Five Quick & Easy Hemp-Powered Recipes You Can Master Today

Here you’ll discover five simple hemp-powered recipes to kickstart your kitchen game, impress your grandma, fuel your activities, help you focus at work, sleep well and be ready for anything at a moment’s notice.

You have 15 minutes to make a meal, and you want it to be easy and good for you. Day in and out you wonder what to eat and you pretty much always go for what’s convenient and tasty. The trick is to look forward to making a meal from scratch because you can customize your flavors and nutrients based on your needs and what’s available, and it’s fun.

By mastering five recipes, you have enough variety to work with so that you always have something you can whip up in a few minutes. No words can describe the feeling of being able to make a meal from scratch, especially when you feed someone and they smile, go mmmmmm, and rub their belly. You just changed the world.

Enter the hemp seed, an anti-inflammatory, alkaline nutrient powerhouse packed with omega-3s, complete protein, and essential electrolytes and minerals like magnesium, iron and zinc. Yes, hemp seeds come from the cannabis plant and won’t get you high or show up on a drug test. It’s nutritionally similar to salmon, but more affordable, widely available and with more vitamins! We still love you salmon.

Hemp Seed Nutrition Facts

Hemp Seed Nutrition Facts


Hemp is ideal for busy people, travelers/backpackers, athletes, keto kids, vegans who despise tofu and people with food allergies/autoimmunity, in addition to anyone who wants to get healthy and eat better and save time.

(Related Article - How Hemp Changes Everything)

You don’t have to cook hemp, it doesn’t need refrigeration, and you can take it with you anywhere. It tastes slightly nutty and it’s flavor is neutral enough to go on soups, salads, smoothies, chili and energy bars - so you can learn to make one of each of these recipes today. (These are guidelines, remember to get creative and invent your own!)

Five Quick & Easy Hemp-Powered Recipes:

1. Thai Coconut Soup

Serves 2

Prep Time 15 Minutes

  • 2 Cups Coconut Cream

  • 2 Cups Water

  • 6 Crimini Mushrooms (Sliced)

  • 2 Cups Spinach

  • 1 TBSP Curry Powder

  • 1 tsp Himalayan Salt

  • 1 TBSP Caraway Seeds

  • ½ tsp Cardamom Powder

  • ¼ Cup Fresh Dill

  • ½ Cup Hemp Seed

Mix water and coconut cream in a pot on medium heat, add mushrooms, spinach and spices, simmer 10 minutes. Serve and top with hemp seed and avocado.

2. Spinach Salad

Serves 2

Prep Time 5 Minutes

  • 4 cups Spinach

  • 1 Pear (Chopped)

  • 1 Avocado (Sliced)

  • 2 TBSP Olive Oil

  • 1 TBSP Lemon Juice

  • ½ tsp Himalayan Salt

  • ½ Cup Hemp Seed

Mix all ingredients in a bowl.

3. Banana Mango Smoothie

Serves 2

Prep Time 2 Minutes

Blend all ingredients.

4. Black Bean Chili

Serves 2

Prep Time 5 Minutes

  • 2 Cups Black Beans

  • 2 TBSP Coconut Oil

  • 2 Cups Cilantro (Chopped)

  • 1 Avocado (Sliced)

  • ½ tsp Himalayan Salt

  • 1 tsp Chili Powder

  • 1 tsp Pepper

  • 1 tsp Curry Powder

  • ½ Cup Hemp Seed

Melt coconut oil in a pan on medium heat, add beans and spices, simmer 5 minutes. Turn off heat, mix in cilantro and hemp seed and top with avocado.

5. Chocolate Spice Energy Bars

Serves 4

Prep Time 5 Minutes

  • 4 Dates

  • ½ Cup Raw Cashews

  • 4 TBSP Coconut Oil

  • 1 tsp Cinnamon

  • ¼ Cup Raw Cacao Powder

  • ½ Cup Hemp Seed

Melt coconut oil in a small pan, then pour it into blender with dates, cashews, cinnamon and cacao. Blend and then scoop out of blender and mix in hemp seed. Pack mixture into a small tray/bowl and let sit in fridge 3 hours then slice into bars.

How to Plan Your Meals

The best meal is the one that needs no planning. Fortunately, hemp seed can nutritionally reinforce almost any meal with minimal planning. See what ingredients you have at home and make a creation from scratch in a few minutes. Now that sounds easier said than done, and that’s why the following these recipes help give you the principles to whip up a meal in no-time (using real whole foods, less than 10 ingredients, and less than 15 minutes prep time). Who knows, once your friends and coworkers catch on, they'll want to know your secrets! Here are four tips to improve your time efficiency:

  1. Make one meal from scratch a day and 2x, 3x, or 4x your portions for leftovers over the next 24 hours.

  2. Set a timer for your meal prep and stick to it. Wash and dry your dishes immediately after, it's good karma.

  3. Keep dry goods/non-perishables stocked and get the rest from a local (farmers) market. Keep snacks like fruit, nuts and dark chocolate around.

  4. Write out your meal plan for the week, one meal at a time - and indicate, whether you are eating at home, eating out, or making a meal to-go beforehand (i.e. lunch).

Quick Recap

Now you have the power to go out and make tasty yumyums and change someone’s life, starting with yours. Remember, the key is to master five simple recipes that are healthy, quick and tasty. Hemp can provide vital protein, omega-3s and vitamins - and you just scoop it onto anything right out of the container. No mess, no extra cooking and cleaning. You can use this as a guideline to experiment and fine tune what works for you.


About Peter Fettis

As a Registered Yoga Teacher and and Certified Personal Trainer, Peter practices optimizing human potential as a way of life. His latest book How to Eat Well and Love Yourself dives into the practical principles of mindfulness and plant-based nutrition to give you a taste of the abundant harvest from the mind's inner garden of awareness. Peter’s vision with FlowPrana is to make waves in the current culture by rallying the wider public to recognize their inner healing power using a proactive, gentle approach.

Peter Fettis