Hungry for Hemp It’S High Time for Hemp to Shine As a Nutritious Superstar

Text by Elisa Bosley | Recipes by Erin Bronner | Photos by Brad Bartholomew Hungry for hemp It’s high time for hemp to shine as a nutritious superstar

rin Bronner comes by her love of hemp Today, Bronner cooks up healthy, organic recipes honestly. A native of Canada—where industrial with hemp powder, seeds, and oil—which, despite hemp, marijuana’s nondrug relative, grows hemp being a sustainable, high value crop, must still Elegally—she staffed Hemp Oil Canada for four years. be imported (for updates on U.S. industrial hemp “I was working with it every day and started to play legislation, go to votehemp.com). “I love hemp’s around with it in my cooking,” she says. Fast forward nutritional value, with its great combination of omega to 2008, when she met and eventually married Michael fatty acids, and I enjoy its light, nutty flavor,” she says. Bronner, vice president of Dr. Bronner’s Magic “It’s an ingredient that works in regular recipes to give Soaps—a company famous for, among other things, them a healthier kick.” Look for more of her delicious its early use of hemp oil as a super-moisturizing and culinary creations at erinbronnerskitchen.com, and get eco-friendly body care ingredient. started with these hemp-tastic options.

WHAT’S IN A NAME?

Hulled hemp seeds, hemp nuts, and hemp hearts are different names for the same thing: the small, tasty kernels derived from hemp plants. With a soft texture and flavor similar to sesame seeds, they provide 11 grams protein and 3 grams omega-3s per 3-tablespoon serving. PIXELSAWAY / VEER PIXELSAWAY

march 2014 | deliciousliving.com 41 hungry for hemp

Hemp-Encrusted Sea Bass with Hemp-Basil Oil Serves 4 | Staff favorite, Quick

An exceptional crust and intensely flavored drizzle make this fish entrée a standout. Go to seafoodwatch.org to find the most responsibly sourced seafood available in your area.

¼ cup bread crumbs 1. In a food processor, combine bread crumbs, hemp seeds, cheese, salt, and pepper. ¼ cup hulled hemp seeds Process until hemp seeds are well chopped and incorporated. Set mixture aside in a ¼ cup freshly grated Parmesan cheese breading bowl or large plate. ½ teaspoon salt 2. In the same food processor, combine basil, garlic, vinegar, lemon juice, red pepper ¼ teaspoon ground pepper flakes, hemp oil, and salt and pepper to taste. Process until basil and garlic are well 1 cup fresh basil leaves chopped and everything is well mixed. (Makes ¼ cup.) 1 clove garlic 3. Preheat a nonstick sauté pan to medium heat. Add about 3 tablespoons coconut oil or 1 teaspoon white wine vinegar enough to coat pan bottom. Press fish firmly into breading mixture, coating both sides. Sauté Juice of ½ lemon fish for 5 minutes on each side or until done. Serve drizzled with hemp-basil oil.

¼ teaspoon crushed red pepper flakes PER SERVING (with 1 tablespoon drizzle): 404 cal, 26g fat (5g mono, 14g poly, ¼ cup hemp oil 7g sat), 49mg chol, 29g protein, 10g carb, 1g fiber, 452mg sodium ➻ Coconut oil, for sautéing 4 (4-ounce) sea bass fillets (or any firm white fish), each 1½ inches thick FOOD STYLIST: JACKIE BUCKNER; STYLIST: MACKENZIE WILLBANKS JACKIE BUCKNER; STYLIST: FOOD STYLIST:

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Hemp-Cranberry Bread Pudding Coconut oil, for greasing dish with Grand Marnier Sauce 1 baguette (at least 1 day old), cut into Serves 16 | Staff favorite, Vegetarian 1-inch pieces 1 cup dried cranberries A decadent dessert worthy of a party. Naturally, Erin Bronner recommends Dr. Bronner’s Fair ½ cup fresh orange juice Trade Organic Whole Virgin Coconut Oil, the company’s only food product. If you don’t have 2 tablespoons orange zest day-old bread, cut fresh bread cubes, lightly oven-toast, and allow to cool before starting. 3 eggs A fresh loaf will work, but the top might not be as crusty after baking. 3½ cups reduced-fat (2 percent) milk ¾ cup natural cane sugar ¾ cup brown sugar 2 teaspoons vanilla extract 2 tablespoons Grand Marnier or other orange liqueur ½ teaspoon ground cinnamon ¼ teaspoon ground allspice ¾ cup hulled hemp seeds 3 tablespoons butter, melted

