Hemp (Cannabis sativa L.) is a plant known for millennia for its multiple uses, whether textile, cosmetic, or food-related. In Switzerland, the use of hemp containing less than 1% THC (tetrahydrocannabinol) is legal under certain conditions (source: Federal Office of Public Health, FOPH, 2021). Hemp seeds, devoid of psychotropic substances, offer numerous nutritional benefits recognized by scientific research (House JD, Neufeld J, Leson G, 2010). Thus, opting for a 100% hemp brunch is both delicious, healthy, and compliant with legislation.

In this article, we offer a complete and educational menu for a Sunday brunch centered around hemp. We will discuss the main hemp-derived ingredients, their proven benefits, as well as simple and friendly recipes for a gourmet moment. All the information presented in this article comes from reliable sources such as scientific literature or Swiss regulations.

1. Legal Context and Reliability of Hemp-Based Ingredients in Switzerland

1.1 Industrial Hemp and THC Limits

In Switzerland, hemp is authorized for consumption, cultivation, and commercialization provided its THC content does not exceed 1% (source: Federal Office of Public Health, 2021). This limit is specified by narcotics legislation to prevent any psychotropic effects and ensure consumer safety. In the case of a 100% hemp brunch, we only refer to seeds, flours, and other derivatives completely devoid of notable psychoactive effects.

1.2 Hemp Seed and Food Derivatives

The Federal Office for Food Safety and Veterinary Affairs (FSVO) authorizes the use of hemp seeds and derived products (oil, flour, proteins) in food, as long as suppliers guarantee a negligible THC level (source: FSVO, food guidelines 2021). Hemp seeds are naturally free of the psychotropic substances present in flowers and leaves. They are rich in proteins, essential fatty acids, and microelements essential for a balanced diet.

2. The Nutritional Benefits of Hemp

2.1 A Source of High-Quality Protein

Hemp seeds are considered an excellent source of protein. According to a study published in the Journal of Agricultural and Food Chemistry, hemp protein has an interesting PDCAAS (Protein Digestibility-Corrected Amino Acid Score), demonstrating a balanced profile of essential amino acids (House JD, Neufeld J, Leson G, 2010). This aspect is particularly valuable for people following a vegetarian or vegan diet or simply looking to increase their protein intake.

2.2 Rich in Unsaturated Fatty Acids

Hemp seeds are also known for their high content of polyunsaturated fatty acids, particularly omega-6 and omega-3. The balance between these two types of omega is crucial for maintaining good cardiovascular function and healthy inflammatory responses (Callaway, 2004). Compared to many vegetable oils, hemp oil has an omega-6/omega-3 ratio often cited as optimal, around 3:1.

2.3 Essential Vitamins and Minerals

Hemp also offers a wide range of micronutrients: vitamin E (antioxidant), magnesium (important for nerve and muscle balance), potassium (regulates blood pressure), and phosphorus (essential for bone health). These micronutritional elements enhance the gastronomic and therapeutic interest of hemp used in food (Callaway, 2004).

3. Essential Ingredients for a 100% Hemp Brunch

For a successful Sunday brunch, several forms of edible hemp can be integrated:

1. Hulled Hemp Seeds: also known as hemp hearts, they are crunchy and deliciously nutty.
2. Hemp Flour: ground after oil extraction, it has a dark green color and a pronounced flavor.
3. Hemp Oil: rich in essential fatty acids, preferably stored in a cool place and consumed raw to fully enjoy its nutrients.
4. Hemp Protein: used as a dietary supplement or added to smoothies, it enhances the protein content of a meal.
5. Hemp Butter: made from ground hemp seeds until a puree texture is obtained, ideal for spreading.

Thanks to the versatility of these products, it is possible to create a complete brunch menu without ever tiring of the range of flavors.

4. Complete Menu for a 100% Hemp Sunday Brunch

We now offer a complete menu for a Sunday brunch. The idea is to structure the meal in several stages while staying within the framework of Swiss legality and food safety.

4.1 Welcome Drink: Chocolate-Hemp Smoothie

Ingredients (for 2 people)

• 2 tablespoons of hemp protein
• 1 tablespoon of pure cocoa powder (unsweetened)
• 1 ripe banana
• 250 ml of plant-based milk (almond, oat, or rice)
• 1 tablespoon of maple syrup (optional)
• A few ice cubes (optional)

Preparation Steps

1. In a blender, place the banana, hemp protein, and cocoa.
2. Pour in the plant-based milk and blend until smooth.
3. Adjust the sweetness with maple syrup according to your preferences.
4. Optionally add ice cubes if you want a cooler smoothie.

Adding hemp protein provides a substantial intake of amino acids, while cocoa brings antioxidants and a chocolatey taste. This drink is perfect to start the day and prepare your palate for other hemp dishes.

