Amaranth – Attributes, Nutritional Content, Preparation Method

The cultivation of amaranth has its roots in pre-Columbian times. The Aztecs and Mayans widely cultivated it, together with beans, corn, and potatoes, forming the basis of their diets. Amaranth was also an integral component of religious cults. During festivals, Aztec tribal women would shape a concoction of mixed amaranth grains, combined with honey and human blood, into the forms of gods and snakes. These 'delicacies' were consumed during religious ceremonies. Such practices were so shocking to Spanish conquistadors that amaranth was forgotten for many years. The importance of amaranth to the Aztecs is evident in its mandatory inclusion in the annual tribute to Emperor Montezuma II. Amaranth is not a typical grain but a pseudo-grain. It is an annual, dicotyledonous plant, with scarlet inflorescences at the tips of its stems, hence its common name, charlatan. The color of the flowers can vary depending on the species, with up to sixty different types identified. Amaranth is cultivated not only for use in the food industry but also for ornamental purposes. In Poland, it gained a foothold towards the end of the 1980s. We discovered how unpretentious a plant it is, requiring no top-quality soil and managing well with temporary droughts, using water sparingly. The regions of Poland where it is most commonly grown are the voivodeships of Małopolskie, Lubelskie, and Świętokrzyskie.

Amarantus seeds are rich in nutrients. 100 g contain: 371 kcal, 14 g protein, 7 g fat, 65 g carbohydrates, 7 g fiber, 159 mg calcium (15% of daily requirement), 7.5 mg iron (75% of daily requirement), and 248 mg magnesium (77% of daily requirement).

Amaranthus seeds display a unique set of nutrients, particularly a high amount of high-quality protein and unsaturated fats. Amaranthus contains up to 18% protein, characterized by its exceptional amino acid profile. The seeds are also rich in fiber, especially soluble fiber, which plays a crucial role in maintaining digestive health. Furthermore, amaranthus contains substantial amounts of iron, calcium, and magnesium.

Preparing amaranth seeds is a very simple process. The best proportions are 1/2 cup of seeds to 3/4 cup of water. The seeds should be covered with hot water, placed on fire, and brought to a boil. From that point on, they should be cooked for about 15 minutes until the water evaporates. However, amaranth is not only used for baking. In most hypermarkets, you can find many products containing amaranth seeds as an ingredient - cookies, flakes, flour. The most interesting product, however, is canned amaranth.

The process of exploding amaranth seeds involves subjecting them to the action of hot steam under high pressure, enabling the expansion or rupture of the internal structure of the seeds, making them lighter. Amaranth popping boasts a nutty flavor and is an excellent treat or addition to yogurt. In India, amaranth seeds are traditionally prepared similarly to corn, roasting them and using them to cook a fried dish. Unfortunately, the costs of amaranth compared to traditional grains in Poland remain high. However, it is worth varying one's diet and trying everything healthy.