All About Amaranth Superfood - Benefits, Recipes & More
Amaranth is a pseudocereal that has earned the formidable status of ‘superfood’ over the years. This flour is derived from the seeds of a plant which is known as Amaranth.
This grain has a number of benefits that can provide wholesome goodness to the consumer. This South American grain is almost 8000 years old and its relevance in the modern lifestyle has started getting highlighted. (1)
One can definitely make it a part of their dietary regime to balance out their nutritional intake.
Different names of Amaranth flour
Amaranth flour is known by many names throughout the world. In India it is commonly known as Rajgira ka atta. Apart from that, this flour is also known as African spinach, bush greens, callaloo, Chinese spinach, Golden grain of the Gods and many other names.
The several Amaranth flour benefits have made this grain a highly sought after ingredient in healthy cooking.
Nutrition Value in Amaranth flour
Amaranth has the following nutritional values
- One cup of cooked amaranth has nearly 250 calories.
- It contains almost nine grams of protein.
- It is infused with the goodness of almost 3 grams of fat.
- One cup of cooked Amaranth has nearly 46 grams of carbohydrates and nearly five grams of fibre.
Benefits of Amaranth Atta
We have put together a list of Amaranth flour benefits that elucidate the positive effects of this prodigal grain.
1. It is gluten free
Amaranth flour is gluten free and it can be used for making a number of dishes. This is a perfect addition to the dietary regimes of those people who wish to embark upon a gluten free diet.
2. It can help you in managing cholesterol levels
Amaranth flour has a rich quotient of polyunsaturated fatty acids which can be super useful in managing cholesterol levels. (2)
3. It is a good source of plant-based protein
Amaranth is a great source of plant-based protein. Amaranth flour snacks and dishes contain all the essential amino acids that can provide a wide range of benefits to your body. (3)
4. It has anti-inflammatory properties
At times, our body goes through an allergic reaction due to the production of an immunoglobulin E. (4) Amaranth flour can impede the production of this particular antibody, thereby reducing inflammation.
5. It can even aid hair growth
There have been studies to suggest that Amaranth flour has an impressive quotient of an amino acid called Lysine. This particular amino acid can play a vital role in making your hair strong thereby augmenting its growth.
6. It is a good source of fibre
Amaranth has stellar fibre content which makes it possible for you to feel full and satiated for long. Consumption of dietary fibre is associated with better digestive functions as well.
Amaranth snacks
If you are looking for some amazing Amaranth flour snacks, you can check out I Say Organic to take your pick.
1. Amaranth mini bars
These are baked mini bars which are available in appetising flavours like amaranth mini bar vanilla, amaranth mini bar cinnamon flavour and amaranth mini bar cardamom are power packed with nutrients and they are ideal for consumption for breakfast or for a mid-meal snack.
2. Amaranth namkeen
This savoury delight is infused with the goodness of curry leaves, villi and mustard seeds. You can have this Amaranth namkeen with tea or coffee or enjoy this flavourful snack in between meals. We have amaranth and rice namkeen that you can have as a healthy snack.
3. Amaranth and Ragi nachos
If you like nachos as much as we do, then you are going to absolutely love these baked Amaranth and ragi nachos. Our unique recipe gives healthy properties and delicious taste to this snack so that you can enjoy it guilt free. We have Amaranth & Ragi Nachos Spiced, Amaranth & Ragi Nachos Classic Salted, Amaranth & Ragi Nachos Tangy Tomato and nachos combo pack too.
Recipes using amaranth flour
We have put together a few Amaranth flour recipes for you to take note of :
1. Amaranth biscuits
Ingredients
- Amaranth flour
- Olive oil
- Salt to taste
- Water
- Baking powder
- Herbs of your choice
Method
Mix all the ingredients in a bowl. Preheat your baking at 180 degrees Celsius. Take small amounts of dough and spread it in equal shapes on a parchment paper. Place the parchment paper on a baking dish and bake your biscuits for 25-30 minutes. Your biscuits are ready to be served with homemade hummus or any dipping sauce of your choice.
2. Amaranth tikkis
Ingredients
- Amaranth flour
- Potatoes (boiled, peeled and mashed)
- Salt to taste
- Grated ginger
- Green chillies
- Garam masala powder
- Coriander powder
- Cumin seeds
- Cooking oil of your choice
Method
Mix the grated potatoes with all the condiments and Amaranth flour. Make small tikki-like pieces of the dough and keep it aside. Put some cooking oil on a skillet and let it become warm. Put the tikki on the skillet and cook it until golden brown. These Amaranth tikis are ideal for serving with tea on a rainy day. You can even serve it to your guests and the best part is that it doesn’t take long to cook.
3. Amaranth Barfi
Ingredients
Method
Dry roast Amaranth flour on low heat and keep it aside. After that, dry roast the cashews and keep that aside as well. Take a pan and mix jaggery and water in it. Put it on low flame and let the mixture cook until it gets a thick yet liquify consistency. Take the pan off from heat and mix the rest of the ingredients in it. Pour the mixture on a parchment paper, greased with ghee. When it solidifies and cools, cut the burfi into shapes of your choice. You can enjoy this as dessert or a mid meal snack.
4. Amaranth pancakes
Ingredients
- Amaranth flour
- Bananas or any other fruit if your choice
- Baking powder
- Rolled oats
- Jaggery
- Milk
- Cooking oil of your choice
Method
Make banana puree and add it to the rest of the ingredients. Add some milk to the mixture to achieve a smooth consistency. Make pancakes or waffles of your choice and serve it to children as a part of a healthy breakfast. You can even enjoy these pancakes as a sweet dessert option after your meals.
5. Rajgira ladoos
Ingredients
- Amaranth flour
- Ghee
- Jaggery
- Cardamom powder
- Dry fruits of your choice (chopped and grated)
- Roasted peanuts
Method
Add Amaranth flour and ghee to a big bottomed pan and roast till the colour changes to golden brown. After that, add jaggery l, dry fruits and other ingredients to the pot after you have switched the flame off. Mix everything properly and then roll ladoos from the dough. You can store these ladoos in an airtight container and keep them stored safely for about a month.
FAQs
Q1: Can you consume Amaranth flour daily?
Yes, Amaranth is a naturally occurring gluten-free grain that is a powerhouse of protein. You can safely include Amaranth flour in your daily diet and use it to make rotis, breads or anything of your choice. By incorporating Amaranth flour into your daily diet you can enjoy its numerous health benefits.
Q2: Is Amaranth fattening?
This fluent free pseudocereal is packed with impressive fibre content and many other essential amino acids and nutrients. It can play a vital role in helping you manage your weight loss journey. Amaranth flour isn’t fattening as such but if you use it with ghee to make burritos and ladoos, you have to be careful about the quantity of these snacks you consume in a day to avoid piling on extra calories.
Q3: Can everybody consume Amaranth flour?
Yes, anyone who wishes to experience the Amaranth flour benefits can incorporate this flour in their daily diet. Having said that, it is advisable to make sure that you are not allergic to this flour before you make it a part of your meal plan.
Q4: Can I have this flour if I wish to follow a gluten free diet?
Yes, Amaranth flour is perfect for those who wish to follow a gluten free diet. While trying out various Amaranth flour recipes, you should be careful about the ingredients you mix it with to ensure that your final dish is gluten free.
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