diy hemp milk

How to make your own DIY Hemp Milk recipe

Making DIY non-dairy milk has been happening for years at our home. It started with an attempt to cut costs of purchasing so much almond milk for my family of five. Then we found a great use for the pulp when I figured out how to reverse engineer Chipotle Bitchin Sauce and we were committed. Then we started on Oat Milk when we learned about the problematic issues with almonds. These days we are loving hemp milk made at home. There are so many health benefits built in to making hemp milk and I especially love that there is no soaking involved so a batch can be made in a jiffy.

Benefits of Hemp Seeds

Hemp seeds are nutty and nutritious. Hemp seeds offer an abundance of two essential fatty acids -linoleic acid and alpha-linolenic acid (well known as (omega-6 and omega-3, respectively). Both of those essential fatty acids can reduce inflammation and arthritis. Hemp seeds are a strong complete protein source, considerably higher than flax or chia. Hemp seeds contain phytosterols, which have been shown to help in reducing the amount of cholesterol in the body by removing fat build-up in the arteries. As a result, consuming hemp seeds can reduce the risk of heart disease.

To give you a clear idea of the goodness hemp seeds can offer you:

According to the USDA National Nutrient Database, a two tablespoon serving of hemp seeds weighing 20 grams (g):

111 calories
6.31 g of protein
9.75 g of fat
1.73 g of carbohydrates (including 0.8 g of fiber and 0.3 g of sugar)
14 milligrams (mg) of calcium
1.59 mg of iron
140 mg of magnesium
330 mg of phosphorus
240 mg of potassium
1.98 mg of zinc
22 micrograms (mcg) of folate

If you are still not convinced that you should start making and drinking hemp milk on the daily, here are some additional facts worth knowing:

Animal studies have shown that hemp seeds can possibly reduce blood pressure, decrease the risk of blood clot formation and help the heart recover after a heart attack (study link, link, link).

Studies suggest that your immune system depends on the balance of omega-6 and omega-3 fatty acids (study link). Hemp seeds have a 3:1 ratio of omega-6 to omega-3, which is considered to be in the optimal range.

More research is required but studies are suggesting that the Gamma-linolenic acid in hemp seeds may regulate the hormone imbalances and inflammation associated with menopause and PMS (study link, link).

Hemp seeds are a good source of both soluble and insoluble fiber, containing 20% and 80%, respectively. As a result, consuming hemp seeds can assist with digestion issues (study link). Worth noting: De-hulled or shelled hemp seeds are known as hemp hearts and these contain little fiber because the fiber-rich shell has been removed.

These are our favorite brands and tools for making Hemp Milk: Hemp Hearts, Straining Bag and our chosen Blender (just in case you need an update on your blender game).

Homemade Hemp Milk Recipe

4 cups Water
½ cup Hemp Hearts
1-3 Medjool Dates (optional for sweetness)
1 teaspoon Vanilla (optional)
1 pinch of sea salt


Add to a blender and blend well. At this point you can strain it, but we have found that it’s not required. Store in a covered container in the refrigerator for up to a week.


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