Amaranth the Super Seed!

 

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Last month I shared a savoury amaranth recipe. Today, a sweet one! Amaranth is a small seed and can be easily mistaken for quinoa. Spot the difference in the photo below. Quinoa and amaranth seeds are highly nutritious, both high in protein, vitamins and minerals, and having anti-oxidant and anti-inflammatory properties, as studies show. As more research is conducted, “pseudo-grains” or “pseudo-cereals” such as amaranth, quinoa, buckwheat, sorghum, millet, chia and khorasan are definitely a must have in your kitchen pantry.

Nutrient and Ayurvedic Profile of Amaranth

  • gluten-free and actually a seed, like quinoa and buckwheat

  • excellent source of protein, higher than wheat, higher also than other seeds, spinach and meat

  • contains all essential amino acids the body needs

  • rich in complex carbohydrates, fibre, antioxidants, vitamins and minerals

  • very high in iron and phosphorous with a significant amount of calcium, potassium, and magnesium

  • high in lysine and tryptophan, both amino acids (building blocks of protein)

  • a good ratio between saturated and unsaturated fatty acids, with strong resistance to oxidation

  • contain phytochemical compounds, rutin and nicotiflorin - photochemicals strengthens the immune system, reduces inflammation, prevents DNA damage and helping DNA repair, and slows down cancer cell growth

  • contain natural peptides with antihypertensive and anticarcinogenic activities

  • known in Ayurveda as Rama’s grain (Rajgira) with a sweet taste and slight pungent post-digestive effect

 

Amaranth

Serves 1
Prep Time: 5 minutes
Cook Time: 20 minutes

ingredients

¼ cup amaranth
1 small cinnamon stick
1 cardamom pod
⅔ cup water
¼ cup whole milk
Sprinkle of sucanat

directions

  1. Rinse the amaranth well in cold water.

  2. In a pot in medium-high heat combine amaranth, water, cinnamon and cardamom pod.

  3. Let it come to a boil for 5 minutes, stirring frequently.

  4. Cover with a lid and turn off stove and let cook for another 10 minutes.

  5. Add milk, stir and cover again, allowing the milk to warm, about 5 minutes.

  6. Serve immediately with a sprinkle of sucanat.

Substitutions

  • Plant-based milk instead of whole milk

  • Maple syrup or honey instead of sucanat

Enjoy!

References

Research - Amaranth lunasin-like peptide internalizes into the cell nucleus and inhibits chemical carcinogen-induced transformation of NIH-3T3 cells https://pubmed.ncbi.nlm.nih.gov/20599579/

Research on Amaranth: https://pubmed.ncbi.nlm.nih.gov/28239982/

Chemical Composition of Amaranth: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8871380/

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