My dear readers: welcome to the Recipe Redux! I recently joined this amazing group of bloggers who get together to blog on the same theme each month. It’s like a MasterChef surprise box: at the beginning of the month we’re given a recipe challenge and then we all post on our set day of the month. It’s such a fun way to inspire creativity for making healthy food delicious!
This month we were challenged to do a spring cleaning of our cupboards and find an ingredient that has been sitting around collecting dust.
The ingredient I chose was my bag of hemp hearts. Other than sprinkling onto yogurt or whirling into smoothies, I haven’t branched out much with them. My husband and I love eating muesli for breakfast so I thought I would make a crunchy, seedy topping for our oats. This recipe makes enough for about 2-3 bowls of muesli. You could also double, triple, or quadruple the recipe and keep the crunchy topping in a sealed container on your counter for about a week, ready to sprinkle on your oats on those busy mornings!
Why It’s A Smart Choice
A 1 ounce (28g) serving of hemp hearts will give you:
- 9 grams of protein
- 2.25 grams of alpha-linoleic acid (a type of omega 3 that has cardiovascular benefits)
- 4:1 ratio of omega 6 to omega 3 fatty acids (a good anti-inflammatory ratio)
- 2.5 grams of fibre
- a boost of important minerals such as iron, zinc, manganese, & magnesium
If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram! I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.
Super Seed Maple Muesli
- 1 tablespoon butter or coconut oil
- 1/4 cup hemp hearts (seeds)
- 1/4 cup salted pumpkin seeds
- 2 tablespoons flax seeds
- 2 tablespoons maple syrup
- flaked oats
- chia seeds
- fresh fruit (berries, mango, banana, or peach slices)
- milk of choice
- Melt the butter or coconut oil in a frying pan over medium heat.
- Add the seeds and stir to coat.
- Saute for about 5 minutes (or until the seeds turn a light golden brown), stirring occasionally. Watch carefully after a couple of minutes as the seeds go from unburnt to burnt in a matter of a few seconds!
- Pour the maple syrup over the seeds and stir to coat. Remove from heat.
- In a bowl, scoop out some oats. For myself, I like about 1/3 of a cup of oats. My husband will have about 3/4-1 cup. Sprinkle on some chia seeds.
- Scoop out some of the heated super seed topping onto your bowl of cereal. Top with fresh fruit and your milk of choice!
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I tried this recipe a couple years with fresh peaches ago and it was delicious. Thank you Jessica
Ooo, fresh peaches sound amazing!
This recipe looks amazing…I’m going to have to try this out. Thank you so much for all you share Jessica! I recently nominated you for a One Lovely Blog Award. You can check it out here if you like https://deliciousdietitianduo.wordpress.com/2015/05/07/one-lovely-blog-award/
Oh wow! I’m so honoured Amy. You are such a sweet, kind soul. Thank you from the bottom of my heart!
Welcome to Recipe ReDux! I’ve been wanting to try out hemp hearts and this recipe is inspiring me to do it 🙂
Thank you for the warm welcome!
This sounds so yummy! So funny, I also used hemp, chia, and flax for today’s Recipe Redux…great minds…and plenty of omega 3’s! 😉
Go Omega 3s! I’ll have to check out your recipe. I could use more reasons to eat these super seeds 🙂