2019-08-01 Eat Well

Hemp & Quinoa Bites

Recipe / Keira Rumble

These delicious little hemp bites are packed full

of nutrients and hidden vegetables. A crowd-pleaser

for the whole family!

Serves: 3–4

1 tbsp coconut oil

½ head broccoli, grated

2 carrots, grated

½ bunch kale, roughly

chopped

4 cloves garlic, crushed

1 tbsp chilli flakes

Big pinch Himalayan

sea salt

Big pinch cracked pepper

1 tsp paprika

1 heaped tbsp nutritional

yeast

1 cup cooked & cooled

quinoa

¼ bunch parsley, roughly

chopped

⅓ cup hemp seeds

1 tsp psyllium husks

1 tsp apple-cider vinegar

1 tbsp ground cumin

1 tbsp coconut oil

Preheat oven to 220°C and line baking tray with

parchment paper.

Heat coconut oil over low heat and sauté broccoli,

carrot, kale and garlic for 2 mins. Season vegies with

chili flakes, salt, pepper and paprika.

Remove from heat and let mix cool slightly, then

place in food processor with remaining ingredients and

blitz until mixture starts to clump together.

With your hands, form bite-sized nuggets and place

in baking tray, gently brushing bites with oil.

Bake in oven for 20-30 mins, turning once halfway

through. You want the bites to be beautiful and golden.

Once cooked, let cool slightly in tray.

Serve with tahini dressing, tomato relish or on

their own.

Tip: You can also cook these on the stovetop, over a low

heat until cooked through and golden.

Peanut Butter Hemp Smoothie

Recipe / Keira Rumble

By adding hemp seeds to your smoothies, you not only get a lovely mild nutty

flavour, but they are rich in omega 3 and 6 and are a great source of protein.

Serves: 1

1 tbsp peanut butter

1 frozen banana

1 tsp maca powder

1 cup almond milk

1 tbsp MCT oil

¼ cup hemp seeds,

plus extra

1 tsp vanilla extract,

or to taste

½ cup shredded

coconut, plus extra

½ cup ice

In blender, blitz all

ingredients until

desired consistency

is reached.

Sprinkle with hemp

seeds and coconut.

Tip: To save time,

I love to pre-blend my

banana, maca, vanilla

and MCT then pour into

ice trays and pop into

my morning smoothies.

Peanut Butter Hemp Smoothie

Hemp & Quinoa Bites

Hemp seeds give

a lovely nutty fl avour

to this smoothie.

EatWell | 59

EWL026_050-059 CR Cooking with Hemp Seeds_NEW-PR.indd 59EWL026_050-059 CR Cooking with Hemp Seeds_NEW-PR.indd 59 5/08/2019 2:39:44 PM5/08/2019 2:39:44 PM

Hemp&QuinoaBites

Recipe/ KeiraRumble

Thesedeliciouslittlehempbitesarepackedfull

ofnutrientsandhiddenvegetables.A crowd-pleaser

forthewholefamily!

Serves:3–4

1 tbspcoconutoil
½headbroccoli,grated
2 carrots,grated
½bunchkale,roughly
chopped
4 clovesgarlic,crushed
1 tbspchilliflakes
BigpinchHimalayan
seasalt
Bigpinchcrackedpepper
1 tsppaprika

1 heapedtbspnutritional

yeast

1 cupcooked& cooled

quinoa

¼bunchparsley,roughly

chopped

⅓cuphempseeds

1 tsppsylliumhusks

1 tspapple-cidervinegar

1 tbspgroundcumin

1 tbspcoconutoil

Preheatovento220°Candlinebakingtraywith
parchmentpaper.
Heatcoconutoiloverlowheatandsautébroccoli,
carrot,kaleandgarlicfor2 mins.Seasonvegieswith
chiliflakes,salt,pepperandpaprika.
Removefromheatandletmixcoolslightly,then
placeinfoodprocessorwithremainingingredientsand
blitzuntilmixturestartstoclumptogether.
Withyourhands,formbite-sizednuggetsandplace
inbakingtray,gentlybrushingbiteswithoil.
Bakeinovenfor20-30mins,turningoncehalfway
through.Youwantthebitestobebeautifulandgolden.
Oncecooked,letcoolslightlyintray.
Servewithtahinidressing,tomatorelishoron
theirown.
Tip:Youcanalsocooktheseonthestovetop,overa low
heatuntilcookedthroughandgolden.

PeanutButterHempSmoothie

Recipe/ KeiraRumble

Byaddinghempseedstoyoursmoothies,younotonlygeta lovelymildnutty

flavour,buttheyarerichinomega3 and6 andarea greatsourceofprotein.

Serves: 1

1 tbsp peanut butter

1 frozen banana

1 tsp maca powder

1 cup almond milk

1 tbsp MCT oil

¼ cup hemp seeds,

plus extra

1 tsp vanilla extract,

or to taste

½ cup shredded

coconut, plus extra

½ cup ice

In blender, blitz all

ingredients until

desired consistency

is reached.

Sprinkle with hemp

seeds and coconut.

Tip: To save time,

I love to pre-blend my

banana, maca, vanilla

and MCT then pour into

ice trays and pop into

my morning smoothies.

Peanut Butter Hemp Smoothie

Hemp & Quinoa Bites

Hemp seeds give

a lovely nutty fl avour

to this smoothie.

EatWell | 59