Seeds: hemp hearts, chia and flax, and how to use them

Hemp hearts, chia seeds and flax are the three seeds we sell the most, by the bag and by the scoop. They're small, easy to keep in the pantry, and simple to add to the food you already eat, once you know how each one likes to be used.

Here's how they differ, how to use them, how to store them, and where to find them in our bulk section and our nuts, seeds and superfoods shelf.

Hemp hearts, chia and flax at a glance

All three bring plant protein, fibre and healthy fats to your diet. Chia and flax are rich in alpha-linolenic acid (ALA), the omega-3 fatty acid found in plants, while fish and algae oils bring EPA and DHA. Our omega-3 guide explains the difference.

What are hemp hearts?

Hemp hearts are hemp seeds with the hard outer shell removed, which leaves a soft, nutty seed you can eat straight from the bag. They come from hemp, a variety of the cannabis plant grown for food and fibre, and they won't get you high. They contain all 20 amino acids, including the essential amino acids, so they're a favourite with people eating more plants.

Manitoba Harvest Hemp Hearts are grown in Canada. A 3-tablespoon (30 g) serving has 10 g of protein and 12 g of omega-3 and omega-6 fats, and the plain bag is Non-GMO Project Verified and certified gluten free. Our bulk hulled hemp seeds come from Tootsi, out of Montreal, so you can scoop as much or as little as you need.

How do you eat hemp hearts?

No cooking needed. Their soft texture and nutty flavour work almost anywhere a spoonful of seeds would:

• Sprinkle them over yogurt, oatmeal, cereal or avocado toast.
• Blend two or three tablespoons into a smoothie.
• Scatter them over salads and grain bowls just before serving.
• Stir them into energy balls, granola or homemade pesto.
• Add them to muffins and quick breads for a little extra protein.

Chia seeds: the tiny seeds that gel

Chia seeds come from Salvia hispanica, a plant in the mint family. They're tiny seeds with a neutral flavour and a little crunch, and when they meet liquid they swell into a soft gel. That's what makes chia pudding work, and why chia is a handy egg replacer.

Organic Traditions Dark Chia Seeds are certified organic, with 3 g of omega-3, 5 g of dietary fibre and 3 g of protein per serving. Our bulk organic black chia is an excellent source of fibre, protein, iron and calcium, and is sold by the 100 g, pound or kilo. Organic Traditions also sprouts chia and cold-mills it into a powder that stirs straight into smoothies and batters.

Easy chia pudding:

1. Mix. Stir 3 tablespoons of chia seeds into 1 cup of milk or plant-based milk, with a little maple syrup or vanilla if you like.
2. Stir again. Give it another stir after 5 minutes so the seeds don't clump.
3. Chill. Leave it in the fridge overnight, or for at least a couple of hours.
4. Top it. Add fresh fruit, a spoonful of hemp hearts or a dusting of cocoa powder.

Why soak chia seeds before you eat them?

You don't have to: chia is fine sprinkled dry over yogurt, oatmeal or salad. Soaking simply lets the seeds gel first, which gives you that pudding texture and makes them easier to eat by the spoonful. Dry chia soaks up a lot of liquid, so if you're eating it dry, have a glass of water with it.

Flax seeds: whole, ground or oil?

Flax, also called linseed, is a delicate, nutty seed that's been a staple food for thousands of years. Organic Traditions Golden Flax Seeds are a high source of fibre and a source of calcium and iron, and a heaping tablespoon (15 g) has 3 g of omega-3 fatty acids. Golden and brown flax are used the same way.

Ground flaxseed is the form to eat most often. Whole flax seeds are small and hard, and many pass through without being broken down, so grind a spoonful just before eating, or buy it ready-milled. Bob's Red Mill Flaxseed Meal is organic brown flax milled fine, and Gold Top Organics cold-mills golden flax. Whole flaxseed is still lovely sprinkled on bread dough, salads and baked goods for crunch.

Flax oil and hemp seed oil

Seed oils are the most concentrated way to add ALA to your day. They're for drizzling, not frying: whisk them into salad dressings, stir them into smoothies or hummus, or pour a little over steamed vegetables or soup just before serving. Never heat them, and keep the bottle in the fridge once it's open.

Flora presses and bottles its organic flax oil itself; keep it refrigerated and use it within eight weeks of opening. Gold Top Organics presses organic flax grown in Western Canada without light or oxygen, and Alpha uses certified organic Canadian flax. Manitoba Harvest Hemp Seed Oil is cold pressed and unrefined, with a mild, nutty flavour.

What are the health benefits of hemp, chia and flax?

In plain terms, they're a simple way to add nutritional value to everyday meals. Fibre helps keep digestion regular. ALA is an essential fatty acid, meaning the body can't make it, so it has to come from food. Hemp hearts bring plant protein, and chia and flax add minerals like iron and calcium. A spoonful or two a day is a healthy amount for most people.

Hemp for protein, chia for pudding, flax for baking: most kitchens end up with all three.

Which is better, chia seeds or flax seeds?

Neither one wins outright, and they're easy to use together. Chia is the easier everyday seed because you can eat it whole and it gels into puddings. Flax has a nuttier flavour and shines in baking, but it needs grinding. Both are rich in fibre and ALA omega-3. Hemp hearts are the pick for protein and the softest texture. A spoonful of each, or a blend like Manitoba Harvest Hemp, Chia & Flax, covers all the bases.

Can you eat chia seeds and flax every day?

Yes, as part of a varied diet. A tablespoon or two a day is a common amount, and a 3-tablespoon serving of hemp hearts is typical. Seeds are high in fibre, so if you're not used to it, start with a smaller spoonful, build up over a week or two, and drink plenty of water. Fibre helps keep digestion regular, which is one reason many people make seeds a daily habit.

Where can I buy chia seeds in bulk?

Right here. Luminate Co is home to Atlantic Canada's largest all-organic bulk station, and both stores carry organic chia, brown flax and hulled hemp seeds by weight. Bring a clean container, weigh it empty, and scoop exactly what you need. Our guide to bulk shopping explains how it works, and you can also order bulk seeds online in 100 g, 1 lb and 1 kg sizes.

How to store seeds so they stay fresh

Seeds are rich in oils, and those oils can go stale with heat, light and air. Whole chia and whole flax keep well in a sealed jar in a cool, dark cupboard. Hemp hearts, ground flaxseed and milled seed powders are more delicate: keep them in an airtight jar in the fridge or freezer once opened. If seeds ever smell bitter or like paint, they've gone off.

Questions we get a lot

Are you supposed to cook hemp hearts?

No. Hemp hearts are ready to eat from the bag. You can bake with them too, but most people sprinkle or blend them raw.

What plant do hemp hearts come from?

Hemp, a variety of the cannabis plant grown for its seeds and fibre. Hemp hearts are the shelled seeds, and they won't get you high.

How many hemp hearts can I have in a day?

A typical serving is 3 tablespoons (30 g), which gives about 10 g of protein. Many people have that every day on breakfast or in a smoothie.

Do chia seeds reduce belly fat?

No single food targets belly fat. Chia's fibre and gel make it filling, so a chia pudding can be a satisfying breakfast or snack as part of a balanced diet.

What are some recipes with hemp hearts?

Hemp heart pesto (swap them for pine nuts), smoothies, energy balls, hemp-crusted salmon or tofu, and a simple topping of hemp hearts, maple and cinnamon on oatmeal.

Hemp hearts, chia and flax are in the bulk section and the pantry aisle at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: Harvard T.H. Chan School of Public Health, The Nutrition Source: chia seeds. This article is general information, not medical advice.