June 1st, 2024

 

Amaranth – Am-mer-ranth, is technically a seed, however classed as a grain. Amaranth is similar to quinoa and is classed as a superfood due to its array of nutritional benefits. Let’s discover the superpowers these little seeds possess!


Amaranth has over seventy different species of grains that have been cultivated for over 8000 years native to Mexico and Central America, in fact the Maya, Inca and Aztec civilizations used this grain as a staple food due to its amazing health promoting benefits, such as being high in protein, fiber, antioxidants, B vitamins, vitamin C, and minerals Manganese, Magnesium, Phosphorus, Iron, Selenium and Copper.


This naturally gluten-free grain sets itself apart from other grains as it is a complete protein containing all nine essential amino acids – made up of 14% protein, which is double the amount found in other common grains such as rice or corn, making Amaranth one of the most nutritious plant-based proteins widely available! The high protein content makes it a healthy plant-based snack or meal, to provide the body with energy and to keep the body fuller for longer, preventing overeating and thus contributing to weight loss. In addition, the high fiber content aids in bowl regularity and health, and the high antioxidant content fights free radial damage to slow the signs of aging as well as reducing body inflammation, and these are just some of the many reasons this grain is classed as “super”.


More superpowers amaranth is blessed with, is that it contains a peptide called lunasin, which has anti-inflammatory and cancer preventative effects. Amaranth and its oils have been shown to lower the bad LDL Cholesterol while keeping the good HDL Cholesterol in healthy levels for improved heart health.


The best way to use amaranth is to boil it (like other grains such as rice or quinoa) or pop it like you would do with popcorn. It can be used in both sweet or savory dishes, depending on how you cook it and what flavors you add to it. Amaranth has a nutty, earthy flavor (similar to beets), but also can have a slightly sweet aftertaste. I chose to provide you with a savory recipe, using ingredients that complement the health benefits that amaranth has. Try these super protein patties for yourself and see what superpower you create!


To find out about the beauty and antiaging benefits of amino acids, and which foods to find them in, get on the pre-order list of my book The Food Fountain of Youth, which includes more tasty recipes high in amino acids.


Article and recipe  by Lonneke Botello Hernandez

 

 Lonneke Botello Hernandez is a Clinical Nutritionist, specializing in Beauty and Antiaging Nutrition, with over thirteen years of clinical experience, she has helped countless people to enhance and improve their long-term health and wellbeing, as well as aid in slowing the signs of aging through individualized dietary advice.  Lonneke´s book The Food Fountain of Youth is set to release in August 2024, find out more via her social media LIKE Facebook El enlace externo abre una nueva pestaña o ventana.Lonneke BH - Author or FOLLOW Instagram El enlace externo abre una nueva pestaña o ventana.lonneke_bh to find out more, and for beauty nutrition tips.



SUPER AMARANTH PROTEIN PATTIES

Makes 6, serves 3


1.5 cups of dry Amaranth

1 cup dry red lentils

4 cups of water

4 spring onion bulb and stalks

1 cup fresh parsley chopped

3 TB nutritional yeast

1 ts turmeric powder, 1 ts paprika

½ cup of gluten-free breadcrumbs

Sea salt and cracked pepper to taste

3 large handfuls of fresh salad

 

Place one cup of the raw amaranth and 1 cup of red lentils into a pot and cover with 4 cups of water. Bring to the boil, reduce heat and cover for 15mins, stirring occasionally, until the lentils are soft. While the lentils are cooking finely chop the spring onions and parsley, and place in a heatproof bowl, next add the nutritional yeast, turmeric, paprika, gluten-free breadcrumbs, ½ cup of dry amaranth, salt and pepper. Once cooked, strain the remaining water out of the lentils and amaranth and add to the bowl.

 

Combine the mixture well. Wet your hands and roll 6 balls, pressing them into patties.

Add some coconut oil in a fry pan and slowly heat the oil until it is starting to separate. Add in a few patties at a time and fry for about 2mins on each side, until browned, then place the patties on a paper towel to absorb the excess oil.

 

To serve grab a large handful of mixed salad greens per plate and top with two patties per person.

 If you like your food a little spicy like me, you can add a chili salsa or sweet chili sauce on top of the patties for an extra antioxidant and vitamin C hit!