Yield: 2 cups, 4 servings

Hemp milk takes only minutes to make, since hempseeds don’t need to be soaked.

Ingredients

• 1 1/2 cups water
• 1/2 cup hempseeds, unsoaked
• 2 teaspoons maple syrup or agave nectar
• 1/2 teaspoon vanilla extract (optional)

Equipment

• measuring cups
• measuring spoons
• blender
• rubber spatula

Put the water, hempseeds, maple syrup, and optional vanilla extract in a blender. Process on high speed until smooth. Stored in a sealed container in the refrigerator, Hemp Milk will keep for 5 days. It tends to separate, so shake well before using.

Per serving: calories: 169, protein: 11 g, fat: 10 g, carbohydrate: 10 g, fiber: 1 g, sodium: 10 mg
 

Yield: 1 serving

This grain-free porridge is the most delicious way I know to get your daily allowance of omega-3 fatty acids and fiber. Thank you to Keyvan Golestaneh for this recipe.

Ingredients

• 3 tablespoons Ground Seed Mix
• Dash ground cinnamon
• 1/4 cup Hemp Milk, plus more for serving
• 1 teaspoon maple syrup or agave nectar (optional)
• 1/4 cup chopped or sliced fresh fruit (such as apple, banana, or berries), or 2 tablespoons raisins or chopped dates

Equipment

• measuring spoons
• small bowl
• whisk
• cutting board
• chef’s knife, 8-inch
• paring knife
• measuring cups

Put the Ground Seed Mix and cinnamon in a small bowl. Gradually add the Hemp Milk and whisk to combine. Stir in the maple syrup if desired. Serve immediately with additional Hemp Milk and fresh or dried fruit.

Per serving: calories: 199, protein: 10 g, fat: 12 g, carbohydrate: 11 g, fiber: 3 g, sodium: 6 mg
 

Yield: 1 1/2 cups

Ground Seed Mix is rich in fiber, protein, and omega-3 fatty acids. Keep it on hand to sprinkle on salads, blend into smoothies, or make Multiseed Porridge. Thank you to Keyvan Golestaneh for this recipe.

Ingredients

• 1/2 cup flaxseeds, unsoaked
• 1/4 cup sunflower, pumpkin, or sesame seeds, unsoaked
• 1/4 cup chia seeds or hempseeds, unsoaked

Equipment

• measuring cups
• coffee grinder

Put all the seeds in a coffee grinder and process into a fine powder (you may need to do this in two batches). Stored in a sealed container in the refrigerator, Ground Seed Mix will keep for 3 months.

Per 3 tablespoons: calories: 104, protein: 4 g, fat: 7 g, carbohydrate: 5 g, fiber: 2 g, sodium: 1 mg
 

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Yield: 2 cups, 2 servings

In Asian cultures, salads have featured mineral-rich sea vegetables for centuries. Arame, a popular variety in Japan, has a mild semisweet flavor. You can eat it raw—just soak briefly first.

Ingredients

• 1/2 ounce arame, soaked in water for 5 minutes and drained
• 1 carrot, peeled and shredded
• 1/2 cucumber, peeled, seeded, and diced
• 1 green onion, thinly sliced
• 2 teaspoons freshly squeezed lemon juice
• 2 teaspoons tamari
• 1 teaspoon sesame oil
• 1/2 teaspoon grated fresh ginger
• Dash cayenne

Equipment

• medium bowl
• fine-mesh strainer
• cutting board
• peeler
• grater
• spoon
• chef’s knife, 8-inch
• citrus juicer or reamer
• measuring spoons
• rubber spatula

Put all the ingredients in a medium bowl and toss to combine. Serve immediately.

Per serving: calories: 58, protein: 2 g, fat: 2 g, carbohydrate: 6 g, fiber: 2 g, sodium: 334 mg

Wakame Salad: Replace the arame with 1/2 ounce wakame, soaked in water for 10 minutes, drained, and chopped.

Yield: 1 serving

Slightly sweet, crunchy, and aromatic, fennel frequently replaces celery in Mediterranean dishes.

Ingredients

• 2 cups torn red leaf, green leaf, or romaine lettuce
• 1/4 cup thinly sliced fennel (see note)
• 1/2 cup cubed watermelon
• 1 1/2 tablespoons Lemon-Herb Dressing
• 6 cherry tomatoes, halved

Equipment

• salad spinner
• measuring cups
• cutting board
• chef’s knife, 8-inch
• serrated knife, 5-inch
• mandoline (optional, for thinly slicing fennel)
• measuring spoons
• medium bowl
• tongs
• serving plate

Put the lettuce, fennel, watermelon, and vinaigrette in a medium bowl and toss gently. Transfer to a serving plate. Top with the cherry tomatoes. Serve immediately.

Note: To thinly slice a bulb of fennel, trim off the stems and a little of the hard base and cut the bulb in half lengthwise. Put each half cut-side down on the cutting board and thinly slice it crosswise with a sharp knife. For ultrathin and uniform slices, use a mandoline.

 

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