1/2 cup almonds, soaked overnight, then rinsed three times
  • 1 1/2 cups walnuts, soaked overnight, rinsed three times
  • 1/4 cup soaked pitted dates
  • 3/4 cup Hemp seed
  • 1/2 cup parsley
  • 1/2 cup cilantro
  • 1 teaspoon cumin seed
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1/2 teaspoon pepper
  • 2 teaspoons Celtic salt


Process all the ingredients in a food processor. Form into flat two inch rounds. Dehydrate for 6 hours, turning when halfway done.

10. Vegetable Pot Pie

This makes an all American dish something to feel good about.


  • 1 cup hemp seed
  • 1 Tablespoon olive oil
  • 1/2 teaspoon Celtic salt

Press above ingredients into a glass pie pan and dehydrate until dry (about 12 hours)


  • 1/2 cup hemp seed
  • Blended with 1 cup water
  • 1 tablespoon chopped onion

Blend together and reserve.

Pie Filling:

  • 1/4 cup of sliced carrots
  • 1/4 cup of celery
  • 1/4 cup of zucchini
  • 1/4 cup of chopped spinach
  • 1/4 cup of pea pods

Place veggies in crust. Cover with sauce.

11. Not Fried Rice

Here’s a healthier low carbohydrate alternative to an Asian staple.


  • 1 peeled jicama, run through the fine blade of a food processor, so it looks like “rice.”
  • 2 Tablespoons olive oil
  • 1/2 cup chopped snow peas
  • 2 tablespoons chopped basil
  • 2 tablespoons chopped cilantro
  • 1/4 cup chopped soaked shiitake mushrooms
  • 1/2 teaspoon grated ginger
  • 1 tablespoon Nama Shoyu tamari
  • 1 cup hemp seed


Mix it all together and enjoy.


12. Flax/ Hemp Crackers

Flax seeds are mildly laxative and, like hemp seeds, are rich in Omega 3 fatty acids. These crackers are crunchy and can be used for dips and to make sandwiches.


  • 1 cup flax seed
  • 4 cups water
  • 1 cup hemp seed
  • 1/2 teaspoon Celtic salt


Soak flax seeds in spring water for 15 minutes. Stir in hemp seed. Spread onto three Teflex dehydrator sheets. Dehydrate for four hours. Remove Telex sheets and turn crackers over. Continue dehydrating till they are crisp. Keeps for several months.

13. Flatbread

These round crackers make a wonderful accompaniment for Indian food. Or use them as tostadas to heap with chopped lettuce, sliced tomatoes and Guacamole!


  • 1 cup hemp seed
  • 1 1/2 cup sprouted raw buckwheat
  • 1/2 cup cilantro
  • 1-tablespoon cumin seed
  • 3-pitted dates
  • A teaspoon Celtic salt


Mix all ingredients in a food processor. Form mixture into round shapes on dehydrator sheets. Dehydrate for 12 hours, turning after 6 hours and removing the Telex. Makes about 10 5-inch flatbreads.

14. Hemp Pesto

This Pesto is great and garlicky. It can be used as a dip or spread or  topping.


  • 3 cups fresh basil leaves (washed, packed and leaves removed)
  • 5 cloves garlic
  • 1/2 cup hemp seed
  • 3/4 cup washed chopped fresh parsley
  • 3/4 cup nutritional yeast
  • 1 cup olive oil
  • 1 teaspoon salt


Purée everything in a blender. Served over zucchini pasta or raw kelp noodles. Serves 4-6.

15. Hemp Guacamole

Bring this to your next potluck and everyone will be glad you showed up.


  • 2 large ripe peeled avocados
  • 2 tablespoons lemon or lime juice
  • 2 medium tomatoes
  • 1/2 teaspoon salt
  • 1/4 cup hemp seed
  • 1 1/2 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, Hemp seed and cilantro. Makes about 2 cups. Serve with raw vegetable slices, chips, crackers or use as a sandwich spread for flax crackers.

16. Mango Hemp Salsa

Try as side with raw vegetables or flax crackers


  • 2 cups diced ripe mango
  • 1 cup hemp seed
  • 2 teaspoons  fresh minced ginger
  • 1/4 cup mint or cilantro leaves
  • 1 tablespoon honey or coconut syrup
  • 1/4 cup lime juice
  • salt and pepper to taste


Combine all ingredients into a mixing bowl and gently toss to mix. Refrigerate and serve, within a couple of hours. Makes about 2 1/2 cups.

