Cooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com

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1 Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com

3 Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast to dinner (plus lots of snacks and desserts), we ve got all the tasty recipes you need for every meal of the day. Each recipe features our Hemp Heart Toppers, a nutritious and delicious blend of Hemp Hearts, HempPro Fibre and organic ingredients. For every 35-gram serving, Hemp Heart Toppers contain 10 grams of protein and 10 grams of Omega 3 and 6, making them the perfect way to top off your favourite dishes! With four tasty flavours of Hemp Heart Toppers to choose from, the possibilities are endless! Here are a few of our favourite ways to enjoy them: Learn more about Hemp Heart Toppers on manitobaharvest.com.

Contents Breakfast Coconut & Cocoa Greek Yogurt Parfaits 1 Rosemary & Mushroom Mini Quiches 3 Lunch & Dinner Southwest Chopped Salad with Chipotle Lime Dressing 5 Rosemary Crusted Salmon with Lemon 7

5 Contents Breakfast Coconut & Cocoa Greek Yogurt Parfaits 1 Rosemary & Mushroom Mini Quiches 3 Lunch & Dinner Southwest Chopped Salad with Chipotle Lime Dressing 5 Rosemary Crusted Salmon with Lemon 7 Spicy Chipotle Hummus & Veggies 9 Snacks & Appetizers Chipotle Spiced Deviled Eggs 11 Rosemary & Artichoke Spinach Dip with Homemade Naan Chips 13 Hemp Popcorn Two Ways 15 Dessert Double Chocolate Coconut Cookies 17 Maple Cinnamon Peanut Butter Fudge 19 Looking to print these great recipes? See the printer-friendly versions on page 21. vegetarian vegan

6 Coconut & Cocoa Greek Yogurt Parfaits 2 1/2 cups plain Greek yogurt 6 tbsp. Coconut & Cocoa Hemp Heart Toppers 2 tbsp. honey 2 bananas, sliced 1. In a large bowl, combine the Greek yogurt, Coconut & Cocoa Hemp Heart Toppers, and honey. 2. Spoon some of the yogurt mixture into individual bowls or jars. 3. Add a layer of sliced banana and sprinkle on some Coconut & Cocoa Hemp Heart Toppers. 4. Add another layer of yogurt and then another layer of banana. 5. Top it with some Coconut & Cocoa Hemp Heart Toppers and serve. 1

7 TIP Add some excitement to your morning oatmeal or cereal by sprinkling in some of our sweet Hemp Heart Toppers. 2

8 Rosemary & Mushroom Mini Quiches 1 tbsp. coconut oil or butter, plus more to grease pan 1 cup mushrooms, chopped 4 eggs 1/2 cup Onion, Garlic & Rosemary Hemp Heart Toppers 2 cups milk or almond milk 1/2 cup almond meal 1 tsp. baking powder 1 cup Swiss cheese, grated 1. Preheat the oven to 350 F. 2. Grease a muffin tin with coconut oil or butter and set aside. 3. Add the coconut oil and mushrooms to a pan and sauté over medium-high heat for a few minutes until softened. 4. In a large bowl, whisk the eggs, Onion, Garlic & Rosemary Hemp Heart Toppers, and milk together until well combined. 5. Stir in the almond meal, baking powder, Swiss cheese, and cooked mushrooms. 6. Divide the mixture evenly into the greased muffin tin and bake for 30 minutes until golden brown on top. 7. Remove from the oven and serve! 3

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10 Southwest Chopped Salad with Chipotle Lime Dressing Southwest Chopped Salad 5 cups romaine lettuce, chopped 1/2 cup cherry tomatoes, halved 1/2 cup canned corn kernels, drained 1/2 cup canned black beans, drained and rinsed 2 tbsp. fresh cilantro, chopped 1 avocado, diced 1. To make the dressing, blend the cilantro, Greek yogurt, Chipotle, Onion & Garlic Hemp Heart Toppers, and lime juice in a food processor. While it s on, pour in the olive oil and apple cider vinegar and continue to blend until smooth. 2. Add all of the salad ingredients to a large bowl and lightly toss to combine. 3. Before serving, drizzle with Chipotle Lime Dressing. Chipotle Lime Dressing 1 cup fresh cilantro, stems removed 3/4 cup plain Greek yogurt 3 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1 small lime, juiced 1/4 cup olive oil 2 tbsp. apple cider vinegar 5

