- Nutritional information for amaranth
- How to consume Amaranth
- Recipes with Amaranth
- 1. Amaranth pie with quinoa
- 2. Gelatin with amaranth
Amaranth is a gluten-free cereal, rich in proteins, fibers and vitamins that can also help reduce cholesterol and is rich in good quality proteins, calcium and zinc which in addition to helping the body to increase the efficiency of muscle tissue recovery and its volume and also helps to preserve bone mass because of its high calcium content.
Two tablespoons of amaranth have 2 g of fiber and a young adult needs about 20 g of fiber per day, so 10 tablespoons of amaranth is enough to meet daily needs. Other benefits of amaranth are:
- Strengthen the immune system - it is rich in antioxidants which are substances that strengthen the cells of the immune system; Fight cancer - due to the presence of the antioxidant squalene that reduces the blood flow to tumors; Help in muscle recovery - by having a good amount of proteins; Fight osteoporosis - for being a source of calcium; Assist in weight loss - because it is rich in fiber, loosens the intestine and quenches hunger.
In addition to all these benefits, amaranth is also especially indicated in celiacs because it is gluten free.
Nutritional information for amaranth
| Components | Amount per 100 g of amaranth |
| Energy | 371 calories |
| Protein | 14 g |
| Fat | 7 g |
| Carbohydrate | 65 g |
| Fibers | 7 g |
| Vitamin C | 4.2 g |
| Vitamin B6 | 0.6 mg |
| Potassium | 508 mg |
| Calcium | 159 mg |
| Magnesium | 248 mg |
| Iron | 7.6 mg |
There is flaked amaranth, flour or seeds, flour is generally used to make cakes or pancakes and granola or muesli flakes and seeds to add to milk or yogurt and thus make a more nutritious and healthy breakfast.
Amaranth can be kept in the refrigerator for 6 months, in a tightly closed container to prevent moisture from entering.
How to consume Amaranth
Amaranth can be added to the diet in a variety of ways, such as vitamins, fruit salads, yoghurts, in farofas replacing manioc flour, in pies and cakes replacing wheat flour and in salads, for example. It can be found in health food stores or supermarkets and is an excellent substitute for rice as well as quinoa.
See also 4 substitutes for Rice and Noodles.
Amaranth flakes are nutritionally richer than any other cereal such as rice, corn, wheat or rye and can be an excellent supplement to add to recipes.
Recipes with Amaranth
1. Amaranth pie with quinoa
Ingredients:
- Half a cup of quinoa in grains1 cup of flaked amaranth1 egg4 tablespoons of olive oil1 grated onion1 chopped cooked carrot1 cup of chopped boiled broccoli¼ cup of skimmed milk1 can of drained tuna1 tablespoon of baking powderSalt to taste
Preparation mode:
In a bowl, mix all the ingredients. To distribute in a form and to take to the preheated oven for 30 minutes or until golden.
Quinoa grains and amaranth flakes can be found in health food stores or supermarkets.
2. Gelatin with amaranth
Ingredients:
- 50g of amaranth flakes1 cup of gelatin or 300 ml of fruit juice
Method of preparation:
Just add to fruit juice or even gelatin after training, besides being tasty and very nutritious.
This recipe should be made right after training preferably.
