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Amaranth is also very high in fiber, containing
three times that of wheat, and in iron, containing
five times more than wheat. As a gluten-free grain,
it can be easily consumed by those with wheat or
gluten sensitivities. Amaranth also contains
tocotrienols (a form of vitamin E) which have
cholesterol-lowering activity.
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 high in omega 3. It is also high in
Vitamins A and C.
How
to cook
Amaranth has a "sticky" texture that contrasts with
the fluffier texture of most grains and you need to
be careful not to overcook it as it can become
"gummy." Boil 1 cup amaranth 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.
Cooking
Ideas
Amaranth flavor is mild, sweet, nutty, and malt
like. It 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. For a breakfast
cereal increase the cooking liquid to 3 cups and add
raisins, fresh or dried fruit, allspice and some
nuts.
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RED
BERRY PUDDING WITH AMARANTH
00000000000000000000000000000000000
20 min – serves 3-4.
-
1/2 cup
amaranth
-
450ml apple juice
-
1 grated lemon rind
-
1 cinnamon stick
-
500g
fresh berries (raspberries, strawberries, black
berries, blueberries, etc… or mixture)
-
2 Tbsp honey
-
50g sliced almonds
Grind the amaranth coarsely and bring it to a boil
briefly in the apple juice with the lemon peel and
the cinnamon stick. Leave to soak over a low heat
for 10 minutes. Remove the cinnamon stick and stir
in the berries and honey. Pour the pudding into
small bowls and put in a cool place. Garnish with
the sliced almonds.
Enjoy! |
