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Tag: Amaranth

15 Minute Protein Power Lunch Box Ideas – Amaranth for Vegans!

Wondering how to make this protein powerhouse called Amaranth a part of your daily meals? Don’t sweat it, we found 10 easy peasy recipes you can make with Rajgira in just 10 minutes! Amaranth will get you from Fat to Fit without burning a hole in your pocket this summer. It is a vegan protein powerhouse, which is cheaper than quinoa and loaded with vitamins and minerals. Read our article about the Benefits of Amaranth and 5 ways to cook with it everyday!

For now, here are some recipes that you might like.

#1 Amaranth Parathas

By Swaroopa on Nourishing Indian Food

Ingredients

Rajgira flour or freshly ground grain – 2 cups

salt according to taste.

Ginger, grated – 1 inch piece

Sesame seeds (til) – 1 tsp

Green chillies, – 2 ,finely chopped

Potatoes – 2 , boiled and mashed

Yogurt – 2 tbsp

Ghee – 1 tbsp + for applying on parathas

Fresh coriander leaves -2 tbsp ,chopped

Method:

Place ragjara flour in a bowl, I was not sure about the freshness of store bought flour, so made my own flour in a blender. The grain looks like a poppy seed. flour smelled like amaranth leaves. Mix in salt, ginger, sesame seeds and green chillies. Add mashed potatoes, yogurt, one tablespoon of ghee and coriander leaves. Knead into a semi-soft dough using water. Cover and keep the dough aside for an hour. Divide into small portions. Roll into balls. Dust with flour and pat into a round diskette on a dusted surface. Heat a tawa. Shallow fry the parathas on both sides applying ghee as required. Serve hot with yogurt. Amaranth or rajgara parathas with yogurt was our lunch today.It was a tastey and wholesome lunch :).You can also substitue yams for potatoes in this recipe.

 

#2 Amaranth Upma

By FlynCook

Ingredients

1 cup amaranth grains (optionally toasted)

1 small onion chopped

1 carrot chopped

1 large tomato chopped

Any other vegetables of choice such as peas, beans, potatoes

1-2 green chilli chopped

1 small piece of ginger chopped

a few curry leaves

1 tsp dry split yellow peas(channa dal)

1 tsp white gram or moong dal

1 tsp mustard seeds

1/4 cup cashews or as desired

1-2 tbsp oil

1-2 tsp ghee or butter

Method

Add oil to the pan. Add cashews, channa dal, moon gal and mustard seeds and fry till lightly  brown. Add curry leaves, green chilli, ginger and onion and fry till the onion turns translucent. Add the rest of the vegetables and lightly fry. Add salt and 2.5 cups water and bring to a boil.

Set flame to medium low and continue cooking until the vegetables soften. Add the amaranth seeds and continue cooking until all the water evaporates and the grains are cooked, adding water if necessary. Add the ghee and mix well.

Serve hot. Makes 4 helpings.

 

#3 Mung Bean & Amaranth Salad 

By Flexitarian on Yummly

Ingredients

200 grams mung beans 

100 grams amaranth 

carrots (medium)

beets (medium)

3 tablespoons rice vinegar

1 tablespoon soy sauce

1 1/2 tablespoons sesame oil

1 tablespoon ginger (fresh grated)

1 tablespoon vegetable oil

1 teaspoon honey

lime juice

garlic cloves (crushed)

3 tablespoons coriander leaves (finely chopped)

2 tablespoons mint leaves (finely chopped)

2 handfuls peanuts (chopped)

Instructions

  1. Heat some water in 2 separate saucepans.
  2. When boiling add mung beans to one and amaranth to the other. Cook according to packet instructions. Mung beans should be cooked in 15-20mins (make sure they still have a bite). Amaranth should be cooked in 15 mins.
  3. Drain separately. Add 1 Tbsp of rice vinegar to mung beans. Leave to cool for 15 mins or so.
  4. Make dressing by mixing together 2 Tbsp rice vinegar, soy sauce, sesame oil, vegetable oil, crushed garlic, grated ginger, agave syrup, lime juice.
  5. When mung beans and amaranth have cooled down to room temperature, mix together in a salad bowl. Add grated carrots, beetroot, chopped herbs and dressing. Toss well.
  6. Serve with chopped peanuts sprinkled on top.

