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Blueberry Hemp Swirl Smoothie + Weekend Links

For this second post of my weekend link series, let me share with you a pretty little blueberry and hemp smoothie. Hemp seeds are one of those superstar foods I always have in my kitchen and use almost daily. I like to sprinkle them on just about anything for a little boost of protein, fibre and nutrients.

But what makes hemp seeds really special is their ideal ratio of Omega-3’s to Omega-6’s fats. Most people in our Western cultures consume way too many Omega-6’s (which can be found in most vegetable oils such as corn, soy, sesame, sunflower, safflower, etc.), and not enough Omega-3’s (present in fish, chia, flax, walnuts, dark leafy greens). The ideal ratio of Omega-6 to Omega-3 should be somewhere between 1: 1 to 4:1. But because Omega-6’s are present in so many processed oils and foods, most people actually consume a ratio that’s closer to 10:1 or even 20:1 in some cases. A ratio that is too high is far from optimal. It can cause excess inflammation in the body, which can eventually lead to all sorts of issues, imbalances and diseases. Hemp has an Omega-6 to Omega-3 ratio of 3.75 to 1, which is naturally balanced and ideal for our bodies needs in essential fatty acids. It’s a wonderful food to incorporate to our diets.

I like to sprinkle hemp seeds on my salads, porridges, soups, bowls, yogurt and pretty much anything. They make a wonderful base to creamy sauces and dips. And because they don’t need to be soaked or strained, I love to use hemp hearts to make a quick and easy homemade milk. This is what I used here for this smoothie.

Now onto the links that caught my attention this week.


Kayley’s rhubarb & strawberry pie might be the most beautiful thing I’ve seen all week. And I loved watching her video on how to make those cute little dough roses. Adorable.

I made Jodi’s asparagus sushi rolls for dinner last night and it hit all the right spots. That umami sesame ginger sauce is out of this world.

I really enjoy Sarah’s series about Sri Lankan food. I made her beetroot curry a while back and it was so full of flavours. I can’t wait to try these sweet and spicy sambols.

I’m a big fan of Nik Sharma’s beautiful blog and stunning photography, and I loved taking a peak into his gorgeous home. Now all I can think of is how badly I want a black wall in my kitchen too.

Oxford’s new food sharing app to eliminate food waste is such a brilliant idea. How great would it be to have something like this here.

This is certainly the coolest way to cut a pineapple. Mind blown.

I thought Snapchat was so confusing when I signed up a few weeks ago and I wish I had seen this very useful post back then. If you’re thinking of joining but are feeling intimidated, this article is a must-read. (If you want to follow along, you can find me there under sophbourdon).

Huge crush for this gorgeous blog that I mentioned in my previous post. I could spend hours reading through all of her beautiful posts.

I was featured on Mind Body Green earlier this week (!!!), as part of their “What I Eat in a Day” series. Check it out to know what a typical day on my plate looks like.

To get more inspiration all week, follow me on Pinterest and Instagram.

Notes on the recipe: You could use another plant-based milk (almond, coconut, etc.) and add a tablespoon or two of hemp hearts to the smoothie instead as an alternative.


Blueberry Hemp Swirl Smoothie

Servings 2 portions


Hemp milk

  • 1 cup hulled hemp seeds also known as hemp hearts
  • 4 cups water

Banana layer

  • 1/2 large banana
  • 1/2 cup hemp milk see previous recipe
  • 1/4 tsp pure vanilla extract

Blueberry layer

  • 1 1/2 cup blueberries frozen or fresh - but you might need to add a few ice cubes if using fresh
  • 1 banana
  • 1 cup hemp milk see previous recipe
  • 1/2 tsp pure vanilla extract


For the hemp milk

  1. Place hemp hearts in a blender with water and blend on high speed. Store in an air tight glass container or a mason jar in the fridge.

For the smoothie

  1. Place all the ingredients of the banana layer in your blender and blend until smooth. Pour into two glasses.
  2. In the same blender, place all the ingredients for the blueberry layer and blend until smooth. Pour into each glass, on top of the banana layer. Mix gently with a spoon to create the swirl effect.
  3. Top with extra blueberries and hemp seeds if desired and enjoy.

“Your relationship with yourself sets the tone for every other relationship you have.”

Blueberry Hemp Swirl Smoothie (Vegan) by The Green Life


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