Blueberry Hemp Overnight Oats - Glow Bar London

September 01, 2022 5 min read

Blueberry Hemp Overnight Oats

What are blueberry hemp oats? Herein is about hemp oats, including hemp seed, proteins, polyunsaturated fats, and fiber.

The hemp seed does come from the Cannabis sativa plant, although it does not have the same psychoactive effects as marijuana. These brown seeds are an excellent source of protein and fiber with a high concentration of essential fatty acids (especially omega-3 and omega-6). They have antioxidant properties and may alleviate the symptoms of a wide variety of diseases, enhancing the health of the cardiovascular system, the skin, and joints. Blueberries are packed with a significant amount of water and nutritional fiber. They are not overly sweet, but the flavor is so intense that it is easy to consume a whole pint of them without even recognizing it.

What Is Hemp Seed

Hemp seeds are Cannabis sativa plant seeds. They're termed seeds or hearts, although they're a type of nut. Hemp seeds, like the rest of the plant, contain a wide range of compounds. While the hemp market grows, there is a lot of uncertainty about the various parts and uses of hemp. It's possible to get CBD oils and other products made from hemp. Although it's a relatively new crop, hemp is a popular and versatile industrial crop. Its long-lasting natural fibers and high nutritional value are widely employed in industrial applications. When hemp seeds are pressed, they produce hemp seed oil or hemp oil. Hemp seeds do not contain cannabinoids. Essential amino acids and unsaturated fatty acids can be found in hemp hearts. Iftikhar et al. (2021) stated that hemp seeds can boost cardiovascular health, improve skin conditions, treat gastrointestinal ailments, and alleviate constipation.

Proteins

Contains all nine necessary amino acids, hemp seeds constitute a complete protein. Soybeans and hemp seeds are similar in protein content. Grace et al. (2015) revealed that every 30 grams of hemp seeds provide 9.46 grams of protein or around 3 teaspoons. These seeds are a complete protein source since they contain all nine essential amino acids. Amino acids are the building blocks of all proteins. The human body is unable to produce nine of the acids listed here. They can only be consumed this way: through our meals. Few plant-based foods have as much protein as hemp seeds. The amino acid arginine, abundant in hemp seeds, has improved cardiovascular health. Hemp seeds

Polyunsaturated Fats

Saini et al. (2021) showed that omega-3 fatty acids are widely known for their health benefits. Palak et al. (2021) revealed that hemp seeds contain alpha-linolenic acid, one of the omega-3 fatty acids (ALA). The body cannot synthesize EFAs, which must be acquired from the diet. It would be best if you ate these meals regularly to preserve excellent health in the long run. Makasare & Makasare (2016) revealed that the omega-3-to-omega-6 ratio is essential in balancing and incorporating hemp seeds into the diet, which are rich in omega-3s. Alagawany et al. (2019) discovered that chickens fed hemp seeds and oil had higher levels of omega-3 fatty acids in their eggs and a more favorable ratio of these fats to omega-6 fats. According to Oseyko et al. (2019),  hemp seeds have a low amount of saturated fat and are devoid of trans fats.

Fiber

Hemp seeds have a lot of fiber in their outer shells or hulls. Hemp seed hulls should be kept intact as feasible if possible. Rupasinghe et al. (2020) revealed that three tablespoons of hemp seeds contain around 1.2 grams of fiber, making them an excellent source of protein. Clemens et al. (2012) showed that consuming adequate daily fiber can: help you lose weight, work to balance blood sugar levels and enhance digestive health.

Vitamins and Minerals

These seeds are packed with vitamins and minerals, especially high in vitamin E, phosphorus, and magnesium, as well as a host of other nutrients. This food group is particularly rich in iron, zinc, and B vitamins such as niacin, riboflavin, thiamine, and folate

Consider the fact that hemp seed extract is usually utilized instead of whole hemp seeds when reviewing the results of studies. Shelled, ground, or split seeds are for sale. Bulk and fiber in the form of whole seeds are beneficial to digestion. Follow these simple steps to start eating hemp seeds:

  • topping cereal or yogurt with whole or crushed seeds
  • smoothies with the seeds
  • The omega-3s in hemp seeds and other sources can be used in baking.
  • utilizing whole hemp seeds to make hemp milk at home

, adding hemp seeds to a salad, along with other types of seeds and nuts

  • Getting hemp seeds in health food stores, supermarkets, and even online is possible.

