7 minutes
Amaranth is one of the most beneficial pseudo-cereals out there. Therefore, we are going to teach you a series of recipes to incorporate it into your diet.
Amaranth is a product similar to quinoa that has started to be introduced into the diet recently. It is a pseudocereal that has many positive properties for health.
Its nutritional density is high and it presents a less refining process than wheat and many other traditional cereals. In addition, it does not concentrate gluten inside.
First of all, remember that it is essential to guarantee variety in the diet. The greater the spectrum of foods consumed, the lower the risk of experiencing an inefficient supply of essential nutrients, something that could put health at risk in the medium or long term.
Amaranth benefits
Discover the main benefits derived from the regular consumption of amaranth, before knowing in depth the main recipes in which the edible can be included.
Helps prevent digestive problems
Amaranth is a source of fiber. This substance is capable of improving intestinal transit because it increases the volume of the fecal bolus. In this way, bowel movements will be more regular and simple. In addition, the fiber itself can ferment inside the digestive tract and thus serve as an energy substrate for the bacteria that make up the microbiota.
As if this were not enough, a research published in the journal International Journal of Food Sciences and Nutrition points out that regular fiber consumption would help reduce the risk of developing colon cancer. In any case, it will also be necessary to ensure a continuous supply of antioxidants through the diet.
Fiber will also help increase the feeling of fullness. This is decisive in the context of low-calorie diets to lose weight, since an excess of appetite could negatively condition adherence and cause its failure.
It enhances sleep quality
It is important to mention that amaranth has more proteins inside than traditional cereals. Its inclusion in the diet will help to avoid deficits of these nutrients.
In addition, It is a source of tryptophan. This essential amino acid is key to ensuring the synthesis of serotonin and melatonin, two elements that regulate the body’s biological clock.
In fact, maintaining an optimal regular intake of tryptophan has been associated with better quality of sleep, as claimed by one study published in the journal Critical Reviews in Food Science and Nutrition. Thus, the incidence of many mental pathologies associated with a bad rest, such as depression or anxiety, will also be reduced.
Prevents bone problems
Within the mineral section, we must highlight the calcium content of amaranth. This element is part of the bone structure of the body. Its intake is essential to prevent alterations in the bones that may condition health in the medium term, such as osteoporosis.
Now, in order for dietary calcium to be properly absorbed and fixed in bone tissue, it is key that vitamin D levels in the body are kept within adequate ranges, as explained by one research published in the journal BioMed Research International. The best thing to do is to ensure frequent exposure to sunlight to stimulate endogenous synthesis of the vitamin.
Recipes to use amaranth in the kitchen
We will show you below a series of preparations that have amaranth among their main ingredients. You can introduce them in the context of the regular diet to improve the supply of nutrients and prevent possible deficiencies. All of them are considered healthy and are free of additives that can affect the physiology of the body.
Cooked amaranth
Prepare amaranth as a garnish in the same way that it can be done with rice. It is a food that has a particular flavor, similar to that of quinoa, so it can be served with almost any meat or fish.
Ingredients
- 150 grams of amaranth.
- 2 cloves of garlic
- 1 liter of water.
- 2 tablespoons of extra virgin olive oil.
Step by Step
- Wash the seed well with cold water so that it does not become bitter. It is best to place it in a colander under the tap, stirring well with your hands to ensure that the liquid permeates all the grain.
- Then boil the water with the oil and the sliced garlic.
- At the moment it breaks the boil, add the amaranth seeds.
- Lower the heat and cook everything for about 20 minutes, or until they are tender enough. From here, it will only be necessary to put out the fire. Let the preparation rest for 5 more minutes.
- To finish, remove the excess water. Throughout the process, the grain will have swollen significantly.
- Strain and serve as a side, both alone and with oil or other vegetables. It is also possible to use this food to make salads. Its conservation in the fridge is good.
Amaranth porridge
Amaranth porridge is an excellent choice for babies and young children. In this way, the supply of complex carbohydrates, energy and minerals is ensured.. It is very easy to prepare and its flavor is rich, so the little ones will accept it willingly.
Ingredients
- 1/2 cup dried whole grain amaranth.
- 1 cup of water.
Step by Step
- Soak the amaranth for 8-12 hours at room temperature. Thus, the texture of the subsequent porridge is improved. Once the time is up, drain the grain with a fine mesh strainer and remove the excess water.
- For cooking, use fresh mineral water.
- Put the amaranth in a pressure cooker with a cup of water and cook over high heat for 5 minutes.
- After time, turn off the heat and let it rest for another 10 minutes. It will be necessary to let the remaining steam escape and uncover the pot.
- Stir everything well and you will have the porridge ready for consumption. It can be mixed with any other liquid to improve its consistency or consume as is.
Amaranth and chia pudding
Mixing amaranth with chia is an excellent idea to guarantee a supply of essential nutrients of the highest quality. It is a recommended recipe for any of the stages of life. It is easy to prepare and also to consume. It can even serve as a snack, outside of main meals.
Ingredients
- 1/2 cup of amaranth.
- 1/4 teaspoon ground cinnamon.
- A cup of milk.
- 1/4 teaspoon of nutmeg.
- 1/2 teaspoon of cardamom powder.
- A little piece of fresh ginger.
- 1/4 cup of raisins.
- 1/4 cup of chopped dried apricot.
- A cup of almond milk.
- 1 tablespoon of chia powder.
- 3 tablespoons of dehydrated coconut flakes.
- Honey to taste
- 1/2 cup of blueberries
Step by Step
- Place the first 8 ingredients in a small skillet over medium heat. Ideally, cook them for 30 minutes from the moment they start to boil, but always on low power. It is a good idea to add more water if necessary before the time is up.
- Once the previous step is done, add the almond milk and chia powder. Mix everything.
- On top, add the coconut flakes and honey to taste; stir everything well. You will only have to wait about 10 minutes until the chia absorbs from the liquid. Mix again.
- To finish off the presentation, add the blueberries.
Prepare recipes with amaranth
As you have seen, Amaranth is a food with a multitude of health benefits that can be introduced into the usual diet. It is easy to prepare dishes with this pseudocereal as the main ingredient.
What’s more, today it can be found in almost any commercial area, so it is a very accessible product for all consumers.
Finally, remember that it is necessary to combine a good diet with other healthy lifestyle habits in order to promote good health. It will be essential to practice physical activity daily and sleep at least 7 or 8 hours each night, since during this time the body’s recovery processes take place and thus, the hormonal balance is guaranteed.
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