Many of you are probably looking at that title and going, “What? Charoset? Hemp? Is this food?” I promise, it is, and it’s delicious. Charoset is a traditional Passover food made from apples, cinnamon, a drizzle of wine or grape juice, and sometimes (if you’re not my nut-phobic family) walnuts. I decided to take those flavors and play around with them, adding a little bit of extra fiber and protein by using fresh grapes instead of the wine, and a sprinkling of hemp hearts instead of the nuts. Hemp Hearts are raw, shelled hemp seeds – I picked up a sample at the Manitoba Harvest Hemp Foods & Oils table at FNCE last month and was eager to try them out. What makes hemp so great is that it’s a complete protein with healthy amounts of fiber (especially insoluble, heart healthy fiber!), iron, zinc and magnesium. It’s also more sustainable than a lot of the other protein powders and products on the market, requiring fewer pesticides to grow it (not to mention the GMO issue surrounding soy, but that’s another issue entirely). I haven’t tried the hemp protein powder yet, but I did love the seeds on this fruit salad. You could also sprinkle the seeds on salads, cereal, or yogurt. The taste is mild; they’re mostly adding to the texture and nutritional profile of the meal. If you haven’t given them a try, I highly encourage it. And if you haven’t ever thought to try the combination found in this Charoset Hemp Bowl, I also highly encourage that. Enjoy!

Recipe after the jump:

Charoset Hemp Bowl

Prep Time: 3 minutes

Total Time: 3 minutes

Yield: 1 serving

This is essentially an amped up, fall-spiced fruit salad made of four simple ingredients. It’s easy and fast to throw together, yet really, really delicious.


  • 1 small apple, diced
  • 10-15 small-medium grapes, halved
  • ½ ounce raw shelled hemp seeds
  • hefty dose of cinnamon, to taste


  1. Toss all ingredients to combine and serve in a bowl with a fork or spoon. (I love Simple Sunday posts – aren’t they so easy?)


Nutrition Information: 220 calories. 7.5g fat (0g saturated). 0mg cholesterol. 3mg sodium. 37g carbohydrates (4g fiber, 30g sugar). 6g protein.

Source: Floptimism Original

2 Thoughts on “Simple Sunday: Charoset Hemp Bowl (Say What??)

  1. OOOooo good! I didn’t know what to do with those hemp seeds, but this looks fun. I also remember reading a recipe for charoset and thinking it sounded delicious.

    • Charoset is amazing – looks a little funky, but tastes so good. I also had one once that was a little unconventional, with apples+honey+walnuts (no cinnamon or wine), and that was really good too.

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