Yes, you can absolutely mix hemp seeds and chia seeds together. In fact, combining these two superfood seeds creates a powerhouse of nutrition with some great health benefits. Hemp seeds and chia seeds each have their own nutritional profiles that complement one another nicely.
Nutritional Benefits of Mixing Hemp and Chia Seeds
Here’s an overview of the key nutrients you get when you mix hemp and chia seeds:
- Protein – Both hemp and chia are great plant-based protein sources. Hemp has 10 grams of protein per 3 tablespoons while chia has about 5 grams per 3 tablespoons.
- Healthy Fats – Hemp and chia both contain omega-3 and omega-6 fatty acids. The ratio of these essential fats is optimal for health.
- Fiber – A 3 tablespoon serving of hemp has 2 grams of fiber, while the same amount of chia has a whopping 11 grams.
- Vitamins & Minerals – Both seeds provide iron, calcium, magnesium, phosphorus, manganese, zinc and selenium.
- Antioxidants – Hemp and chia contain antioxidant compounds that help fight inflammation and protect cells.
By combining hemp and chia, you get the nutritional highlights of each. The protein, healthy fats, fiber and other nutrients work synergistically to power your body.
Ways to Mix Hemp and Chia Seeds
There are many simple ways to mix these two seeds to boost meals and snacks:
- Hemp Heart and Chia Porridge – Combine hemp hearts, chia seeds, milk of choice, and fruit in a mason jar. Chill overnight.
- Smoothies – Blend hemp and chia into your favorite smoothie recipe for extra nutrition.
- Overnight Oats – Mix hemp and chia into overnight oats with oats, milk, yogurt, and other mix-ins.
- Yogurt Bowl – Top yogurt with fresh fruit, hemp hearts, chia seeds, nuts and drizzle with honey.
- Salads – Sprinkle hemp and chia onto salads for crunch and nutrients.
- Hemp and Chia Energy Bites – Make no-bake energy bite using hemp/chia with oats, nut butter, honey and chocolate chips.
The options are truly endless for combining hemp and chia. Get creative and add them to baked goods, crackers, granola bars, pancakes, bread and anything else you can think of.
Hemp Seed Nutrition Facts
Hemp seeds are packed with nutrients. Here are some of the top nutrients found in 3 tablespoons (30 grams) of hemp seeds:
| Nutrient | Amount |
|---|---|
| Calories | 170 |
| Fat | 14g |
| Protein | 10g |
| Carbs | 2g |
| Fiber | 2g |
| Iron | 2.4mg |
| Calcium | 23mg |
| Magnesium | 140mg |
Hemp seeds are especially rich in polyunsaturated and essential fatty acids, including omega-3 and omega-6. They are also a great plant-based protein source and contain an array of vitamins and minerals.
Chia Seed Nutrition Facts
Like hemp, chia is nutritionally dense. Here is the nutrition you get in 3 tablespoons (30 grams) of chia seeds:
| Nutrient | Amount |
|---|---|
| Calories | 138 |
| Fat | 8.6g |
| Protein | 4.7g |
| Carbs | 12g |
| Fiber | 11g |
| Calcium | 178mg |
| Iron | 2.6mg |
| Magnesium | 95mg |
Chia is an excellent source of fiber, providing 11 grams per 3 tablespoon serving. It also contains calcium, iron, magnesium and other minerals. The fiber and healthy fats in chia help regulate digestion and blood sugar control.
Benefits of Mixing Hemp and Chia
Combining hemp and chia brings a number of potential health benefits:
Boosts Protein
Hemp and chia both contain high quality plant-based protein. Mixing them gives you a protein punch to help build muscle, curb hunger and support exercise recovery.
Increases Fiber
With all the fiber in chia seeds, adding hemp can help boost your fiber intake even more. This supports digestive and heart health.
Provides Healthy Fats
The omega fatty acids in hemp and chia support brain function, reduce inflammation and provide other benefits. Together they give you a spectrum of healthy fats.
Regulates Blood Sugar
The fiber and healthy fats in these seeds can help slow digestion and prevent unhealthy blood sugar spikes. This makes them great for diabetics.
Supports Heart Health
The fiber, omega-3 fats and nutrients in hemp and chia seeds support cardiovascular health and may lower heart disease risk factors.
Aids Weight Control
Hemp and chia can aid weight loss by regulating appetite hormones, reducing cravings and bulking up meals without adding a lot of calories.
Possible Side Effects
Hemp and chia seeds are typically well tolerated with very few side effects. However, there are a couple things to keep in mind:
- Allergies – Those with allergies to sesame or mustard seeds should use caution, as cross-reactivity can occur.
- Medications – The fiber content may reduce absorption of certain medications. Check with your doctor.
