Amaranth is a seed-grain that I came across in different magazines and blogs in the last couple of years. It is considered one of the latest trend after quinoa, the new seed that support our health and save us from a sick gut. It has all the requirements to be a superfood, it is an ancient seed, gluten free, a source of complete protein, high in vitamins and mineral.
Here in Spain is not very popular yet and a bit difficult to find, you need to go to special health food stores, organic markets or of course you could buy it online. I actually have had a bag of amaranth for few months in my cupboard and wasn’t until a couple of weeks ago that I decided to give it a try. And now I’m blaming myself why I didn’t try it before!!
Amaranth has a delicious malty, slightly nutty flavor and is highly nutritious. It’s especially helpful for those who follow a vegan diet because like said before, it contains all essential amino acid, making it a complete protein. Also amaranth is very high in calcium, it contains even more than traditional milk and because it has magnesium and silicon too, the calcium found in this seed is highly absorbable. Another great quality is its high amount of fiber, which helps you control hunger and make you feel satiated.
But now lets talk about the fun part. How can we cook and eat amaranth!!
Like all grains, it’s best to soak it before cooking for at least 8 hours, this allows grains to release its inherent nutrients, making it also more digestible. But don’t worry it is not a vital step, so if you are in a hurry or dying for a plate of grains, just go for it without the soaking, but it’s a good tip to get the highest amount of nutrition from grains and seeds.
Amaranth can be consumed boiled or popped, in sweet or savory dishes, by itself or mixed with other grains. My favourite ways to have it until now are:
Cooked like a porridge. It takes a bit longer than the traditional oat porridge, but it’s still easy, super delicious and it leave me full for all morning, so full that I wasn’t even hungry for lunch 😅. Cook it with your favourite milk and top it with any kind of fruit or compote, my favourite lately is the one with figs and rosewater.
Pancakes are another easy way to consume amaranth, you can grind the seeds in a grain mill or coffee grinder and make your own amaranth flour. They are super fun to make and a great gluten free option.
Soup and stew’s season is on, and of course you can add amaranth to them. Just a couple of tablespoons are enough to pump up the nutrients of the dish. Choose a homemade stock for a simple consome or add it to any winter stew you have in mind.
Give it a try, experiment with amaranth and let me know! I would like to see what you come up so don’t forget to tag #healthyforkful on Instagram or just leave a comment below 🙂
- 90 gr amaranth soaked at least 8 hours (if possible)
- 250 ml milk of your choice
- 125 ml water
- fresh berries or your favourite compote
- maple syrup
Soak amaranth overnight in cold water. Drain and rinse.
Place rinsed amaranth in a pot with milk and water. Bring to a boil, reduce the heat ant let it simmer for 20-30 minutes.
Check from time to time to see if liquid has evaporated, if so, just add a little extra milk or water.
Remove from the heat, cover and let rest for 10 minutes.
Serve with your favourite topping and drizzle with some syrup if you like.
- 80 gr amaranth flour you can just grind your seeds
- 1 egg
- 150 ml milk of your choice
- 1 tablespoon oil olive oil or coconut are great
- a pinch salt
- 1 teaspoon baking powder
- 1 tablespoon coconut flour (optional)
- Skyr, Greek yogurt
- Homemade jam, syrups
- Fresh fruit
Blend all ingredients in a food processor, if you are not using coconut flour just add one tablespoon of amaranth flour to the 80grs listed. Let the batter rest for 15 minutes.
Heat a pan with a bit of oil. Drop spoonfuls of batter and cook for a couple of minutes or until little bubbles cover the top of the pancakes. Flip them and cook one minute longer. Remove from the pan and keep cooking until you finish the batter.
Serve with skyr, Greek yogurt, homemade jam, syrups and any fruit you have on hand.