CookingCooking

Dr. Alexandra Frolkovičová

QUICK AND HEALTHY RECIPES WITH HEMPSEED AND HEMP OIL.

with Hemp

The composition of hemp foods makes them a most nutritious food and virtually predestines them to helping you lose weight or build muscle mass. An amazing combination, isn´t it? You only need to know how to use them properly.

And why hemp?• Hempfibrehelpsyoureduceweight• Hempprotein is similar to eggprotein in termsof quality anduse,

while its amino acid composition makes it ideal for building muscle mass

• Hempoilhasanoptimalessentialfattyacidcompositionandfavour-able anti-inflammatory and healing properties that help maintain general well-being and healthy body weight

The hemp oil, hempseed, hemp flour and hemp protein powder used in our recipes are available via www.hempseedoil.eu.Hemp foods are suitable for children, in pregnancy, as well as for the ill and the elderly. Their great advantage is that they can be used by those suffering with alergies and celiac disease.

Hemp foods help you lose excess fat and build muscle mass.

If you have picked up this book for either reason, it will be a good choice not only for achieving these goals, but also for your health.

Howtonavigatequicklythrough the “hemp” menu:We know you do not have much time for cooking, we have therefore offered quick and practical solutions. By design, there are only a handful of recipes, many of them are versa-tile, though, and you can vary the ingredients to your taste.

A. Would you like to lose weight?Any one of the alternatives provided can be chosen as breakfast, lunch or dinner.

Foods from the cereal category should be left out in the evening or reduced to one portion (one slice of bread or half a cup of pasta or rice). If you decide to use them, choose whole-grain products.

As a mid-morning snack enjoy one piece of fruit, fresh fruit juice or a protein drink.

Vegetables or fresh vegetable juices are suitable for an afternoon snack. You will manage your calorie intake better, if you do not eat between meals.

B. Your weight all right, but you would like to build your muscle mass in a healthy way.Of course, you will need to exercise. Let the qualified trainers help you with that!

The composition of main meals is not very different, you can choose any of the options pro-vided. You may want to add a serving of food with a higher protein content to the basic recipe if you wish.

The healthy alternatives include:

tofu

legumes (beans, lentils, chick peas, soya beans, etc.)

white meat

fish

cheese

In addition to fruit and vegetables for the morning and the afternoon snacks also drink one of the hemp protein cocktails.

Don’t forget to keep a regular drinking regime in either case. You should drink 2 to 3 litres of non-sweetened drinks during a day.

Thelistofingredientsisnotalwaysfittedtooneportion,soyoucansharetherestwithsomeoneat home.

We also offer some recipes that may be used generally:

• hemp pesto may be used with salads, legumes, pasta, rice or bread

• hemp gomasio may be used to season any meal

• hemp breadmaybebakedinlargerquantitiesandfrozenforalateruse

BreakfastBreakfastBreakfast recipesSweet breakfastQuick cereal mixPolenta with hemp flour, cinnamon and stewed applesSunday pancake breakfast for a sporty family

Savoury breakfastBread with a spread and vegetablesAvocado spread with hempseedChickpea hummusHemp pesto

Healthy breakfast is essential to kick-start your metabolism. Definitely do not skip it. Morn-ings give you the opportunity to enjoy foods with higher calorie content, such as nuts or oily seeds. A well-balanced breakfast should contain whole-grain cereals (rolled oats, whole-grain bread, whole-grain pancakes, etc.) and a quality fat (e.g. hempseed ). For a sweet alternative add some fruit, for a savoury one fresh vegetables.

Quick cereal mix Ingredients (1 portion)

4 tbsp rolled oats

1 tbsp oat bran

1 tbsp hulled hempseed

1 tbsp walnuts

1 tbsp raisins

¼ teaspoon cinnamon

1 tbsp honey or maple syrup

1 grated or cut apple

a handful of berries (raspberry, strawberry, blackberry)

PreparationMix the dry ingredients and add boiling water to make a semi-thick porridge. If frozen fruit is used, stir it in the mixture before the boiling water is added. Once the mixture is satu-rated, add the apple and sweeten with the honey. The mixture may be refined by adding a bit of white probiotic yoghurt.

This breakfast helps maintain a stable sugar level in blood as it contains complex carbohy-drates and fibre, as well as cinnamon. Cinnamon not only influences the sugar level, but may also help reduce the cholesterol level. If you feel hungry shortly after breakfast, the quantity of hempseed and walnuts may be slightly increased. It will help you feel fuller for longer.