Regarding individuals who prefer a plant-based protein powder to whey, hemp milk and hemp protein powder can be purchased online. A simple hemp-seed recipe is provided below for your perusal and experimentation.

Blueberry Hemp Overnight Oats

Ingredients

  • Cinnamon
  • 1 cup of fresh or frozen blueberries
  • 1 cup unsweetened almond milk
  • 1-cup Gluten-Free Rolled Oats
  • 1 tablespoon of Chia seeds
  • 5 cups hulled
  • a tablespoon of Goji berries
  • Shelled hemp seed
  • One (or more) Bananas (sliced)
  • 4 cups roasted and chopped walnuts (chopped)

Instructions

  • In a high-speed blender or food processor, combine your blueberries and goji berry powder and blend until a thick paste is formed.
  • Combine the blueberry puree, oats, almond milk, chia seeds, and hemp seeds in a mixing bowl and whisk until well combined. Close the jar and put it in the fridge for the night to chill (or for at least 2 hours).
  • When ready to serve, divide the oatmeal between two dishes and sprinkle with cinnamon, bananas, and walnuts. It's time to eat! Refrigerate for up to two days.

Conclusion

The seeds of the hemp plant are by far the most valuable component of the plant. It is possible to consume the seeds either with or without the husk. They can also be processed into milk comparable to soy milk. Consistently eating blueberries, which are high in water and fiber, can help you avoid constipation and keep your digestive system in good working order. Think about using this recipe the next time you need a breakfast that is easy to pack up and brimming with fiber and omega-3 fatty acids, which are known to promote brain function.

References

Alagawany, M., Elnesr, S. S., Farag, M. R., Abd El-Hack, M. E., Khafaga, A. F., Taha, A. E., ... & Dhama, K. (2019). Omega-3 And Omega-6 Fatty Acids In Poultry Nutrition: Effect On Production Performance And Health. Animals, 9(8), 573.

Clemens, R., Kranz, S., Mobley, A. R., Nicklas, T. A., Raimondi, M. P., Rodriguez, J. C., ... & Warshaw, H. (2012). Filling America's Fiber Intake Gap: Summary Of A Roundtable To Probe Realistic Solutions With A Focus On Grain-Based Foods. The Journal Of Nutrition, 142(7), 1390S-1401S.

Grace, M. H., Truong, A. N., Truong, V. D., Raskin, I., & Lila, M. A. (2015). Novel Value‐Added Uses For Sweet Potato Juice And Flour In Polyphenol‐And Protein‐Enriched Functional Food Ingredients. Food Science & Nutrition, 3(5), 415-424.

Iftikhar, A., Zafar, U., Ahmed, W., Shabbir, M. A., Sameen, A., Sahar, A., ... & Aadil, R. M. (2021). Applications Of Cannabis Sativa L. In Food And Its Therapeutic Potential: From A Prohibited Drug To A Nutritional Supplement. Molecules, 26(24), 7699.

Makasare, N., & Makasare, P. (2016). Omega 3 Fatty Acids For Women's Health And Happiness. International Journal Of Advances In Nursing Management, 4(3), 309-313.

Oseyko, M., Sova, N., Lutsenko, M., & Kalyna, V. (2019). Chemical Aspects Of The Composition Of Industrial Hemp Seed Products. Ukrainian Food Journal, 8(3), 544-559.

Palak, T., Virginia, P., & Sana, A. (2021). Role Of Omega-3 Fatty Acid In Our Body.

Rupasinghe, H. V., Davis, A., Kumar, S. K., Murray, B., & Zheljazkov, V. D. (2020). Industrial Hemp (Cannabis Sativa Subsp. Sativa) As An Emerging Source For Value-Added Functional Food Ingredients And Nutraceuticals. Molecules, 25(18), 4078.

Saini, R. K., Prasad, P., Sreedhar, R. V., Akhilender Naidu, K., Shang, X., & Keum, Y. S. (2021). Omega− 3 Polyunsaturated Fatty Acids (Pufas): Emerging Plant And Microbial Sources, Oxidative Stability, Bioavailability, And Health Benefits—A Review. Antioxidants, 10(10), 1627.