- Choking hazard – Whole chia seeds can pose a choking risk. Always soak prior to consuming.
As with any new food, introduce hemp and chia slowly to assess tolerance. Drink plenty of water to help reduce potential digestive upset.
How to Use Hemp and Chia Together
There are so many ways to enjoy hemp and chia together. Here are some simple recipe ideas:
Overnight Chia Hemp Pudding
Ingredients:
- 3 tablespoons hemp hearts
- 3 tablespoons chia seeds
- 1 cup dairy or non-dairy milk
- 1 teaspoon vanilla
- Optional: fresh fruit, honey, cinnamon
Instructions:
- In a bowl or mason jar, mix together the hemp, chia, milk and vanilla.
- Let sit 5-10 minutes, then stir again thoroughly to prevent clumping.
- Refrigerate overnight or at least 2 hours to thicken.
- Top with your favorite fruit, nuts, honey or other mix-ins.
Hemp Heart and Chia Smoothie
Ingredients:
- 1 banana
- 1 cup frozen berries
- 1 cup yogurt or milk
- 2 tablespoons hemp hearts
- 1 tablespoon chia seeds
Instructions:
- Add all ingredients to a blender.
- Blend until smooth.
- Enjoy immediately.
No-Bake Hemp and Chia Energy Bites
Ingredients:
- 1 cup old fashioned oats
- 1/2 cup nut or seed butter
- 1/4 cup honey
- 1/4 cup hemp hearts
- 2 tablespoons chia seeds
- 1 teaspoon vanilla
- Pinch of salt
- Optional: chocolate chips, coconut, nuts, seeds
Instructions:
- Pulse oats in a food processor until coarsely ground.
- Add remaining ingredients except optional mix-ins and process until a sticky dough forms.
- Mix in any additional add-ins.
- Roll into small balls, about 1-inch diameter.
- Keep refrigerated for up to 1 week.
Storing Hemp and Chia Together
Properly stored, hemp and chia seeds will keep for 3-6 months at room temperature. For maximum freshness and nutritional value, store in an airtight container in the fridge or freezer. Whole chia seeds can be stored up to 2 years in the freezer.
When mixing the two seeds together, it’s best to store in the refrigerator and use within 1-2 weeks for best texture and to prevent the healthy fats from going rancid.
Where to Buy Hemp and Chia
You can find hemp and chia seeds in most major grocery stores, health food markets, and online. When buying, look for:
- Whole, raw seeds
- Organic and non-GMO if possible
- Product of Canada or US (for hemp seeds)
- Packages free from moisture and damage
- Harvest date within the past year
High quality hemp and chia seeds may cost more than mass-produced conventional seeds, but they are worth it for the purity and nutritional content.
Hemp and Chia Seed Recipes
Here are more recipes using hemp and chia seeds creatively together:
Hemp Heart Chia Waffles
Ingredients:
- 1 cup flour
- 2 teaspoons baking powder
- Pinch of salt
- 2 tablespoons hemp hearts
- 1 tablespoon chia seeds
- 1 cup milk
- 1 egg
- 2 tablespoons vegetable oil
Instructions:
- Whisk together dry ingredients.
- In a separate bowl, whisk together wet ingredients.
- Fold wet into dry just until combined.
- Cook in a preheated waffle maker until golden brown.
Hemp Chia Breakfast Skillet
Ingredients:
- 1 cup potatoes, diced
- 1/2 bell pepper, diced
- 1/4 onion, diced
- 2 eggs
- 2 tablespoons hemp hearts
- 1 tablespoon chia seeds
- Salt and pepper to taste
Instructions:
- Heat oil in skillet over medium heat.
- Cook potatoes 5 minutes until starting to soften.
- Add bell pepper and onion. Cook 5 more minutes.
- Make wells in the veggies and crack eggs into them.
- Cook until egg whites set. Sprinkle with hemp, chia and seasoning.
Hemp Chia Meatballs
Ingredients:
- 1 lb ground meat
- 1/4 cup hemp hearts
- 3 tablespoons chia seeds
- 1 egg
- 1/4 cup breadcrumbs or oats
- 1 clove garlic, minced
- 2 tablespoons fresh herbs, chopped
- Salt and pepper to taste
Instructions:
- Mix all ingredients together thoroughly by hand.
- Roll into balls, about 1 1/2 inches in diameter.
- Bake at 375F for 20 minutes, until cooked through.
- Can be cooked by sautéing, simmering in sauce, etc.
Conclusion
Hemp seeds and chia seeds are extremely versatile and pair well in sweet and savory recipes. Include them in your diet to take advantage of their complementary nutritional profiles. Just remember to start slow and drink plenty of water when adding hemp and chia to your meals to ease digestion.
