The Many Benefits of Hemp Hearts & delicious recipes!

Happy Wednesday friends! Today we wanted to post a quick blog about one of our favorite superfoods! Many people haven't heard of hemp hearts and if this is you- you are in for a treat! These tiny seed-like hearts pack in so  many amazing nutrients and can be easily added into so many things! You can find this superfood at most grocery stores! 

Hemp hearts are the “heart” of a shelled hemp seed. They are considered a “superfood” because they are rich in protein. They have almost the highest balance of proteins, fats, vitamins, and enzymes. Hemp hearts have been shown to decrease blood pressure, as well as lower the risks of colon and prostate cancer. 

Hemp hearts can relieve indigestion because they have no known allergens. So people that are gluten intolerant, for example, can eat hemp hearts and have no problems. Hemp hearts are also good at suppressing the appetite. They can also give you an added boost of energy! Some hemp hearts may contain fatty acids and no cholesterol, which can help lower cholesterol. 

How to Eat Hemp Hearts:

Sprinkle them on a salad

Blend them into a smoothie

Add them to cereal, both hot and cold

Bake them in your favorite treats for an added boost of protein

Eat them plain

Use them instead of nuts in a recipe



Hemp Heart Granola TransFormed

  • Preheat Oven 450. Spray pan with Coconut Oil Spray
  •  2 Cups Whole Grain Oats
  • ¼ cup hemp hearts
  • 1 Cup of crushed Nuts (Almonds, Walnuts, Pecans, Pumpkin seeds or Mix)
  • ¼ Cup Ground Flax Seed
  • 1 Tbsp Cinnamon
  • ½ Tsp Salt
  • 2 Tbsp Coconut Oil
  • 2 Tbsp Honey or Maple Syrup
  • 1 Tsp Vanilla Extract

Mix first 6 ingredients in large bowl and spread over baking sheet. Bake on 450 for 3 min (stirring each minute). Mix together next 3 ingredients and pour over the toasted mixture. Bake another 2-3 minutes or until crispy! Makes 8-10 servings. Enjoy!

Hemp Transformer Energy Bites

  • 1 cup oatmeal (not quick cooking)
  • 1/2 cup nut butter 
  • 1/3 cup honey 
  • 1 cup coconut flakes
  • 1/2 cup ground flaxseed
  • 1/2 cup chocolate chips
  • 1 tsp vanilla
  • 1/2 cup of Hemp Hearts (to roll the energy bites in)

Put all ingredients in one bowl, mix, and roll them in Hemp Hearts. Then let chill for 30 minutes in the fridge. Enjoy!

Also quick note that we will  be offering a lunchtime Transformer Express class every Monday and Wednesday from 12:00-12:45 starting March 1st! If you are interested, please email us at to reserve your spot! 

Have a wonderful rest of the week friends! Let's strive to honor God with our whole bodies this week through our nutrition by trying new foods that He has created for us! 

-Team TransFit


Chia Pudding- Nutritional Powerhouse!

chia in mason jar

Photo by Seed Guide

Chia is an amazing superfood that can add tons of fiber and other important nutrients to your diet. One serving alone contains 14 grams of fiber, or 56% of your recommended daily intake! Other benefits of Chia include boosting energy, stabilizing blood sugar, aiding digestion, and lowering cholesterol. Wow! 

Chia can be added to your diet in several different ways. The first is by sprinkling it onto other foods, such as yogurt, cereal, smoothies, or even mixing it into pasta sauce once the sauce has been cooked. Even my kids will eat Chia seed this way because they can't taste the difference in the foods. Incorporating Chia seed great way for kids to get the essential calcium, iron, omega-3s, and folic acid they need while they are growing.

Alternatively, you can make it into food on its own like I've done in the following Chia Pudding Recipe. I enjoy eating it for breakfast since I love to kick off my day with some extra nutrients, and it leaves me feeling full all morning.


Chia Pudding

1 serving

  • 1 cups plain almond milk or coconut milk
  •  3 TBSP chia seeds
  •  3-4 drops stevia extra or 1 TBSP pure maple syrup
  •  1/2 tsp. cinnamon
  •  1/2 tsp. pure vanilla extract
  •  Pinch salt


 1. Place the chia seeds in a medium bowl or mason jar. Add the almond milk, vanilla, stevia or maple syrup and a pinch of kosher salt. Whisk or shake to combine.

2. Cover the bowl tightly with plastic wrap or mason jar and refrigerate for at least 4 hours, stirring/shaking occasionally. I recommend letting the pudding rest in the refrigerate overnight, but 4 hours will do if you’re feeling antsy.

3. Before serving, stir the pudding to make sure that there are not any clumps. Spoon pudding into bowls or glasses and garnish with toppings of your choice. My favorite topping is walnuts and frozen blueberries!

Suggested Toppings:

(These are combinations that I have tried, but feel free to mix and match and get creative!)

  • Mixed berries and sliced almonds
  • Diced mango, toasted coconut, and dark chocolate shavings
  • Sliced Bananas with cinnamon
  • Blueberries, toasted walnuts
  •  Granola

Photo by The Yummy Life

As always I love getting feedback from all of my friends, so let me know your favorite toppings or if you have any great Chia recipes!