Amaranth

Amaranth is a gluten-free grain that was a staple in Mexico, Guatemala and Peru thousands of years ago. It is highly nutritious and provides plenty of fiber, protein and micronutrients.

Properties:

Listed as a superfood
High in fibre with a nutty flavour
Easily digestible & contains anti-oxidants
Gelatinous with a crunch as the grains never totally soften
May lower cholesterol and have anti-inflammatory benefits
Very popular with moms as it is a perfect first food for babies

Nutritional's per 100g:

Protein 9.3g; Fibre 7g; Fat 5.2g; Carbs 46g; Magnesium 40%; Manganese 105%; Iron 29% Copper 18% of RDA

Uses:

Consumed as an alternative to porridge with a tasty nutty flavour
Used as a side dish instead of rice
Can be sprouted for 3 days before cooking, which makes it easier to digest
Can be popped, like popcorn – serve with yogurt, salads, granola/energy balls
Soak overnight – rinse, 1-2 ratio with water, boil for 15mins or till water absorbed

Allergens:

None

Disclaimer:

Products are produced in a factory that pack tree nuts, sesame, soya, gluten and dairy.

Benefits of using Amaranth

Amaranth is a versatile, nutrient-dense ancient grain that has been cherished for centuries for its health benefits. Here are some of its key advantages:

Rich in Nutrients
Amaranth is packed with essential vitamins and minerals, including magnesium, iron, phosphorus, and manganese. These nutrients contribute to better energy production, bone health, and overall vitality.
High in Protein
Amaranth contains a complete profile of essential amino acids, making it a powerful plant-based protein source for muscle repair and growth.
Gluten-Free
Naturally gluten-free, amaranth is an excellent choice for those with gluten intolerance or celiac disease, offering a healthy and nutritious alternative to wheat-based grains.
Rich in Fiber
The high fiber content in amaranth supports digestive health, promotes regular bowel movements, and helps in maintaining healthy cholesterol levels.
Loaded with Antioxidants
Amaranth is rich in antioxidants, such as phenolic acids, which help combat oxidative stress and inflammation in the body.
Heart-Healthy
The magnesium and fiber in amaranth contribute to better heart health by supporting normal blood pressure and reducing cholesterol levels.
Supports Weight Management
Its high protein and fiber content promote a feeling of fullness, making amaranth a great addition to weight management plans.
Bone Strength
Amaranth is a rich source of calcium and phosphorus, which are essential for maintaining strong and healthy bones.
Regulates Blood Sugar Levels
Amaranth has a low glycemic index and helps regulate blood sugar levels, making it a suitable option for individuals managing diabetes.
Boosts Immune System
Its nutrient profile, including zinc and iron, supports the immune system, helping the body defend against infections and illnesses.

Scientific Facts About Amaranth

Complete Protein Source
Amaranth contains all nine essential amino acids, making it a rare plant-based source of complete protein. This includes lysine, an amino acid often deficient in other grains.
Rich in Phytonutrients
Amaranth is a good source of bioactive compounds like flavonoids, saponins, and phenolic acids, which act as antioxidants, helping to combat oxidative stress and reduce inflammation.
High in Minerals
Amaranth is particularly rich in magnesium (provides over 40% of the daily recommended intake per cup), manganese, and phosphorus, which are vital for bone health, energy metabolism, and enzymatic reactions in the body.
Gluten-Free Grain
Unlike wheat and other grains, amaranth is naturally gluten-free, making it a safe and nutritious alternative for people with celiac disease or gluten sensitivity.
Rich in Dietary Fiber
A single cup of cooked amaranth contains about 5 grams of fiber, which supports healthy digestion, lowers cholesterol, and helps regulate blood sugar levels.
Potential Cholesterol-Lowering Properties
Studies, including one published in the International Journal of Food Sciences and Nutrition, have shown that amaranth oil and grain may reduce LDL (bad cholesterol) levels and support cardiovascular health.
Low Glycemic Index
Amaranth has a relatively low glycemic index, meaning it causes a slower rise in blood sugar levels. This makes it suitable for individuals with diabetes or those looking to maintain steady energy levels.
High Calcium Content
Compared to other grains, amaranth stands out as a rich source of calcium, providing over 100 mg per cup of cooked grain. This supports bone health and muscle function.
Resistant Starch Content
Amaranth contains resistant starch, a type of carbohydrate that resists digestion in the small intestine. Resistant starch acts as a prebiotic, feeding beneficial gut bacteria and improving gut health.
Rich in Squalene
Amaranth seeds contain squalene, a unique compound known for its antioxidant properties and potential benefits in skin health and cholesterol metabolism.
Versatile Usage
Amaranth is botanically a pseudocereal and can be used like other grains. It can be popped, boiled, or ground into flour for baked goods, making it a functional food ingredient.
Environmental Resilience
Amaranth is a hardy crop that thrives in arid and nutrient-poor soils, making it a sustainable option in agriculture and a solution for food security in challenging climates.

