Hempseed Dips – Beetroot, Wild Garlic, Natural

In the world of healthy eating, there are always little treasures to be discovered that not only pamper the palate, but also provide a wealth of nutrients. One such treasure are hempseed dips, a delicious addition to salads, bowls and snacks that not only improves the taste but also the nutrient density and fatty acid ratio of your meals.


The 3 top benefits why hempseed dips are the highlight of a healthy diet:


  • High in essential fatty acids: Hemp seeds contain an ideal balance of omega-6 to omega-3 fatty acids (3:1), which is important for maintaining heart health and reducing inflammation in the body. In particular, they contain gamma-linolenic acid (GLA), which has anti-inflammatory properties.
  • Protein-rich source: Hemp seeds are an excellent source of protein as they contain all nine essential amino acids, making them a complete protein.
  • Minerals and vitamins: Hemp seeds are rich in important nutrients such as vitamin E, magnesium, potassium, iron and zinc, which are essential for various bodily functions. Vitamin E serves as an antioxidant that fights cell damage caused by free radicals, while magnesium is important for muscle and nerve function.

You can find more information about hemp seeds in the article “Healthier with Hemp Seeds

You can look forward to enriching your dishes with our delicious hempseed dips and start preparing them today!

Hempseed Dips – Beetroot, Wild Garlic, Natural



  • 60g peeled hempseeds
  • 40g cashews or cedar nuts
  • 1 date
  • Juice of 1/2 lemon
  • Pinch of crystal or rock salt
  • 100 – 150ml water
  • 1 chunk of beetroot (30g)  or
  • 1 handful of wild garlic leaves


Mix all ingredients in a personal blender until creamy – season to taste – done!


The recipe can be prepared as a creamier dip by adding 100ml of water. Add even more water, about 150ml, to create a delicious dressing.

Variation in color and taste:

  • A chunk of beetroot gives the dip a natural sweetness and a certain depth that harmonizes perfectly with the other flavors.
  • In spring, the delicate leaves of wild garlic add sophistication and complement the dip with their delicate aroma and a gentle garlic note. Culinary herbs such as basil or leafy greens such as spinach or kale are also possible.
  • The recipe can also be made with 100% hemp seeds. The combination with cashew nuts or cedar nuts rounds off the slightly bitter flavor of the hemp seeds.
hempseed dressing


Below is the Beetroot Hempseed Dip prepared with pointed cabbage and cucumber.

red cabbage and cucumber salad


Omega-3 fatty acids are heat sensitive

Omega-3 fatty acids, which are present in high concentrations in hempseeds, can be damaged by heating as they are very sensitive to heat. This can cause them to lose their health benefits and potentially go rancid, which not only affects the taste but can also form unhealthy oxidation byproducts.

If you still want to benefit from the nutritional benefits of hempseeds, you have various options when it comes to raw vegan preparation.

  • Add it raw: Sprinkle hemp seeds over prepared dishes such as salads, yogurt or granola. This way all nutrients are preserved.
  • Dressings and dips: Add hemp seeds as described in the recipe as a healthy source of fat in dressings and dips. They’re prepared cold or room temperature, which does not compromise the nutrients.
  • Raw cakes or breads: Use hempseeds in raw cakes or breads. We don’t recommend hemp seeds in baked goods.

Can trans fats be created when baking with hemp seeds?

Trans fats are primarily created through industrial processes such as the hydrogenation of vegetable oils, in which hydrogen atoms are attached to unsaturated fat molecules to make the fats more durable and change their consistency. This process occurs in industrial food production and is not typical of heating seeds or oils at home when cooking or baking.

However, if hemp seeds are heated to a high temperature, for example above their smoke point, the fats can oxidize and decompose. This can produce harmful compounds such as free radicals and other potentially harmful substances, but this does not directly lead to the formation of trans fats.


>>  At the end of the article, “Healthier with Hemp Seeds” you’ll find more recipe ideas with hempseeds.

hemp seed taboulé


We hope you enjoy trying out hempseed dips as much as we do! Whether as a colorful eye-catcher at your next party buffet or as a healthy snack between meals – this dip is sure to be a hit.

Feel free to share your variations and experiences with us in the comments or on social media. Enjoy your meal and have fun experimenting!


Would you like to join our unique, based on nutritional sciences and practice-oriented training program for gaining a high level of health?

We are more than happy to inform you about our training program on our website!

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Ulrike Eder (Author)

Ulrike is a naturopath, Holistic Nutrition Coach, Hippocrates Lifestyle Medicine Coach and phytotherapist. Together with her husband, Jürgen, she leads the Holistic Nutrition Coach training program of Your Nutrition Academy.



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