Learn how to add cannabidiol (CBD) to your food and reap the benefits of this healing supplement. We've included some sample recipes to help you get started.
CBD is a non-psychoactive compound found in the cannabis plant. It has been widely studied for its antioxidant, anti-inflammatory, and neuroprotective effects.
As the popularity of new CBD products increases, you may start to see it added to a variety of foods and beverages such as coffee, chocolates, brownies, and candy.
A recent phase I clinical trial found that when CBD is ingested with a high-fat meal, its bioavailability increases approximately four to five times.
As a clinical nutritionist, I find this news very interesting, as it means that the rate of CBD absorption into tissues increases significantly when ingested with food.
The question is: "How can I incorporate CBD into my cooking?" If you still don't know what CBD is, check out our blog because we have all kinds of explanations.
Cooking with CBD
Using CBD in cooking is one of the easiest ways to introduce it into your daily health routine.
Here's how to get started:
1. Add CBD to oils and fats
CBD is lipid-soluble, meaning it's easy to add to most recipes when combined with healthy fats, such as olive oil, coconut oil, coconut butter, and ghee butter.
PRO TIP: Add CBD to your favorite healthy cooking oil (like olive oil or coconut oil) and drizzle it over your meals. It's especially good on salads.
Whisk, stir, drizzle, and shake!
Adding garlic or chili pepper will add a warming effect. Just be sure to shake it well before using so the CBD is evenly distributed.
2. Mix CBD into your favorite dishes
You can add CBD to virtually any food, even if it's not high in fat.
Anything without a high fat content will require more blending to get the CBD distributed more evenly.
Here are some examples of foods you can use to incorporate some CBD into your diet:
- Scrambled eggs
- Salad dressings
- Pasta sauces
- Marinades
- Guacamole
- Pizza
- Mashed potatoes
- Soups
CBD-Infused Dressing Recipe
Balsamic Vinaigrette
Although this is a great, simple salad dressing, it's equally delicious as a marinade for meat or drizzled over steamed vegetables.
Ingredients
- ¾ cup extra virgin olive oil
- ¾ cup balsamic vinegar
- 1 clove of garlic, crushed
- 1/2 tsp. dried oregano
- 2 tsp Dijon mustard
- Salt and pepper to taste
Method
In a jar or other container with a tight-fitting lid, combine all ingredients. Shake until all ingredients are combined.
3. Add CBD to treats
You can also use CBD in confectionery and baking.
Here are some of the most common treats people add CBD to:
- Chocolates
- Cakes
- Brownies
- Cookies
- Sweets
- Gummies
- Protein/Energy Balls
CBD Bliss Balls Recipe
Ingredients
- 2 cups of almonds
- 1/4 cup mixed sunflower and pumpkin seeds
- 16 pitted Medjool dates
- 2 tablespoons of raw cacao powder
- 1 tablespoon of natural vanilla essence
- 2 tablespoons of chia seeds
- 1 tablespoon of coconut oil
- 30 mg of CBD
Method
Process the nuts and cocoa powder in a high-speed blender or food processor until crumbly. Add the vanilla and dates and mix.
Form into balls and roll in coconut, dates, seeds, cocoa, crushed nuts, or goji berries… the options are endless!
4. Add CBD to your morning shake or turmeric latte
Why not start your day with a simple breakfast shake? CBD oil and a spoonful of coconut oil, avocado, yogurt, or coconut milk, along with fresh berries, will give your day an anti-inflammatory boost.
CBD Milkshake Recipe
Ingredients
- 1 cup almond/coconut milk
- 1 frozen banana
- ½ cup of blueberries
- 1 tablespoon of coconut oil
- 1 tablespoon almond butter
- 30 mg CBD
Method
Blend all ingredients in a blender at high speed for 30 seconds.
