Eat Well. Feel Good.

Author: Anmol Menon

How to make oil free Pakoras? Moras Pakora

Moras Pakora:

Miraculous Moras

This recipe is an interesting variation on the dal wada/ pakora. In this particular recipe the aim is to showcase this wonderful ingredient called the Moras bhaji/ Chiu chi Bhaji. This is a special leafy plant that grows in the marshy mangrove areas. Its speciality is its incredible resistance to salt content in the soil. This salt seems to permeate into the vegetable. The leaves are not flat but slightly swollen and juicy. Resultant taste is bafflingly salty, slightly sour and the texture of the leaf is crunchy almost like biting into salty chip. This appears for a very short period in the markets and we can owe this largely to the gujarati community that consume this leaf as a snack to compensate for their salt-less fast that they have to follow for periods upto 5 days straight. This keeps the salt cravings at bay.

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Moras Pakora
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time 2 hours
Prep Time 10 minutes
Cook Time 15 minutes
Passive Time 2 hours
  1. Wash the dals until the water turns clear. Soak the dals in water for about 2 hours atleast.
  2. Drain, then grind it to a fine paste in the mixer with very little or no water.
  3. In a large wide pan. Heat some ghee, add the jeera, hing, green chillies, then add the mixture and add 2 cups of water. Keep stirring, on a medium-low flame and add the salt and the sugar and continue to stir with a flat spoon, making sure it doesn’t stick to the bottom. Don’t be tempted to add more salt, because of the saltiness of the moras will come through after baking.
  4. Do this for at-least 1 min. if it gets too thick before that, add water ½ cup at a time. The idea is to make sure that the dals cooks and doesn’t have the raw taste like batter.
  5. Usually after about 15 minutes of stirring, the ghee will start to separate from the mixture, and the mixture will have a slight shine. At this point give it a good stir, scrape the sides down and turn off the flame.
  6. Wash and pick the leaves and discard the stems of the moras bhaji. Roughly chop it up and mix it with the cooked batter. Spread it out and let it cool down till it can be handled.
  7. Preheat the oven to 200*C, grease a tray with very little oil, make tiny balls of the mixture and arrange them on the tray. You should get about 18-20 of them. Use some water or oil while shaping the balls if the mixture is too sticky. Ideally it should not be. Bake it at 200* for 5-7min then for another 10 min. on high to get the brown colouration and the crispness. The center will be slightly gooey, but the mixture is cooked completely even before baking so. Enjoy oil free guilt free binging on these pakoras.
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How to Make Oil Free Pakoras? Don’t Waste Cauliflower Stems SuperFood

It’s that time of the year, rains ruining your travel plans and messing up your laundry duties. We all need the warmth and feel good factor of bhajiyas and pakoras with chai but with all the goodness of no oil of-course. So I’ve come up with a few recipes to do just that.

Cauliflower stem and leaf pakora:

It’s the monsoon season, vegetable prices are soaring and one can’t afford to throw away any edible portion of vegetables especially when they are so expensive. Did you know the actual raw yield of a head of cauliflower is just about 55%. If you purchase 1 kg cauliflower for 63 rupees which is the prevailing rate. You are essentially dumping 28 rupees worth of perfectly edible cauliflower in the bin which is wrong on so many levels.

Making this cauliflower stem pakoras is incredibly simple and is sure to brighten up a gloomy monsoon evening. Best enjoyed with a cup of piping hot chai.


