eSutras Organics

Amaranth: Power Grain for Vegetarians The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Amaranth seed is high in protein (15-18%) and contains respectable amounts of lysine and methionine, two essential amino acids that are not frequently found in grains. It is high in fiber and contains calcium, iron, potassium, phosphorus, and vitamins A and C. Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry. Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans. Cooked amaranth is 90% digestible and because of this ease of digestion, it has traditionally been given to those recovering from an illness or ending a fasting period. Amaranth consists of 6-10% oil, which is found mostly within the germ. The oil is predominantly unsaturated and is high in linoleic acid, which is important in human nutrition. The amaranth seeds have a unique quality in that the nutrients are concentrated in a natural "nutrient ring" that surrounds the center, which is the starch section. For this reason the nutrients are protected during processing How to use: Amaranth can be cooked as a cereal, ground into flour, popped like popcorn, sprouted, or toasted. The seeds can be cooked with other whole grains, added to stir-fry or to soups and stews as a nutrient dense thickening agent. Amaranth flour is used in making pastas and baked goods. It must be mixed with other flours for baking yeast breads, as it contains no gluten. One part amaranth flour to 3-4 parts wheat or other grain flours may be used. In the preparation of flatbreads, pancakes and pastas, 100% amaranth flour can be used. Sprouting the seeds will increase the level of some of the nutrients and the sprouts can be used on sandwiches and in salads, or just to munch on. To cook amaranth boil 1 cup seeds in 2-1/2 cups liquid such as water or half water and half stock or apple juice until seeds are tender, about 18 to 20 minutes. Adding some fresh herbs or gingerroot to the cooking liquid can add interesting flavors or mix with beans for a main dish. For a breakfast cereal increase the cooking liquid to 3 cups and sweeten with Stevia, honey or brown rice syrup and add raisins, dried fruit, allspice and some nuts. Amaranth has a 'sticky' texture that contrasts with the fluffier texture of most grains and care should be taken not to overcook it as it can become 'gummy.' Amaranth flavor is mild, sweet, nutty, and malt like, with a variance in flavor according to the variety being used. Trivia: Amaranth is used in various cultures in some very interesting ways. In Mexico it is popped and mixed with a sugar solution to make a confection called 'alegria' (happiness), and milled and roasted amaranth seed is used to create a traditional Mexican drink called 'atole.' Peruvians use fermented amaranth seed to make 'chicha' or beer. In the Cusco area the flowers are used to treat toothache and fevers and as a food colorant for maize and quinoa. During the carnival festival women dancers often use the red amaranth flower as rouge, painting their cheeks, then dancing while carrying bundles of amaranth on their backs as they would a baby. In both Mexico and Peru the amaranth leaves are gathered then used as a vegetable either boiled or fried. In India amaranth is known as 'rajeera' (the Kings grain) and is popped then used in confections called 'laddoos,' which are similar to Mexican 'alegria.' In Nepal, amaranth seeds are eaten as gruel called 'sattoo' or milled into flour to make chappatis. In Ecuador, the flowers are boiled then the colored boiling water is added to 'aquardeinte' rum to create a drink that 'purifies the blood,' and is also reputed to help regulate the menstrual cycle. Amaranth must be cooked before it is eaten because it contains components in its raw form that block the absorption of some nutrients in our digestive system. You should cook Amaranth whether you plan on giving it to your family or your pets. For those of you who are allergic to wheat, Amaranth can be your grain of choice. However, Amaranth contains no gluten and because of this, it's not good for making yeast breads by itself. Mixed with 75% wheat flour and 25% Amaranth flour, the resulting dough should give you a nice rising loaf of bread. However, for breads that don't require gluten to raise such as biscuits, muffins, pancakes, pastas or flat breads, you can go as high as 100% Amaranth flour. Amaranth can be boiled for 20 minutes in its whole seed form for a morning breakfast cereal. It can also be ground raw or for added flavor, it can be toasted before grinding. Try popping it like you would pop popcorn. Popped Amaranth's uses are many as they add texture and crunchiness to breads, salads, soups and granola. Whole seed, cooked Amaranth also goes well in soups, granolas and as already mentioned, mixes well with wheat flour to make a myriad of different baked goods. Amaranth flour also makes a nice thickener for gravies, soups and stews. Sprouted Amaranth goes well in salads or prepared cereals. As Amaranth contains fairly high levels of poly-unsaturated fats, its a good idea to store them in your refrigerator after opening the container. For long term storage, package them with oxygen absorbers in an air-tight container which should extend their storage life for several years if stored in a cool place. Having a hard outer shell, Amaranth should store better than Quinoa or buckwheat which have similar nutritional qualities but have a softer, more permeable shell.

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