Anti-Inflammatory Hemp-Heart Black-Bean Brownie Recipe PACKED with Protein and Magnesium

Here at Healthy Holistic Living, we search the web for great health content to share with you. This article is shared with permission from our friends at juliedaniluk.com.

My passion for hemp hearts (shelled hemp seeds) started 12 years ago when Mike Fata shared his astonishing weight loss transformation with me where he lost over 120 lbs. by eating a diet high in hemp. From his success story, I was motivated to see how hemp could help my nutrition clients meet their health goals. One taste of these little green gems, and I was hooked. There are many seeds that boast super food status but few taste this fantastic!

Hemp Hearts are nutty and sweet like pine nuts yet sport good amounts of Omega 3 fatty acids. Flax and Chia share the Omega 3 benefit but when they get wet their mucilage fibre gets slippery and sticky. Hemp’s crunchy yet creamy texture makes it the most versatile vegan Omega 3 source. Try it in soup instead of dairy to add creaminess. It’s high protein content makes it a perfect addition to meal replacement bars, cereal, porridge, salads, pesto, pasta, dressings, sauces, smoothies, desserts and side dishes.

Nutrition Snapshot: 3 tablespoons of Hemp Hearts contain…

Omega 3 2500 mg

Omega 9 1500 mg

B Complex up to 30% of RDA

Fibre 3 grams

Protein 10 grams

Calcium 20 mg

Iron 5 mg (30% of RDA)

Magnesium 288 mg (70% of RDA)

Manganese 5 mg (110% of RDA)

Zinc 4 mg (30% of RDA)

Hemp seeds contain both essential fatty acids necessary for muscle and joint repair. It also has all the essential amino acids in an easily digestible form. Studies suggest that a predominantly plant-based diet is the starting point for a strong anti-cancer approach to eating.

Many people find it a challenge to get enough protein when following a vegetarian diet, and Hemp hearts are a terrific solution. Our bodies take these amino acids from our diet and reassemble them into proteins that are used for all sorts of different functions in the body – from building muscles to healing injuries and fighting infections. Two tablespoons (30 g) of hemp hearts contains 7 grams of protein – equivalent to the same amount found in a large boiled egg. What’s more, 65% of the total protein content of hemp seed comes from an easily digestible protein called edestin, which is readily absorbed and utilized by the human body. Edestin has the unique ability to stimulate the manufacture of antibodies against foreign invaders, boosting our immune system. It is also hypoallergenic, meaning it has a low allergy potential, making it a great replacement for soy and peanuts (provided it is processed in a factory free of tree nuts such as Manitoba Harvest Hemp Foods.)

Five Reasons To Fall In Love With Hemp Hearts

1. Fight Inflammation

Hemp seeds contain an especially beneficial type of omega-6 fat called GLA (gamma linolenic acid). (1) GLA is a direct building block of PGE1, a type of prostaglandin that works in the body as an anti-inflammatory massager. GLA can decrease inflammation, helping people suffering from asthma, arthritis and muscle pain. GLA also supports healthy hair, nail and skin health.

2. Improve Heart Health

Hemp hearts sure live up to their name! The fatty acids in hemp help lower bad LDL cholesterol and improve cholesterol ratio. (2) Hemp hearts are rich in phytonutrients and anti-aging antioxidants such as vitamin E that protect the cardiovascular system from damage.

3. Reduce Muscle Cramps

Hemp hearts are a rich source of magnesium that has been shown to reduce headaches and muscle cramps. (3) These are both possible signs of magnesium deficiency — the mineral is involved in proper muscle relaxation. Athletes are prone to magnesium loss from sweating so adding hemp seeds to shakes can prevent post workout cramps. Hemp also provides good amounts of zinc, calcium, manganese and iron. Minerals are important for repair of tissues and maintenance of the immune system. (4)

4. Balance Hormones

Many women use hemp hearts to help with hormonal imbalances causing menopausal symptoms including hot flashes and depression. (5) It is also helpful for PMS symptoms due to its GLA and magnesium content. Hemp hearts blended with blueberries makes a great breakfast smoothie.

5. Improve Immunity

Hemp Hearts are high in alpha linolenic acid, a type of anti-inflammatory Omega 3 fat that can improve immune function. The other nutrients in hemp help ensure the fat is used effectively in the body. They also contain plant sterols, which are powerful immune modulators capable of reducing allergies, a cause of inflammation. (6)

To reap the benefits of hemp seeds, try this brownie recipe.

Gluten-Free Black Bean Hemp Brownie

This HIGH-protein brownie is sure to give you the energy you need.

Serves: 12
Prep time: 10 minutes
Cook time: 30 minutes

Ingredients

15-oz can black beans, drained and thoroughly rinsed

3 large organic eggs
1/3 cup coconut butter (or coconut oil if butter is unavailable)
1/4 cup raw cocoa powder

1/4 tsp pink rock or grey sea salt
2 tsp natural vanilla extract
1/2 cup honey

1/2 cup dark, sugar-free chocolate chips
1/3 cup hemp hearts
1/4 tsp of coconut oil to oil the pan

Instructions

1. Preheat oven to 350°F. Oil an 8 x 11 baking pan with coconut oil.

2. Place the black beans, eggs, melted coconut butter, cocoa powder, salt, vanilla extract and honey in the bowl of a food processor and blend until smooth.

3. Remove the blade and gently stir in the chocolate chips and Hemp Hearts. Transfer mixture to the prepared pan.

4. Bake the brownies for 30 minutes, or until just set in the centre. Cool before cutting into squares.

Don’t have time to make the recipe but still want a boost of magnesium? Magnesium oil enters your body much faster, much safer, and exactly where you need relief. So, if you’re looking for relief that will last, myKoreEssentials transdermal magnesium is the perfect solution. No digestive discomfort – just fast-acting 100% pure magnesium oil to soothe your pain and lower inflammation.

Sources

1. Current Pharmaceutical Biotechnology, Volume 7, Number 6, December 2006, pp. 531-534(4). Gamma Linolenic Acid: An Antiinflammatory Omega-6 Fatty Acid. Kapoor, Rakesh; Huang, Yung-Sheng.

2. Canadian Family Physician June 2006 vol. 52 no. 6 734-740. Omega-3 fatty acids: their beneficial role in cardiovascular health. Gerry Schwalfenberg.

3. Mayo Clinic: Muscle Cramps

4. Humana Press, Jun 4, 2004 Handbook of Nutrition and Immunity M. Eric Gershwin, Penelope Nestel, Carl L. Keen.

5. juliedaniluk.com: Maca Hemp Power Smoothie

6. June 2009 Volume 204, Issue 2, Pages 476–482. Anti-inflammatory and cardioprotective effects of n-3 polyunsaturated fatty acids and plant sterols in hyperlipidemic individuals. Michelle A. Micallef, Manohar L. Garg

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