Print Recipe
Cauliflower stem pakora
Course Snacks, Vegetarian
Cuisine Indian
Prep Time 10 minutes
Cook Time 15 minutes
Course Snacks, Vegetarian
Cuisine Indian
Prep Time 10 minutes
Cook Time 15 minutes
  1. Wash the cauliflower, destem the florets and keep aside. We will not be using the florets. You may use the florets for your regular sabji or any other purpose. Once cut you can store the florets immersed in water for upto 24 hrs in the refrigerator.
  2. Roughly chop up the stems, leaves and the stalks. In rare cases the cauliflower comes whole along with the larger leaves that completely envelope it. Make sure you don’t include these as we want to make sure that the pakoras don’t have too much leafy content which will leach out water and not allow them to crisp up adequately.
  3. Once this is done put all of these contents in a blender and blitz the mixture till it is finely chopped up but not to a paste. Add some salt to the mixture, mix and keep it aside. The salt is added for seasoning ofcourse but also to ensure that the leafy portion lets of some of the excess moisture. Moisture being the enemy of crispyness.
  4. Meanwhile, prepare the batter and keep it aside. Keep water for boiling. Squeeze the blended cauliflower and drain the excess water. Now add it to the batter, check the consistency as mentioned in the ingredient list.
  5. Once the water is boiling, add the batter in small dolops either with a spoon or your hands. The batter will be sticky so keep a bowl of water handy so that you can quickly rinse your fingers before dropping the next pakora. The boiling process is to make sure that the contents of the pakora are cooked and it gives structure for us to be able to spread out on a baking tray. Poach for about 2-3 mins, drain and cool in the refrigerator. Cooling in the refrigerator will help in the drying out of the surface of the pakoras and help in the browning process in the oven.
  6. Grease a baking tray with 1 tsp of oil and spread it. Preheat the oven to 200*C, add the pakoras to the tray and bake. After about 2 mins, increase the temperature to max, around 250*C. You might have to turn them around slightly to achieve even browning.
  7. After about 5-7 mins it should be crispy, golden brown and ready. Serve hot with ketchup or sauce of your choice.
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How to make oil free Pakoras? Waterchestnut Pakoras (Singhada bhajiya)

Waterchestnuts are in season, with the rains come these decoratively arranged green jewels with a mellow ivory interior adorn the streets with numerous vendors selling them. Before we delve into making these beautiful waterchestnut pakoras, a bit about this seasonal super food.

Price point:

At 6o rupees for half a kg they aren’t exactly cheap. But their versatility and nutritional value outweighs this factor. It is a food that is consumed especially in times of fasting since it is a non-grain source.  It can also be converted into a flour (Singhada) and used much like regular flour.

Nutritive Highlights:

  • Potassium: Whats more, it is high in potassium and low in sodium, so it helps in the electrolyte balance in the body and especially beneficial for people with high blood pressure
  • Healthy Snack:Its incredibly helpful with satiety levels. 1 cup of water-chestnuts will only set you back 120 calories and is hence the perfect snack with instant energy.

  • Dietary copper: A lesser known fact is that it is rich in source of dietary copper which is required in organ and tissue functions not to mention stable oxygenation of blood.



Its crunchy texture will turn to a mellow slightly firm potato like texture after cooking. What better way to enjoy them as pakoras in these rains other than maybe popping them raw.

Print Recipe
Waterchestnut Pakoras (Singhada bhajiya)
Cuisine Healthy, Indian
Cuisine Healthy, Indian
  1. Wash and peel the waterchestnuts.
  2. Hand chop the waterchestnuts into small cubes. Avoid blitzing in the mixer as after the steaming process the waterchestnuts may turn mushy.
  3. Prepare the pakora batter. Check the ingredient lists for the consistency of the batter.
  4. Fold the waterchestnuts into the batter. Get a steamer running. You could boil the pakoras but after my first recipe with the cauliflower stems, I found that steaming them is a lot easier and they look a lot like golden cookies.
  5. After steaming them for about 2 mins. Grease a baking tray with 1 tsp of oil and place the steamed dollops.
  6. Bake it at 180* for 5-7 mins to begin with and then increase the temperature to max for another 2-3 min till the pakoras brown and crisp up.
  7. Serve hot with a sauce of your choice. Ideally some ketchup or coriander mint chutney.
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Eat Cheese, Cream & Mayonnaise to get Killer Abs??

Keto Foods

Keto Diet

What would you say if I told you that you could eat cheese, mayonnaise, cream and everything yummy and still get killer abs? Would you believe me? Would you say that I’m insane? Well, I’m not, and here’s some real good news for you. I’m going to share tips on how you can eat cheese, cream and mayonnaise and still lose fat! I’ve done it; my friends have tried it and if you like, you can experiment with this too! But before you do, do check with your family doctor first.