4.2 Toast with Hemp Seeds and Green Spread

Bread is an essential element of brunch. It can be garnished with hemp seeds and spread with hemp butter or a vegetable spread.

Ingredients (for a bread of about 500 g)

• 300 g of wheat flour (or a whole grain mix)
• 100 g of hemp flour
• 100 ml of warm water
• 100 ml of warm plant-based milk
• 1 packet of dry baker’s yeast
• 2 tablespoons of hemp oil (for softness)
• 2 tablespoons of hulled hemp seeds
• 1 teaspoon of fine salt

Preparation Steps

1. Mix the flours (wheat + hemp) with the salt in a large bowl.
2. In a separate bowl, dissolve the yeast in warm water. Let it rest for a few minutes until small bubbles form.
3. Add the hemp oil and plant-based milk to the water and yeast mixture.
4. Gradually pour this liquid over the flours, then knead by hand or with a mixer for about ten minutes until you get a homogeneous dough ball.
5. Incorporate the hemp seeds.
6. Cover the bowl with a clean cloth and let the dough rest in a warm place for 1 hour, or until it doubles in volume.
7. Shape the dough into a loaf and place it on a baking sheet.
8. Let it rest for another 30 minutes, then bake at 200°C for about 30 minutes, or until the bread is golden brown.

The resulting bread has a slight nutty flavor and a beautiful green color from the hemp flour. For the spread, you can directly use hemp butter (pureed hemp seeds) or make a homemade spread with chickpeas and mixed hemp seeds.

Example of Green Spread

• 200 g of cooked chickpeas
• 2 tablespoons of hemp butter
• 1 garlic clove
• A drizzle of hemp oil
• Salt, pepper
• A few basil leaves for color and flavor

Blend everything until you get a creamy texture. Spread on your toasted bread and enjoy.

4.3 Scrambled Eggs with Hemp (Vegan Option Included)

Scrambled eggs are a brunch classic. Incorporating them into a hemp brunch adds a nutrient-rich note.

Ingredients (for 2 people)

• 4 eggs (preferably organic)
• 2 tablespoons of hulled hemp seeds
• 1 tablespoon of hemp oil (added at the end, off the heat, to better preserve the fatty acids)
• Salt, pepper

Preparation Steps

1. Crack your eggs into a bowl, salt, and pepper.
2. Lightly beat them with a fork.
3. In a non-stick pan, heat a knob of butter or a tablespoon of neutral oil (since hemp oil has a low smoke point, it’s better not to use it for cooking).
4. Pour in the eggs and continuously stir over low heat to get creamy scrambled eggs.
5. Once the desired consistency is reached, remove the pan from the heat and add the hemp oil and hemp seeds.

Serve your scrambled eggs immediately. You can accompany them with some raw vegetables for freshness.

Vegan Option
Replace the eggs with silken tofu. Blend it with a little salt, pepper, and turmeric for a color similar to eggs. Heat the mixture over low heat until you get a texture similar to scrambled eggs. At the end of cooking, add hemp seeds and oil.

4.4 Crunchy Salad with Hemp Seeds

For a balanced brunch, a fresh salad is often welcome. Hemp seeds add a crunchy touch and good fatty acids.

Ingredients (for 2 people)

• 2 handfuls of baby spinach leaves
• 1 grated carrot
• 1 small raw grated beetroot (optional)
• 1 avocado diced
• 2 tablespoons of hulled hemp seeds
• 2 tablespoons of hemp oil
• 1 teaspoon of mustard (your choice)
• 1 tablespoon of balsamic vinegar
• Salt, pepper

Preparation Steps

1. In a salad bowl, mix the spinach leaves, grated carrot, and grated beetroot.
2. Add the diced avocado.
3. Prepare the dressing in a separate bowl: mix hemp oil, mustard, and balsamic vinegar. Salt, pepper.
4. Pour this dressing over the salad and sprinkle everything with hemp seeds.

This refreshing salad, rich in fiber and polyunsaturated fatty acids, will make a perfect accompaniment to balance the richer flavors of the brunch.

4.5 Gourmet Dessert: Moist Cake with Hemp Flour and Chocolate Chips

To complete the brunch, let’s move on to the sweet part. This moist cake recipe combines the slightly nutty flavor of hemp flour with melting chocolate.

Ingredients (for 6 people)

• 100 g of wheat flour
• 50 g of hemp flour
• 100 g of cane sugar
• 100 g of butter (or vegetable margarine)
• 2 eggs (vegan option: 2 tablespoons of ground flaxseed + 6 tablespoons of water)
• 1 teaspoon of baking powder
• 50 g of dark chocolate chips

Preparation Steps

1. Preheat your oven to 180°C.
2. In a bowl, mix the flours, sugar, and baking powder.
3. Melt the butter in a double boiler or microwave.
4. In another bowl, beat the eggs, then incorporate the melted butter. (Vegan option: mix the ground flaxseed with water, let it rest, and add the melted butter.)
5. Gradually pour the liquid mixture into the flour mixture and stir until you get a homogeneous batter.
6. Incorporate the chocolate chips.
7. Pour the batter into a greased mold or lined with parchment paper.
8. Bake for about 20 to 25 minutes. Check the cooking by inserting a knife blade. If it comes out dry, the cake is cooked.

