One of the biggest problems with “diets” is that they are often too difficult to keep up or too restrictive to help you develop lasting habits. Which is why instead of a “diet,” it’s better to take small steps that can be incorporated into your diet one at a time, with the intention that it can eventually become a sustainable, healthy habit.
“Eating healthy” doesn’t happen overnight. My healthy diet came from years of slow exposure to new foods and ideas, until one day I looked back and realized my diet had changed so much that it was hardly recognizable from how I used to eat. It happened so gradually it was painless, almost effortless (and actually really fun!), which is why it worked.
One small step you can take towards eating healthier?
Buy hemp seeds!
Shelled hemp seeds, also called hemp hearts, are a simple way to add some crunch and nutrients to your diet. They’re the seeds of the hemp plant, which is also the plant that marijuana comes from, but they don’t contain any THC, the active ingredient that makes you “high.”
You can find them at most grocery stores, online and in some bulk departments. They can be found on Amazon, at this link. I buy them in bulk and store some in an easily accessible jar that I refill as I go through it. I recommend storing them in a very visible place, at least at first, so you remember to start using them (mine are stored right next to my flaky sea salt). There are two main reasons why hemp seeds are so useful in a healthy diet: protein and practicality.
A blueberry almond smoothie, made with hemp seeds and topped with hemp seeds (all the way on the right).
Protein
One tablespoon of hemp seeds contains about 10 g of protein (an egg only has 6 g!). Not only that, they’re a complete protein—meaning, they contain all the essential amino acids your body requires—something many people erroneously think is exclusive to animal sources. I only loosely monitor my protein intake, but as a mostly plant-based eater, I know my consumption of hemp seeds plays an important role. If you are trying to consume less meat, the addition of hemp seeds can definitely help.
Practicality
Hemp seeds are easily one of the most used ingredients in my kitchen. I sprinkle them on almost everything I eat, sweet or savory. They add a little crunch, but also just a nice boost of protein, in addition to other nutrients. More useful even, is the fact that as long as I have hemp seeds, which keep for a long time, I can make a quick nut milk in minutes. Don’t have nut milk on hand but want a smoothie? A “cream" sauce? A latte? Start with hemp seeds!
How to Use
1. As a topping
Sprinkle hemp seeds generously on bowls, salads, soups, toast, smoothies, yogurt bowls, scrambled eggs… literally anything!
2. Nut milk
Blend 1 cup of water with 2-4 tbsp hemp seeds, adding more or less depending on desired thickness. That’s it, no straining required! There will be a small amount of sediment but I find it negligible. But, you may strain it through a mesh strainer or cheesecloth if desired. You could also add some sweetener (like honey, maple syrup or a date) and extract (vanilla or almond), depending on intended use. You can use the hemp milk in anyway that you would use another milk: smoothies, granola, baking, cooking, etc. I often use it to make creamy pasta sauce or mac ‘n’ cheese - options are endless.
3. Smoothies
Blend 1/2 cup of water with 1-2 tbsp of hemp seeds (more/less as desired). This is your “milk” base, to help make the smoothie creamy. Add the rest of your ingredients and blend! I like frozen banana, frozen blueberries, frozen cauliflower, almond butter and almond extract.
4. Cream for coffee or tea
Add hot drink of choice (coffee, matcha, other tea) to blender with 1-3 tbsp hemp seeds (more/less as desired), plus anything else you’d like (sweetener, cinnamon, etc.) and blend! Depending on your blender, there might be a small amount of sediment, but I find it negligible. You may strain if desired.
As always, feel free to ask me any questions, either here or via instagram. And if you have an idea or something you’re curious about as a healthy “small step,” let me know!