Amaranth seeds are an excellent source of nutrition. They consist of 15% high fiber, 14% protein and can be used for a variety of purposes. They also contain a lot of lysine, amino acids, and calcium (more than other grains). The best reason to eat amaranth is because of its high nutritional value, but due to its low glycemic index and lack of gluten, it can also become a staple in the diet of people with diabetes or abdominal diseases. Children who also follow a diet can eat amaranth. Amaranth is a whole grain, but it can also be regarded as a vegetable. Although amaranth is gaining popularity, it is still not widely used and many people do not know how to prepare and eat amaranth. Knowing how to properly use amaranth will help you incorporate it into your diet.
Steps
Part 1 of 4: Grains in porridge
The Institute of Medicine recommends eating grains as part of a healthy diet. These pellets can be served alone or as part of a meal. Amaranth is a good substitute for rice or pasta in food.
Step 1. Serve amaranth instead of rice
- Use 2, 5 to 3 cups of water for 1 cup of amaranth.
- Simmer it in a sealed container for 20 minutes.
- All the water should boil off and when everything is done the beans should be soft.
- You can also sauté the amaranth in oil and add some to rice and other grains.
Step 2. Use amaranth instead of couscous, risotto or orzo in pasta dishes
Amaranth is fine for this, as its texture and size is not much different from these grains and pasta. But to cook the amaranth and keep its texture, use a little less water.
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Make whole grains with amaranth. It makes a good addition to bread. Amaranth can be used as whole seeds or as flour.
- Using the whole grain will add texture to the bread.
- If you use it as flour, then 5 to 30% of that flour instead of regular, but you will have to add a little more water than indicated in your recipe.
- You can also use amaranth as a gluten-free flour. To do this, you will need to replace regular flour with amaranth, increase the amount of water and add xanth gum and starch in order for the bread to bake well.
Step 3. Make amaranth instead of oatmeal
- Amaranth can be simmered in its own juice for a sweet taste.
- Add nuts, spices and fruits for a healthy and sweet breakfast.
Step 4. Add amaranth to soups or chili
Amaranth flour can be added to soup as a thickener, or ready-made amaranth can be added to add flavor and texture.
Part 2 of 4: Dessert
Amaranth has a mild flavor that also works well for desserts. Many people say it has a slightly toasty and nutty flavor.
Step 1. Make amaranth pudding
It is cooked in the same way as rice pudding, so you can take the rice pudding recipe and simply replace the rice with amaranth.
Step 2. Use amaranth to make cookies
- Amaranth seeds add a nice crunch to the cookies.
- Flour can also be used to make gluten-free cookies. To do this, you need to replace regular flour with amaranth. This affects the taste and makes the cookies drier. To avoid this, try adding some applesauce to your recipe. The puree will add a little flavor and retain moisture.
Part 3 of 4: Baking
Amaranth is well suited for use in baked goods, especially gluten-free. The use of amaranth in baked goods increases the nutritional value, especially fiber and protein. In addition, amaranth has a low glycemic index and people can enjoy baked goods made from amaranth without raising their blood sugar.
Step 1. Replace some of the plain or wheat flour with amaranth flour
By substituting no more than 30% of the flour for amaranth, you can make most recipes with only a little more water, since this flour absorbs more liquid than regular flour.
Step 2. Make gluten-free baked goods
Recipes like this require more water because you need to make the loaf airy. This can be done using xanth gum and starch. When making cookies or baked goods that do not require such a structure, you can completely replace regular flour with amaranth.
Step 3. Add whole amaranth for flavor and texture
You can fry the seeds before using them, or simply add them raw to bread or cookies. Toasted amaranth seeds are great for making biscuits as they add flavor and crunch.
Part 4 of 4: Healthy Snacks
Healthy snacks are often a balanced diet. When you snack, you get carbohydrates and protein, which helps you feel full until your next meal. Amaranth provides carbohydrates and protein and can be added to many snacks.
Step 1. Amaranth in crispy appetizers
Amaranth bursts easily and creates wonderful “puffs” that can be used alone or added to a snack mix.
- Crush the amaranth and add 1 to 2 scoops to a very hot skillet.
- Stir the seeds constantly until they crack and crack.
- After most of the seeds are cracked, remove them quickly from the pan to prevent overcooking.
- Try drizzling with honey and adding cinnamon to amaranth for a sweet snack..
Step 2. Add amaranth to cocktails
This will enhance the nutritional value of the shake, giving it a thick texture and nutty flavor.
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Advice
- Before using amaranth, buy and try some products made from it. This will help you determine how to use amaranth if you want to use it.
- Use a strainer (fine mesh) to rinse the amaranth and dry before use.
- The USDA says 51% of the grain comes from whole grains and amaranth is recommended to be counted in the same way as whole grains.