 

#4 Amaranth n Green Tea Porridge

By BBC GoodFood

Ingredients

For the compote

8 dried apricots

25g cherries

2 tsp grated fresh ginger                






2 green tea bags

1 red skinned apple

4 tbsp fresh pomegranate seeds

For the porridge

85g amaranth

2 tbsp chia seeds

300gplain yogurt

Method

  1. The night before having this for breakfast, put the dried apricots and cherries in a pan with the ginger shreds, pour in 350ml water then cover the pan and bring to the boil. Simmer for 10 mins then turn off the heat, add the tea bags and allow to infuse for 2 mins. Remove the bags and squeeze the excess liquid from them back into the pan. Rinse the amaranth in a sieve under a cold running tap to remove the saponins (natural compounds that leave a slightly bitter taste). Tip the amaranth into a small pan, pour in 325ml water, cover and set aside.
  2. The next morning, bring the pan with the amaranth to the boil, turn down the heat then cover the pan and cook for 10-15 mins until the grains are tender and the liquid has been absorbed. Stir in the chia seeds.
  3. Stir half the yogurt into the mix to make a porridge consistency and spoon into shallow bowls. Top with the remaining yogurt. Core and slice the apple into the compote and spoon on to the porridge and scatter with the pomegranate seeds.

 

#5 Amaranth Dosas & Waffle Batter

By AskAmma

Ingredients

1 cup brown rice
1 cup urad, whole or split, with black peel intact
1 cup amaranth
1 tsp salt

Instructions: Soak rice, urad dal and amaranth for 8 hours or overnight.  Blend into a smooth batter, add salt, cover and leave in a warm place to rise for 8 hours or overnight.  Batter should double in bulk and form bubbles.   Use the batter to make pancakes or waffles.

 

#6 Amaranth Polenta with Mushrooms

By Whole Grains Council

INGREDIENTS

½ cup loosely packed dried mushrooms

1 tablespoon olive oil

¼ cup finely chopped shallots

1 cup amaranth

¼ teaspoon. salt

Freshly ground pepper to taste

1 tsp. chopped fresh thyme (substitute ajwain), plus more for garnish

Instructions

  1. Bring water to a boil in a kettle, and pour 1 ¾ cups boiling water into a large heatproof glass measuring cup. Stir in the dried mushrooms. Cover and set aside until the mushrooms are soft, about 10 minutes. Chop any large pieces.
  2. Meanwhile, heat the olive oil in a heavy 2-quart saucepan. Add the shallots and cook for 1 minute. Stir in the amaranth. Add the soaked mushrooms and the soaking liquid, taking care to leave any grit on the bottom of the cup. Bring to a boil. Reduce the head, cover, and simmer for 15 minutes. Stir in the salt, pepper, and thyme.
  3. Continue simmering, covered, until the mixture is porridgy and the amaranth is tender, 10 to 15 minutes more. (Tender amaranth should still be crunchy, but shouldn’t taste hard or gritty.) Stir in a bit more boiling water if the mixture becomes too thick before the amaranth is done.
  4. Serve in small bowls with a sprinkle of thyme or ajawain on top.

 

#7 Amaranth Risotto with Mushrooms

By Fast Delicious Recipes Blogspot

Ingredients:
1 cup dried oyster mushrooms
2 cups boiling water plus 2 1/2 cups cold water
6 tablespoons unsalted butter
2 tablespoons olive oil
1 large onion, finely chopped (about 1 1/2 cups)
2 cups amaranth
1 1/2 teaspoons salt, or to taste
3 garlic cloves, finely chopped
2 cups sliced mushrooms
1 tablespoon soy sauce
3 tablespoons sherry (Substitute Port Wine)
Freshly ground black pepper to taste
1 teaspoon chopped fresh thyme, or to taste

 

Directions:
Put the dried oyster mushrooms in a heatproof bowl and pour the 2 cups of boiling water over them. Let the oyster mushrooms soak until tender, 10 to 15 minutes, then lift them from the liquid and squeeze any excess liquid into the bowl. Finely chop the oyster mushrooms. Reserve the oyster mushrooms and the liquid separately.

In a heavy bottom pot over moderately low heat, warm 1 tablespoon butter and 1 tablespoon oil. Add the onion and cook, covered and stirring occasionally, until tender and lightly golden, 10 to 15 minutes.

Add the amaranth and stir to coat it with the butter and oil. Slowly add the reserved porcini mushroom soaking liquid, leaving any grit at the bottom of the bowl. Add the 2 1/2 cups cold water, cover the pot, and bring the mixture to a boil, whisking occasionally. Using a heatproof rubber spatula, push any seeds clinging to the side of the pot into the liquid, then reduce the heat to low and continue to simmer, covered, until the liquid is absorbed, 20 to 25 minutes. Stir in 1 teaspoon salt, or to taste. Remove the pot from the heat and let the amaranth stand, covered, 5 to 10 minutes.

While the amaranth is simmering, in a 12-inch heavy skillet over moderate heat, melt 1 tablespoon of the remaining butter with the remaining 1 tablespoon oil. Add the garlic and cook, stirring, for 30 seconds. Add the reserved porcini mushrooms, along with the fresh sliced mushrooms, the remaining 1/2 teaspoon salt, and the soy sauce and sauté until the mushrooms are softened and juicy, 8 to 10 minutes. Add the sherry (or port wine) and continue to sauté until the mushrooms are tender, about 2 minutes. Season with salt and freshly ground black pepper.

