Hemp seeds are a nutritious and versatile ingredient that can be used in a variety of meals. This can include breakfast, lunch, dinner and snacks. By incorporating hemp seeds into your kids' dinners, It is a great way to introduce them to new flavours and textures while providing them with essential nutrients.
Introducing kids to a new food can be challenging. But we are excited to explore four kid-friendly hemp seed dinner recipes. Not only are they easy to prepare, but they are also sure to please even the pickiest eaters.
Hemp Seed-Crusted Salmon
Salmon is a delicious and healthy fish that is rich in omega-3 fatty acids. It is a mild-tasting fish and the bones are easy to remove.
For this recipe, you can use either fresh salmon fillets or salmon and form fillet shapes with the salmon meat. Creating a delicious marinade will complement the flavour of the fish but not overpower it. Also, by adding hemp seeds to the crust of the salmon. It will make it even more nutritious, and flavourful and give it a nice crunch.
Here's how to make Hemp Seed-Crusted Salmon:
Ingredient
- 4 salmon fillets or 2 cans of salmon
- 1/2 cup AT Hemp seeds
- 1/2 cup breadcrumbs
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1 teaspoon garlic powder
- Salt and pepper, to taste
Steps
STEP 1: Preheat your oven to 180 degrees Celsius.
STEP 2: In a shallow dish, combine the AT Hemp seeds, breadcrumbs, garlic powder, salt, and pepper.
STEP 3: In a separate bowl, mix the Dijon mustard and honey.
STEP 4: Brush the mustard and honey mixture onto the top of each salmon fillet.
STEP 5: Press the hemp seed and breadcrumb mixture onto the top of each fillet, making sure it adheres well. If you are using canned salmon, form the salmon meat into patties. Brush or dip into the Dijon and honey mix. Then coat with the hemp seed and breadcrumb mixture.
STEP 6: Place the salmon fillets on a baking sheet lined with baking paper.
STEP 7: Bake for 12-15 minutes, or until the salmon is cooked through and the hemp seed crumbed crust is golden.
Serve with some fresh seasonal salad and cut it up into bite-size pieces for smaller kids. If you used canned salmon. These fillets make the perfect patty for salmon burgers. Grab your favourite bread or rolls and assemble a delicious burger using your favourite ingredients.
Hemp Seed Pesto Pasta
Pasta is an absolute favourite among kids and adults alike. It is easy to eat and a great dish for parents to sneak in extra veggies. You can also add hemp seeds to give it a nice protein boost, especially if you are not using meat.
Pesto can be bought in a jar from the supermarket. However, it is also super simple to make yourself and only contains a few ingredients. Homemade is always better as it is fresh with fewer additives.
Here's how to make hemp seed pesto pasta:
Ingredients
- 500g pasta of your choice (bow ties are always a hit!)
- 2 cups fresh basil leaves
- ⅓ cup pine nuts
- ⅓ cup AT Hemp seeds
- 1/2 cup grated Parmesan cheese
- 2 garlic cloves
- ½ cup olive oil
- Salt and pepper, to taste
Steps
STEP 1: Cook the pasta according to the package directions.
STEP 2: While the pasta is cooking, make the pesto sauce. In a food processor, combine the basil, AT Hemp seeds, Parmesan cheese, garlic cloves, olive oil, salt and pepper.
STEP 3: Process the mixture until it becomes a paste but don’t over-process it as you still want a little texture.
STEP 4: Drain the water from the pasta and toss it with the pesto sauce.
STEP 5: Serve hot, garnished with additional Parmesan cheese and hemp seeds, if desired.
Serve with some salad and garlic bread and you have an easy mid-week dinner that is quick and nutritious. As a bonus, leftovers can also be eaten as cold pasta the next day in school lunchboxes.
Hemp Seed Veggie Stir-Fry
Stir-fries are a quick and easy way to get your kids to eat a variety of vegetables. You can also add any vegetables or protein you have in the fridge, making it the perfect way to use up any veggies at the end of the week. By adding hemp seeds to your stir-fry, you don’t need to add chicken or beef. Hemp seeds are packed with protein and all the omegas. So, they are the superior substitute for other forms of protein.
Here's how to make a hemp seed veggie stir-fry:
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 cups mixed vegetables (e.g., broccoli, capsicum, Bok choy, carrots, snap peas)
- 1/2 cup AT Hemp seeds
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 teaspoon sesame oil
- Cooked rice, for serving
Steps
STEP 1: Heat the olive oil in a wok or large frypan over medium-high heat.
STEP 2: Add the onion and garlic and stir-fry for 2-3 minutes, or until the onion is soft and translucent.
STEP 3: Add the mixed vegetables and stir-fry for an additional 5-7 minutes, or until they are tender yet still crisp.
STEP 4: Add the AT Hemp seeds to the pan and stir-fry for another minute, or until they are lightly toasted.
STEP 5: In a small bowl, whisk together the soy sauce, honey and sesame oil.
STEP 6: Pour the sauce over the stir-fry and stir to coat everything evenly until glossy.
STEP 7: Serve hot over cooked jasmine or basmati rice.
Hemp Seed and Chicken Quinoa Bowl
Quinoa bowls are a popular dinner option that is easy to customise. Meaning you can use any vegetables or meat based on your family's tastes. In this recipe, we will stir-fry vegetables. This is similar to what we did in the last recipe, but we will be adding chicken. We will also be adding hemp seeds to boost the protein content and nutrition of the dish.
Here's how to make a Hemp Seed quinoa bowl:
Ingredients
- 500g Chicken breast strips
- 1 cup quinoa
- 2 cups chicken stock
- 1/2 cup AT Hemp seeds
- 2 cups mixed stir-fry vegetables (e.g., broccoli, beans, carrot, red capsicum, Bok choy etc.)
- 1/4 cup crumbled feta cheese (optional)
- Lemon wedges, for serving (optional)
Steps
STEP 1: Rinse the quinoa thoroughly and place it in a medium saucepan with the chicken stock.
STEP 2: Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes, or until the quinoa is cooked through and the stock has been absorbed.
STEP 3: Stir in the AT Hemp seeds, cover and set aside.
STEP 4: Heat the olive oil in a wok or large frypan over medium-high heat.
STEP 5: Add the chicken and stir-fry until cooked and set aside.
STEP 6: Stir-fry the mixed vegetables for 5-7 minutes, or until they are tender yet still crisp.
STEP 7: Add chicken back to the wok.
STEP 8: In a small bowl, whisk together the soy sauce, honey and sesame oil.
STEP 9: Pour the sauce over the stir-fry and stir to coat everything evenly until glossy.
STEP 10: Divide the quinoa mixture among four bowls.
STEP 11: Top each bowl with your choice of mixed vegetables and crumbled feta cheese.
STEP 12: Serve hot with lemon wedges on the side and sprinkle more hemp seeds on top.
This is a nourishing one-bowl dinner that is super easy and quick to make. Experiment with different vegetables and find what your kids love the most
Hemp seeds are a nutritional powerhouse packed with health benefits. They are rich in protein, healthy fats and essential vitamins and minerals. Being a complete protein, hemp seeds contain all nine essential amino acids. Including omega-3 and omega-6 fatty acids, which are essential for brain function and heart health.
Hemp seeds are high in antioxidants making them a true superfood. As a bonus, they also taste delicious. They have a mild nutty flavour making them versatile and simple to add to almost any dish.
Check out our recipe page for other delicious hemp recipe blogs and follow us on Instagram for hemp snack ideas and more!