Keto goes against all conventional wisdom and turns the diet pyramid on its head. It’s a HIGH FAT, MODERATE PROTEIN and very LOW CARB diet. The battle with getting onto the keto bandwagon is predominantly a psychological one that often make me wonder, “Seriously, what am I doing?” Will I die of a heart attack eating this much fat?

Research has shown consistently that there is no link between cardiac diseases, fried foods, and cholesterol intake. The true enemy is sugar. Whaaaaaatttt???

What is a ketogenic diet?

To understand the diet we have to first understand that our body is used to operating on carbohydrates, and has become extremely efficient at doing so. So much so that as time goes by the body requires less and less carbohydrates to function and the surplus carbohydrates are converted to glycogen and subsequently stored as fat. Coupled with our often sedentary lifestyle our body becomes a fat storing machine. Back when we were kids of course we would be playing sports and engage in more physical activities, so these carbohydrates got utilised completely. But as adults it’s difficult to sustain those levels of exercise.

Ketosis is a state induced in the body primarily when a person fasts. In this scenario the body is starved of carbohydrates and it goes into a backup mode converting fats transported to the liver and converted to ketones. These ketones are what fuel the body kick-starting the fat burning metabolic processes in the body. However it is not always possible or safe to starve oneself. The idea is to limit carbohydrates to a mere 5%, proteins to 20%, and fats to 75%. The exact quantity however will depend upon your height, weight and activity. You can get an accurate estimate on

Typically for a Male weighing 75kg and 175cm the intake should be around

2000 calories

156g of fat

20g of carbs

106 g of protein

How do I Keto…?

To gain control over what you are eating, I would recommend downloading an App called ‘MyFitnessPal’ this has an exhaustive list of foods both retail and raw products with macros and calories in its database that will help you track of the same.

Count your macros not calories

Other macros to keep in mind is your salt intake Potassium, Sodium, Calcium and to a lesser extent Magnesium.

Affordable Ketogenic Diet Grid

Below is a list of vegetables that are commonly available in the markets. Of course there are a couple of ingredients that may have lesser carbs per unit but quite frankly asparagus and avocado are a luxury for our desi shopping lists.


Very low Carbohydrates Ingredients

Vegetables Sauces Condiments
Cauliflower Cheese sauce Vinegar
Cabbage Cream Soy
Broccoli Mayonnaise Grated coconut
Spinach Pesto Olives
French beans Coconut milk Pickled gherkins
Mushroom Tomato Salsa Buttermilk
Eggplant Spinach puree Powdered indian masalas (Coriander, Cumin, Garam masala, Chilli powder)
Paneer Almond gravy  Mustard
Lettuce Dry Wine  Chilly
Tomato  Peanut butter
Green capsicum
Meats Flours
Sausages Almond Flour
Eggs Coconut flour
Mutton Oat husk flour
Chicken thighs Psyllium husk
pork belly with fat
Mackerel, Sardines (oily fish) salmon


Foods to avoid like the plague!!

Any form of sugar (jaggery, honey, grain sugar). Pasta, Cereals, Rice, Bread, Chapati, Fruits(Barring small quantities of Raspberry/ Strawberry), ketchup, fizzy drinks, fruit juices, lentils.

Just to give you an idea of the carbohydrate restriction in place. 1 large slice of bread has 20g of carbs which is the intake limit a day.

The  Four myths and their accompanying Commandments of Keto diet

  • ‘I’m on a low carb diet so I’m going to have the largest bucket of fried chicken I’ve ever had’
Thou shalt not eat too much protein

Many people mistake keto diet with a high protein diet. If you eat too much protein your body is smart enough to convert the excess protein to glucose by a process called gluconeogenesis. Thus your vital fat reserves remain untouched.

  • ‘Eating so much butter, cheese can’t be good. Will I die of a heart attack?’
Thou shalt not eat too less fat

This sounds a little strange to even seasoned keto followers. It’s a difficult psychological barrier to overcome when all your life you have been told that eating it can lead to health problems. Your body is the best signal, trust the unique body chemical processes that goes on in your system and be liberal with the use of oil, butter, ghee.

