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!

SALAD NIÇOISE

The Niçoise salad is a classic French dish consisting of all fresh, uncooked veggies with tuna and anchovies and was made famous in America by none other than Julia Child. This non-traditional take includes mostly raw veggies, egg and red potatoes, along with the traditional green beans, olives, tomatoes, etc. and is served with a Dijon based vinaigrette. 

INGREDIENTS

Salad

·         8 small red potatoes, cooked in salted water until tender but not mushy

·         2 lbs haricot vert (green beans), trimmed, blanched in boiling water but still crunchy

·         10 Italian plum tomatoes, quartered (I like to use the oval shaped cherry tomatoes)

·         1 small red onion, sliced thinly

·         1/2 cup black olives (Nicoise or Cailletier olives are traditional but Kalamata works well)

·         pinch of salt

·         1 tsp pepper

·         3/4 cup dressing (recipes follows)

·         6 hard boiled eggs, quartered

·         12 oz cooked tuna filet (canned, water-packed white tuna will do in a pinch)

·         2 oz anchovy fillets

Salad Dressing

·         1 tablespoons Dijon mustard

·         4 tablespoons red wine vinegar

·         1/2 cup olive oil

·         1 tsp sugar (I’ve omitted this in the past, but it really doesn’t taste as good without)

·         1/2 tsp salt

·         1/2 tsp pepper

·         1/4 cup finely chopped flat leaf parsley (don’t omit, it makes a difference).

PREPARATION

·         Assemble all ingredients, except eggs and tuna, in a large bowl or on a serving platter.

·         Whisk the mustard and vinegar until smooth. Add the olive oil in a slow steady stream, whisking steadily until it thickens and emulsifies (I stop adding oil as soon as it thickens, as I like my dressing on the sour side). Add sugar, salt, and pepper. Mix to blend. Incorporate chopped parsley.

·         Gently toss the salad ingredients to mix. Pour almost all of the dressing over, toss to blend. Arrange the eggs around the outside of the dish, the tuna in the center, and drizzle the remaining dressing over the tuna and eggs, making sure to moisten each yolk. Top with additional chopped parsley.

Serve chilled, with a good quality French baguette, preferably on a front porch on a late spring or summer evening. Throw in a bottle of Pinot Grigio, kick back, watch the sunset and enjoy!

Poached Egg Breakfast Sandwich

For someone who never cared for fried eggs because of the egg white, I just love poached eggs! There’s something about that runny goodness of the not-too-cooked yolk spilling out over the fluffy white that is just yummy…and beside, because they’re cooked in nothing but water, this is without doubt the healthiest cooked egg you can find! In this healthy version of a ‘breakfast sandwich’, I’m serving it open-faced, so you’ll still need a knife and fork for this delicate, elegantly delicious breakfast.

Ingredients (1 Serving)

·         1 Large Egg

·         ¼ sweet onion, sliced thin

·         1 tablespoon extra-virgin olive oil

·         1 slice of ripe tomato

·         1 Slice of Whole-grain bread (trimmed edges optional)

·         1 tablespoon Heart Smart Vegannaise 

·         Fresh ground sea salt and black pepper to taste

·         Fresh baby spinach for garnish (optional)

Preparation

·         In medium sauté pan, heat the oil and sauté the onion until caramelized.

·         In a medium saucepan, or large, tall-sided skillet, add water to 2” deep and bring to a slow boil.

·         While waiting for the water to boil, slice the tomato and prepare the spinach, if using.

·         Toast the bread slice and plate with a spread of the vegannaise, tomato slice, fresh spinach (if using) and top with the caramelized onion.

·         When the water is boiling, crack the egg and gently slide into the water. Cook for approximately 2-3 minutes, remove and set atop the toast.

·         Season with salt and pepper (and maybe Herbs de Provence) and enjoy!

Shrimp & Scallop Couscous

Whole-wheat couscous soaks up this savory saffron-infused broth.

Total Time: 35 minutes

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced
• 1/2 teaspoon dried thyme
• 1/2 teaspoon fennel seed
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• Pinch of crumbled saffron threads
• 1 cup no-salt-added diced tomatoes, with juice
• 1/4 cup vegetable broth
• 4 ounces bay scallops, tough muscle removed
• 4 ounces small shrimp, (41-50 per pound), peeled and deveined
• 1/2 cup whole-wheat couscous

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds.
2. Stir in tomatoes and broth. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
3. Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more. Stir in couscous. Cover, remove from heat and let stand for 5 minutes; fluff.

Nutrition

Per serving: 409 calories; 7 g fat ( 1 g sat , 4 g mono ); 103 mg cholesterol; 59 g carbohydrates; 0 g added sugars; 29 g protein; 10 g fiber; 584 mg sodium; 399 mg potassium.

Parmesan Chicken Tenders

Crispy, Parmesan-crusted chicken tenders is an easy dinner the whole family will love. Dipping them in a mixture of plain yogurt with chopped fresh basil would be tasty or make a quick marinara sauce. Serve with sautéed green beans and roasted sweet potato wedges.

Total Time: 30 minutes

Ingredients (4 servings)

• Olive oil cooking spray
• 1/4 cup all-purpose flour
• 1 large egg, beat with 2-3 tablespoons of water
• 1/2 cup finely shredded Parmesan cheese
• 1 cup coarse dry whole-wheat or whole grain Panko breadcrumbs
• 1 pound chicken tenders
• 1 tablespoon Italian or Herbs de Provence seasoning blend
• 1 teaspoon garlic powder
• 1/4 teaspoon sea salt

Preparation

1. Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
2. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
3. Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.

Nutrition

Per serving: 293 calories; 8 g fat ( 3 g sat , 2 g mono ); 140 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.