Coriander and Hemp Seeds Creamy Dressing
This creamy pesto like dressing will enhance your Mexican inspired dishes as you’ll find that coriander pair so nicely with spices like paprika, cumin, cardamom and chilli. I like to add a spoonful to my Burrito Bowl, quesadillas or tacos as it just adds a tangy, salty, and slightly bitter deep flavour. Also delicious as a dip with corn chips, vegetable sticks (carrots, celery, cucumber), this creamy dressing is truly versatile and will bring your taste buds to the next level! Nutritionally speaking, it is also very interesting and here is why…
Hemp seeds - a nutritious protein source
They are very rich in alpha-linolenic acid (‘ALA’) omega-3 with a 3:1 ratio of omega-6 to omega-3, which is considered an optimal ratio. Bare with me, it is about to get technical: this ratio is important as ALA competes with the omega-6 linoleic-acid (‘LA’) for conversion (they need the same enzyme but only a limited pool of this enzyme is available and it will favour omega-6). ALA needs this enzyme to convert to Docosahexaenoic-acid (DHA), which is vital for vital for brain, retina and testis health. And a high omega 6:3 ratio has been linked to many chronic diseases, such as cardiovascular problems and obesity.
They contain a high amount of Gamma-linolenic acid (‘GLA’), an omega-6 fatty acid which is needed for the production of prostaglandin E1, which reduces the effects of prolactin. Why is this interesting? because sensitivity to the hormone prolactin can trigger physical or emotional symptoms caused by premenstrual syndrome (PMS). It may also help reduce the symptoms of menopause.
They are a great source of protein with 30g of high quality plant protein per 100g, they are a complete source of protein (i.e. they contain all 9 essential amino acids). As a comparison, it is more than chia seeds or flaxseeds which contain 20% protein per 100g (still a really good amount!).
They are rich in vitamins, especially B1, B3 and E.
They are rich in minerals, especially magnesium, phosphorus, manganese and zinc.
3 tbsp of hemp seeds will provide you with 10g of protein, 15g of fat (of which 3g is omega-3), and 2.5g of carbohydrates; 65% of your daily need in magnesium, 40% in zinc and 70% in phosphorus.
Coriander (or cilantro) - an antioxidant packed with flavours
Coriander is a culinary herb that not only brings flavour to your dishes but is packed with phytonutrients with antioxidants properties which have been shown to fight inflammation. These include terpinene, quercetin, and tocopherols and have anti-cancer, cardiovascular and immune boosting properties.
Coriander is very rich in vitamin K (with 1 cup (15g) providing you with 55% of your daily needs). Vitamin K is needed for blood clotting mechanisms and bone mineralisation (think of it as a good herb if you suffer from osteoporosis) and is better absorbed with a source of fat (such as hemp seeds!!) as it is a fat soluble vitamin.
Coriander leaves can be used to mobilise mercury and other toxic heavy metals such as aluminium from the central nervous system, with its phytochemicals likely able to bind onto the metals. It is thought that whilst coriander can move the metals out of areas such as the nervous system, other heavy metal chelators such as spirulina and chlorella can then bind it and allow it to be excreted from the body.
Coriander and Hemp Seeds Creamy Dressing (makes 2/3 cup)
Ingredients:
2 cups of fresh coriander/cilantro leaves and stems (washed)
1/2 cup hemp seeds (hulled)
1/4 cup extra virgin olive oil or avocado oil
1 garlic clove cut in half
1/2 tsp of salt
1/2 lemon or lime juice
1 small jalapeño pepper sliced (optional)
Method:
Add all the ingredients to a high speed blender.
Blend until smooth and creamy. The sauce will be quite thick, if you prefer a more runny texture, drizzle more olive oil and add the other half of your lemon/lime juice.
Store in an air tights container in the fridge for up to a week or eat immediately!
Et voila!
References:
House, J. D. Neufeld, J. and Leson, G. (2010). ‘Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method’, Journal of Agricultural and Food Chemistry, 58(22), pp. 11801-11807.
Kapoor, R. and Huang, YS. (2006). ‘Gamma linolenic acid: an antiinflammatory omega-6 fatty acid’, Current Pharmaceutical Biotechnology, 7(6), pp. 531-534.
Mihoc, M. Pop, G. Alexa, E. et al. (2012). ‘Nutritive quality of romanian hemp varieties (Cannabis sativa L.) with special focus on oil and metal contents of seeds’, BMC Chemistry, 6, pp. 122.
Mustafa, H. N. (2021). ‘Morphohistometric analysis of the effects of Coriandrum sativum on cortical and cerebellar neurotoxicity’, Avicenna Journal of Phytomedicine, 11(6), pp. 589-598.
Rocha Filho, E. A. Lima, J. C. Pinho Neto, J. S. et al. (2011). ‘Essential fatty acids for premenstrual syndrome and their effect on prolactin and total cholesterol levels: a randomized, double blind, placebo-controlled study’, BMC Reproductive Health, 8, pp. 2.
Tolossa, F. W. and Bekele, M. L. (2014). ‘Prevalence, impacts and medical managements of premenstrual syndrome among female students: cross-sectional study in College of Health Sciences, Mekelle University, Mekelle, northern Ethiopia’, BMC Women’s Health, 14, pp. 52.
