The snack: Amaranth
Looking to change things up in the kitchen? Check out this round-up of recipes using this high-protein grain.
Like quinoa, amaranth is a seed that often gets lumped in with the grain family (or the more exclusive “super grain” family). It retains its position in the latter with good reason: with a protein content of 13 per cent, amaranth has a much higher protein profile than most grains. A single cup contains 26g of protein. Amaranth is also a complete protein, meaning that it includes all essential amino acids, which is rare in non-animal protein sources, making it a must-include ingredient for vegans/vegetarians.
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Amaranth is gluten free and can be puffed into a cereal form– handy for those who are trying to reduce their gluten intake. Runners should note that the seeds are high in iron, with an uncooked cup containing 82 per cent of your recommended daily intake. Here is a round-up of creative recipes to get cooking with amaranth:
Baked zucchini amaranth patties
Combining the high protein amaranth grain with white beans makes for a vegan-friendly, protein packed patty. These can be eaten on a bun like a burger, or served on their own (tip: they are best when dipped in salsa). This recipe makes around 14 patties, making it a good option for a crowd.
Blueberries ‘n’ cream amaranth porridge
Bored of oatmeal, but love a hearty porridge breakfast? Amaranth porridge might be perfect for you. For the best digestion, amaranth seeds should be soaked overnight before cooking. This recipe is sweet without any processed sugars and versatile enough that you can swap in whatever your favourite type of berry is. (P.S. if you’re bored with your oatmeal, check out our top ten oatmeal recipes to rekindle the love.)
Protein power lentils and amaranth patties
These amaranth patties are the perfect place to start if you’re new to cooking with this seed. These patties are ready in 35 minutes and full of protein. Using a flax-egg substitute makes the recipe totally vegan, but using one large egg works equally as well.
Toasted coconut amaranth porridge
This creamy and subtly sweet porridge is a nutritious way to start the day. Coconut milk provides healthy fats, amaranth loads you up on protein and a sprinkling of slivered almonds provides a much-needed crunch. This recipe also includes instructions on how to toast your own coconut flakes, which are a yummy snack on their own.
Banana-pecan amaranth porridge
This porridge looks and tastes more like a dessert than a healthy breakfast option. Who even knew frying banana was a thing? Vegan and refined sugar free, this sweet porridge is sure to be a crowd favourite. The maple syrup can be omitted or tweaked, depending on how sweet you like things.
Popped amaranth peanut butter cups
No you’re not dreaming, these really are a “healthy” version of the addictive Reese’s Peanut Butter Cups. This recipe utilizes amaranth seeds in their popped form, which gives them a texture akin to a puffed cereal. You can swap coconut oil for butter and eliminate the powdered sugar (just add more amaranth) to make these in their ultimate healthy form.
Love those fruit and nut bars from the health food store, but not so keen on paying $3.50 a pop for them? Make your own with this super simple, no-bake bar recipe. This recipe makes 10 bars, each of which contains approximately 20g of carbohydrates, making them an ideal pre-run snack.
Spinach almond amaranth breakfast muffins
This recipe was inspired by the author’s quest to feed her young daughter spinach in the morning… without her knowledge. These muffins are made using almond flour in addition to amaranth, which makes them gluten-free. Each muffin is approximately 200 calories, with 9g of protein and 17g of carbohydrates.
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