Turmeric milk recipe
Ingredients
- 1 cup almond/coconut milk
- ½ teaspoon organic ground or grated turmeric
- 1 pinch of organic ground cinnamon
- 1 pinch of black pepper
- 1/2 teaspoon of natural vanilla essence
- 1 teaspoon of coconut oil
- 1 teaspoon raw honey (optional)
- 30 mg CBD
Method
- Blend all ingredients in a blender (this makes it nice and frothy).
- Pour into a saucepan over low heat, stir gently and bring to a boil.
- Let it cool slightly before serving.
Alternatively, whisk all ingredients in a saucepan over low heat, gently bringing to a boil.
Be sure to read the instructions on the label of your CBD product, considering the dosage for each serving.
Tips for using CBD in food
Adding CBD to your food is simple, but there are some critical points to remember if you want to get the most out of your CBD.
1. Observe the temperature
Do not use CBD oil directly in the heat.
Cannabinoids are sensitive to light and heat, so be careful and cook at low temperatures. While heating CBD increases its effectiveness, heating it at high temperatures (above 365 degrees Fahrenheit or 185 degrees Celsius) causes it to lose valuable terpenes, which are various organic compounds that work together with CBD to enhance its therapeutic effects.
Adding too much heat can also cause CBD to begin breaking down into smaller, less potent compounds.
2. Pay attention to the dosage
If you're new to CBD, it's essential to start with a low dose in your prescriptions until you know how your body responds.
You may want to start cooking in small batches using conservative amounts of CBD until you find what works for you. This will also prevent you from wasting your CBD. You can always increase the amount over time as you find your personal optimal dose.
As you get used to using CBD oil in your recipes, you'll get a sense of what works for you and your taste preferences.
The best option is to use good quality, odorless, and tasteless CBD oil. Inferior oils may contain artificial additives or low cannabidiol content.
Always consider the potency of the product you're using before adding it to your food. The potency of a teaspoon of low-concentration oil (10 mg/ml) will be very different from a teaspoon of a high-potency oil (33.3 mg/ml).
Below is a table describing the recommended dosage ranges based on the dosage strength you're seeking. The following columns describe how you can adjust this dosage depending on the potency of the oil you're using.
For example, a strong dose will require 15 ml of a low potency oil, but only 5 ml of a high potency oil.
Ideal doses per serving of CBD
| Dose strength | Dose range | 300mg Oil (30ml Bottle) | 600mg Oil (30ml Bottle) | 1000mg Oil (30ml Bottle) |
| Low | 10 mg to 30 mg | 1 ml to 3 ml | 0.5 ml to 1.5 ml | 0.25 ml to 1 ml |
| Average | 30 mg to 50 mg | 3 ml to 5 ml | 1.5 ml to 2.5 ml | 1 ml to 1.5 ml |
| High | 50 mg to 150 mg | 5 ml to 15 ml | 2.5 ml to 7.5 ml | 1.5 ml to 5 ml |
Taking these doses into account, you can determine how much CBD you should add to your food. If you're making a larger batch of something, like cookies, you can calculate the serving size and add enough CBD to divide each serving.
For example, if you are baking cookies for eight people, you would add eight doses of CBD of the desired concentration.
3. Store your CBD properly
Since CBD is light-sensitive, storing your CBD in a cool, dark place will ensure it maintains its flavor and quality, and reduce waste due to spoilage.
Benefits of CBD and a list of foods to make it even better
Adding CBD to your cooking is a great way to incorporate its healing properties into your daily routine. CBD has been used for centuries for its soothing and analgesic properties, with excellent proven benefits for:
- Sleep disorders and insomnia
- Anxiety and depression
- Chronic pain syndromes
- Patients undergoing cancer treatment
- Improvement of symptoms of inflammatory diseases and type 2 diabetes
- Reduction of high blood pressure
1. CBD for insomnia and nightmares
Sleep is essential for maintaining physical and mental health. For many years, patients have used CBD as a sedative-hypnotic to improve the quality and quantity of sleep.2].
Clinical trials have shown that people with post-traumatic stress disorder (PTSD) sleep better and have significantly reduced flashbacks and nightmares after taking CBD [3].
