by diana on August 19, 2010

in Raw & Vegetarian Recipes

A great way to add more protein in your diet if you are a vegan is to add hemp seeds.

In this post I include a great Avocado Hemp dip/butter/spread recipe, banana/mango pudding recipe and a chocolate pudding recipe so don’t miss those!

Above is a picture of Manitoba Harvest Hemp Seeds – these are the ones I tend to buy. They are availble even at grocery stores so very easy to find and pick up.

The great thing about hemp is that it can be grown free of herbicides and pesticides because it is naturally resistant to pests. Genetically engineering hemp is not considered.


Hemp Seed is 35% oil, the richest source of EFAs in the plant kingdom. As for protein, of all plant based sources of protein hemp seed is 25% protein content. It is comprised of 8 essential amino acids and is 2nd only to soy bean (which is very genetically altered and only really healthy to consume if it is fermented).

The protein in hemp seed is easyily digested and assimilated. Hemp flour and or protein powder can be used in various recipes or added to a smoothie.

My favourite way to enjoy hemp seeds are in a salad. They can also be easily added to raw pates, dips, sauces and spreads.

I made a GREAT AVOCADO HEMP SPREAD yesterday consisting of:

  • 1/2 Avocado
  • 2 squeezes of fresh lemon
  • touch of himalyan sea salt
  • 1 1/2 tbsp of hemp seeds (this amount can vary – add to taste)

I put this on some fantastic seed crackers that I had made and WOW!! It is a favourite spread of mine now. What a great way to add more high quality vegetable protein!!

As for avocados, adding these to your diet is a healthy thing to do. I eat about 1/2 to 1 a day. I have a fast metabolism and I am quite thin so I don’t worry about eating 1/2 to 1 a day and my body loves them.


Avocados are rich in: Vitamin K, dietary fibre, Potassium, Folate, Vitamin B6, Copper, Vitamin E, Lutein, Magnesium, Vitamin C and monosaturated fats.

Avocados are definitely a favourite of mine and they can be added to so many recipes – it is CRAZY!!

I usually always add them in my salads. But they also are fantastic in dips, spreads, dressings, on a cracker, in a sandwich, in a wrap or in raw pudding (berry and chocolate) and raw icecream – YUM, YUM, YUM.

They are kind of the “dairy” in non-dairy recipes. I have recipes on my blog for puddings and they are used in that. For example:

Banana/Mango Pudding or Ice Cream

  • 1/2 Frozen Banana
  • 1/2 Frozen Mango or handful of frozen mangos chopped
  • 1/4 – 1/2 avocado (start with 1/4)
  • 1/4 Cup of water (may not need all of that so add a bit as needed)

You can use your food processor or high speed blender (a bullet works for this also). Add banana, mango and a bit of water to your food processor or blender. Blend until creamy. You may have to keep adding a touch of water and stirring and mashing the ingredients as you go. Then add chopped avocado (amount you want to start with) and blend some more until well blended (no avocado chunks).

That is it! That is your pudding and it is soooo good. It will keep in fridge or freezer. Some days I add some cacao to it for a chocolate pudding/ice cream and it is great!


  • 1/2 Avocado
  • 4 tbsp of cacao
  • 1 – 1  1/2 tsp of coconut oil (melted)
  • 3-4 soaked dates and a bit of soaking water
  • touch of cinnamon and vanilla (optional)

Add these ingredients to food processor and blend, blend, blend. Add ingredients to taste as it is blending. You may need to add more soak water as you go along if it is too thick. Also can be thinned with coconut oil.

This pudding will keep great in fridge and freezer. YOU WILL NOT BELIEVE IT HAS AVOCADO IN IT! Try giving to kids – they will love it!

Another great thing about hemp seeds and avocado is that they are such nutrient dense foods. Because they are high in oils (good oils) they are also filling. Fat is digested slower than carbohydrates so you feel full longer. They add depth to a salad that otherwise may leave you still feeling hungry.

I had a nutrient filled salad today – this is a great filling lunch or dinner salad:

  • Romaine Lettuce
  • Kale
  • Celery
  • Bell Peppers
  • Cucumber
  • Green onions
  • Carrots
  • Hemp Seeds
  • Pumpkin Seeds
  • Sesame Seeds

The dressing I put on was – flax oil, lemon juice, apple cider vinegar, nama shoyu (or braggs). I pretty much have this salad every day for lunch and/or dinner. I also love adding some soaked Wakame (seaweed) to it also.

All ingredients I use are raw and organic. The cucumbers, carrots, lettuce and kale were from my garden.

I am going on a 10 day holiday back to Edmonton, AB to visit my family so I won’t be posting until I return on August 30th.




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