  • ‘Eating very less salt is good for your health’
Thou shalt season your food properly with salt

Sodium: Insulin, besides keeping blood sugar levels in check is also is responsible for storing sodium in the kidneys. When it is suppressed (as a result of reduced blood sugar levels) the sodium is flushed out of the body. Hence it is essential to salt your food properly maybe even slightly over-salting.

‘I want to be healthy but I don’t want to eat my greens’

Thou shalt honour Popeye and eat your Spinach

Potassium: is critical in muscle contraction and reduced levels in the body can lead to fatigue.(and other green leafy vegetables of course) to replenish your potassium levels

‘Eating too many nuts will make me fat’

Thou shalt eat your quota of nuts.

Magnesium is another important nutrient important in several bodily functions can be supplemented by tablets and eating nuts and seeds like almonds, peanuts, pumpkin seeds.

  • ‘Hey, if it says low carb it must be alright for me to eat.’
Thou shalt read the nutritional information carefully

It is very important that you read labels of every processed product that you purchase. Even the ones that state low carbs. Manufacturers have mastered the art of disguising sugars in their food by giving misleading names fructose, corn syrup, lactose, barley malt, dextrose, rice syrup, maltose, agave, molasses, cane juice, fruit juice, honey, and malt syrup. Sometimes it is mentioned as sugar alcohols and blatantly says zero carbohydrates but actually is sugar!! Don’t compromise. When in doubt ask for help or avoid that product altogether.

Useful Hacks to Keto

1. Snacking

Nuts: You can eat nuts like almonds, peanuts in moderation. I would suggest going for unsalted nuts although I mentioned earlier that you must salt your food, simply because they are less addictive and tempting. Take a fixed amount and eat it at leisure. Don’t take a big bags of nuts and keep munching.

Crudites: Cut up some bell peppers and cucumbers into sticks and keep it sealed in a ziplock bag. Just before using, put the cut up vegetables in cold water for a minute. Strain. This will make them crunchy. Gorge on these guilt free with some spicy mayo.

Greentea and Buttermilk: You can have these both as much as you need through the day to keep yourself hydrated. The green tea will suppress your appetite (add some lemon) and it’s a delightful beverage to sip while working. If it’s too hot opt for spiced buttermilk

2. Eggs

Eggs are probably the single most important ingredient that will save you when you are hungry. You can eat it by itself like an omelette. Boil, cut it up and add it to bulk up salads. Use it as a binder to coat chicken before crumbing it in some shaved parmesan/ almond meal and bake. Use it to make low carb pancakes.

3. Overcoming carb urges like rice and chapatti

Cauliflower couscous – There are times when the urge of having some starch is over-whelming. Check out the below recipe I found below.  Gives satisfaction of having had something that resembles rice.


  • Word of caution: Do consult your doctor before trying this diet if you are a diabetic or have an existing heart condition.



6 Reasons to EAT Desi Superfood; Jackfruit Vindaloo Recipe

Vegan Meat Curry

Jackfruit Vindaloo


Jackfruit is in season and much has been said about the sweet treat. But we are going to pay tribute to its meaty avatar, which is in the truest sense a desi superfood, the RAW JACKFRUIT.

#1 High Vitamin C Boosts Immunity

Jackfruit is loaded with nutrients including Vitamin C and other antioxidants. These nutrients help flush out toxins and are even believed to help us in fighting cancer. The vitamin C boosts our immunity.

#2 High Fibre for Better Digestion

There is high fiber content in jackfruit, especially in the seeds, this aids healthy digestion and an effective excretion keeping the gastrointestinal tract clean and healthy. It therefore prevents constipation.

 #3 High Fibre for Weight Loss

The high fibre in jackfruit helps you feel full faster and you remain satiated with a smaller quantity of jackfruit for longer than other carbs like refined flour.

#4 Good for Bones due to Magnesium and Calcium

Jackfruit is rich in both magnesium and calcium. In women specially, deficiency of magnesium and calcium at a later age can cause osteoporosis. Eating jackfruit will keep your bones healthy because it is rich in these minerals.