Certain foods can help you fall asleep faster and wake up less often during the night. Experiment with foods that contain nutrients like tryptophan, melatonin, and serotonin, which help promote a good night's sleep.
Foods that are useful for insomnia
- Turkey
- Almonds and other nuts
- Milk and cottage cheese
- Avocados
- Kiwi
2. CBD for anxiety and depression
Simply taking CBD with your favorite food one hour after exposure to a stressful event can provide long-lasting, calming effects, reducing any increases in heart rate and blood pressure, and improving overall stress resistance [4].
In a recent large case study, researchers found that CBD rapidly reduced anxiety scores in patients and continued to provide relief with minimal side effects [5]. The study used only small doses between 25 mg/day and 175 mg/day, which is an easily achievable addition to your daily routine and diet.
Foods that are rich in omega-3 fatty acids and antioxidants can help relieve symptoms.
Foods that relieve anxiety and depression
- Fatty fish: salmon, mackerel, sardines and trout
- Brazil nuts and almonds
- Eggs
- Pumpkin seeds
- Blueberries
- Asparagus
- Probiotic foods: yogurt, sauerkraut, kombucha, and miso
3. CBD for pain and inflammation
Cannabinoids are potent anti-inflammatory and immunosuppressive agents [6]. CBD has long been used as a natural pain reliever to treat chronic pain and inflammation, offering a non-addictive alternative to pain medications without their negative side effects.
Many patients have reported replacing their prescription pain medications with CBD, with evidence that its use can help people stop using opiates and opioids, particularly in the treatment of headaches, mental health disorders, insomnia, arthritis, and fibromyalgia [6].
One of the most powerful tools for fighting inflammation comes from food. An anti-inflammatory diet consisting of healthy fats like olive oil, fruits like berries, green leafy vegetables, and fatty fish can help combat joint inflammation and pain.
Foods that help relieve pain and inflammation
- Fatty fish: salmon, mackerel, sardines and trout
- Almonds and walnuts
- Olive oil
- Tomatoes
- Green leafy vegetables
- Berries – strawberries and blueberries
4. CBD for cancer treatment side effects
CBD may help relieve pain in patients with advanced cancer where opioids have not been shown to be effective [7]. Studies have shown that CBD offers relief from neuropathic pain, a common side effect caused by treatment with chemotherapy drugs [8].
CBD has a long history of use as a treatment for cancer-related nausea and vomiting and for increasing appetite.
Cancer patients often add CBD to snacks and meals to help alleviate the debilitating side effects of cancer treatment. As we've already discussed, CBD can be added to many different foods.
Popular foods and drinks that cancer patients add CBD oil to:
- Brownies and cookies
- Gummies
- Sweets
- Chocolate
- Soup
- Infused in cooking oil
- Added to water, juice, tea or smoothies
Is CBD safe?
You can't overdose by adding CBD to your food.
The World Health Organization (WHO) states that in its pure state, CBD does not cause harm or have the potential for abuse, even in high doses [9].
Side effects are usually mild, but may include diarrhea, nausea, dry mouth, fatigue, and headaches.
Since everyone processes CBD differently, your dosage will vary.
Whether you use it as a supplement or in cooking, we recommend starting with a small dose (such as 25 mg per day) and seeing how you react, gradually increasing to 5 to 10 mg per day.
Recent studies have looked at high doses of 750 mg or 1500 mg twice daily, and if taken consistently with food, these high doses can maximize treatment outcomes in a number of conditions [1].
However, you don't need to take high doses to get the benefits of CBD.
Of course, if you're going to add CBD to your food, you'll want to make sure you're using a high-quality product.
Final Thoughts: Cooking with CBD
CBD has shown many powerful properties to relieve pain. insomnia, the anxiety, the depression, he pain and the inflammation, in addition to improving the many side effects that can occur during cancer treatment.
As you become more familiar with CBD, you may find yourself incorporating this powerful natural supplement into many of your favorite healthy recipes.
Most importantly, have fun and experiment in your kitchen!
by 
