Nutrition Notes By Theresa Stahl, RD, LDN 

Eating is an adventure, especially when we explore new foods. One food worth exploration is amaranth, which has been called both the miracle grain of the Aztecs and the grain of the future.

Although considered a grain, it is not really a true grain. The broad-leaved amaranth plant is related to a common garden weed, pigweed, and to the tumbleweeds of the Southwestern United States.

Its leaves and seeds are both edible. Each grain of amaranth is about the size of a poppy seed. Amaranth has a sweet flavor that has been compared to beets.

Nutritionally, amaranth is high in:

•  fiber; 

•  protein; 

•  calcium; 

•  iron;

•  folacin;

•  magnesium.

The University of California Wellness Encyclopedia of Food and Nutrition recommends the following preparation tips for amaranth:

•  Because plain cooked amaranth is very gelatinous, cook a small portion with other grains such as brown rice. Follow the cooking instructions for the rice.

•  The grains can be toasted like sesame or poppy seeds or stir-fried in a small amount of sesame oil with garlic, onion and peppers.  The grains will pop and puff similar to popcorn.

Toast a tablespoon of seeds at a time in a heavy, ungreased skillet, tossing and stirring them over high heat for a few seconds until they pop. Popped amaranth can be used as breading for baked fish or poultry. 

•  The gelatinous texture of amaranth makes it an excellent thickener for soups and stews. Add it raw during the last half-hour of cooking.