Hemp Seed Milk: What It Is, Its Benefits, and Recipes

Hemp seed milk is an excellent alternative to milk. It contains complete amino acids and rich fiber, which is good for digestion and cardiovascular health.

What Is Hemp Seed Milk?

Hemp seed milk, sometimes known as hemp milk or hemp seed beverage, is a creamy, plant-based milk alternative. It’s crafted by blending water with hulled hemp seeds, known as hemp hearts, which are favored for their smooth texture and mild flavor¹. This process results in a liquid that resembles nut milks, offering a versatile option for those avoiding dairy.

• How It’s Made: At home, you can whip up hemp milk by blending 1/2 to 1 cup of hemp seeds with 3-4 cups of water. For a touch of flavor, throw in some vanilla extract or a sweetener like honey or dates. Commercial versions might undergo ultra-high temperature processing to enhance shelf life and texture.

The Nutritional Lowdown

Hemp seed milk isn’t just an alternative; it’s a powerhouse of nutrition²³:

• Essential Fatty Acids: Rich in omega-3 and omega-6, hemp milk supports heart health and can reduce the risk of cardiovascular diseases.
• Protein Power: Hemp seeds are unique in providing a complete protein profile, containing all essential amino acids. Notably, hemp protein includes edestin, which is highly digestible and similar to proteins found in the human body.
• Bone Health: Many hemp milk brands fortify their products with calcium, making it an excellent choice for bone health.
• Fortified Goodness: Look for versions enriched with vitamins like B12 and D, crucial for those on plant-based diets.
• Allergy-Friendly: Being free from lactose, nuts, and soy, hemp milk is a safe bet for those with common food allergies.
• Caloric Content: It’s relatively low in calories, making it a smart choice for weight management.

Benefits at a Glance

• Digestive Ease: The absence of lactose makes hemp milk a gentle option for those with lactose intolerance⁴.
• Skin and Hair: The omega fatty acids can contribute to healthier skin and hair⁵.
• Environmental Impact: Hemp cultivation requires less water than dairy farming and absorbs CO2, making hemp milk an eco-friendlier choice.

• Hemp Seeds and the Keto Diet: A Friendly Match Made in Nutritional Heaven
• Hemp Seeds and Fiber: A Natural Remedy for Constipation?
• Are Hemp Seeds Gluten-Free: Unveiling the Facts
• Are Hemp Seeds a Complete Protein: A Comprehensive Guide

DIY Hemp Seed Milk Recipe

Want to give homemade hemp seed milk a try? Here’s a simple recipe:

1. Ingredients:
   • 1/2 cup hemp seeds
   • 3-4 cups water
   • A pinch of sea salt
   • Optional: Sweeteners like maple syrup or dates, vanilla extract for flavor.
2. Instructions:
   • Blend all ingredients on high for about a minute until smooth.
   • Strain through a cheesecloth or nut milk bag if you prefer a smoother texture, or skip this for more fiber.
   • Store in the fridge for up to 5 days. Shake well before use.

Culinary Uses

Hemp seed milk’s versatility shines in the kitchen:

• Smoothies: Its nutty flavor complements fruits and greens beautifully.
• Coffee and Tea: Adds a creamy texture without overpowering your brew.
• Cereals: A splash over your morning oats or granola can kickstart your day with nutrition.
• Baking: Substitute dairy milk with hemp milk in recipes for cakes, muffins, or bread.

A Word of Caution

While hemp seed milk is nutritious, unfortified versions might miss out on some vitamins and minerals⁶. Always check labels for fortification, especially if you’re relying on it for nutrients like calcium or vitamin D.

Conclusion

Hemp seed milk stands out as a nutritious, versatile, and environmentally friendly dairy alternative. Whether you’re vegan, lactose intolerant, or just curious about plant-based options, hemp seed milk deserves a spot in your diet. With its health benefits and culinary flexibility, it’s more than just a milk substitute; it’s a step towards a healthier lifestyle. Try making your own or pick up a fortified version from your local store, and enjoy the creamy goodness of hemp in your daily routine.

1. https://zh.wikipedia.org/zh-cn/%E5%A4%A7%E9%BA%BB%E7%B1%BD%E5%A5%B6 ↩︎
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients ↩︎
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2690450/nutrients ↩︎
4. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/hemp-milk ↩︎
5. https://www.healthline.com/nutrition/omega-3-benefits-on-skin-and-hair ↩︎
6. https://ourworldindata.org/environmental-impact-milks ↩︎