Everything you need to know about hemp

Hemp is a complete protein, containing all nine essential amino acids (for more on what this means check out our protein post here), making it the dream food addition for our Veggie or Plant-Based foodies!1 One of the easiest ways to consume hemp is via the seeds but you can also get hemp oil, hemp protein powder (pre-ground hemp seeds) or even hemp milk! 

Hemp seeds contain the ideal ratio of omega-6 to omega-3 essential fatty acids – great for our heart health. 2 Hemp seeds are high in fibre and vitamin E, as well as minerals such as iron, calcium, potassium, zinc and magnesium.3,4 They have powerful antioxidant properties too.5 What is not to love about this amazing seed!

A sprinkling of hemp seeds is a great way to level up our favourite meal of avocado on whole grain toast. This means you’re getting in some healthy fats, a complete protein and complex carbohydrates – the key to a delicious and nutritious snack. 

Hemp seeds are also super easy to add into a smoothie, stir through a salad or oats or use in baking such as apple crumble or bliss balls! See Kate’s recipe below for a superfood smoothie using hemp seeds.

It is important to note that hemp seeds come from a variety of the Cannabis sativa plant, and not the same plant that marijuana comes from. Hemp seeds do not contain high levels of tetrahydrocannabinol (THC), the pyschoactive chemical found in marijuana.6

Information from:
1. https://www.hanfland.at/wp-content/uploads/2014/07/Hemp-seeds-Globuline.pdf 
2. https://link.springer.com/article/10.1007/s10681-004-4811-6
3. https://bmcchem.biomedcentral.com/articles/10.1186/1752-153X-6-122
4. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients
5. https://onlinelibrary.wiley.com/doi/10.1111/1541-4337.12517
6. https://www.health.govt.nz/our-work/regulation-health-and-disability-system/medicines-control/industrial-hemp-0/hemp-seed-food#hempseeds 

Kate’s Superfood Smoothie

Chocolatey goodness, packed with nutrients for a delicious start to the day!
Servings 1
Prep Time 5 mins


  • 1 frozen banana cut into slices prior to freezing
  • 1 Tbsp hemp seeds or powder
  • 1 Tbsp cacao or cocoa
  • 1/3 cup almond milk or any milk you prefer
  • 1/3 cup water
  • 1 handful baby spinach
  • 2 tsp chia seeds
  • 1 serving protein powder optional


  • Place all ingredients into a blender.
  • Blend everything until smooth and combined. Enjoy!


Nutrition information:

Energy: 1052kJ (251cals)
Protein: 10g
Carbohydrate: 36.5g 
Fat: 7.8g 
*Nutrition information excludes protein powder

Meet the Expert

Kate ‘Peach’

Kate is one of our Fresh Start Experts, who grew up in sunny Tauranga; home to the infamous Mount Maunganui and great surf. She has a bachelor’s degree in Food Science and Nutrition from the University of Auckland, so she’s more than qualified to be dishing out tips and tricks for health. Kate’s favourite food is avocados (especially when combined with peanut butter and hot sauce) as well as big golden peaches grown on her granny’s tree (hence her foodie name!). Kate loves working at My Food Bag surrounded by others who are just as excited about all things food as she is!

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