11 TIP Spice up your stir-fry recipes by adding in a few tablespoons of our savoury Hemp Heart Toppers! 6

12 Rosemary Crusted Salmon with Lemon 1/2 cup Onion, Garlic & Rosemary Hemp Heart Toppers 3 tsp. olive oil 4-6 salmon fillets 1 lemon, sliced thinly 1. Preheat the oven to 400 F. 2. Line a pan with parchment paper and set aside. 3. Pour the Onion, Garlic & Rosemary Hemp Heart Toppers into a shallow bowl or plate. 4. Rub each fillet with olive oil and press the top and sides of the fillet into the Onion, Garlic & Rosemary Hemp Heart Toppers. 5. Place each fillet on the lined pan and top with one or two slices of lemon. 6. Bake for 10 to 12 minutes or until cooked through. 7

13 TIP Need a delicious side for this salmon? Toss potatoes with olive oil and Onion, Garlic & Rosemary Hemp Heart Toppers and bake in the oven until golden brown and tender. 8

14 Spicy Chipotle Hummus & Veggies 2 cups canned chickpeas, drained and rinsed 2 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1/4 cup olive oil 1-2 garlic cloves 1/4 cup lemon juice 1/4 cup water 1/2 tsp. paprika 1/4 tsp. cayenne pepper 1. Combine all ingredients in a blender or food processor and blend until smooth. Add more water if the hummus is too thick. 2. Serve with sliced veggies and crackers. 3. Store leftover hummus in a sealed container in the refrigerator for up to four days. 9

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16 Chipotle Spiced Deviled Eggs 12 eggs, boiled and peeled 6 tbsp. mayonnaise or vegan mayonnaise 2 tbsp. mustard 4 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1. Slice each egg in half lengthwise and remove the yolk. 2. Add the egg yolks, mayonnaise, mustard, and Chipotle, Onion & Garlic Hemp Heart Toppers to a bowl and stir until smooth. 3. Using a spoon, scoop an even amount of the yolk mixture back into each egg half. You can also use an icing bag to pipe the yolk mixture into the eggs. 4. Sprinkle each egg with more Chipotle, Onion & Garlic Hemp Heart Toppers and serve. 11

17 TIP Sprinkle our savoury Hemp Heart Toppers on any style of eggs, whether you like them boiled, scrambled, fried, or in an omelette! 12

18 Rosemary & Artichoke Spinach Dip with Homemade Naan Chips Rosemary & Artichoke Spinach Dip 3 cups fresh spinach 1/2 cup artichoke hearts 750 ml plain Greek yogurt 3/4 cup Onion, Garlic & Rosemary Hemp Heart Toppers Homemade Naan Chips 4 slices naan bread 3 tbsp. Hemp Oil 3 tbsp. Onion, Garlic & Rosemary Hemp Heart Toppers Rosemary & Artichoke Spinach Dip 1. Steam the spinach in a medium-sized pot of boiling water. 2. Once the spinach has cooked, pour it into a strainer and squeeze out the excess water. 3. Chop the spinach and artichoke hearts into small pieces. 4. Add the Greek yogurt, Onion, Garlic & Rosemary Hemp Heart Toppers, artichoke hearts, and spinach to a bowl and stir until well combined. 5. Put the dip in the fridge for four hours or overnight to let the flavours combine. 6. Serve with Homemade Naan Chips. Homemade Naan Chips 1. Preheat the oven to 300 F. 2. Brush each slice of naan bread with Hemp Oil and sprinkle with Onion, Garlic & Rosemary Hemp Heart Toppers. 3. Cut the naan bread into one-inch strips or triangles. 4. Put the naan bread on a parchment-paperlined pan and bake for 10 to 15 minutes or until golden brown and crisp. Serve with Rosemary & Artichoke Spinach Dip. 13

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20 Hemp Popcorn Two Ways 1/4 cup coconut oil 2/3 cup popcorn kernels 4 tbsp. Hemp Oil 4 tbsp. Maple & Cinnamon Hemp Heart Toppers 4 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1. Add the coconut oil and about three popcorn kernels to a large pot and place over medium-high heat. 2. Cover and cook until all three of the kernels have popped. 3. Remove the popped kernels from the pot and add in the rest of the popcorn. 4. Cover and cook, shaking the pot occasionally. 5. Once the popping has slowed down, remove from the heat. 6. Pour the popcorn into two separate bowls and drizzle Hemp Oil on both bowls. 7. Top one bowl of popcorn with Maple & Cinnamon Hemp Heart Toppers, and the other with Chipotle, Onion & Garlic Hemp Heart Toppers and serve. 15

