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All About Hemp Hearts + Blueberry Mug Cake with Hemp Hearts

If you’re looking to add in more vitamins and minerals into your daily diet, consider adding hemp hearts. Let’s take a look at the nutritional benefits of hemp hearts and how to incorporate them into your favorite foods and even new foods like this Blueberry Mug Cake recipe.

It’s the New Year and if you’re like me, and most people who I’ve seen posting on social media, you’ve made a goal to be better this year.

Better at a hobby, better at parenting, better at exercising, better at… you name it, and being a better version of ourselves should probably always be something we strive for, right?!

This year, I’m determined to eat better and put better foods on not just my plate, but my entire family’s plate. I feel pretty good about the meals I serve my family, but when we’re in a time crunch on weeknights or even more so when they’re at work and school and I’m in a time crunch for my own breakfast and lunch, I tend to make bad choices.

But that’s not going to happen [or at least it’s going to happen way less] in 2019 because I’m going to be better prepared, both in the pantry, the refrigerator, and in my mind.

But y’all know me and know how I like things easy so I’m not starting out on a whole lifestyle change. I don’t think I could even do 2 days of Whole 30… just being honest here, folks.

But I am making smarter, easy choices when it comes to diet and nutrition and choosing to add foods into my daily routine that have great health benefits. One of those being hemp hearts!

What are hemp hearts?

Now hemp hearts are definitely a new-to-me food. I’ve seen them come up in a few different smoothie recipes that I’ve searched, but I hadn’t actually tried to incorporate them into my daily diet because, well, I just didn’t know that much about them. So if you’re like I was, let me let you in on a few details about hemp seeds.

First, let’s address this – hemp seeds are a species of Cannabis sativa, but hemp is not the same as marijuana and hemp foods will not cause psychoactive effects. It’s the first thing my husband asked when he saw the bag of Manitoba Harvest Hemp Hearts on the counter so I had to double check on that first!

Hemp hearts are simply shelled hemp seeds. They have a rich, nutty taste which is actually very pleasant, but it’s also easily hidden in other rich foods.

When I sprinkle them on my yogurt, they add an extra flavor and crunch, but if they’re blended within a smoothie or baked item, you probably won’t taste them at all. This makes hemp seeds very versatile.

Are Hemp Hearts good for me?

So why should we incorporate hemp hearts into our diet? Because these tiny seeds pack a hefty nutritional punch!

I find that hemp seeds and chia seeds are often discussed in the same context, but there are differences and benefits to both. Hemp seeds contain twice the amount of protein and are lower in carbohydrates than chia and flax seed.

Hemp seeds are also a great source of magnesium, which is a mineral that I’ve been trying to consume more of in recent months because I know I’m totally lacking. In addition to the much-needed magnesium, you’ll find all 10 essential amino acids, and other minerals like fibre, iron, zinc, and phosphorus in these tiny seeds!

Last, and certainly not least, hemp hearts contain healthy fats including both omega-3 and omega-6. I know I don’t consume enough healthy fats so this is a huge factor for me!

Where do I buy hemp hearts?

Let me tell you about my little tiny town in East Tennessee. Our nearest health food store is over 45 minutes away from where I live!

Just a few years ago it was almost impossible for me to add in specialty foods into my daily routine but thank goodness Manitoba Harvest is being carried in Walmart stores now! 

One reason that you can feel great about choosing the Manitoba Harvest brand is they have more than 20 years of leadership in the hemp foods business! They take the seed-to-shelf approach, controlling the quality of everything from how the hemp seed is planted, to manufacturing, packaging and distribution.

You can find Manitoba Harvest Hemp Hearts in the baking aisle of your local Walmart.

How can I incorporate Hemp Hearts into my daily diet?

So obviously with these amazing nutrition benefits, we should be eating hemp hearts on the regular, but how? Well, Manitoba Harvest tells your right on the bag – sprinkle on your favorite salad or yogurt and that’s definitely a super easy way I’ve been adding them into my meals.

Adding to smoothies, baked goods like muffins and breads, homemade granola, and even by making your own hemp milk [a great dairy alternative].

While I’ve been on a path to a better me in 2019, I’ve also picked up a not-so-great habit of eating pre-packaged muffins. My girls chose them as their school snack and I made the mistake of trying them and oh my, they’re delicious and so convenient, but not the best choice for a healthier me.

So I was on a mission to make a healthier version of blueberry muffins when I put together this deliciously simple and easy Blueberry Mug Cake with hemp hearts!

First, I love a mug cake because I make exactly enough for 1 serving and that’s it – no going back for more. I also love an easy mug cake because it’s the perfect pick-me-up during that dreaded afternoon slump when it’s almost time to get in the school pick-up line.

This one comes together very easy and doesn’t have a lot of ingredients. It’s a great way to use up fresh berries [you could probably even use frozen too] and a great way to include more antioxidants into my day too.

I included hemp hearts both in the batter and then sprinkle on top for an added crunch!

Yield: 1

Blueberry Mug Cake with Hemp Hearts

Blueberry Mug Cake with Hemp Hearts


  • 4 tbsp All Purpose Flour
  • 1/4 tsp Baking Powder
  • 1 tbsp Brown Sugar
  • 1 tbsp Sugar
  • 3 tbsp Almond Milk
  • 1 tsp Vegetable Oil
  • 1/4 tsp Vanilla Extract
  • 1 tbsp Manitoba Harvest Hemp Hearts
  • 10-15 Blueberries [depending on size]


  1. Combine all ingredients [except for blueberries] in a bowl or your microwave-safe mug. Stir until batter is smooth.
  2. Mix in blueberries.
  3. Cook in microwave 45 seconds. Microwave cooking times vary because of wattage, so you'll definitely want to start with a lower time and check your mug cake!
  4. Let cool just a few moments, but this mug cake is definitely best enjoyed warm!
  5. Sprinkle with a few hemp hearts on top and enjoy!


Tuesday 8th of March 2022

Is there a gluten free 1:1 substitute for the flour? Would almond flour work?


Tuesday 8th of March 2022

You could always try! Sorry, I've not tried it with almond flour myself.

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