Cooking with Amaranth

As stated in my article on whole-grains, Amaranth is the healthiest whole-grain going – and is also the most overlooked whole-grain there is. In fact, the first time a lot of people will have ever heard of Amaranth is by reading this article.  So, let's examine some Amaranth nutritional facts. First, Amaranth contains more than three times the amount of calcium found in cow’s milk and is also high in iron, magnesium, phosphorus and potassium. It’s also the only grain documented to contain Vitamin C and has more fiber than wheat!  

Amaranth is also a protein powerhouse, but much easier to digest than meat proteins. At about 13-14% per serving, it is easily the protein king of all grains.  Moreover, the protein in amaranth is sometimes referred to as “complete” because it contains lysine, an amino acid missing or negligible in many grains. Amaranth also contains a lunasin peptide that has been identified in soybeans and is widely thought to have cancer-preventing benefits as well as inflammation blocking properties that accompanies several chronic health conditions such as diabetes, heart disease, arthritis and stroke. 

Last but not least, Amaranth is naturally totally gluten-free.  Gluten is the leading protein in many grains and is what makes dough stretchy and allows for leavening. Gluten also contributes to the chewiness to baked products.  The problem is that more and more people are finding they cannot comfortably – or even safely – eat products containing gluten, often due to Celiac disease, an autoimmune digestive disease that damages the body’s ability to absorb nutrients from food.  No worries here…Amaranth is an incredible, edible whole-grain that is wonderfully good for you!

  
Storage of Amaranth 

The only downside to the fatty acid content of Amaranth is that is that you need to store the seeds right to protect the acids from becoming rancid. The best way to store amaranth is in a tightly sealed container, such as a glass jar, in the refrigerator. This way the seeds keep for three to six months.

How Do We Incorporate Amaranth Into Our Diets?

Common uses for Amaranth are:

• Amaranth seeds can be grained in a mill and used as flour.
• They can be popped to a healthy, nutty popcorn snack.
• They can be roasted.
• They can be cooked.
• Or simply cooked and added to a stir-fry.
• In a pan or soup where they will work as a great thickening agent.
• Many cook amaranth to porridge and add fruit – like oatmeal.
• The most common usage is probably to simply boil the seeds and serve them as a change from rice, pasta or couscous.

Where Can I Buy Amaranth?

Amaranth is sold in health food stores or specialty grocery stores, like Whole Foods Market, is very inexpensive and is mostly used to replace rice, pasta, couscous or quinoa in dishes, even though its texture is totally different than any of these other grains.

Cook Amaranth and Serving Suggestions

Amaranth starts out as tiny seeds but when cooked turn into a smooth oatmeal-like, porridge consistency…just don’t overcook Amaranth as it will get very ‘mushy’ – 18-20 minutes max will do the trick.

To cook amaranth seeds boil 1 cup seeds in 2.5 cups of water for 18-20 minutes. Be careful not to overcook them as they become gummy! Amaranth has a mild, sweet, nutty flavor and you can enhance the flavor by gently sautéing the cooked seeds as you might do with Quinoa.

For a hot amaranth breakfast increase the liquid to 3 cups and add some sweetness by using half water, half apple juice as liquid. Then, for serving, add apple chunks and walnuts for an incredibly healthy way to start the day. You can also make your own breakfast cereal by popping amaranth seeds, add some cinnamon, your favorite nuts and dried fruits and a little soy or fat-free milk and you’re all set.

Here’s a video that includes a stir-fry recipe and illustrates how to cook Amaranth and what it will look like when cooked. Amaranth Stir-Fry

And another video with a lot of general information on Amaranth, The Grain of the Future 

And yet another video on Popping Amaranth

Stay healthy people!