#5 The Ultimate Anti-diabetic Carb

Jackfruit has a very low glycemic index. It has an unusually high ratio of insoluble fibre content. This means that it releases glucose into the body at an extremely slow rate, by which time most of it has passed through the digestive system.

Most importantly has a high satiating value, which keeps you full. A much ignored fact being that it is 80% of water and vital to keep hydrated during the summer.

#6 Good for your heart

Jackfruit is loaded with minerals, vitamins and antioxidant properties. Jackfruit is packed with vitamin B6. Vitamin B6 along with B12 and folic acid may help reduce the rick of heart diseases.


Uses of Jackfruit – The Vegan Meat

A lot has been said about the meaty character of raw Jackfruit. It is also known as “the vegan meat”. When cooked right, raw jackfruit texture tastes like that of pulled pork. It is meaty and chunky, it can be used in Biryani, kebabs, tacos and vegan burgers as a healthy, vegetarian meat replacer. This largest tree fruit is very versatile, you can eat it raw and cook it like a vegetable, you can also eat it ripe as a fruit. As a fruit, it stinks a bit, but one can get used to that. Jackfruit is eaten fried like chips in Kerala, it is also dried and ground into flour and used along with wheat flour to make healthy bread.

How to Cook Jackfruit Vindaloo?

This recipe will surely satisfy your hunger for meat without actually having to eat mutton or pork. This is a classic vegan spin on the Pork Vindaloo, You can eat it with pac or even stuff it in tacos.There is just something special about pulled pork and Jackfruit is the perfect substitute to achieve this texture as it separates into long juicy fibres that are flavour neutral and soak up any flavour that it is cooked in. This recipe is going to leave you wanting for more.


Jackfruit Vindaloo Curry

Vegan Meat Curry – Jackfruit

Jackfruit Vindaloo:

jackfruit cleaned deseeded 0.5 kg
onion chopped fine 1 large
garlic paste 1 tbsp
ginger paste 0.5 tbsp
Cumin 2 tbsp
Clove 3 pc
Cinnamon 1 inch
black pepper 0.5 tbsp
Turmeric 1 tsp
kashmiri 7 no.
red wine vinegar/ goan vinegar 0.5 cup



Pretty often these days you will get raw jackfruit already cleaned. Make sure to keep the seeds aside. These can be soaked overnight and boiled and added to other curries. Cut the jackfruit into wedges from the center, outwards so that we can achieve that wonderful pulled pork consistency.

First, measure all the spices, roast it over a low flame for 4-5 minutes or until you get the aromas of the spices. After the spices are roasted, let them cool down. Meanwhile, chop one onion, fine. Prepare the ginger garlic paste or you can purchase a ready-made one. Blend the spices in a spice grinder to a fine powder.

Over a heavy bottom pan, heat about 3 tbsp of oil, add the onions, saute, then the ginger-garlic paste cook until light brown in colour, now add the powdered masala, about 2 tbsp of it. The rest you can save for later, now add the jackfruit pieces, just about cover with water and let the jackfruit simmer for 8-10 minutes. When the jackfruit is cooked, take the pieces out into a wide bowl or a plate and use a potato masher to lightly mash the jackfruit without breaking it completely.

In the pan, add the red wine vinegar to the remaining gravy and reduce the gravy until it becomes slightly thicker. Check for salt. After the jackfruit is pulled thoroughly, add it back into the gravy and let it cook for 10 to 15 minutes, or until it is fully cooked and absorbs all the delicious spice flavours. Serve it with pav or as a pickle on the side of a main dish.

Get Summer Sexy without Burning a Hole in Your Pocket..

This Indian Supergrain – Makes you Fit on a Budget!

Ready to get summer sexy for swimwear? You won’t need a fat wallet to get fit this summer. Move aside all those expensive Protein SUPPLEMENTS, shakes and bars that BURN A HOLE IN YOUR POCKET, Amaranth is here to stay.  Much has been said about the miracle grain quinoa, but we don’t need to look so far for the ideal super grain when our humble Amaranth is double the power at one fourth the price! Let’s face it healthy foods are becoming increasingly expensive, so before we delve into the awesomeness of eating Amaranth let me tell you, this is something that you and I can buy without worrying about next months rent.

