AMARANTH
A gluten free, nutrient-rich raw material with ancient roots
Amaranth is an ancient plant that is becoming increasingly important as a gluten-free raw material. Originally from South America, amaranth was prized by the Incas, Aztecs and Mayans thousands of years ago. Amaranth seeds are rich in high-quality proteins, vitamins, minerals and fiber, making them a valuable addition to a healthy diet. As amaranth does not contain gluten, it is particularly suitable for people with coeliac disease or gluten intolerance. Its versatility in use, whether as flour, flakes or cooked seeds, makes amaranth a popular ingredient in the modern kitchen.
Small but “ohoo”. Thanks to their versatile suitability, the small grains adorn every good kitchen and, thanks to their valuable ingredients, are also part of a varied diet for athletes, vegetarians, vegans and people with gluten intolerance.
The pseudo-cereal is one of the oldest cultivated plants and was used as a staple food by the Incas and Aztecs. Nowadays, it is mainly grown in South and Central America as well as in Europe. If you enjoy gardening in your free time, you can easily grow amaranth in your own garden. The plant, which botanically belongs to the foxtail family, is very undemanding in terms of soil, but likes sunny and only moderately cold conditions. In summer, the one to three meter high plant enriches the garden with its red and orange flowers. Seeds and leaves can be harvested in the fall.
Amaranth has its origins in the Andean regions of South America, where it was cultivated by the Incas, Aztecs and Mayans over 5,000 years ago. These ancient cultures valued it not only for its nutritional benefits, but also for its cultural and ritual significance.
Today, amaranth is grown in many parts of the world as it adapts well to different climates. It prefers warm weather and well-drained, nutrient-rich soil. Cultivation is relatively uncomplicated, as amaranth is resistant to many pests and diseases. In recent decades, the production of amaranth has also become established outside South America, particularly in North America, Europe and Asia. Its ability to thrive in different environments, as well as its nutritional benefits, have contributed to amaranth being valued as a valuable commodity worldwide.
The pseudocereal is gluten-free, particularly well tolerated and provides lively variety in your own kitchen. Not only the grains but also the leaves are a delight. With their nutty aroma, they can be mixed into salads like spinach, for example.
- High nutrient content: Amaranth is characterized by its particularly high content of high-quality proteins, which contain all the essential amino acids. It is also rich in fiber, vitamins (such as vitamins A, C and B vitamins) and minerals (including iron, magnesium, calcium and phosphorus).
- Gluten free: As a gluten free grain, amaranth is ideal for people with coeliac disease or gluten intolerance. This makes it an important alternative for a variety of gluten-free diets.
- Variety: Amaranth can be used in a variety of ways. The seeds can be cooked, ground or processed as flakes. The leaves of the plant are also edible and can be used like spinach.
- High resistance: Amaranth is remarkably resistant to pests, diseases and unfavorable weather conditions. This robustness makes it a reliable crop that can thrive even under suboptimal conditions.
- Energy and immune boosting: The high antioxidant content, especially quercetin and beta-carotene, supports the immune system and has an anti-inflammatory effect. The rich mix of nutrients also provides sustained energy and vitality.
Sustainability: Amaranth is an environmentally friendly plant as it requires little water and improves soil fertility thanks to its deep roots. This contributes to sustainable agriculture and reduces the need for chemical fertilizers.
These special features make amaranth a valuable component of a balanced diet and a promising crop for the future.
Due to the large seedling in relation to the endosperm, amaranth grains are real nutrient packets. Rich in the minerals magnesium, calcium and iron as well as vitamins B1 and E, they are therefore increasingly popular with athletes. Vegetarians and vegans respect these little powerhouses due to their high vegetable protein content. Most of the grains consist of unsaturated fatty acids. These have a positive effect on cholesterol levels. Their high fiber content is also remarkable and keeps the metabolism on its toes.
Amaranth is not only a nutrient-rich superfood, but also contains a variety of healthy ingredients that make it particularly valuable:
- Proteins: Amaranth has a high protein content of around 13-15% and contains all nine essential amino acids, making it a complete source of protein. Particularly noteworthy are the amino acids lysine and methionine, which are less present in many other plant-based foods.
- Dietary fiber: With approximately 7–10% fiber, amaranth supports digestion and promotes healthy gut function. The fiber also helps regulate blood sugar levels and promotes a long-lasting feeling of fullness.
- Vitamins:
- Vitamin A: Promotes eye health and the immune system.
- Vitamin C: Acts as an antioxidant, supports the immune system, and enhances iron absorption.
- B-Vitamine: Amaranth contains various B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and folate, all of which are important for energy metabolism and cell health.
- Minerals:
- Iron: Important for the formation of red blood cells and oxygen transport in the body.
- Magnesium: Supports muscle function, the nervous system, and energy metabolism.
- Calcium: Contributes to bone health and muscle contraction.
- Phosphorus: Essential for bone formation and energy metabolism.
- Antioxidants: Amaranth contains various antioxidants such as quercetin, beta-carotene, and vitamin E, which help neutralize free radicals and prevent cell damage.
- Healthy Fats: The seeds contain a small amount of healthy unsaturated fatty acids, which are important for heart health and cell structure.
- Saponins: These natural compounds have antioxidant and anti-inflammatory properties but can also have a slightly bitter taste in large amounts.
The combination of these components makes amaranth a nutrient-rich and health-promoting addition to the diet..
Preparation Tips
Amaranth tastes sweet when popped in muesli, muffins, and cakes, or as a pudding with poppy seeds and fruity compote. When cooked savory, it can be used in colorful salads with vegetables and feta, as a creative side dish or patty, as an ingredient in casseroles or vegetarian fillings, and in herb crusts on fish or meat, showcasing its flavorful nature. For cooking, use three times the amount of water, and the small grains will cook in about 30 minutes.