17. Carrot Hemp Salad

Colorful, healthy and delicious.


  • 8 carrots grated
  • 4 tablespoons hemp seed
  • 6 tablespoons olive or hemp oil
  • 2 tablespoons lemon juice


Mix all the ingredients together and allow to sit one half hour before serving. Serves 4.

18. Hemp Nut Pyramids

This makes a great party, snack, lunch or travel food.


  • 2 cups Hemp seed
  • 1 large tomato, cut
  • 2 stalks celery, cut into thirds
  • 1 carrot, cut into thirds
  • 1/4 cup chopped onion
  • 2 tablespoons rosemary
  • 1 tablespoon sage
  • 1 teaspoon curry powder
  • 1 teaspoon Celtic salt
  • 2 tablespoon lemon juice
  • 6 sheets of nori seaweed


Put all of the above ingredients (except the nori) into a food processor. Cut nori into triangles (6 triangles to a sheet). Fill with pate. Cover with another triangle. Dehydrate overnight. Makes about 40 pyramids. Stores in the fridge for several weeks.

19. Living Nuts

Nuts can be flavored and made to taste roasted. This method preserves the enzymes and fat soluble vitamins of Hemp seed and other nuts. We bring a bag of this to the movies!


  • 1 cup almonds
  • 1 cup pecans
  • 1 cup hazelnuts
  • 1 cup hemp seeds
  • 1 tpsp olive oil
  • 1 teaspoon Nama Shoyu tamari
  • 1/2 teaspoon chili powder


Soak almonds, pecans, hazelnuts in water overnight. In the morning, rinse nuts and add hemp seed. In a blender, combine olive oil, Nama Shoyu tamari, chili powder and blend. Use mixture to coat the nuts. Dehydrate 8-10 hours.


20. Hemp Mayonnaise

It’s so easy to make your own mayonnaise.


  • 2 tablespoons hemp seed
  • 2 tablespoons lemon juice
  • 1/4 cup olive oil
  • 1/4 teaspoon salt


Powder hemp seed by grinding in the blender. Add water and lemon juice to the hemp seed and blend till smooth. With the blender running at low speed, gradually add the olive oil until thick. Add salt to taste.

21. Quick French Dressing with Hemp

So much better than what comes out of a bottle!


  • 3/4 cup olive oil
  • 1/2 cup unpasteurized apple cider vinegar
  • 1/2 cup water
  • 2 tablespoons hemp seed
  • 2 tablespoons raw coconut syrup
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1 teaspoon onion powder


Blend together all the ingredients. Store in a glass jar and shake well before using. Makes about 2 cups.

22. Honey/ Mustard Hemp Dressing

Hemp seed makes even salad dressing better!


  • 1 cup honey
  • 2 tablespoons mustard powder
  • 1 1/2 teaspoon salt
  • 3 tablespoons hemp seed
  • 1/2 cup apple cider vinegar
  • 1 cups olive oil.


Blend together all the ingredients. Makes about  3 cups.

23. Hemp Seed Garlic Butter

Here’s a living vegan way to top your favorite foods.


  • 1/2 cup hemp seed
  • 4 cloves garlic, chopped
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt


Mix together and use as a vegetable, bread or pasta topping.


24. Key Lime Pie

End your meal with a treat so rich that leaves you feeling light and supercharged.


  • 2 cups walnuts, soaked overnight. Rinsed. Dehydrated,
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon Celtic salt

Process in food processor. Press into a pie pan.


  • 1 peeled avocado
  • 1/2 cup coconut water
  • 1/2 cup hemp seed
  • 10 tablespoons lime juice
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon Celtic salt
  • 1/2 cup soaked pitted dates
  • 1 tablespoon flax seed

Process in food processor. Pour on top of crust. Chill before serving

25. Carob or Chocolate Layer Cake

Company coming? Someone’s birthday? Show you really care by serving a cake that’s a cut above the ordinary.


  • 6 ripe bananas
  • 2 cups dates, pitted, soaked
  • 1 cup  hemp seed
  • 2 cups raw cacao or carob powder.


