Gardening

Amaranth, seeds with cardioprotective, antidiabetic and liver protective action

Amaranth , also known ashuautli, is a pseudocereal with high nutritional value that has extraordinary properties and health benefits.

I wanted to bring you this pseudocereal so that you know the most important of amaranth: its nutritional value, benefits and most remarkable properties and how to use amaranth in the kitchen: cooking recipes with amaranth.

Unlike cereals such as spelled , kamut wheat and barley , as it does not have gluten it is totally suitable for celiacs or people who want to eliminate or reduce the consumption of foods with gluten.

Amaranth, like quinoa or quinoa and buckwheat or buckwheat , is a gluten-free food with an excellent nutrient content, therefore, it is beneficial to take care of ourselves during all stages of our life.

Amaranth has been cultivated in America for thousands of years. Incas, Aztecs and Mayas cultivated it and consumed it as the basis of their diet, even the latter considered it a sacred plant.

The amaranth plant is quite tall, it has very colorful and showy flowers and its leaves are wide and large. Both the seeds and the leaves are used from amaranth.

What nutrients does amaranth have?

The nutritional value of amaranth is quite interesting. For every 100 grams of amaranth we are obtaining:

  • 65 grams of carbohydrates
  • 14 grams of complete plant protein of good biological value (with 9 essential amino acids)
  • 7 grams of fat (which includes saturated, monounsaturated, and polyunsaturated)
  • 7 grams of fiber
  • It has vitamins choline, betaine, C, E, B5, B3, B6, B1, carotenes (vitamin A), folates or folic acid (B9), lutein and zeaxanthin.
  • Amaranth is a source of minerals such as phosphorus, potassium, magnesium, calcium, iron, manganese, zinc, copper, and selenium.

For every 100 grams, amaranth seeds provide 370 kcalories.

Amaranth, nutritional and medicinal properties

  • The leaves contain Vitamins A, B1, B2, B3 and C, minerals such as calcium, magnesium, phosphorus and iron, and fiber that helps prevent constipation and diseases of the large intestine. They are an excellent source of antioxidants.
  • Amaranth seed has a higher concentration of plant proteins than cereal seeds, since it has 9 essential amino acids.
  • They are also rich in beneficial fats and substances with great anticancer power (such as beta-sitosterol, squalene and lunasin).
  • Amaranth can be a recommended food in diets to lose weight due to its content of fiber, protein and beneficial fats that keep us satiated for longer. Important for people who want to lose weight.
  • Both the leaves and the grains have a diuretic effect.
  • Amaranth is a natural remedy to help regulate hypertension
  • Phytosterols protect against cardiovascular diseases.
  • These seeds regulate blood sugar levels thanks to their fiber content.
  • They contain folic acid or B9, a vitamin whose consumption should be increased during pregnancy and lactation to prevent problems in the development of the baby.
  • It is an effective remedy against diarrhea
  • Improves digestion, in fact, these seeds are very useful for people with stomach and digestive problems.
  • Amaranth is rich in choline, a vitamin of group B whose deficiency is associated with a greater risk of suffering from diseases such as cancer, cognitive and central nervous system. In addition, this vitamin has anti-inflammatory and hepatoprotective action, that is, it helps to keep our liver healthy.
  • Helps prevent eye ailments due to components such as lutein and zeaxanthin.
  • Amaranth seeds are a healthy energy source.

amaranth benefits

How to cook amaranth: cooking recipes with amaranth

Amaranth is a very complete food especially indicated for stages of high nutrient requirements, such as during growth, pregnancy and lactation and people with great physical demand because they practice sports or because their day to day is very active.

Amaranth leaves and stems are cooked like any other leafy vegetable, and can be added to salads, stews, purees, green smoothies, omelettes, etc.

With amaranth seeds you can prepare the following cooking recipes:

  • A nutritious amaranth milk or plant drink
  • Amaranth cookies
  • Breads
  • Soups
  • Burgers
  • Stews
  • Croquettes
  • Stews
  • falafel
  • Fillers
  • Porridges
  • Purees
  • Take it with sauteed vegetables
  • Amaranth tabouleh
  • Amaranth cous cous
  • Use it as a garnish for other main foods

You can combine it with cereals, legumes , etc. or simply substitute the cereals of the recipes that you usually prepare for amaranth.

Another way to use amaranth is to substitute rice for this pseudocereal.

To boil the amaranth you need a measure of these seeds for two or three of water and in about 15 to 20 minutes it is ready.

Amaranth has a fairly neutral flavor, so it won’t change the flavor of the recipe you add it to.

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