Healthy Recipe Doctor

Unique Whole Grains with High Quality Protein — Part Two

You might not have heard of amaranth, but it deserves consideration if you are trying to improve your health by eating more whole grains. Of the whole grains available today, amaranth is one of the highest in protein, fiber and iron and it’s gluten-free.

Hundreds of years ago, the Aztecs in Mexico ate amaranth grain. Today it’s a traditional food plant in Africa. Amaranth is unique; it is especially high in lysine, an amino acid often lacking in other grains.

Here are five more reasons why nutty tasting amaranth is often called “the crop of the future”:

• It is easily harvested

• Produces lots of seeds which are used as grain

• Is tolerant of arid environments

• Provides high quality protein

• Requires little fuel to cook

Speaking of cooking…how do you use and cook amaranth?

• For the grain form of amaranth: cook it like rice, but use three cups of water for every 1 cup of amaranth grain.

• For amaranth flour: Replace 25% of the flour called for in recipes with amaranth flour.

Nutrition Facts for Amaranth

	Protein	Fiber	Iron	Calcium	Calories
Amaranth, whole grain, 1/4 cup dry	8g	7g	20% DV	8% DV	190
Amaranth flour, 1/4 cup	4g	3g	12% DV	4% DV	110

Give amaranth a try next time you see it in a restaurant. Buy a bag at the store or online and start serving it yourself! Cook with it, bake with it, and you’ll be boosting your protein, fiber and key minerals!