This is the price of Amaranth compared to several other comparable supergrains.

Amaranth Quinoa Teff Buckheat
Rs 210/ kg Rs 990/kg Rs 820/kg Rs 500/kg







Amaranth truly has remarkable protein content: cup for cup, 28.1 grams of protein compared to the 26.3 grams in oats and 13.1 grams in rice.

Rich Vegan source of easily digestible Proteins

Albumin is the protein found abundantly in eggs, poultry, other meats needed for building muscle mass. Globulin proteins are responsible for a strong immune system. Albumin makes up more than half of the total protein within the blood, and globulins make up the remainder. The relatively high content of essential amino acids in amaranth grain is favorable for its use as a substitution for meat-and-bone food/feed for vegans and vegetarians.

In comparison with the prolamins in wheat of which glutenin and gliadin are the major ones. These proteins are quite useless to the body. Not only are they not soluble in water they actually dissolve well only in alcohol!! Hence difficult to digest and assimilate. They contribute to Celiac diseases or gluten intolerance. To think we have been glorifying wheat for so many centuries.

The Building Blocks for your Body

It is a great source of lysine, an important amino acid with protein content comparable to that of milk, more easily digested; neither can be said of other grains. A simple explanation, amino acids are the building blocks which when put together in conjunction with other amino acids make proteins.

Lysine is scarcely available in cereals like maize, wheat and rice hence these need to be paired with pulses which are rich in this particular type of amino acid. The “protein complement” of the grain is very near to the levels recommended by FAO/WHO.


Firstly I’d like to clarify that Rajgira and Amaranth are the same. So if you see this fancy grain in health food stores don’t be surprised to see it in a kirana (local grocery) store. After much digging I’m still undecided on the origin of the name itself. Like most things ancient it has conflicting origins. Some claim origin of the word amaranth is Sanskrit and believe it or not, it means, ‘deathless’. Others claim ‘Amaranth’ is derived from the greek term ‘amarantos’ meaning ‘unwithering’. It’s also called Rajgira or Royal seed. This grain has some serious street cred that will put off the most earnest efforts by the grim reaper, or so we’d like to believe!

It’s estimated that amaranth was first domesticated 6,000 to 8,000 years ago, which means we’ve been eating it almost as long as we learned to cook. Considering how easily and quickly it grows. It also keeps for upto 7 years in storage, making it a vital survival crop.


5 Ways to Cook with Amaranth

  1. Amaranth Grain 

The grains are about as small as poppy seeds and golden yellow in colour.

It’s really easy to cook Amaranth. All you have to do is just add 3 cups of water (essentially any liquid, milk, vegetable stock) to 1 cup of amaranth grain bring it to a boil and simmer for 30min. The resulting mixture is going to be quite mushy, much like a sheera, or an upma, however you will be able to see some of the grains swelled up and the resulting grit does have a little bite to it. It has an earth slightly nutty flavour. A handy tip will be to roast the amaranth in ghee, oil till it gives off its nutty aroma and then add it to the boiling water.

  1. Popped Amaranth: 


For your next horror flick ditch popcorn because amaranth much like corn can be popped!!! Though it won’t expand to the size that popcorn does it’s nonetheless an awesome snacking option. Get a deep saute pan and heat it on a high flame till almost smoking. Add 1 TBSP of the amaranth and close the lid immediately. The moment you shut the lid, the amaranth kernels will start popping. Swirl the pan around to make sure all the grains pop. Empty into a bowl, sprinkle with chaat masala, chilli powder, salt and if you have, some garlic powder and you have Amaranth farsan ready!

Laddus, Granola bars, Cereals

It can also be used to make laddoos, by adding jaggery, mixed dryfruits, and honey. You can also add it to milk, add some cut fruits and have it exactly like a cereal.

  1. Amaranth Flakes

Much like oats are sold in flaked form as well. These take about half the time to cook if you want to make a porridge or can be had like corn flakes, and added to soups and gravies as thickeners.