This moist cake will delight the taste buds of healthy dessert lovers while enjoying the nutritional qualities of hemp flour.

5. Practical Tips for Storage and Freshness

5.1 Storage of Hemp Oil

Hemp oil is particularly sensitive to oxidation due to its high content of polyunsaturated fatty acids. To preserve its qualities, it is advisable to store it in a cool place and away from light, ideally in the refrigerator, and consume it within two months after opening (source: FSVO storage sheets, 2021).

5.2 Storage of Hemp Seeds

Hulled hemp seeds, like hemp flour, should be stored in an airtight container and placed in a cool, dry place. If the expiration date on the package is exceeded, it is advisable to check the smell and appearance of the seeds or flour before consuming them.

5.3 Freshness of Preparations

As with any food product, freshness is a determining factor for enjoying good flavor and preserved nutrients. For a Sunday brunch, it may be wise to prepare the bread dough the night before and let it rest overnight in the refrigerator if you want to save time.

6. Accompaniment Ideas and Variations

6.1 Additional Hemp Drinks

Besides the smoothie, here are other ideas for drinks incorporating hemp in a legal and healthy way:

• Hemp Infusion: infusions of hemp leaves with low THC content, sometimes enriched with aromatic herbs (lemongrass, verbena, etc.). To be consumed hot or iced.
• Hemp Milk: obtained from hemp seeds blended with water, then filtered. It can be used in pancake, cake recipes, or simply drunk hot with a little honey.

6.2 Vegan Hemp Cheese

For those who want a plant-based alternative to cheese, there are “vegan cheese” preparations made from hemp seeds and lacto-fermented foods (like miso). Soaked hemp seeds are blended with a ferment and a natural thickener. After a few days of fermentation, the paste acquires a cheesy flavor and can be enjoyed like fresh cheese.

6.3 Creamy Hemp Soup

In winter or cooler days, you can add a hemp soup to complete the brunch. A simple squash soup can be enriched with a tablespoon of hemp protein to add consistency and a slight nutty taste. You can also finish with a drizzle of hemp oil on the soup once served and sprinkle a few hemp seeds.

7. Focus on the Quality and Traceability of Hemp Products

When purchasing ingredients, prioritize transparent distribution channels, such as organic stores, cooperatives, or certified Swiss producers. Always check the labeling to ensure the THC content is well below 1% and that the product complies with current federal regulations (FOPH, 2021).

Traceability is a major issue to avoid poor quality or non-compliant products. Likewise, there are many labels guaranteeing good cultivation practices, such as Bio Suisse, which imposes high standards on the use of fertilizers and pesticides.

8. What About CBD Hash at Brunch?

The article mainly focuses on hemp-based food products devoid of psychoactive effects, such as hemp seeds. CBD hash, on the other hand, is a concentrated extract containing a higher CBD content while remaining under 1% THC (source: Federal Office of Public Health, 2021). Although some people use it in culinary preparations, its usual use is more oriented towards vaporization or sublingual consumption.

For a brunch, the use of CBD hash is not necessarily widespread, especially when it comes to family and friendly cooking. However, if you intend to use it, it would be essential to be extremely careful with dosages, check the cantonal legislation, and ensure that it remains within a strictly legal and responsible framework. Most often, CBD hemp extracts are rather integrated into oils or broths for therapeutic use, without seeking psychoactive effects (which remains off-topic in the context of a traditional family brunch).

9. Conclusion

Hemp is a multifaceted resource, whose food use is solidly framed by Swiss legislation to ensure consumer safety. Hemp seeds (hulled or whole), oil, flour, and hemp proteins are part of healthy and tasty ingredients confirmed by scientific research (House JD, Neufeld J, Leson G, 2010; Callaway, 2004).
By integrating hemp into your Sunday brunch, you choose a diet rich in proteins, unsaturated fatty acids, and micronutrients, all with a subtle nutty flavor. Adopted in the making of bread, pastries, or savory dishes, hemp adapts to all diets (omnivore, vegetarian, or vegan).
Moreover, clearly established legal limits (<1% THC) allow for a risk-free taste experience while promoting local and sustainable agricultural production. Just be sure to choose quality products, store them adequately, and follow cooking instructions to preserve their nutritional properties as much as possible.
With the recipes presented in this article, you now have a complete menu for a 100% hemp brunch that will delight your guests, eager to discover the multiple uses of this ancestrally cultivated plant. Enjoy your meal and excellent (re)discovery of this plant treasure!