Takes

10m i n u t e s

Polentawith hemp flour, cinnamon and stewed apples

Ingredients250 – 300 ml water

1/3 cup corn flour and hemp flour mixture (mixed 3:1)

1 tbsp hemp oil

1 tbsp maple syrup

cinnamon

PreparationMix the corn flour and the whole-grain hemp flour in the 3:1 ratio. Boil the water and add the flour mix stirring continuously. Cook for about three minutes until the mixture thick-ens. Add the cinnamon, the maple syrup and after the porridge is taken off from the cooker add the hemp oil. Tastes divine with home-made stewed apples and grated walnuts. To stabilise the sugar levels, you can add as much cinnamon as you can bear.

Takes

10m i n u t e s

Sundaypancake breakfast

for a sporty family

Ingredients250 g plain flour

250 g whole-grain flour

100 g ground rolled oats

60 g whole-grain hemp flour

2 eggs

300 ml milk

1 tbsp brown sugar (cinnamon sugar may be used)

½ teaspoon baking powder

PreparationGrind the rolled oats. Mix all the dry ingredients well. Add the milk and the eggs to make a smooth batter. Cook pancakes in the usual way. Serve with a mixed berry and maple syrup sauce.

Takes

30m i n u t e s

Breadwith a spreadIf you have a bread machine or some time to spare, try our recipe to make your own bread using hemp flour, which helps increase the amount of protein in bread. If you do not have a bread machine or you are short of time, definitely choose bread containing whole-grain flour (rye, wheat or spelt). Avoid bread and pastry made with white flour as it promotes increased fat storage in the body.

Takes

1,5h o u r s

Option A (for bread machine)

Bread with hemp flour and hempseedIngredients500 g whole-grain flour

75 g whole-grain hemp flour

350 ml water (milk)

1 teaspoon salt

2 teaspoons brown sugar

3 – 4 teaspoons hemp oil

100 g hulled hempseed

1 pack dried yeast

PreparationPour the water in the bread machine, then add the rest of the ingredients (except the hempseed). Choose a whole-grain bread baking programme. Add hulled hempseed to the dough just when it is ready to bake so that it stays whole in the bread.

Takes

1,5h o u r s

Option B (for baking sheet)

Quickspelt and hemp breadIngredients 600 g whole-grain spelt flour

400 – 450 ml lukewarm water

3 teaspoons apple vinegar

40 g fresh yeast

2 teaspoons salt

1 tbsp honey

100 g unhulled hempseed

PreparationPut the spelt flour in a bowl and sprinkle with salt. Make a small hole in the middle of the flour, pour in half of the water, crumble the yeast in, add the honey, vinegar and mix together. Add the rest of water and knead until a tough dough is formed. Finally, stir in the hempseed. Let the dough rise for about 15 minutes. Stir once more, put the dough on the greaseproof paper and bake at 220°C for about 45 minutes.

Takes

1,5h o u r s

Various quick-to-make spreads using hemp foods may be eaten with bread:

Avocado spread with hempseed Ingredients1 avocado

½ tomato (peeled)

1 garlic clove (pressed)

1 tbsp hulled hempseed

salt

lemon juice

PreparationPeel the avocado, remove the seed and mash the flesh of the avocado in a deep bowl. Add the rest of ingredients and mix for a short while with a hand blender until you get a semi-smooth paste. Season with salt and lemon to your taste.

Takes

10m i n u t e s

Chickpea hummusIngredients1 can rinsed chick peas

2 tbsp ground hempseed

2 tbsp hemp oil

juice from half a lemon

2 garlic cloves

salt

PreparationMix the chick peas with the hempseed and the hemp oil in a blender to get a smooth pu-rée. Add the rest of ingredients gradually and stir well. Serve with whole-grain bread. Lasts in the fridge for a few days.

Takes

10m i n u t e s

Hemp pesto

Ingredients2 cups fresh basil

½ cup ground hempseed

½ cup grated parmesan

3 garlic cloves

3 tbsp hemp oil

Preparation Wash and chop the basil. Add the hempseed, the parmesan, the garlic and the hemp oil. Purée in the blender. May be kept in the fridge even for a week.

Takes

10m i n u t e s

LunchLunchTo maintain stable blood sugar levels it is very important that the first two meals of the day (breakfast and lunch) include complex carbohydrates (rolled oats, whole-grain pasta, natural rice and whole-grain bread). This is to prevent overindulging in sweets. Please note that all our meals include this source, and also that they are ready within half an hour!

