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Salads With Healthy Hemp Seed Are Cool During The Hot Summer

Posted on April 15, 2004

Hemp Seed Nut & Hemp Seed Oil add Nutritional Zip and Flavor

Winnipeg, Manitoba — During the summer a cornucopia of fresh produce is plentiful, cooking in the kitchen becomes stifling, and hot cooked meals are heavy and unappetizing. That’s why salads are a summer staple, and it’s a great time of year to experiment with ingredients to keep the salad menu from getting dull.

Hemp seed nut (shelled hemp seed) and hemp seed oil are two ingredients that add a delicious flair to salad. Although both offer a pleasant nutty flavor, it is the incredible nutrition profile that sets hemp seed nut and hemp seed oil apart from other salad ingredients. Good nutrition is extra important during the summer as bodies can be compromised by the heat, and active lifestyles often push the body to physical limits.

Sprinkled on or tossed into salads, hemp seed nuts have a soft texture, attractive sesame seed-like appearance and offer a nutty flavor similar to sunflower seeds or pine nuts. Hemp seed oil is a delicious salad dressing base for those that make their own, or is an easy and nutritious supplement to a store bought dressing. Hemp seed oil has an attractive emerald green color, due to its rich content of chlorophyll, a powerful antioxidant. Hemp seed nut and hemp seed oil salad recipes are included below. More hemp recipes.

Nutiva Organic Hemp Seed Oil

Nutiva Organic Hemp Seed Oil

Medical evidence supporting the critical role of Essential Fatty Acids (EFAs) for enhancing and maintaining human health continues to grow. EFAs are the “good fats” that bodies need but can’t produce. Therefore, EFAs must be obtained through the diet. “Hemp seed oil is the richest source of the Omega 6 & 3 EFAs,” says Mike Fata, North American Sales Manager for Manitoba Harvest, an integrated producer of hemp food products. Although Omega-6 EFAs are found in many vegetable oils used in salad dressings such as corn, soy and sunflower, many of those oils are not fresh and contain unhealthy Trans Fatty Acids. “Hemp seed oil is fresh and free of Trans-Fatty Acids,” says Fata. “It is also a unique plant source of the rare ‘super’ Omega-6 EFA called Gamma-Linolenic Acid (GLA),” Fata adds.

For optimum health, EFAs need to be consumed in a certain ratio. Nutrition experts, including the renowned Dr. Andrew Weil, recommend Hemp Seed Oil due to its ideal 3.75 to 1 ratio of Omega-6 to Omega-3 EFAs. In his respected book, Fats that Heal, Fats that Kill, nutrition expert Dr. Udo Erasmus states “The best-balanced plant source of EFAs is Hemp Seed Oil.”

Although both hemp seed nut and hemp seed oil are high in EFAs and have a powerful nutritional profile, there are significant differences between the two, particularly with regard to protein. Hemp seed nut is one of nature’s richest sources of complete protein (35%). Two thirds of the protein in hemp seed nut is “edestin,” which are pre-cursors to such vital body components as hormones, hemoglobin, enzymes and antibodies. Hemp seed nut’s edestin structure is the highest in the plant kingdom. Furthermore, hemp seed nut does not contain gluten and is free of the enzyme inhibitor found in soy and other legumes and grains which can prevent protein absorption and cause gas and other digestive challenges.

In February 2004, the hemp industry won its 2 ½-year old lawsuit against the Drug Enforcement Administration (DEA). The unanimous decision by the U.S. Court of Appeals for the 9th Circuit permanently blocks DEA regulations that attempted to ban hemp foods, and has greatly enhanced consumer interest in hemp foods.

Established in 1998, Manitoba Harvest™ is a USDA accredited organic and kosher certified hemp food processor that demonstrates a commitment to quality “From Seed to Shelf,” by growing, processing and packaging all of their products. Manitoba Harvest™ offers healthy staple hemp food products including nutritious Hemp Seed Oil, Hemp Seed Oil Capsules, Hemp Seed Nut (shelled hemp seed), Hemp Seed Nut Butter and Hemp Protein Powder. Manitoba Harvest™ products are offered nationwide by more than 1,500 natural food retailers, including Whole Foods Markets.

“Chilling Out” With Hemp Summer Salad Recipes

Magical Mint Vinaigrette

Makes: 1 Cup

Prep Time: 5 min


  • ½ cup Hemp Seed Oil
  • ¼ cup fresh lemon juice
  • ¼ cup apple cider vinegar
  • 1/8 cup fresh mint leaves
  • 1 Tbsp fresh ginger (peeled & sliced)


Combine all ingredients in a blender. Blend on high until smooth. Can be stored for 7-10 days in the refrigerator in a sealed container.

Maple Vinaigrette

Makes: ½ cup

Prep Time: 5 min.


  • ¼ cup Hemp Seed Oil
  • 1/8 cup Balsamic Vinegar
  • 2 Tbsp maple syrup
  • 1 tsp. dried oregano


Combine all ingredients in a bowl. Stir together until well mixed. This recipe can be made in larger quantities and stored in the refrigerator for 7-10 days.

Smooth Carrot

Makes: 4 Cups

Prep Time: 5 Min


  • ¼ Cup Hemp Seed Nut
  • 2 Tbsp Hemp Seed Oil
  • 2 Cups carrots, diced
  • ½ Cup water
  • ¼ Cup apple cider vinegar
  • 1 Cup arugula (or spinach)
  • 2 tsp paprika
  • 1 jalapeno pepper (optional)


Combine all ingredients in a blender. Blend on high until creamy smooth. Can be stored in a sealed container in the fridge for 2-3 days. This recipe goes very well with coleslaw!

Copyright © 2004, Manitoba Harvest. All rights reserved.

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