How to use Amaranth?!
How to use Amaranth?
I bought a pack of Amaranth because it is said to be high in protein, but don't really know how to use it. Can I eat it instead of rice?
Answers:
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 used.
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.
It is a grain and you cook it much like other grains.
http://en.wikipedia.org/wiki/amaranth...
http://chetday.com/amaranth.html...
Recipes
http://www.wheatandgrain.com/recipes.htm...
This is a recipe using amaranth flour...I think you can maybe run it thru a blender to make flour? not sure? NOTE This recipe is from a GLUTEN FREE site (for celiac)....
Amaranth Bread:
Amaranth Bread makes one loaf. Feel free to substitute the amaranth flour with teff, buckwheat, or quinoa flour.
Ingredients
3 large eggs (egg-free option see note below)*
? cup vegetable oil
1 teaspoon lemon juice
1? cups amaranth flour
1? cups tapioca starch flour
1 cup fine brown rice flour
2/3 cup instant non-fat dry milk powder (dairy-free: substitute with finely ground nuts or almond flour)
2 teaspoons xanthan gum
1 teaspoon salt
2 tablespoons ground flax seed (optional)
1? tablespoons active dry yeast
4 tablespoons sugar
1? cups warm water (105F-115F.)
Bring all refrigerated ingredients to room temperature. Grease a 5 x 9-inch loaf pan.
In the bowl of a stand mixer, combine eggs, oil, and lemon juice. In a separate medium bowl, combine flours, dry milk powder, xanthan gum, salt, flax seed, yeast and sugar. Pour ? of the warm water into stand mixer and blend with egg mixture. Slowly add dry ingredients a little at a time until completely incorporated. Add remaining water, reserving some water if necessary. See note on humidity below. Mix batter on high speed for 3? minutes, then pour into prepared pan. Batter will be thicker than a cake batter and nothing like the consistency of regular bread dough.
Cover bread with foil and place in a cold oven. Set a pan of hot water on a lower shelf underneath the bread. Leave for 10 minutes with oven door closed. (This will cause the bread to rise quickly.) Remove bread from oven (do not uncover) and place in a warm place in the kitchen. Preheat oven to 400F. Bread will continue to rise as oven preheats.
Uncover bread and bake for 10 minutes to brown the top. Cover bread with foil and continue to bake bread for 35-40 minutes. Turn bread out onto a cooling rack. When completely cooled, wrap tightly to maintain freshness for as long as possible.
Tips:
If humidity is high, reduce the amount of water in the recipe to avoid overrising. Many gluten-free bakers experience the frustrating situation in which a beautiful loaf of bread deflates once removed from the oven. You will need to experiment a little to get just the right amount of water in your bread depending on the humidity in the air. If in question, use less water than the recipe calls for.
You may use rapid rise yeast instead of regular yeast. If doing so, eliminate the cold oven rise method with a pan of hot water, follow yeast package directions instead for rise time.
Hamburger Buns
Pour batter into English muffin rings, follow directions above. Bake for just 15 minutes.
Once completely cooled these buns freeze well. Serve buns warmed, otherwise they will be crumbly.
*Egg Substitution: grind 3 tablespoons flaxseed and add ? cup + 1 tablespoon boiling water, let set for 15 minutes then whisk with a fork.
http://www.celiac.com/st_prod.html?p_pro...