Lunch recipesHemp pasta saladLemon pasta with zucchini and hemp gomasioStuffed avocadoHemp rice salad

L

Hemppasta saladIngredients3 cups cooked whole-grain pasta

3 tbsp hemp pesto

3 large tomatoes (cut to small pieces)

3 tbsp sliced leek

3 tbsp cut salad rocket

1 cup rinsed canned red beans

PreparationFirst mix the cooked pasta with the pesto and then add the rest of ingredients. The types of vegetables may be varied to your taste. It is a very quick and simple lunch. Beans as a protein source may occasionally be replaced with tofu, tuna or white meat. It is important to maintain the formula of pasta + hemp pesto + protein + leek + other vegetables.

Takes

30m i n u t e s

Lemon pasta with zucchini and hemp gomasio

Ingredients3 cups cooked whole-grain spaghetti

2 zucchini

2 garlic cloves

1 juiced lemon

2 tbsp olive oil

½ teaspoon hemp gomasio

5 tbsp roughly grated parmesan 

PreparationCook the spaghetti in salted boiling water. In the meantime, slice the zucchini and fry in the olive oil for a while. Add the garlic and salt. Mix the lemon juice with the spaghetti, add the zucchini and the grated parmesan. Serve on the plate and sprinkle with hemp gomasio.

Takes

20m i n u t e s

 

Hemp

GomasioIngredients100 g hempseed

½ spoon salt

Preparation Mix the hempseed with the salt and roast in the frying pan at a medium temperature, stir-ring continuously. Let to cool down and grind in the grinder or crush in the mortar. Some seeds should stay whole. Gomasio may be added to soups, salads, risotto or pasta.

Takes

10m i n u t e s

StuffedavocadoIngredients 2 avocados

1 tbsp sweetcorn

1 tbsp sliced cucumber

1 tbsp chopped red onion

1 tbsp hempseed

2 tbsp hemp oil

1 tbsp balsamic vinegar

fresh or dry mint

PreparationMix all the ingredients together. Cut the avocado in halves and fill with the stuffing. May be eaten with whole-grain bread.

Takes

10m i n u t e s

Hemprice saladIngredients 3 cups cooked natural rice (use rice that can be cooked in 10 minutes)

1 cup rinsed canned beans

1 chopped red onion

1 cup cut stewed broccoli

2 tbsp chopped parsley leaves

1 tbsp hemp oil

1 tbsp hempseed

PreparationCook the natural rice and stew the broccoli in the microwave oven. Mix all the ingredients and serve cool with a large portion of a vegetable salad. As with the pasta salad, the types of vegetables may be varied. Beans as a protein source may occasionally be replaced with tofu, tuna or white meat. It is important to maintain the formula of rice + beans + onion + vegetables + hempseed.

Takes

20m i n u t e s

DinnerDinner DinnerThe combination of protein (legumes, tofu, white meat, fish, cheese) + vegetables (fresh, stewed, grilled) is best suited for dinner. To reduce weight, it is beneficial to eat vegetable or vegetable and legume soups. Ingredients may be varied. The hemp thickener used in our soup increases the protein content.

Dinner recipesSpecially suited for weight reduction:Evening vegetable soup with hemp protein thickener

Chilled carrot soup

Specially suited for muscle mass building:Marinated chick peas

“Protein” salad

Ingredients1 onion

2 carrots

1 parsnip

½ cup peas

1 large potato

1.5 l water

olive oil

parsley leaves

PreparationFry the onion in the olive oil, add the diced root vegetables, peas and the potato. Cover with the water and sprinkle with salt. Cook for about 15 minutes, then add the thickener and cook for another 10 minutes. When the soup is ready, sprinkle with parley leaves.

Eveningvegetable soup with hemp protein thickener

Thickener1 egg

30 g hemp flour

30 g whole-grain flour

PreparationMix both types of flour with the egg to get a semi-liquid dough. Pour the dough to the soup through a grater with large grating slots.

Takes

20m i n u t e s

Chilledcarrot soup

Ingredients¼ cup hemp oil

3 tbsp hempseed

4 cups finely cut carrots

3 cups water

¼ cup chopped white onion

¼ cup parsley leaves

½ cup spinach

¼ cup tomatoes

1 teaspoon dry oregano

1 large avocado cut to cubes

¼ cup lemon juice

2 teaspoons hot chilli

PreparationMix all the ingredients except the avocado and the hempseed together in the blender to get a creamy substance. To serve, garnish with pieces of avocado and the hempseed on each plate. Decorate with parsley leaves. May be served with a piece of whole-grain bread.

