Hemp Milk Nutrition & A Hemp Milk Recipe

 
If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – rice, almond, buckwheat, quinoa, pea, soy – though each pre-packaged milk alternative comes with its pros and cons. We have seen hemp hearts back on the Canadian market since 1998 and if you haven’t considered hemp milk yet now is the time! This homemade Hemp Milk Recipe is packed full of protein and essential omega-3 fatty acids. Bonus points for simplicity – no straining required.

Why Make It

Hemp Milk vs. Almond Milk

Homemade hemp milk does not require any straining, so the entire hemp heart remains in the milk along with all its nutritional components. In comparison, homemade almond milk requires that the almond meal be strained out which leaves only the ‘milk’ of the almond. For commercially available milk alternatives I have covered a few pointers on the pros and cons in Which Is The Best Milk Alternative For You?

Sustainability of Hemp Hearts

Maybe most importantly, hemp hearts are a sustainable crop that is locally grown, cutting back on food miles. Another point for sustainability is that the hemp plant can out-compete weeds, so no or minimal herbicides or pesticides are required. See more on the sustainability of hemp here – Plant-Based Diets and Sustainable Eating.

Nutrition

Protein and Hemp Milk

A major downfall to most milk alternatives is the protein content. Even store-bought hemp milk doesn’t compare to the real thing. One glass of homemade hemp milk provides 10g of protein, almost as much as 2 eggs.

Protein is essential for metabolic function and optimal muscle growth and it is best utilized when spread out evenly throughout the day. This means the average person should be aiming for 15-20g of protein per meal. What does this look like? Try one cup of your homemade hemp milk with a quinoa porridge and a portion of nuts for breakfast and you’re set!

Protein Content Comparison of Milk Alternatives

• 1 cup homemade Hemp Milk – 10g protein
• 1 cup Cow’s Milk – 8g protein
• 1 cup Soy Milk – 6g protein
• 1 cup store-bought Hemp Milk – 1.5g protein
• 1 cup store-bought Almond Milk – 1g protein

Omega-3 in Hemp Hearts

Another point for hemp milk nutrition is the essential omega-3 fatty acid alpha-linolenic acid (LNA) content. Growing research has linked omega-3 deficiency to impaired vision and brain development, and neurological disorders. For those who are not consuming oily fish at least two times per week, one glass of homemade hemp milk contains 8g of omega-3 fatty acid (LNA) – the recommended intake on a 2,000 calorie diet is at least 2.7g to 5.5g LNA per day.

Hemp Milk and Omega-6 Fatty Acid GLA

Aside from the high protein content, all essential amino acids, and the omega-3 fatty acids, hemp milk nutrition shines for gamma-linolenic acid (GLA). GLA is an important omega-6 fatty acid that is in limited supply in our food supply and has been studied for use in inflammatory conditions. I have covered GLAs benefits in detail here.

Calcium On A Dairy-Free Diet

Does Hemp Milk Contain Calcium?

Hemp hearts contain very small amounts of calcium, unlike chia seeds which are a high calcium choice (see my post Chia vs Flax vs Hemp Which Is Healthier and More Sustainable?). Most store-bought milk alternatives are fortified with calcium, meaning they have a calcium supplement added to them so they contain around 300 milligrams of calcium, similar to a glass of cow’s milk.

How To Get Enough Calcium On A Dairy-Free Diet?

If you have replaced your milk with a non-dairy milk alternative you can reach your calcium recommendations by following a varied diet. I am a big promoter of non-dairy calcium sources because I recognize that Canada is a multi-cultural country and I think it is important that health professionals are conscious of the high prevalence of lactose intolerance in our population. In the past, I have shared Bone Health and Calcium For Vegans to help guide a nutritionally adequate dairy-free diet.

Tips

Blending the Hemp Milk

No fancy blender is required. I used to make it in my Vitamix, but now my little handy NutraBullet does just fine. I like making it in my small blender because I can easily keep leftover hemp milk right in it. Works best for half batches (ie 2 cups of water).

Do You Need To Strain Hemp Milk?

Nope! For the first two days, the hemp milk will stay nice and creamy. After that, the hemp milk is definitely still tasty, but if you want to add it to your coffee you may find that it separates or ‘curdles’ so best to use older hemp milk in smoothies or baking. The hemp pulp will naturally sink to the bottom of the storage container, don’t throw this out! Add it to your smoothie or your oatmeal.

Can You Heat It?

I like to use homemade hemp milk in this Pumpkin Spiced Latte Recipe. I find that gently heating the hemp milk is OK, but if it comes to a rolling boil it can curdle. Best to watch it closely and just make sure it is heating without reaching a boil.

Can You Cook With It?

Yes, you can bake cookies with hemp milk, but more delicate baking like cakes would not be recommended because the hemp milk contains solids so any recipe using flour would need to be adjusted.

Notes

Adding Flavour To Hemp Milk

Hemp milk on its own has a slightly grassy flavour, like hemp! If you’re the type to want a glass of hemp milk with your cookies then you might want to add a little flavour. I like adding a pinch of salt (no more than 1/8 teaspoon), and one soaked date. If you are not using a Vitamix you may want to chop up the date first to make it easier to blend. More flavour ideas:

• Chocolate Hemp Milk: Add 1 tbsp cacao powder and 1 tbsp of maple syrup, honey or 3 dates,
• Vanilla Hemp Milk: Add 2 tsp of vanilla and 1 tbsp of maple syrup, honey or 3 dates,
• Matcha Hemp Milk: Add 1 heaped tbsp matcha and 1 tbsp of maple syrup, honey or 3 dates,
• Turmeric Hemp Milk: Add 1 heaped tbsp turmeric powder, 1 tsp ginger powder, 1/2 tsp cinnamon powder, 1/4 tsp ground pepper, and 1 tbsp of maple syrup, honey or 3 dates.

How Long Does Hemp Milk Keep?

I do not like to keep mine longer than 5 days. You will know if the hemp milk is going off as it will smell sour. To preserve it for longer, make sure it is stored in a sealed container in your fridge.

What Do I Do With The Leftover Hemp Heart Pulp

There will be some pulp left in your last glass of hemp milk. Use this glass for your smoothies or in your oatmeal, don’t throw it away as this is where all the nutrition is!

More Easy Hemp Heart Recipes

• Try these Raw Vegan Date Chocolate Bars with Hemp
• Or these No Bake Tahini Hemp Protein Balls
• I also love these High Protein Peanut Butter Energy Balls
• Or this Hemp and Sunflower Seed Pate
• Or for something different this Vegan Ranch Dressing with Hemp Hearts.