Can I Use Hemp Hearts in Place of Rolled Oats

Home » Recent Posts » Recipes » 3 VEGAN Hemp Hearts Recipes | Falafel, Breakfast Cookies, No-Oats Porridge

DISCLAIMER: This post was developed in sponsored partnership with Manitoba Harvest Hemp Hearts, however, as always, all opinions are genuine.

I share my three favourite vegan hemp hearts recipes including a healthy falafel, power cookies, and hemp hearts no-oats porridge!

Okay so I know the holidays are around the corner, and I've been sharing a lot of indulgent desserts and holiday brunches. But in between stuffing my face with monster cookies, I'm trying to balance everything out with really nutritious well-balanced meals. Hemp has become a go-to super plant stable in my home because they're an easy way to boost the nutrition in literally any meal. But first of all, let's get one thing straight. This is a totally PG blog post, so no, I'm not talking about illicit drugs.

If you're not familiar with Manitoba Harvest hemp hearts, get ready to meet your new BFF. Hemp hearts are packed with protein, fibre and healthy omega 3 fats so they're pretty much a vegan, gluten free, low carbers dream. For a three tablespoon serving, you're looking at a whopping 2.5 grams of omega 3s, 1.5 grams of monounsaturated fats, 3 grams of fibre and 10 grams of protein. They also supply 30% of your daily iron needs, so this is a great vegan way to get your fill without meat or dairy.

How to Make 3 VEGAN Hemp Hearts Recipes

The best part about hemp hearts is that they're incredibly versatile. I add a handful to my oats or yogurt every day, throw them into any baked goods for a little extra nutrition, and let them stand in for oats or flour in savoury goodies, too. So I wanted to share my three favourite vegan hemp hearts recipes for showcasing this plant based superfood!

Hemp Hearts Power Cookies

Because cookies should always come first in life. These hemp hearts power cookies are tasty enough for dessert, but healthy enough for breakfast (and who doesn't want to eat cookie for breakfast?)  They're packed with healthy fats from almonds and hemp hearts and natural sweetness from bananas and dates. It doesn't matter if you're a total carnivore, this will become one of your go to vegan hemp hearts recipes.

 Hemp Hearts Baked Falafel

So I fell in love with falafel in Israel and have been making it at home ever since. The recipe itself is so nutritious, and since we bake ours, they're even healthier. I combine protein-rich chickpeas with hemp hearts, herbs and spices and form them into sweet little patties. I like to serve these hemp hearts baked falafel stuffed into pita with grated veggies, hummus and tzatziki, but you can totally serve them as an appetizer dipped into hummus, too.

Hemp Hearts No-Oat Porridge

I have nothing against oats, but I know a lot of my followers and readers who are on paleo or keto diets try to limit their oats. Friends, this Hemp Hearts No-Oat Porridge is the warm winter breakfast you're craving!! I mix together hemp hearts with almond flour, coconut, flax, chia and spices to yield a super creamy, naturally sweet porridge. It's like cream of wheat but packed with more flavour and nutrition! This is one vegan hemp hearts recipe that you're going to keep in your back pocket for all of these cold winter mornings.

Hemp Hearts Giveaway!!

So now that I've shared my go-to vegan hemp hearts recipes, I would love to hear about yours and by doing so, you could win a Manitoba Harvest Prize Pack!

To enter, you can:

Leave a Blog Post Comment about how you like to use hemp hearts

Subscribe to my Meal Plan Mailing List

Subscribe on YouTube

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Follow on Pinterest

 The more of these you do, the more chances you have at winning!

a Rafflecopter giveaway

Hopefully these three vegan hemp hearts recipes will get you started, but if you're looking for some more inspiration, check out ManitobaHarvest.com!

So what's your favourite way to use hemp hearts?

How do you want to experiment with hemp hearts in the future?

Which of these three vegan hemp hearts recipes do you want to try first?

Leave me a comment below and happy snacking!

Disclaimer: This post was developed in paid partnership with Manitoba Harvest, however, all opinions are genuine.

• ▢ 1 tbsp ground flax seed
• ▢ 2 tbsp unsweetened vanilla almond milk
• ▢ 1 cup almond flour
• ▢ 1 cup rolled oats gluten free if needed
• ▢ 1 ½ tsp cinnamon
• ▢ ½ tsp baking powder
• ▢ ¼ tsp salt
• ▢ 1 very ripe banana mashed
• ▢ 2 tbsp coconut oil melted
• ▢ ¼ cup almond butter
• ▢ ¼ cup plus 1 tbsp maple syrup
• ▢ ½ tsp vanilla extract
• ▢ ½ cup dates minced
• ▢ ½ cup sliced almonds
• ▢ ½ cup Manitoba Harvest Hemp Hearts plus more for topping

• To make a flax egg, combine the flax and the almond milk in a small bowl and let sit in the fridge for an hour.

