Hemp Seed Flour: Properties, Benefits and Recipes

Hemp flour is obtained from the seeds of the plant and is a food that is gaining more and more popularity thanks to its numerous nutritional properties and its versatility in the kitchen. Obtained by grinding the seeds of the hemp plant , this food-grade hemp flour is particularly appreciated for its supply of proteins , fiber and essential fatty acids such as omega 3 and omega 6. In this blog, we will explore the many uses of hemp flour , its nutritional characteristics, and we will provide you with some easy and nutritious recipes to integrate it into your diet.

What makes hemp flour special and nutritious?

Hemp flour stands out for its extraordinary nutritional properties. It is a food rich in proteins , which contains all the essential amino acids that our body needs for proper functioning. This makes it one of the few plant sources that offers a complete protein profile, comparable to that of meat or eggs.

Additionally, hemp flour is a great source of fiber, which helps prevent constipation and promotes digestive health. In addition, it is rich in essential fatty acids, such as omega-3 and omega-6, which play a crucial role in heart and brain health.

Does hemp flour contain gluten?

No, hemp flour is naturally gluten-free , making it an ideal option for those with gluten intolerance or celiac disease . Despite being gluten -free , the flour can easily be mixed with other grain flours or used in combination with wheat flour to obtain softer doughs suitable for baking .

However, the lack of gluten makes it necessary to mix it with other flours, such as wheat flour or wheat flour, when you want to prepare elastic dough for bread or pasta. However, for celiacs and for those who want to follow a gluten-free diet , hemp flour is a valid alternative, especially for preparing more nutritious baked goods.

What are the nutritional values ​​of hemp flour?

From a nutritional point of view , hemp flour is an extremely complete food. It contains a significant amount of proteins , up to 30% of the total weight, along with a balanced intake of essential fatty acids and fiber . It is also rich in vitamins such as vitamin E , which has powerful antioxidant properties, and mineral salts such as magnesium , potassium , iron and zinc .

The high fibre content helps keep blood sugar levels under control and promotes the feeling of satiety, making it ideal for those looking for a filling food rich in nutrients that are beneficial for the body.

How to use hemp flour in cooking?

Using hemp flour in the kitchen is simple and versatile. It can be incorporated into many recipes, both sweet and savory, thanks to its nutty flavor and light texture. Here are some common ways to make hemp flour recipes :

1. Pizza Dough : Add hemp flour to your pizza dough for a nutty flavor and a great source of protein and fiber.

2. Homemade Pasta : By mixing hemp flour with other flours such as wheat or semolina, you can create a pasta with or without eggs, which will have a brownish color and a rich, full flavor.

3. Baking : Hemp flour can be used to make bread , cakes and biscuits . Again, it is recommended to mix it with other flours to improve the texture and workability of the dough.

What are the properties of hemp flour?

The properties of hemp flour are many and make it a perfect ingredient for a complete and balanced diet. Hemp is a very nutritious plant, rich in proteins and essential amino acids , as well as a good amount of essential fatty acids. This balance of nutrients makes it an excellent choice for those looking to maintain a healthy and sustainable diet.

The presence of fibre also helps improve digestion, while its antioxidant properties, thanks to the presence of vitamin E, help fight oxidative stress and protect the body's cells from damage by free radicals.

Does hemp flour have any contraindications?

Despite its many benefits, like any food, hemp flour can also have some contraindications . It is important to check for any personal allergies, even though allergies to hemp are quite rare. Furthermore, since hemp flour is rich in fiber, it is advisable not to abuse it, as it could cause gastrointestinal disorders if consumed in excess.

Recipes with hemp flour

Here are some simple recipes to get you started using hemp flour in your kitchen.

Hemp flour bread

Ingredients:

• 300g wheat flour

• 100g of hemp flour

• 10g of fresh brewer's yeast

• 200ml of warm water

• 10g of salt

• 1 teaspoon sugar

Preparation:

1. Dissolve the yeast in warm water with a teaspoon of sugar.

2. In a bowl, mix the two flours and add the salt.

3. Pour the water with the yeast into the flour mixture and knead until you obtain a smooth and homogeneous dough.

4. Let it rise for about 2 hours.

5. Bake in a preheated oven at 200°C for about 25-30 minutes, until golden.

Fresh pasta with hemp flour

Ingredients:

• 200g of type 00 wheat flour

• 50g of hemp flour

• 2 eggs

Preparation:

1. Mix the two flours and make a well on the pastry board.

2. Break the eggs into the center and knead until you obtain a smooth, elastic dough.

3. Let it rest for about 30 minutes, then roll out the dough and cut it into the desired shape (tagliatelle, fettuccine, etc.).

4. Cook in boiling salted water for 2-3 minutes and season to taste.

Where to buy hemp flour?

Hemp flour can be found in health food stores, well-stocked supermarkets and of course online. Online sales of organic hemp flour are now very widespread and offer a wide range of products, allowing you to choose between different brands and formats.

When purchasing hemp flour online, make sure you choose a high-quality, organic product that comes from hemp seeds grown without the use of pesticides or chemical fertilizers, to ensure you get a safe and healthy food.

Conclusions

Hemp flour is a valuable ingredient that can enrich our diet with beneficial nutrients for the body , including proteins , fiber , vitamins and essential fatty acids . Thanks to its versatility, it can be used in a wide range of recipes, from bread making to homemade pasta making .