I had recently won 2.5kg of Manitoba Harvest Hemp Hearts! Yes, that is A LOT of hemp hearts. So I was trying to get creative with different ways to incorporate them into just about everything. What I love about hemp hearts is the texture, they are smooth and creamy and taste good in just about anything (mainly because they don’t taste like anything at all). I also love that they are packed with all sorts of hidden nutrients. In just 3 tablespoons, which is what I would typically add to a smoothie there are 10g of protein, 10g of Omega’s (8g of omega-6 and 2 grams of omega-3), as well as an abundance of important micronutrients such as manganese, magnesium, iron and thiamine (vitamin B1). So I needed to think outside the box and start exploring different ways to use hemp hearts and I came up with blueberry muffins which would be the perfect treat! Okay so they aren’t the “healthiest” and are a bit on the higher end with sugar, but they are delicious.
1 1/2 cups whole wheat flour (can also use gluten free flour)
3/4 cup old-fashioned rolled oats
1/2 cup lightly packed light brown sugar
4 tablespoons hemp hearts
1 tablespoon baking powder
1/2 teaspoon ground cinnamon
1/2 teaspoon kosher salt
1 cup plus 2 tablespoons milk (or milk substitute)
1/4 cup unsalted butter, melted and cooled
2 large eggs, at room temperature
2 teaspoons pure vanilla extract
1 cup fresh or frozen blueberries (do not thaw if frozen)
1. Preheat oven to 400 degrees F. Lightly coat a standard muffin tin with nonstick spray or line with paper liners, then coat the liners with nonstick spray.
2. In a large mixing bowl, stir together 1 1/2 cups white whole wheat flour, rolled oats, brown sugar, hemp hearts, baking powder, cinnamon, and salt. In a separate bowl, whisk together the milk, butter, eggs, and vanilla.
3. Make a well in the centre of the dry ingredients, add the wet ingredients to the well, then carefully stir with a wooden spoon, just until blended.
4. Gently toss the blueberries with the remaining 1 tablespoon flour, then fold them into the batter, discarding any excess flour that doesn’t stick to the blueberries. (This will prevent the blueberries from sinking to the bottom of the muffins.)
5. Divide the batter among the prepared muffin cups. Bake for 18 to 20 minutes, until golden brown and a toothpick inserted in the centre comes out clean. Remove from oven, and let cool in the pan for 10 minutes, then transfer to a rack to cool completely.
Nutrition Facts: per 1 muffin
Calories: 162|Protein:5g|Total Fat:6.2g|Total Carbohydrates:20g|Dietary Fibre:2.5g