Recipe for July
Amaranth seed is high in protein (15-18%) and contains significant amounts of lysine and methionine, two essential amino acids that are not frequently found in grains. It is high in fibre and contains calcium (double that of milk), iron (5 times that of wheat), potassium, phosphorus, and vitamins A and C.
Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans. Cooked amaranth is 90% digestible and because of this ease of digestion, it has traditionally been given to those recovering from an illness or ending a fasting period. Amaranth consists of 6-10% oil, which is found mostly within the germ. The oil is predominantly unsaturated and is high in linoleic acid, which is important in human nutrition.
The amaranth seeds have a unique quality in that the nutrients are concentrated in a natural "nutrient ring" that surrounds the center, which is the starch section. For this reason the nutrients are protected during processing.
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Amaranth with spinach tomato mushroom sauce
Ingredients (serves 4)
- 1 cup amaranth seed
- 2-1/2 cups water
- 1 tablespoon olive oil
- 1 bunch spinach (or young amaranth leaves if available)
- 2 ripe tomatoes, skinned and coarsely chopped
- 1/2 pound mushrooms - sliced
- 1-1/2 teaspoons oregano
- 1 clove of garlic minced
- 1 tablespoon onion minced
- Salt and pepper to taste (or use a salt substitute)
Method:
- Add amaranth to boiling water, bring back to boil, reduce heat, cover and simer for 18-20 minutes
- While amaranth is cooking, wash spinach, then simmer until tender. Dip tomatoes into boiling water to loosen skin, then peel and chop
- Heat oil in a skillet over medium heat and add garlic and onion. Sauté approximately 2 minutes. Add tomato, musrooms, basil, oregano, salt, pepper and 1 tablespoon of water
- Drain and chop spinch and add to tomato mixture. Cook an addition 10-15 minutes, stirring occasionally.
- Lightly mash tomato as it is cooking
- Stir the sauce into the amaranth or spoon it on top
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