Hemp seeds are legal, nutritional and versatile in a variety of recipes

The holidays are behind us, and it's January. You know what that means — time to focus on exercise and eat more healthfully.

I'm guessing people won't be heading to the gym in droves, which usually marks the start of a new year. But eating better? That's something we can all do.

We've all heard of those typical superfoods like blueberries, quinoa and spinach (don't forget the kale!). But if you're looking for something new, check out hemp seeds.

Hemp seeds are related to the cannabis plant, but they have little to none of the THC found in marijuana (that's the part that causes the high). So, yes, hemp seeds are legal.

But the legality of hemp seeds isn't what makes them amazing. They are a nutritional powerhouse like no other. They contain all 10 of the essential amino acids as well as essential fatty acids. In fact, hemp seed oil has the most essential fatty acids of any nut or seed oil. The seeds are also a great source of protein, which make them great for vegetarians and vegans. They're also a good source of iron, Vitamin E, magnesium, B vitamins and zinc.

Like most seeds, hemp seeds are versatile in the kitchen with their light, nutty flavor. They can be eaten raw, toasted or cooked.

For an easy way to incorporate them into your diet, just sprinkle them onto your breakfast cereal or avocado toast or incorporate them into your next granola recipe. You can also sprinkle them on salads, substitute them for pine nuts in a pesto, or add them to your breading for pan-fried tofu or fish.

For those who want to take it to the next level, add them to your next smoothie or favorite homemade soup.

Flavor: Nutty and a little earthy.

Uses: Sprinkle on cereal, toast or salad; add them to smoothies or soups.

Where to get them: Some grocery stores, health food stores.

Hemp seeds are related to marijuana, but they have little to none of the ingredient that causes the high.

This spice blend from the company Navitas Organics is perfect for the topping on a Buddha bowl. Use the extras to coat tofu or other proteins, sprinkle onto avocado toast or toss with roasted veggies. This recipe is adapted from one on their website

1⁄4

1 ⁄2 tablespoons coriander seeds

1⁄2 cup pistachios, finely chopped

3 tablespoons hemp seeds

1⁄4 teaspoon black pepper

1 teaspoon flake sea salt

1 cup cooked grains, such as farro, wheat berries, kamut, buckwheat groats or brown rice

2 handfuls baby arugula

1⁄2 cup sliced radishes

1⁄2 cup diced peppers

1 soft-boiled egg

Olive oil for garnish

Lemon juice for garnish

For the hemp pistachio spice blend: In a medium pan over medium-high heat, toast the sesame seeds until fragrant and they start to pop, 3-5 minutes. Stir frequently and transfer to a bowl to cool. In the same pan over medium heat, toast the cumin and coriander until fragrant, 1-2 minutes. Stir occasionally.

Using a mortar and pestle (or a spice grinder or clean coffee grinder), grind together the cumin, coriander and sesame seeds. Transfer the ground spices to a large jar. Add in the pistachios, hemp seeds, black pepper and salt. Shake vigorously until well combined.

For the Buddha bowls: Fill two bowls with your grain of choice, arugula, sliced radishes and peppers. Drizzle olive oil and a hefty squeeze of lemon over the bowls. Top with half a soft boiled egg and 1⁄2 tablespoon hemp pistachio spice blend in each bowl. Add more to taste and enjoy.

A Hemp Pistachio Buddha Bowl has many quality ingredients.