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22 Double Chocolate Coconut Cookies 1/2 cup unsweetened shredded coconut 1/2 cup Coconut & Cocoa Hemp Heart Toppers 1 1/4 cups oat flour 2 tbsp. cocoa powder 1/4 tsp. baking soda 1/4 tsp. baking powder 1/4 tsp. sea salt 3/4 cup chocolate chips (use dairy-free chocolate chips to make vegan) 1/4 cup coconut oil 2 flax eggs (combine 2 tbsp. ground flax and 6 tbsp. warm water and let it sit for 5 minutes) 3/4 cup coconut sugar 1 tsp. vanilla extract 1. Preheat the oven to 350 F. 2. Combine the coconut, Coconut & Cocoa Hemp Heart Toppers, oat flour, cocoa powder, baking soda, baking powder, and sea salt in a medium bowl. 3. Add 1/4 cup of the chocolate chips and all of the coconut oil to a small pot and melt over low heat. 4. In a large bowl, stir the melted chocolate mixture, flax eggs, coconut sugar, and vanilla extract until combined. 5. Pour the dry ingredients into the wet ingredients and stir until all the dry ingredients have been mixed in. Fold in the leftover chocolate chips. 6. Scoop the dough by tablespoons onto parchment-paper-lined pans and bake for 10 to 12 minutes. 7. Remove from the oven, let cool, and enjoy! 17

23 TIP Give your smoothie a boost of flavour by adding a serving of our sweet Hemp Heart Toppers. Our favourite combo is frozen banana with almond milk, peanut butter, and Maple & Cinnamon Hemp Heart Toppers. 18

24 Maple Cinnamon Peanut Butter Fudge 1 cup pure maple syrup 2/3 cup natural peanut butter 1/2 cup coconut oil 4 tsp. vanilla extract 1 cup Maple & Cinnamon Hemp Heart Toppers 1 cup roasted peanuts, coarsely chopped 1. Line an 8x8 pan with parchment paper or grease with coconut oil and set aside. 2. Add the maple syrup, peanut butter, and coconut oil to a saucepan and bring to a boil, stirring constantly. 3. Boil for two minutes and then remove from heat. 4. Stir in the vanilla extract, Maple & Cinnamon Hemp Heart Toppers, and chopped peanuts. 5. Pour into the lined pan and sprinkle extra Maple & Cinnamon Hemp Heart Toppers and peanuts on top. 6. Put the pan in the freezer for two to three hours or until set. 7. Remove from the freezer, slice, and serve. 8. Store leftover fudge in the fridge or freezer. 19

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26 Coconut & Cocoa Greek Yogurt Parfaits 2 1/2 cups plain Greek yogurt 6 tbsp. Coconut & Cocoa Hemp Heart Toppers 2 tbsp. honey 2 bananas, sliced 1. In a large bowl, combine the Greek yogurt, Coconut & Cocoa Hemp Heart Toppers, and honey. 2. Spoon some of the yogurt mixture into individual bowls or jars. 3. Add a layer of sliced banana and sprinkle on some Coconut & Cocoa Hemp Heart Toppers. 4. Add another layer of yogurt and then another layer of banana. 5. Top it with some Coconut & Cocoa Hemp Heart Toppers and serve. 21

27 Rosemary & Mushroom Mini Quiches 1 tbsp. coconut oil or butter, plus more to grease pan 1 cup mushrooms, chopped 4 eggs 1/2 cup Onion, Garlic & Rosemary Hemp Heart Toppers 2 cups milk or almond milk 1/2 cup almond meal 1 tsp. baking powder 1 cup Swiss cheese, grated 1. Preheat the oven to 350 F. 2. Grease a muffin tin with coconut oil or butter and set aside. 3. Add the coconut oil and mushrooms to a pan and sauté over medium-high heat for a few minutes until softened. 4. In a large bowl, whisk the eggs, Onion, Garlic & Rosemary Hemp Heart Toppers, and milk together until well combined. 5. Stir in the almond meal, baking powder, Swiss cheese, and cooked mushrooms. 6. Divide the mixture evenly into the greased muffin tin and bake for 30 minutes until golden brown on top. 7. Remove from the oven and serve! 22

