Amaranth And A Gluten-free Diet

Amaranth is an ancient grain once cultivated by the Aztecs. Related to spinach, beets and pigweed, amaranth has no connection to wheat, making it a valuable addition to gluten-free diets. It is available in whole seeds or as flour. Find amaranth grain alongside rice and other grains and alongside the flour on the baking aisle at many health food stores.

Significance

People with the condition known as celiac disease cannot digest the protein found in wheat, spelt, rye and barley. Foods such as traditional pastas, wheat breads, muffins, cakes and pancakes trigger symptoms such as digestive distress, skin rashes and weakness. Celiac sufferers can eat grains free of gluten, including amaranth, and use the flour to create gluten-free baked goods.

Benefits

Amaranth contains more protein and fiber than any other grain, according to "The Complete Book of Gluten-Free Cooking," with one cup offering 9 g. Per cup, amaranth provides 21 percent of the recommended dietary allowance for fiber, based on a 2,000-calorie diet. It also offers 29 percent of the RDA for iron, 12 percent for calcium, 14 percent for vitamin B6 and folate, 40 percent for magnesium and over 100 percent for manganese. Amaranth is particularly high in the essential amino acid lysine, which you must obtain from dietary sources because your body cannot make it on its own. Lysine plays a role in growth and development, helps the body absorb calcium, facilitates the conversion of fatty acids into energy and helps with the formation of collagen.

Uses

Many celiac sufferers avoid oats because research is unclear as to whether or not they are safe on a gluten-free diet. Cook amaranth grain with milk and dried fruit to serve as an alternative hot breakfast cereal. The grain may also be popped, like popcorn to make a snack. Most commonly, amaranth is ground into flour and used in baking. Some commercial gluten-free cereals feature amaranth as well.

Considerations

In order to use amaranth flour in gluten free baking, you must combine it with other gluten free flours to optimize your product's texture and taste. If you use too much amaranth flour, the center of your cake or bread can be mushy even though the crust is brown and crusty. Amaranth has a slightly nutty flavor that is detectable in baked goods.

Recipes

Amaranth flour may be used on its own to create tortillas. Mix together just 1 ¼ cups amaranth flour with ½ cup water and seasoning. Roll into balls and press into a disc about 1/8-inch thick. Cook in a hot, dry fry pan until browned on either side. Incorporate the grain into a soup, by sautéing leeks and garlic in olive oil. Add in amaranth grain, vegetable stock, a bay leaf, diced carrots, canned white beans and diced tomatoes. Simmer until the grain is fully cooked, approximately 30 minutes.