What is Amaranth?

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What is Amaranth?



Amaranth, like Quinoa, is referred to as a grain, because of its taste and the way we cook it as a grain, but it is actually a seed. Amaranth is a highly nutritious grain, and is unusual in that it offers a complete form of vegetable protein. It is also a great source of dietary fiber, calcium and minerals such as iron, magnesium, phosphorus, copper and manganese. Amaranth is a good source of all essential amino acids, in particular lysine, and has a strengthening, toning effect on the body. A gluten free food, amaranth is also easily digested, making it especially useful for very active people, vegetarians, and pregnant and breastfeeding women. Amaranth is often sold popped as an instant breakfast food, or ground into a highly nutritious, gluten free flour. (Amaranth has 8x more iron than wheat)

Amaranth can be cooked in the same way as rice, or in combination with rice. This is a good way to try amaranth, if you've not eaten it before. Amaranth can also be sprouted, in the same way as alfalfa or other seeds. To obtain optimum nutrients from this grain, it is recommended that amaranth be soaked for 8 -10 hours.

Cooked Amaranth has a sticky texture that is quite different to the more fluffy texture of most grains we are familiar with. Care should be taken to ensure it is not overcooked, as it can become gummy. The flavour is mild, sweet and nutty, with quite a malty taste. It is a good food to cook for breakfast, and may be soaked and/or cooked in apple juice for variety, and sweetened to taste. It is also delicious in savoury dishes.

As it is a fairly delicate grain, amaranth keeps best if stored in a tightly sealed container, such as a glass jar, in the refrigerator after purchase. This will protect the fatty acids from turning rancid. It is best to use amaranth within 3-6 months of purchase.

Cooking Amaranth
Amaranth: Use 1 Cup of grain to 1 3/4 cups of water. Cook covered for 20 minutes on a low heat.
Amaranth and Brown Rice: 1/3 cup Amaranth, 2/3 cup brown rice, 2 cups water. Cook covered for 30-45 minutes on a low heat.

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Top 10 Reasons to Use Amaranth in Gluten-Free Recipes

1.Amaranth contains more protein than any other gluten-free grain- and more protein than wheat. One cup of raw amaranth contains 28.1 grams of protein. Oats are a close second with 26.3 grams of protein. In comparison, 1 cup of raw white rice contains 13.1 grams of protein.


2.Amaranth is an excellent source of lysine, an important amino acid (protein). Grains are notorious for low lysine content, which decreases the quality of their proteins. The high lysine content in amaranth sets it apart from other grains. Food scientists consider the protein content of amaranth of high "biological value", similar in fact, to the proteins found in milk. This means that amaranth contains an excellent combination of essential amino acids and is well absorbed in the intestinal tract.


3.Another advantage of the protein content of amaranth is that the primary proteins in amaranth are "albumins" and "globulins". In comparison, the major proteins in wheat are called "prolamins", which are considered less soluble and less digestible than are albumins and globulin proteins. Bottom line- the amount, types and digestibility of proteins in amaranth make it an excellent plant source of high quality proteins.


4.Amaranth is second only to teff in calcium content. 1 cup of raw teff contains 347 milligrams of calicum, amaranth 298 milligrams. In comparison, 1 cup of white rice contains 52 milligrams.


5.Amaranth contains more magnesium than other gluten-free grains. 1 cup of raw amaranth contains 519 milligrams of magnesium, followed by buckwheat with 393 milligrams and sorghum with 365 milligrams. In comparison, an equal amount of white rice contains 46 milligrams of magnesium.


6.Amaranth contains more iron than other gluten-free grains. 1 cup of raw amaranth contains 15 milligrams of iron. Teff is a close second with 14.7 milligrams of iron. In comparison, white rice contains 1.5 milligrams of iron.


7.Amaranth contains more fiber than other gluten-free grains. 1 cup of raw amaranth contains 18 grams of fiber- buckwheat and millet contain 17 grams. In comparison, white rice contains 2.4 grams of fiber.


8.Amaranth is slightly lower in carbohydrate content compared to other gluten-free grains. 1 cup of raw amaranth contains 129 grams of carbohyrates, white rice 148 grams, brown rice and sorghum 143 grams and teff 141 grams of carbohyrdates. Oats contain 103 grams of carbohyrates, making them the lowest carb gluten free grain.


9.Amaranth is a good source of polyunsaturated fatty acids (as are most whole grains) and it contains vitamin E in similar amounts to olive oil.


10.When you add amaranth in amounts up to 25% of total flour used in gluten-free recipes you improve the nutritional value, the taste and texture of gluten free baked goods. Additionally, amaranth is an exceptional thickener for roux, white sauces, soups and stews.


If amaranth is such a nutritional powerhouse, why not use it exclusively in gluten-free baking?

Amaranth, by nature, absorbs water very easily. That's what gives it great emulsifying properties. But if amaranth is used solely in gluten-free baking recipes, baked goods become too dense. Breads will not rise properly and pancakes and cookies become too heavy. The challenge and rewards of gluten-free cooking come from combining a variety of gluten free flours, starches and gums that work in unison to mimic the properties of gluten.