• Meanwhile, preheat oven to 350 F and place a silpat on a baking sheet.

• In one bowl, mix together the almond flour, oats, cinnamon, baking powder and salt.

• In another, mix the banana, coconut oil, almond butter, maple, vanilla and flax egg. Mix the dry into the wet until combined, then fold in the dates, almonds and Manitoba Harvest hemp hearts.

• Roll into small 2 tbsp balls and flatten them out on the baking sheet so they're 1/2 inch tall. Sprinkle generously with more hemp hearts and bake for 12-15 minutes until golden brown.

Calories: 255 kcal | Carbohydrates: 21 g | Protein: 8 g | Fat: 17 g | Saturated Fat: 3 g | Sodium: 55 mg | Potassium: 212 mg | Fiber: 4 g | Sugar: 10 g | Vitamin A: 50 IU | Vitamin C: 0.8 mg | Calcium: 91 mg | Iron: 2.3 mg

Only Eats

• ▢ 1 can chickpeas drained and rinsed
• ▢ ½ cup parsley leaves
• ▢ ½ cup mint leaves
• ▢ 1 garlic clove minced
• ▢ ½ small onion minced
• ▢ 5 tbsp Manitoba Harvest Hemp Hearts plus more for sprinkling
• ▢ 3 tbsp almond flour
• ▢ 1 tsp dried coriander
• ▢ 1 ½ tsp cumin
• ▢ ¼ tsp paprika
• ▢ 1 tsp salt
• ▢ ¼ tsp pepper
• ▢ Olive oil in oil atomizer

• Preheat oven to 450 F and line a baking sheet with parchment paper or a silpat.

• In a food processor, pulse the chickpeas, parsley, mint and puree until grainy but well broken down.

• Add in the onion, garlic, Manitoba Harvest Hemp Hearts, flour, coriander, cumin, paprika, salt and pepper and pulse until fairly smooth.

• Roll into 2 tablespoon balls and form into ¼ inch patties. Sprinkle generously with more Manitoba Harvest Hemp Hearts on both sides, then spritz with olive oil. Bake for 15-20 minutes until golden brown, flipping once half way through.

• Serve in a pita or dipped into hummus.

Calories: 156 kcal | Carbohydrates: 6 g | Protein: 9 g | Fat: 11 g | Saturated Fat: 1 g | Sodium: 590 mg | Potassium: 107 mg | Fiber: 2 g | Sugar: 1 g | Vitamin A: 1040 IU | Vitamin C: 13.9 mg | Calcium: 71 mg | Iron: 4.1 mg

• ▢ 1 1/2 cup unsweetened vanilla almond milk
• ▢ 2/3 cup Manitoba Harvest Hemp Hearts
• ▢ ¼ cup plus 2 tbsp almond flour
• ▢ ¼ cup plus 2 tbsp unsweetened shredded coconut
• ▢ 2 tbsp flax seed
• ▢ 2 tbsp white chia seeds
• ▢ 1/2 tsp cinnamon
• ▢ 1/8 tsp nutmeg
• ▢ 1/8 tsp salt
• ▢ 1 very ripe banana mashed
• ▢ 1 tsp vanilla extract
• ▢ Maple syrup to taste

Topping:

• ▢ Sliced fruit
• ▢ Toasted coconut
• ▢ Manitoba Harvest Hemp Hearts

• Bring the almond milk to a boil in a medium saucepot and add in the Manitoba Harvest Hemp Hearts, almond flour, coconut, flax, chia seeds, cinnamon, nutmeg, salt and banana. Reduce to a simmer and stir until the porridge is thick. Sweeten with maple syrup, if desired.

• Serve in two bowls and top with sliced fruit, toasted coconut and a generous sprinkle of Manitoba Harvest Hemp Hearts.

Calories: 721 kcal | Carbohydrates: 36 g | Protein: 33 g | Fat: 51 g | Saturated Fat: 7 g | Sodium: 424 mg | Potassium: 379 mg | Fiber: 13 g | Sugar: 13 g | Vitamin A: 385 IU | Vitamin C: 5.1 mg | Calcium: 455 mg | Iron: 11.7 mg

Updated on May 12th, 2020

About Abbey Sharp

Abbey Sharpis a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

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Can I Use Hemp Hearts in Place of Rolled Oats

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