Amaranth: The overlooked superfood rivaling rice and quinoa
When you walk through a park or pass by someone's garden, you might not even realize that you're looking at a plant that outshines popular grains like buckwheat or rice. Amaranth, also known as love-lies-bleeding, is not just a beautiful "tree with a purple tail." It's also a superfood that easily surpasses rice and even trendy quinoa in terms of nutritional value.
Although it is mainly associated with exotic health food stores, amaranth is a plant that also grows in Canada—often unnoticed, treated as a simple garden ornament or weed. Meanwhile, its edible seeds are a real nutritional powerhouse, unmatched by either rice or classic grains. It's worth taking a closer look—not just for its taste, but also for its health benefits.
What exactly is amaranth?
Amaranth, also known as love-lies-bleeding, is one of the oldest cultivated plants in the world. While many of us think of it mainly as an attractive garden decoration—with purple, drooping spikes—its true power lies in... the seeds. It is not a grain, though it behaves like one. Therefore, it is classified as a so-called pseudo-cereal, along with quinoa or buckwheat. This means that its seeds are rich in nutrients but do not contain gluten—great news for those on a gluten-free diet.
Interestingly, amaranth also grows wild in Canada—in parks, gardens, and even by roads. Often treated as a weed, yet... the Aztecs considered it a sacred plant, and its values are now appreciated by nutritionists worldwide.
What does amaranth contain?
Though it looks like regular seeds, amaranth is a true nutritional giant. Its composition is impressive—not only to nutritionists. Here's why it's worth giving it a chance:
- Amaranth contains complete proteins, meaning it provides all nine essential amino acids. This is rare among plant products—in this regard, it can easily compete with meat, eggs, or dairy.
- It is also an excellent source of fibre, which aids digestion, stabilizes blood sugar levels, and provides a feeling of fullness for a long time. Additionally, it provides valuable minerals: magnesium, calcium, iron, and zinc—especially important for people who are tired, stressed, or have anaemia problems.
- Amaranth also contains squalene—an antioxidant that supports the immune system and the body's regenerative processes. There are also B vitamins, which regulate metabolism and support the nervous system.
- Amaranth naturally does not contain gluten, making it a great option for those with intolerance or celiac disease. An additional advantage? It has a low glycemic index, which helps maintain stable sugar levels and limits sudden hunger pangs.
In terms of nutritional value, it is significantly better than rice or most popular grains. This small seed can do a lot.
How to incorporate amaranth into your diet?
Amaranth might look exotic, but its use in the kitchen is surprisingly simple. It suits both sweet and savoury dishes, and its slightly nutty taste pairs well with many products. Here are some tested ways to easily introduce it into your daily menu:
- Cook it like grains—pour 590 millilitres of water over 240 millilitres of amaranth and cook on low heat for about 20 minutes.
- Enhance your breakfast with it—cooked amaranth works well as a base for oatmeal, millet porridge, or puddings.
- Try popping—that is, expanded amaranth. These light, crunchy grains can be added to yogurt, smoothies, salads, and even homemade bars.
- Use it in baking—ground amaranth can be added to bread, muffin, or pancake batter. It won't completely replace flour, but in mixes with other grains, it adds value and interesting texture.
- Experiment with coatings—cooked and then slightly dried grains work excellently as a healthier alternative to breadcrumbs.