By adding amaranth to gluten-free flour blends, sauces, soups and stews you can significantly improve the nutritional quality of your gluten-free diet.

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How to Grow Amaranth

Days to germination: 7 to 10 days
Days to harvest: 120 to 150 days
Light requirements: Full sun
Water requirements: Water only when dry
Soil: Rich and well-drained
Container: Not suitable

Introduction

Amaranth that is grown as a grain crop is related to but not the same as the smaller plant grown for its flowers. Taller grain amaranth does still have the same brilliant colors and flowers though.

It’s not a kind of grass as most grains are, but amaranth is grouped together with the other grains anyway. Amaranth seeds are very high in protein, and its a very high-quality protein closer to what you find in soybeans. Unlike other grain plants, amaranth is quite attractive and blooms in shades of red, burgundy, and purple before the cascading spikes of flowers go to seed. The seeds are the grain that you will be harvesting.

Amaranth can be cooked in various ways, either mixed in dishes or just served by itself like you might do with rice. You can also grind amaranth for a gluten-free flour that makes great pasta. Aside from the protein, amaranth is also high in fiber, iron and phosphorus.

Starting from Seed

Amaranth plants can easily top 5 feet in height and they are fairly bushy. Make sure you plant it where there is lots of space.

You will want to sow your seeds several weeks after the last frost, when the soil has warmed up to at least 65F. Amaranth will not germinate in cold soil, and the seeds may rot if you plant much sooner.

Because it is a much larger plant than other grains, you should not just broadcast seed over your field. The plants will be too crowded. Instead, plant in rows like you would with a crop like corn.

Seeds should be only a quarter inch under the soil, and each plant should be around 10 to 16 inches apart. You can either sow seeds to that spacing, or thin later on once they sprout. The leaves are edible, so you can add the thinnings to a salad rather than waste them.

Growing Instructions

Amaranth is a relatively maintenance-free plant to grow, though you do need to tend to your seedlings for the first several weeks. Its a very slow growing plant and it can be overcome by weeds since you are planting a little late in the season. A thorough cultivating before planting can help kill off the weeds but once the seeds are sown, you’ll have to pull up weed by hand.

New seedlings are actually quite drought-tolerant, so don’t feel you need to rush out and water your tender new plants. Once your amaranth seedlings have a few true leaves, you can water them when the weather is dry.

Containers

The kind of amaranth grown for grain will not grow well in containers, not to mention that you will need at least 6 to 12 plants just to produce a meaningful harvest. If you see seeds or seedlings for smaller amaranth plants, they are likely the floral ornamental kinds and will not produce any edible seeds.

Pests and Diseases

Diseases are seldom a problem with Amaranth, so all you need to worry about are the bugs.

The tarnished plant bug and the amaranth weevil are two that can be a real pest with this crop. The plants bugs will congregate around the growing seed heads and by sucking the fluid from the plant, can stunt the seed production. The weevils are a 2-stage threat with the larvae chewing on the roots and the adults going after the leaves. Both can be controlled with insecticide sprays.

Harvest and Storage

For an additional harvest benefit, you can pick some of the leaves from your plants when young and use them just like spinach. They’re packed with vitamins like calcium, iron and folate. Don’t over-pick though or your later seed crop will suffer for it.

Since amaranth will keep on flowering right up until the first hard frosts, it’s not always easy to tell when there are ripe seeds to harvest. If you shake the flower heads and seeds start to fall out, they are ready. It’s typical to harvest after the first frost.

There are many ways to harvest amaranth seed, and you will have to choose the method that best suits you. For small quantities, you can simply shake each plant over a large bucket to catch the loose seeds. This method make take a little longer to do, but then you don’t have as much chaff and debris to sort out later. Only the very dry seeds will come out this way, so do a second harvest a week or so later to catch any remaining seeds that weren’t ready the first time.

For larger crops of amaranth, you can cut the seed heads off each plant and store them in large paper bags. Leave them someplace well ventilated to make sure all the seeds have completely dried. Then you can knock all the seeds out at once. They should come loose easily, so its not necessary to completely crush the seed heads. Unlike grains like wheat or oats, amaranth doesn’t really need to be threshed in order to free the seeds. Its one of the reasons it’s becoming a popular grain to grow for home gardeners.

Regardless of exactly how you collect the seeds, you will want to clean out any broken stalks or debris. Even if you are very careful, there will always be a few bits of leaves or dirt in with your grains. Using a fan or even just the wind, sift through your harvest high over a container and let the lighter pieces blow away while the heavier seeds fall into the bucket.

Yield will be approximately a pound of grain per dozen plants (roughly).

Amaranth is fairly high in fat, which means it can go rancid eventually. The best way to store it is in the fridge, in a tightly sealed container. Your grain will last up to 6 months when stored this way.