Dishes and Recipes with Amaranth

Amaranth is a versatile ingredient that can be used in a wide variety of dishes, from savoury to sweet. Here are some delicious recipes and ideas:

1. Amaranth Breakfast Porridge

Ingredients: Amaranth, almond milk, cinnamon, honey, and fresh fruits like berries or bananas.
Instructions: Cook amaranth with almond milk until soft and creamy. Sweeten with honey and top with fruits for a nutrient-packed breakfast.

2. Amaranth Salad Bowl

Ingredients: Cooked amaranth, chopped vegetables (cucumber, cherry tomatoes, bell peppers), chickpeas, olive oil, and lemon juice.
Instructions: Toss the ingredients together for a protein-rich, gluten-free salad that’s perfect for lunch or dinner.

3. Amaranth Energy Bars

Ingredients: Puffed amaranth, peanut butter, honey, dried fruits, and nuts.
Instructions: Mix all ingredients, press into a baking tray, and refrigerate until firm. Slice into bars for a healthy on-the-go snack.

4. Amaranth Soup

Ingredients: Amaranth, vegetable broth, onions, garlic, carrots, celery, and spinach.
Instructions: Sauté vegetables, add broth and amaranth, and simmer until cooked. Blend partially for a creamy texture and serve hot.

5. Amaranth Pancakes

Ingredients: Amaranth flour, eggs, almond milk, baking powder, and vanilla extract.
Instructions: Mix ingredients to form a batter, then cook on a skillet for gluten-free pancakes. Serve with maple syrup and fruits.

6. Amaranth Stuffed Peppers

Ingredients: Bell peppers, cooked amaranth, black beans, corn, diced tomatoes, and spices like cumin and paprika.
Instructions: Mix the filling ingredients, stuff the peppers, and bake until tender. A hearty and colorful dish.

7. Amaranth and Vegetable Stir-Fry

Ingredients: Cooked amaranth, mixed vegetables (broccoli, carrots, zucchini), soy sauce, and sesame oil.
Instructions: Stir-fry vegetables, mix with cooked amaranth, and season with soy sauce for a quick, nutritious meal.

8. Amaranth Pizza Crust

Ingredients: Amaranth flour, water, olive oil, and seasonings.
Instructions: Mix into a dough, roll out, and bake as a gluten-free pizza crust. Add your favorite toppings and bake again.

9. Amaranth Pudding

Ingredients: Cooked amaranth, coconut milk, cocoa powder, honey, and vanilla.
Instructions: Cook amaranth with coconut milk and flavorings, chill, and serve as a creamy dessert or snack.

10. Amaranth Veggie Burgers

Ingredients: Cooked amaranth, mashed sweet potato, black beans, breadcrumbs, and spices.
Instructions: Combine all ingredients, form into patties, and cook on a skillet. Serve with a gluten-free bun or salad.

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