Takes

15m i n u t e s

Marinated chick peasIngredients2 cans rinsed canned chick peas

a handful of dried tomatoes

4 tbsp hemp oil

juice from one lemon

1 garlic clove

1 bundle chopped parsley leaves

salt

PreparationSoften the dried tomatoes in hot water, cut into small pieces and mix with pressed garlic cloves, the hemp oil and the lemon juice. Stir in the chick peas, the parsley leaves and sprinkle with salt. If heated beforehand, chick peas combine with the rest of ingredients better. May be served with the whole-grain bread or pasta. Any legumes may be mari-nated this way.

Takes

15m i n u t e s

“ P r o t e i n ” saladIngredients1 cup canned tuna

1 cup rinsed canned red beans

juice of half a lemon

1 teaspoon hemp oil

1 teaspoon hempseed

1 large cut tomato

PreparationMix all the ingredients and serve with whole-grain bread. Makes an excellent and quick dinner.

Takes

10m i n u t e s

Red lentil and smoked tofu casseroleIngredients250 g red lentils

½ sliced leek

2 sliced carrots

1 sliced parsnip

2 chopped onions

1 smoked tofu

2 tbsp hempseed

PreparationCook the red lentils in three times the quantity of water, together with the root vegetables and the leek. In the meantime, fry the onion, the cut smoked tofu and the hempseed in the olive oil. Mix and serve with whole-grain bread.

Takes

20m i n u t e s

Morning and afternoon

snacksMorning and afternoon

snacksMorning and afternoon

snacksFor muscle mass buildingHemp protein cocktails (50 % of organic hemp protein is used)Why use the hemp protein and what are its advantages in muscle mass building when compared to the animal protein?

The hemp protein:• has an amino acid composition that is ideal formusclemass building (as it contains

mainly the so-called branched-chain amino acids)

• powderisalsoafibresource,whichisparticularlybeneficialwhenweightneedstobereduced at the same time

• contains a vast number of effective antioxidants and substances with anticancerousproperties

• unlikethemilkproteins,isnotacommonallergen

• iseasilydigestible,doesn’tcausebloating

• issuitableforpeoplewithdiabetesorkidneyproblems.

If you are used to protein powders with artificial aromas and added flavours, it needs to be reminded that the hemp protein powder is an organic product free of any flavours, aromas or colourants. Hence its natural taste that may come unusual at the beginning. We have therefore divised the combination with fruit and spices.

This combination not only transforms the taste, but also supplies your diet with a great number of antioxidants. Moreover, both spices (ginger and cinnamon) speed up your me-tabolism.

If you also want to lose weight, do not worry about one teaspoon of maple syrup. Unless you overindulge in sweets, it will definitely do you no harm at all.

Pear and ginger 3 tbsp hemp protein

1 cup rice milk or water

1 soft pear

1 teaspoon fresh grated ginger

1 teaspoon maple syrup

Mix the ingredients with the hand blender until smooth.

Raspberryand cinnamon3 tbsp hemp protein

1 cup rice milk or water

3 tbsp raspberry

cinnamon

1 teaspoon maple syrup

Mix the ingredients with the hand blender until smooth.

Bananaand chocolate3 tbsp hemp protein

1 cup rice milk or water

1 banana

1 teaspoon cocoa

cinnamon

1 teaspoon maple syrup

Mix the ingredients with the hand blender until smooth.

Bananaand blueberry3 tbsp hemp protein

1 cup rice milk or water

1 banana

1 teaspoons blueberry

cinnamon

1 teaspoon maple syrup

Mix the ingredients with the handblender until smooth.

For weight reduction:Fresh vegetable juices (afternoon; 2 – 3 dl)

Fresh fruit juices (morning; 2 – 3 dl)

Fresh vegetables

Fresh fruit

Chef & arranging: Erik Šille(www.eriksille.com)

Photos: Miro Nôta(www.mironota.sk)

Media: Artinfo PR unit(www.artinfo.sk)

This publication has been published by the Diverzita association,Nemocničná 1945/25, 026 01 Dolný Kubín, Slovakiafor PROPAGANDA PRODUCTION s.r.o.(www.konopa.sk)

ISBN 978–80–968086–9–4