GRAND MARNIER SAUCE (optional) 2 tablespoons Grand Marnier or other orange liqueur 2 tablespoons virgin coconut oil 1 cup confectioners’ (powdered) sugar ¼ cup half-and-half 1 teaspoon vanilla extract

1. Grease a 9x13-inch casserole dish with coconut oil; spread baguette pieces evenly into dish. 2. In a small saucepan with a lid, bring to a boil cranberries, orange juice, and zest. Remove from heat and set aside to cool. 3. In a large bowl, beat eggs until pale yellow, about 2 minutes. Add milk and sugars; beat until sugars are dissolved. Add vanilla, Grand Marnier, cinnamon, allspice, hemp seeds, butter, and cranberry-orange mixture; stir to combine. Pour mixture on top of baguette pieces. Make sure baguette is completely soaked. Refrigerate for 30 minutes (or overnight). 4. Preheat oven to 350˚. Place dish in oven and bake for 40–50 minutes. 5. While pudding bakes, make sauce (if using): In a small saucepan, combine Grand Marnier and coconut oil; bring to a boil. Reduce heat and cook at medium to medium-low for 1 minute. Remove from heat and whisk in powdered sugar and half-and-half. Return to heat. Stir and cook until sugar melts and sauce starts to thicken. Remove from heat and whisk in vanilla. Serve pudding warm, drizzled with warm sauce.

PER SERVING (with 1 tablespoon sauce): 317 cal, 10g fat (3g mono, 2g poly, 5g sat), 45mg chol, 7g protein, 49g carb, 2g fiber, 60mg sodium ➻

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Tofu Rice Wraps with Hemp-Garlic Sauce Serves 8 | Gluten free, Vegan, Quick

The tahini-like sauce, made with hemp seeds, ties the flavors together in these easy wraps. Serve cold as a light lunch or appetizer.

HEMP-GARLIC SAUCE 1. Make sauce: In a blender or food processor, combine hemp seeds, ¼ cup hulled hemp seeds lemon juice, garlic, salt, and cilantro. Blend until smooth, adding a 3 tablespoons fresh lemon juice tablespoon of water if necessary to liquefy. 1 clove garlic 2. Cut tofu lengthwise into four ½-inch-thick pieces. Then cut each ¼ teaspoon salt piece in half lengthwise, to yield eight 4x½-inch pieces. Season 4 tablespoons chopped fresh cilantro tofu on both sides with ground cumin, plus salt and pepper. Heat a nonstick griddle or frying pan to medium-high heat with enough 1 (14-ounce) package firm organic tofu (not silken), coconut oil to cover pan bottom. Sauté tofu until golden brown. drained and patted dry 3. Soak rice wraps in water for 20–30 seconds to soften. 1 teaspoon ground cumin 4. To assemble wraps: Place a softened rice wrap on a cutting board. ¼ teaspoon salt Layer with lettuce leaf, shredded carrots, a few onion slices, and one ¼ teaspoon ground pepper piece tofu in center. Drizzle with hemp-garlic sauce. Fold in sides of rice Coconut oil, for sautéing wrap, and then fold up from the bottom. Roll wrap so all ingredients 8 large rice wraps are tightly secured inside. Repeat with remaining ingredients. Serve 8 whole lettuce leaves (roughly 4x3-inch pieces) cold, with additional sauce on the side.

2 carrots, shredded PER SERVING: 138 cal, 6g fat (2g mono, 2g poly, 2g sat), 0mg chol, 7g protein, 15g carb, 1g fiber, ½ cup thinly sliced red onion 142mg sodium ➻

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Hemp, Brie, and Pear Pizza Serves 8 | Staff favorite, Vegetarian A clever way to boost the nutrition of your pizza dough: Use hemp protein powder! If your store carries hemp flour, that works too. Caramelized onions are also a great topping for this pizza, if you’ve got time. This recipe makes two 9-inch pizzas.

