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Amaranth, a healthy grain for vegetarian recipes from Pam

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  • Pamela Militello
    http://chetday.com/amaranth.html Hi! I found this link above. (I m new, and haven t reviewed the older posts yet, so I hope this is not a repeat of
    Message 1 of 1 , Oct 14, 2007
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      Hi! I found this link above. (I'm new, and haven't reviewed the
      older posts yet, so I hope this is not a repeat of information
      already shared).
      Check it out.... What is posted beneath here is taken directly from
      that link. It has good information and recipe ideas for Amaranthus
      which they are calling Amaranth.

      Amaranth 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.

      Amaranth flour is used in making pastas and baked goods. It must be
      mixed with other flours for baking yeast breads, as it contains no
      gluten. One part amaranth flour to 3-4 parts wheat or other grain
      flours may be used. In the preparation of flatbreads, pancakes and
      pastas, 100% amaranth flour can be used. Sprouting the seeds will
      increase the level of some of the nutrients and the sprouts can be
      used on sandwiches and in salads, or just to munch on.

      To cook amaranth boil 1 cup 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. For a breakfast cereal increase the cooking liquid to 3
      cups and sweeten with Stevia, honey or brown rice syrup and add
      raisins, dried fruit, allspice and some nuts.

      Amaranth has a "sticky" texture that contrasts with the fluffier
      texture of most grains and care should be taken not to overcook it as
      it can become "gummy." Amaranth flavor is mild, sweet, nutty, and
      malt like, with a variance in flavor according to the variety being

      Amaranth keeps best if stored in a tightly sealed container, such as
      a glass jar, in the refrigerator. This will protect the fatty acids
      it contains from becoming rancid. The seeds should be used within 3
      to 6 months.

      The leaves of the amaranth plant taste much like spinach and are used
      in the same manner that spinach is used. They are best if consumed
      when the plant is young and tender.

      Amaranth seed is high in protein (15-18%) and contains respectable
      amounts of lysine and methionine, two essential amino acids that are
      not frequently found in grains. It is high in fiber and contains
      calcium, iron, potassium, phosphorus, and vitamins A and C.

      The fiber content of amaranth is three times that of wheat and its
      iron content, five times more than wheat. It contains two times more
      calcium than milk. Using amaranth in combination with wheat, corn or
      brown rice results in a complete protein as high in food value as
      fish, red meat or poultry.

      Amaranth also contains tocotrienols (a form of vitamin E) which have
      cholesterol-lowering activity in humans. 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
      found mostly within the germ. The oil is predominantly unsaturated
      and is high in linoleic acid, which is important in human nutrition.

      The amaranth seeds have a unique quality in that the nutrients are
      concentrated in a natural "nutrient ring" that surrounds the center,
      which is the starch section. For this reason the nutrients are
      protected during processing. The amaranth leaf is nutritious as well
      containing higher calcium, iron, and phosphorus levels than spinach.

      For something new, different, and highly nutritious in your diet, try
      amaranth and have some fun experimenting and discovering your
      favorite ways to use it. If you would like to learn more about whole
      grains and their uses, you may wish to try one of these books. They
      are available at Amazon and can be purchased through Health and
      Beyond Online by simply clicking on the title.

      Complete Whole Grain Cookbook, Aveline Kushi

      All American Waves of Grain: How to Buy, Store, and Cook Every
      Imaginable Grain, Barbara Grunes

      Amazing Grains: Creating Main Dishes With Whole Grains, Joanne

      Amaranth with Spinach Tomato Mushroom Sauce
      1 cup amaranth seed
      2-12 cups water
      1 Tablespoon olive oil
      1 bunch spinach (or young amaranth leaves if available)
      2 ripe tomatoes, skinned and coarsely chopped
      1/2 pound mushrooms, sliced
      1-1/2 teaspoons basil
      1-1/2 teaspoons oregano
      1 clove of garlic minced
      1 Tablespoon onion, minced
      Sea salt and pepper to taste (or use a salt substitute)

      Add amaranth to boiling water, bring back to boil, reduce heat, cover
      and simmer for 18-20 minutes.

      While amaranth is cooking, stem and wash spinach, then simmer until
      tender. Dip tomatoes into boiling water to loosen skin, then peel and
      chop. Heat oil in a skillet over medium heat and add garlic an onion.
      Sauté approximately 2 minutes. Add tomato, mushrooms, basil, oregano,
      salt, pepper and 1 Tablespoon of water. Drain and chop spinach and
      add to tomato mixture. Cook an addition 10 – 15 minutes, stirring
      occasionally. Lightly mash tomato as it is cooking.

      Stir the sauce into the amaranth or spoon it on top.

      Amaranth "Grits"
      1 cup amaranth
      1 clove garlic, finely chopped or pressed
      1 medium onion, finely chopped
      3 cups water or vegetable stock
      Sea salt or soy sauce to taste
      Hot sauce to taste
      Garnish: 2 plum tomatoes

      Combine the amaranth, garlic, onion, and stock in a 2-quart saucepan.
      Boil; reduce heat and simmer covered until most of the liquid has
      been absorbed, about 20 minutes.

      Stir well. If the mixture is too thin or the amaranth not quite
      tender (it should be crunchy, but not gritty hard), boil gently while
      stirring constantly until thickened, about 30 seconds. Add salt or
      soy sauce to taste.

      Stir in a few drops of hot sauce, if desired, and garnish with
      chopped tomatoes.

      Chet's Comments
      Karen Railey, the author of the article you just read, writes some of
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      How to Improve Fading Memory
      and Declining Thinking Skills with Nutrition


      February 25, 1999

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      "Amaranths: Chinese Spinach"
      February 27, 1999

      "Aztec Grain Provided Protein"
      February 24, 1999

      "Directory of Whole Grains"
      February 26, 1999

      Early, Daniel K. "Amaranth Production in Mexico and Peru
      February 24, 1999

      "Farmfacts: Amaranth"
      February 26, 1999

      Kauffman, Charles S. and Weber, Leon E. "Grain Amaranth"
      February 27, 1999

      Myers, Robert L. and Putman, Daniel H. "Growing Grain Amaranth as a
      Specialty Crop"
      February 26, 1999

      "Product Overview: Amaranth Grain"
      February 26, 1999

      Roehl, Evelyn Whole Food Facts Rochester, VT: Healling Arts Press,

      Stallknecht, G.F. and Schulz-Schaeffer, J.R. "Amaranth Rediscovered"
      February, 27, 1999

      Sussman, Diane "An Outlaw Grain Comes Back"
      February 26, 1999

      "Veggies Unite!"
      February 25, 1999

      "What is Amaranth?"
      February 26, 1999

      "What is Amaranth"
      February 27, 1999
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