Puree everything in the food processor. Divide into four round layers and dehydrate overnight on Teflex sheets. Turn and dehydrate another two hours.

26. Hemp seed Frosting

What good is a cake without frosting?


  • 1 cup raw cashews or macadamia nuts
  • 1/2 cup hemp seed powdered in the blender
  • 1/2 cup honey, yacon syrup or raw coconut syrup
  • 2 tablespoons coconut oil
  • 1 teaspoon vanilla extract
  • tiny pinch salt


Blend all the ingredients in the blender. To color frosting pink, add 2 tablespoons beet powder. To color frosting green, add the ingredients of 2 chlorophyll capsules – without the gel cap. (I like Chlorofresh by Nature’s Way.)

27. Bliss Balls

Share with friends and family when you think you want fudge.


  • 1 and 1/2 cup hemp seed
  • 1 cup pumpkin seeds
  • 1/2 cup carob or raw cacao powder
  • 1 tablespoon bee pollen (optional)
  • 2 tablespoons almond butter
  • 1/2 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon powder
  • 1/2 teaspoon cardamom powder
  • 1 teaspoon peppermint extract (optional)
  • 1/2 cup raisins


In a large bowl, put the 1 cup of the hemp seed 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 hemp seed and mix well. Now mix the 2 bowls of wet and dry ingredients (except for the hemp seed) together and stir. Form into 1/2 inch diameter balls with your fingers and roll each ball into the remaining hemp seed. Store in the refrigerator.

28. Berries and Hemp Cream

Dessert can be a treat without compromising your standards of health and excellence!


  • 1 and 1/2 cups hemp seed
  • 1/2 cup fresh squeezed orange juice
  • 6 pitted dates
  • 1/2 teaspoon vanilla extract (optional)
  • 1 cup berries in season: blueberries, strawberries, raspberries, or blackberries, washed


Place all the ingredients in a food processor except the berries. Purée. Stir in berries. Serve in bowls. Can garnish with a sprig of fresh mint or edible flowers.

29. Mango Papaya Ice Cream

Two of the planet’s most divine fruits combined in a sugar free, dairy free knock-your socks-off ice cream.


  • 1 cup hemp seed
  • 1 quart pure water
  • 1 peeled mango
  • 1 cup chopped papaya
  • 1/2 cup pitted dates


Place above ingredients in a blender. Then process in an ice cream making machine.

30. Banana Pops

Cool Summer Treat!


  • 2 tablespoons water
  • 1/3 cup raw cacoa or carob powder
  • 2 teaspoons honey
  • 4 ripe peeled bananas, cut across the middle
  • 1/2 cup hemp seed
  • 2 popsicle sticks


Make a coating by mixing the hot water, chocolate or carob powder and honey to make a paste that is neither too thick or thin. Insert a popsicle stick into each banana half and dip into the syrup and coat completely. Then roll them in the Hemp seed. Place on wax paper and freeze. Eat while still frozen.

About the author:

Dr. Kelly Neff

Dr. Kelly Neff is a renowned psychologist, author, founder of The Lucid Planet and the host of the hit new show, Lucid Planet Radio. She has reached millions of people with her articles on psychology, transformation, and wellness, which have been featured on websites like The Mind Unleashed, Mind Body Green, My Tiny Secrets, Elephant Journal, and now, The Lucid Planet. Before she became a full-time author, Dr. Neff spent seven years as a psychology professor where she helped thousands of students learn about health, relationships, love and sexuality, and co-authored the groundbreaking manual in her field, Teaching Psychology Online. She has a B.A. in Psychology from Georgetown University and an M.A. and Ph.D. in Social Psychology from Claremont Graduate University.

Dr. Neff is an avid participant in the visionary art, music and culture scene in her home state of Colorado and beyond. When she’s not at home with her partner, EDM Producer Bass Traveler, and their animals, you might find her traveling the globe to give workshops, speeches and do research at transformational festivals like Sonic Bloom, Envision, FireflyLucidity and more. In her spare time, Dr. Neff loves nature, practicing yoga, meditation and Reiki, as well as dancing, socializing and writing. Her first full-length psychology and self-help book will be out later in 2015. Email her! Blessings and Love!


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