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{June 22, 2012}   New Foods: Amaranth
Image: Amaranth Seed

Amaranth Seed

Amaranth is a tiny seed that packs a healthy punch, high in zinc, iron, magnesium, phosphorus, copper, manganese, and calcium, as well as a complementing source of thiamine, niacin, riboflavin, and folate. However, it is also high in phytic acid, which can inhibit mineral absorption by the body. You can get the most bioavailable mineral content by pre-soaking your grain for about 8 hours.

Amaranth has a slightly nutty flavor. One way I have been incorporating amaranth recently is to mix in a couple tablespoons to my daily steel cut oats. This gives a creamy texture and adds a boost of the amino acid lysine, which is crucial in calcium absorption. (In addition, amaranth has been shown to reduce blood pressure and cholesterol levels through the plant stanols and squalene. With the soluble oat fiber, you are giving your blood vessels a great cleanup!)

To enhance the mineral uptake, prep your breakfast before bed by soaking both grains in room temperature water, in a rice cooker. When I wake up, I simply click the cooker on and add cinnamon/applesauce/raisins or maybe some berries or peaches. It takes a rice cooker about 45 minutes to cook from dry, but if presoaked, your hot breakfast will be ready in about 15 minutes. More delicious and way cheaper than oats at the coffee or smoothie shop!!

Image

2 Tbsp Amaranth

  • 90 cal grams
  • protein 3.5
  • carb 16
  •      fiber 3.5
  • fat 1.5

Heather Lynn Darby is a nutrition consultant and coach, specializing in cellular nutrition.

For information on my Weight Loss Challenges or Coaching Packages, email havenco2@gmail.com



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