How to Cook Amaranth to Make the Most of Its Nutrients
Amaranth offers a wide range of health benefits: richer in nutrients than cereals such as corn, wheat, and rice, it is a source of calcium, fiber, iron, and protein. It is also an easily digestible grain, making it a traditional food for people recovering from illness or in the transition from fasting or cleansing. Including this superfood in your meals helps to maintain a healthy and balanced diet. But do you know how to cook amaranth to get the most out of its nutrients?
Amaranth is easier to cook than most grains since its phytate content - a plant compound that interferes with the absorption of beneficial nutrients - is lower than other cereals. Most grains, such as quinoa and even brown rice, need to soak for a long time to eliminate these substances that hinder digestion, others, like amaranth, just have to be cooked properly.
Ratio: 1 cup of the grain to 3 cups of water
Preparation: Boil the water, add the amaranth, and reduce heat to medium. Cover the pan and cook for 20 to 30 minutes, until grains are tender, and water is absorbed. Season with salt just after cooking for a better texture.
For a porridge-like consistency, use a little more water and cook a little more.
How to Use Amaranth
Once cooked, there are endless possibilities of use. Amaranth can be the substitute for any dish that carries rice or couscous. You can use it in salads, mix it with roasted vegetables or add it to a soup. Or you can make it as a breakfast or healthy snack: add nuts, shredded coconut, fresh fruits, and a dash of cinnamon for the perfect bowl.