Hemp seed

A tablespoon or two, about 10–20 g, is an easy amount to scatter over a meal. Hemp seed is energy-dense: 20 g provides 617 kcal.

No. You can eat hemp seed as it is, or toast it briefly in a dry frying pan over a medium heat, stirring for 2–3 minutes until fragrant. Let it cool before adding it to food.

Hulled seeds, often sold as hemp hearts, are soft and mild, so they work well in porridge, yoghurt and smoothies. Whole seeds keep their crunchy outer shells and suit crackers or bread; they are harder to chew.

Keep unopened seeds in a cool, dark cupboard. Once opened, seal them in an airtight container and refrigerate, as their oil can turn rancid; discard them if they smell painty or bitter.

Stir it into porridge, granola or bread dough, or sprinkle it over salads and soups just before serving for crunch. Blending it with water makes a simple hemp drink, while grinding it helps thicken sauces and dressings.

Yes, especially as a topping on salads, toast or savoury baking, though hemp seed tastes milder and less nutty. Sesame seeds have more fibre—11.6 g per 100 g compared with 4 g in hemp seed.

Flaxseed has much more fibre: 24.4 g per 100 g, compared with 4 g in hemp seed. Hemp seed is milder and stays pleasantly crunchy when sprinkled on food; flaxseed is often ground or soaked for recipes.

Food-grade hemp seed comes from varieties grown for seed, not intoxicating effects. Properly cleaned seeds contain little to no THC; traces can occur if residue from other parts of the plant gets onto the seed.