Amaranth is a gluten-free pseudocereal that is rich in high-quality proteins, fibers, vitamins and minerals, like calcium and zinc. It can offer excellent health benefits when it is incorporated into a healthy and balanced diet.
Amaranth is one of the most nutrient-dense grains available in comparison to rice, wheat and rye. It can be purchased as in its seed form or ground into flour to be used to make cakes or pancakes, or added to yogurt or milk.
Amaranth can be found in health food stores, grocery stores or online stores.
Health benefits
The health benefits of amaranth include:
1. Reducing cholesterol
It is believed that amaranth is capable of reducing LDL cholesterol levels. It contains unsaturated fatty acids, such as linoleic acid, which play a role in lowering cholesterol levels.
In addition, amaranth is made-up of soluble and insoluble fibers which can also promote the regulation of cholesterol levels. It is also believed that the presence of its powerful antioxidants like squalene and vitamin E may help to inhibit cholesterol synthesis and promote its excretion through bile.
2. Promoting muscle mass gain
Because it contains high-quality proteins and is rich in potassium, consuming amaranth before or after working out may help to promote muscle growth and recovery.
3. Fighting cancer
Amaranth contains squalene, a compound that contains antioxidant effects and helps prevent damage caused by free radicals to cells, exerting anti-tumor properties.
4. Preventing osteoporosis
This pseudocereal is rich in calcium, magnesium, manganese and phosphorus, minerals that are important for strengthening bones and teeth. It can be consumed to prevent the onset of diseases such as osteopenia or osteoporosis.
5. Promoting weight loss
When amaranth is part of a balanced diet and consumed in adequate portions, it can promote weight loss. It is low in calories and rich in protein and fiber, which can help to keep you full and reduce hunger or cravings.
6. Boosting immunity
Because it is rich in antioxidants, vitamin A, vitamin C, vitamin E and minerals like selenium, eating amaranth can help to boost immunity and reduce the risk for infection.
7. Gluten-intolerance alternative
Amaranth is gluten-free and, therefore, can be an excellent alternative for preparing breads, cakes and cookies for people who have gluten intolerance or celiac disease.
Nutritional information
The following table outlines the nutritional composition of 100 grams of raw or cooked amaranth:
It is important to highlight that the health benefits of amaranth can be achieved when it is incorporated into a healthy and balanced diet.
How to eat
Amaranth can be added to smoothies, fruit salads, raw salads, yogurts and cereals. It can also be ground and used as a substitute for wheat flour to prepare cakes and cookies. Its grain form can also be a substitute for rice, pasta and quinoa.
To cook amaranth, you should place 1 cup of amaranth grains in 3 cups of water. Once it boils, reduce the heat to low and continue to cook for about 25 minutes or until the water has been absorbed.
Amaranth can be stored in the refrigerator for 6 months in a tightly sealed container to prevent moisture from entering.
Healthy amaranth recipes
Some recipes that can be prepared with this cereal are:
1. Amaranth pie with quinoa
Ingredients:
- 1/2 cup of quinoa grains
- 1 cup of amaranth flakes
- 1 egg
- 4 tablespoons of olive oil
- 1 grated onion
- 1 chopped tomato
- 1 mashed cooked carrot
- 1 cup of chopped cooked broccoli
- ¼ cup of skim milk
- 1 can of drained tuna
- 1 tablespoon of baking powder
- Salt to taste
How to prepare:
Preheat the oven to 180ºC (or about 350ºF). Mix all the ingredients in a bowl. Pour into a baking pan and bake for 30 minutes or until golden brown.
Quinoa grains and amaranth flakes can be found in health food stores or grocery stores.
2. Amaranth pancakes
This recipe is a great breakfast option and can be used by diabetics or those looking to lose weight. These pancakes are low in calories and can help to regulate blood sugar levels.
Ingredients:
- 1/2 cup of amaranth flour
- 1/2 cup of whole wheat flour
- 1/2 cup of cornstarch
- 2 teaspoons of yeast
- 1 teaspoon of baking soda
- 2 cups of milk
- 2 large eggs
- 1/2 cup of canola oil
- 2 cups of blueberries or strawberries
How to prepare
Mix the milk, eggs and oil until you get a creamy consistency and let it rest for 5 minutes. Then add the dry ingredients and the fruit.
If the dough is too thick, you can add a teaspoon of water to think it out. Pour the pancakes into a heated frying pan and top with blueberries or strawberries.