  1. Amaranth Flour

It has been traditionally used in Upvas/Vrat/ religious fasting food. Parathas and chapatis can be made using rajgira flour. The trick to getting a pliable dough is to add boiled mashed potatoes and rolling the rotis like bhaturas by greasing the surface with oil.

  1. Amaranth Salads

Sprouted Amaranth goes well in salads or prepared cereals.

Read more for 11 Exciting Lunch Box Recipes with Amaranth

How do you store Amaranth?        

As Amaranth contains fairly high levels of poly-unsaturated fats, it’s a good idea to store them in your refrigerator after opening the container. It stores better than Quinoa or buckwheat which have similar nutritional qualities but have a softer, more permeable shell.


11 Amazing BENEFITS of Eating AMARANTH

  1. It is completely GLUTEN FREE.
  2. Cholesterol – The oils and phytosterols in amaranth help lower cholesterol levels, including LDL and triglycerides.
  3. Inflammation – The anti-inflammatory properties of peptides and oils in amaranth can ease pain and reduce inflammation. This is especially important for chronic conditions where inflammation erodes your health, such as diabetes, heart disease, and stroke.
  4. Cancer – The same peptides in amaranth that protect against inflammation may also help prevent cancer. The antioxidants in this grain may even help protect cells from other damage that can lead to cancer.
  5. Blood Pressure – The fiber and phytonutrients in amaranth lower blood pressure according to some recent studies. This seed tackles cholesterol, inflammation, and blood pressure, making it an all-around good food for heart health.
  6. IRON – It has twice the iron as wheat does.
  7. Manganese – At 105% of the daily value per serving (1/4 cup), the manganese in amaranth is off the charts, yet it contains fewer carbohydrates.
  8. Squalene for your Skin! – Shark liver oil is considered as the richest squalene source; however, reasonable amounts are also found in olive, wheat-germ, palm, amaranth, and rice bran oils. Squalene shows some advantages for the skin as an emollient, antioxidant, hydrating, and antitumor agent.
  9. Test results also concluded that amaranth oil currently used as a cosmetic could be a functional food product for preventing and treating cardiovascular diseases.
  1. Vitamins – It is also a good source of many essential vitamins too, including A, C, E, K, B5, B6, folate, niacin, and riboflavin. These act as antioxidants, raise energy levels, control hormones, and do much more.
  2. Minerals– It is a very rich source of minerals like calcium, magnesium, and copper. It is also a good source of zinc, potassium, and phosphorus. These build strong bones and muscles, aid hydration, boost energy, and are vital in thousands of processes throughout the body. Pound for pound Amaranth has more calcium than a glass of milk. 100ml of milk clocks in at 125mg.
Read more for 11 Exciting Lunch Box Recipes with Amaranth
The Nutrient Power House
Component (per 100g portion) Amaranth Wheat Rice Sweetcorn Potato
Amount Amount Amount Amount Amount
water (g) 11 13 12 76 82
energy (kJ) 1554 1368 1527 360 288
energy (kCal) 371 327 365 86 69
protein (g) 14 13 7 3 1.7
fat (g) 7 2 1 1 0.1
carbohydrates (g) 65 71 79 19 16
fiber (g) 7 12 1 3 2.4
sugars (g) 1.7 <0.1 >0.1 3 1.2
iron (mg) 7.6 3 0.8 0.5 0.5
manganese (mg) 3.4 4 1.1 0.2 0.1
calcium (mg) 159 29 28 2 9
magnesium (mg) 248 126 25 37 21

FUN FACT – This grain is so cool it actually has its own music video that has nothing to do with the grain but what the heck! Join the conversation and tell us how you use this wonder grain in your kitchen.


A special thank you to Naaznin Husein for providing us with some invaluable inputs on the nutritional aspects of Amaranth. Ms Husein is the President of The Indian Dietectics Association, Mumbai Chapter. She is also an associate professor at Mumbai University, a regular newspaper columnist and Nutrional Counsellor for several sports celebrities and bollywood actors.



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