CRUSTS all-purpose flour. Mix until flour is well incorporated. Slowly add 1½ cups warm water additional flour by the tablespoon until dough is no longer wet 1 teaspoon natural cane sugar and sticky but holds together well. At that point, mix on medium 1 tablespoon active dry yeast speed for 10 minutes (or knead by hand). 1 tablespoon hemp oil 2. After 10 minutes, dough should be soft. Roll dough into a large, 1 teaspoon salt oiled bowl. Cover with plastic wrap for 1 hour or until doubled in size. 1 tablespoon dried oregano 3. After 1 hour, punch dough down and roll onto a floured ½ cup plain hemp protein powder surface. Divide into two equal portions and form two balls. Allow 1 cup whole-wheat flour to sit, covered with a towel, for 45 minutes. 1 ½-2 ½ cups all-purpose flour, divided 4. Preheat oven to 500˚. Roll out each dough ball to create two large pizza crusts. Place crusts onto stoneware or two large 3 tablespoons olive or hemp oil cookie sheets lined with parchment paper. With a fork, poke 2 cloves garlic, crushed dough all over. Bake for 10 minutes. 1 small wheel (8 ounces) triple-cream Brie, thinly sliced 5. While crusts bake, mix together 3 tablespoons olive or hemp 1-2 ripe pears, such as Bosc, thinly sliced oil, crushed garlic, and salt and pepper to taste. 6. After 10 minutes, remove crusts from oven and reduce heat to 1. Make crusts: In a large bowl, combine warm water and sugar. 400˚. Brush crusts with oil-garlic mixture; top with Brie and pears. Sprinkle yeast on top and allow to sit for 10 minutes (it should Bake for an additional 15 minutes or until edges start to brown.

be bubbly). Add oil, salt, and oregano and start mixing on low PER SERVING: 403 cal, 16g fat (4g mono, 6g poly, 6g sat), 29mg chol, 16g protein, 48g carb, speed. Add protein powder, whole-wheat flour, and 1½ cups 6g fiber, 471mg sodium ➻

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Chocolate Hemp Waffles with Strawberry Compote Serves 6 | Staff favorite, Vegetarian

These are over-the-top good, with an airy, crispy texture and subtle cocoa flavor. The compote is delicious, but you could omit it and serve the waffles with fresh bananas or berries instead. “I make a whole bunch of these waffles and freeze them; on weekdays when my husband is looking for a quick breakfast, he takes one out and reheats it in seconds,” says Bronner.

STRAWBERRY COMPOTE WAFFLES a boil. Reduce heat to medium-low and

2 cups fresh or frozen strawberries 11/ 3 cups spelt flour simmer until thick, 10–20 minutes. Set

½ cup natural cane sugar 1/ 3 cup hemp flour or plain hemp protein aside. (Makes 1½ cups.) 1 teaspoon orange zest powder 2. In a large bowl, combine spelt flour,

¼ cup fresh orange juice 1/ 3 cup unsweetened cocoa hemp flour or protein powder, cocoa, ½ cup pure maple syrup ¼ cup cornstarch cornstarch, baking powder, salt, and 1 tablespoon baking powder sugar. Mix well. ¼ teaspoon salt 3. In a medium bowl, combine eggs, milk, 2 tablespoons natural cane sugar melted coconut oil, and vanilla; beat until 2 eggs, beaten well mixed. Add wet ingredients to dry 1½ cups reduced-fat (2 percent) milk, and whisk until just blended. warmed 4. Preheat waffle iron to medium heat.

1/ 3 cup melted virgin coconut oil, plus Brush with melted coconut oil. Pour just more for waffle iron enough batter to cover each waffle insert. 1 teaspoon vanilla extract Cook for about 3 minutes or until crisp. Hulled hemp seeds (optional) Serve warm with strawberry compote, Whipped cream (optional) garnished with hemp seeds and whipped cream, if desired. 1. Make compote: In a medium saucepan, PER SERVING (with ¼ cup compote): 369 cal, 13g fat bring fresh or frozen strawberries, sugar, (2g mono, 1g poly, 10g sat), 49mg chol, 9g protein, 57g carb, orange zest, orange juice, and syrup to 6g fiber, 247mg sodium ERIN MANNING

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