Southwest Chopped Salad with Chipotle Lime Dressing Southwest Chopped Salad 5 cups romaine lettuce, chopped 1/2 cup cherry tomatoes, halved 1/2 cup canned corn kernels, drained 1/2 cup canned black

28 Southwest Chopped Salad with Chipotle Lime Dressing Southwest Chopped Salad 5 cups romaine lettuce, chopped 1/2 cup cherry tomatoes, halved 1/2 cup canned corn kernels, drained 1/2 cup canned black beans, drained and rinsed 2 tbsp. fresh cilantro, chopped 1 avocado, diced Chipotle Lime Dressing 1 cup fresh cilantro, stems removed 3/4 cup plain Greek yogurt 3 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1 small lime, juiced 1/4 cup olive oil 2 tbsp. apple cider vinegar 1. To make the dressing, blend the cilantro, Greek yogurt, Chipotle, Onion & Garlic Hemp Heart Toppers, and lime juice in a food processor. While it s on, pour in the olive oil and apple cider vinegar and continue to blend until smooth. 2. Add all of the salad ingredients to a large bowl and lightly toss to combine. 3. Before serving, drizzle with Chipotle Lime Dressing. 23

Rosemary Crusted Salmon with Lemon 1/2 cup Onion, Garlic & Rosemary Hemp Heart Toppers 3 tsp. olive oil 4-6 salmon fillets 1 lemon, sliced thinly 1. Preheat the oven to 400 F. 2.

29 Rosemary Crusted Salmon with Lemon 1/2 cup Onion, Garlic & Rosemary Hemp Heart Toppers 3 tsp. olive oil 4-6 salmon fillets 1 lemon, sliced thinly 1. Preheat the oven to 400 F. 2. Line a pan with parchment paper and set aside. 3. Pour the Onion, Garlic & Rosemary Hemp Heart Toppers into a shallow bowl or plate. 4. Rub each fillet with olive oil and press the top and sides of the fillet into the Onion, Garlic & Rosemary Hemp Heart Toppers. 5. Place each fillet on the lined pan and top with one or two slices of lemon. 6. Bake for 10 to 12 minutes or until cooked through. 24

30 Spicy Chipotle Hummus & Veggies 2 cups canned chickpeas, drained and rinsed 2 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1/4 cup olive oil 1-2 garlic cloves 1/4 cup lemon juice 1/4 cup water 1/2 tsp. paprika 1/4 tsp. cayenne pepper 1. Combine all ingredients in a blender or food processor and blend until smooth. Add more water if the hummus is too thick. 2. Serve with sliced veggies and crackers. 3. Store leftover hummus in a sealed container in the refrigerator for up to four days. 25

Chipotle Spiced Deviled Eggs 12 eggs, boiled and peeled 6 tbsp. mayonnaise or vegan mayonnaise 2 tbsp. mustard 4 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1.

31 Chipotle Spiced Deviled Eggs 12 eggs, boiled and peeled 6 tbsp. mayonnaise or vegan mayonnaise 2 tbsp. mustard 4 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1. Slice each egg in half lengthwise and remove the yolk. 2. Add the egg yolks, mayonnaise, mustard, and Chipotle, Onion & Garlic Hemp Heart Toppers to a bowl and stir until smooth. 3. Using a spoon, scoop an even amount of the yolk mixture back into each egg half. You can also use an icing bag to pipe the yolk mixture into the eggs. 4. Sprinkle each egg with more Chipotle, Onion & Garlic Hemp Heart Toppers and serve. 26

Rosemary & Artichoke Spinach Dip with Homemade Naan Chips Rosemary & Artichoke Spinach Dip 3 cups fresh spinach 1/2 cup artichoke hearts 750 ml plain Greek yogurt 3/4 cup Onion, Garlic & Rosemary

32 Rosemary & Artichoke Spinach Dip with Homemade Naan Chips Rosemary & Artichoke Spinach Dip 3 cups fresh spinach 1/2 cup artichoke hearts 750 ml plain Greek yogurt 3/4 cup Onion, Garlic & Rosemary Hemp Heart Toppers Homemade Naan Chips 4 slices naan bread 3 tbsp. Hemp Oil 3 tbsp. Onion, Garlic & Rosemary Hemp Heart Toppers Rosemary & Artichoke Spinach Dip 1. Steam the spinach in a medium-sized pot of boiling water. 2. Once the spinach has cooked, pour it into a strainer and squeeze out the excess water. 3. Chop the spinach and artichoke hearts into small pieces. 4. Add the Greek yogurt, Onion, Garlic & Rosemary Hemp Heart Toppers, artichoke hearts, and spinach to a bowl and stir until well combined. 5. Put the dip in the fridge for four hours or overnight to let the flavours combine. 6. Serve with Homemade Naan Chips. Homemade Naan Chips 1. Preheat the oven to 300 F. 2. Brush each slice of naan bread with Hemp Oil and sprinkle with Onion, Garlic & Rosemary Hemp Heart Toppers. 3. Cut the naan bread into one-inch strips or triangles. 4. Put the naan bread on a parchment-paper-lined pan and bake for 10 to 15 minutes or until golden brown and crisp. Serve with Rosemary & Artichoke Spinach Dip. 27