Remove the pan from the heat then stir in the thyme. Cut the remaining 4 tablespoons butter into small pieces, add it to the pan, and stir until melted. Spoon the amaranth onto plates or into soup bowls and top with the mushroom mixture.

 

#8 Amaranth Crusted Chicken with Roasted Peppers

By OxygenMag

Ingredients

2 boneless, skinless chicken breasts

1 cup bell peppers (red, green, yellow)

Marinade:

Juice of 1 lemon

4 tsp. olive oil

1 Tbsp mustard paste

2 tsp. fresh garlic, minced

Crust:

6 Tbsp. amaranth seeds

Olive oil spray

Pinch sea salt and pepper

Directions

  1. Cut chicken into thirds to make 6 pieces. Flatten to ½-inch thickness, then place the pieces into a large Ziploc bag.
  2. Rinse bell peppers, let drain and set aside.
  3. Whisk marinade ingredients and add to bag with chicken. Shake to coat and let soak for 10 minutes.
  4. Prepare crust: heat a skillet over high heat until it becomes very hot. Add 2 tablespoons of amaranth seeds into the skillet and cover with a lid. Shake the skillet until all the seeds have popped, about 20 seconds. Remove seeds from the skillet and repeat 2 more times. Set aside in a bowl.
  5. Roast peppers: preheat oven to 400°F. Spray a cooking sheet with oil and place peppers on top. Spray with oil and season. Bake in the oven for 15 to 20 minutes, turning to brown evenly.
  6. Cook chicken: sear on a skillet set on medium-high heat for 2 minutes on each side, until lightly golden. Cover with a lid, lower heat, and cook for 2 more minutes. Remove from pan and place into a bowl with popped amaranth; coat evenly on both sides. Serve with roasted peppers.

 

#9 Mango Turmeric Amaranth Parfait

By Nirvana Cakery

INGREDIENTS

Amaranth layer:

2tbsp raw amaranth (3/4 cup once popped)

Coconut layer:

125g coconut yoghurt (1/2 cup)

60ml coconut cream (1/4 cup)

Mango turmeric layer:

1 large mango

1″ fresh turmeric

½” fresh ginger

¼tsp cinnamon

Topping:

coconut flakes

INSTRUCTIONS

Heat up deep medium size pot and lower the temperature to medium. Add 1tbsp of amaranth and stir or toss continuously until most of the grains have popped. It’ll look white once ready and only takes few seconds, don’t let it start to brown. Scoop into a bowl and repeat with the next 1tbsp of amaranth. You will need only 2tbsp for the recipe, but I recommend to make more and save some for later. It’s messy and expect some of the amaranth to come out of the pan. You could use lid if you like, but I find it’s difficult to keep an eye on it once covered. Experiment with what works best for you.

To make the coconut layer simply whip coconut yoghurt with coconut cream and set aside.

To make the mango layer, peel and slice mango, turmeric and ginger. Add everything into blender with the cinnamon and blend until smooth. Taste if it’s sweet enough for you, if not you can add 1tsp of your favourite sweetener.

To assemble prepare 2 small serving glasses. Spoon 2tbsp of amaranth into the glass, top with 2tbsp of coconut yoghurt and 2tbsp of mango puree. Repeat with another layer. Top with coconut flakes or any other toppings of your choice.

#10 Protein Power Lentils & Amaranth Patties

By Gourmandelle

Ingredients

1 cup red lentils

½ cup amaranth

½ cup chopped fresh parsley

1 onion, diced

2 Tbsps ground flax seeds + 3 Tbsps water (or one large egg)

½ cup breadcrumbs (GF)

some sliced black olives (optional, but recommended)

salt and ground pepper, to taste

some oil

Instructions

  1. Mix the ground flax and water in a small bowl and set aside for 5 minutes to thicken.
  2. Add red lentils and amaranth in a pot. Cover with water and boil for 15 minutes. Strain them.
  3. Put them in a large bowl and blend in all the other ingredients, except oil. If the composition is too moist, add more breadcrumbs. The patties should be easy to form.
  4. Heat some oil in a non-stick frying pan.
  5. Make the patties – 1 Tbsps per patty.
  6. Fry them 2 minutes on each side.
  7. Put the amaranth patties on a plate covered with a paper towel, in order to absorb all excess oil.

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. Read More here..

 

GET SEXY WITH SUPERGRAIN AMARANTH – Check out the Amazing Benefits here 

 

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

 

 

 

HIGH PROTEIN & LOW PRICE – SUPERGRAIN AMARANTH

 

PROTEIN POWER HOUSE

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.

THE DEATHLESS GRAIN

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.

Amaranth

5 Ways to Cook with Amaranth

  1. Amaranth Grain 
    (Porridge/Upma/Sheera)

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: 

    Snacks

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

AMARANTH makes YOU FIT & FAB…!!
  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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