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Amaranth, amaranth, paniculate – or simply – amaranth. The history of the cultivation of this plant dates back over 6000 years, and numerous references to it can be found in the descriptions of both the Inca and Aztec empires. Amaranth came to Europe relatively late, in the XNUMXth century, but only five hundred years later its properties were fully appreciated, even being hailed as “the grain of the XNUMXst century”. To what does it have recent popularity?
Amaranth – properties
One of the most important values hidden by amaranth seeds is the lack of gluten. In times of increased detection of various food intolerances and allergies (with celiac disease at the fore), this is a very important advantage. The plant can be found in stores in an expanded form, in the form of classic grains (for cooking like porridge) or flour.
On the other hand, in the form of unrefined oil, amaranth remains a treasury of PUFA (polyunsaturated fatty acids), which account for almost 50% of the product. They affect the reproductive layer of the epidermis. In short: amaranth oil is ideal for regenerating the skin and supporting its typical functions naturally.
| Cereal? And yet not! |
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| Considering the issue of obtaining flour, amaranth is clearly associated with grain. After all, from a botanical point of view, it is not. It’s a dicotyledonous plant! |
Amaranth seeds
And what are the nutritional values, benefits and properties of amaranth seeds? Among others:
- High in protein. As much as 18% of protein, incredibly rich in exogenous acids, with an bioavailability of 75%, is a really good result. For comparison – the beloved by many rice has as much as half as much!
- A good source of carbohydrates. They are also well digestible, mainly due to the presence of starch. It is she who makes it easy to digest, but amaranth is also quite caloric – it has as much as 414 kcal / 100 g (remember that it is the weight of the dry product).
- Hypoglycemic and hypolipemic effects. In the first case, it is responsible for lowering glucose levels (similar to, for example, ginger), and in the second – for improving the lipid profile (lowering cholesterol).
- The source of many minerals. At the forefront of iron (excellent in the fight against iron deficiency anemia), zinc, phosphorus, selenium, calcium and magnesium, vitamin E, niacin and B vitamins: B1, B2, B6, as well as folic acid.
- High content of the valuable lipid fraction. It is about 7% of the oil, including tocopherols and unsaturated fatty acids (e.g. regulating blood pressure), and squid, valuable in the cosmetics industry.
- Amaranth seeds are also a source of antioxidants. They are in the form of polyphenolic compounds such as rutin, quercetin and gallic acid.
Expanded amaranth – what is it?
Where can we find amaranth? Currently, it is available both in supermarkets, e.g. in Lidl, and, of course, in health food stores – it is especially worth taking a look at those that are run on organic farms.
| Is it cultivated in our country? |
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| In Poland, the cultivation of amaranth is possible, and the yield per hectare is calculated on average at two to three tons. Moreover, the cultivation costs are significantly lower than those of “competing” grains. The only obstacle is the very long growing season, around 100-140 days – despite early sowing, harvesting is possible only in autumn. |
Expanded amaranth, i.e. subjected to thermal and pressure treatment, which results in an increase in the grain volume, is becoming more and more popular. The grain remains exposed to the temperature difference and under high pressure, as a result of which it expands. It can therefore seem “pumped up” – it is immediately ready for consumption and does not need to be processed in any other way. It is often used as an additive to muesli or nut mixes.
Popping amaranth
In addition to the designation “expanded amaranth”, the English-language name “popping from amaranth” has also been adopted. Popping and puffing are two methods of different cereal grains to achieve the aforementioned inflation effect. In addition to the aforementioned amaranth, you can find rice, sorghum, millet, rye, buckwheat and, of course, wheat. Interestingly, there are also different ways to achieve this effect – from air treatment to oil treatment.
Amaranth – what will we prepare from it?
How can we take advantage of its digestibility and high fiber content? Amaranth can be used to prepare cookies, muffins, pancakes, mousses, casseroles and vegetable pate, and also serves as an addition to bread, porridge and the aforementioned muesli mixes.
Interestingly, it can also be used to prepare a plant-based drink, referred to by some as “amaranth milk”. You can also read more about other, plant-based alternatives to milk – read on!
| Not only for eating … |
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| Although amaranth was already used for food in 4000 BC, its properties are also appreciated in floristry on the Old Continent. Instead of amaranth flour, the crop very often has an ornamental purpose, mainly for use in flower arrangements. |
Amaranth in the garden?
The easy cultivation and beautiful appearance of this plant make many avid gardeners create their own private “home in amaranths”. It may not be as popular as cultivating tomato or currant bushes, but still worth considering if you find some free space on the plot.
If you are looking for even more detailed information about the properties of amaranth, be sure to check this link, you will find there a study by the Department and Department of Bromatology at the Medical University of Poznań.
Do you like amaranth? Do you use it in the kitchen? Or maybe we can find it in your garden? Let me know in the comments!