Hemp Popcorn Two Ways 1/4 cup coconut oil 2/3 cup popcorn kernels 4 tbsp. Hemp Oil 4 tbsp. Maple & Cinnamon Hemp Heart Toppers 4 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1.

33 Hemp Popcorn Two Ways 1/4 cup coconut oil 2/3 cup popcorn kernels 4 tbsp. Hemp Oil 4 tbsp. Maple & Cinnamon Hemp Heart Toppers 4 tbsp. Chipotle, Onion & Garlic Hemp Heart Toppers 1. Add the coconut oil and about three popcorn kernels to a large pot and place over medium-high heat. 2. Cover and cook until all three of the kernels have popped. 3. Remove the popped kernels from the pot and add in the rest of the popcorn. 4. Cover and cook, shaking the pot occasionally. 5. Once the popping has slowed down, remove from the heat. 6. Pour the popcorn into two separate bowls and drizzle Hemp Oil on both bowls. 7. Top one bowl of popcorn with Maple & Cinnamon Hemp Heart Toppers, and the other with Chipotle, Onion & Garlic Hemp Heart Toppers and serve. 28

Double Chocolate Coconut Cookies 1/2 cup unsweetened shredded coconut 1/2 cup Coconut & Cocoa Hemp Heart Toppers 1 1/4 cups oat flour 2 tbsp. cocoa powder 1/4 tsp. baking soda 1/4 tsp.

34 Double Chocolate Coconut Cookies 1/2 cup unsweetened shredded coconut 1/2 cup Coconut & Cocoa Hemp Heart Toppers 1 1/4 cups oat flour 2 tbsp. cocoa powder 1/4 tsp. baking soda 1/4 tsp. baking powder 1/4 tsp. sea salt 3/4 cup chocolate chips (use dairy-free chocolate chips to make vegan) 1/4 cup coconut oil 2 flax eggs (combine 2 tbsp. ground flax and 6 tbsp. warm water and let it sit for 5 minutes) 1. Preheat the oven to 350 F. 2. Combine the coconut, Coconut & Cocoa Hemp Heart Toppers, oat flour, cocoa powder, baking soda, baking powder, and sea salt in a medium bowl. 3. Add 1/4 cup of the chocolate chips and all of the coconut oil to a small pot and melt over low heat. 4. In a large bowl, stir the melted chocolate mixture, flax eggs, coconut sugar, and vanilla extract until combined. 5. Pour the dry ingredients into the wet ingredients and stir until all the dry ingredients have been mixed in. Fold in the leftover chocolate chips. 6. Scoop the dough by tablespoons onto parchmentpaper-lined pans and bake for 10 to 12 minutes. 7. Remove from the oven, let cool, and enjoy! 3/4 cup coconut sugar 1 tsp. vanilla extract 29

35 Maple Cinnamon Peanut Butter Fudge 1 cup pure maple syrup 2/3 cup natural peanut butter 1/2 cup coconut oil 4 tsp. vanilla extract 1 cup Maple & Cinnamon Hemp Heart Toppers 1 cup roasted peanuts, coarsely chopped 1. Line an 8x8 pan with parchment paper or grease with coconut oil and set aside. 2. Add the maple syrup, peanut butter, and coconut oil to a saucepan and bring to a boil, stirring constantly. 3. Boil for two minutes and then remove from heat. 4. Stir in the vanilla extract, Maple & Cinnamon Hemp Heart Toppers, and chopped peanuts. 5. Pour into the lined pan and sprinkle extra Maple & Cinnamon Hemp Heart Toppers and peanuts on top. 6. Put the pan in the freezer for two to three hours or until set. 7. Remove from the freezer, slice, and serve. 8. Store leftover fudge in the fridge or freezer. 30

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