Amazing Amaranth

Amaranth was a staple grain of the ancient Aztecs who called it a "super food". Now grown in the US, as well as South America and Mexico, this broad-leafed plant produces florets containing thousands of tiny grain-like seeds about the size of poppy seeds. They range in color from off white, tan or light brown and have a slightly sweet, nutty and toasty flavor. 

A nutritional powerhouse, amaranth is high in iron, protein, fiber, calcium and other nutrients. It is often referred to as a "pseudo-grain, like buckwheat and quinoa, because its nutrient profile and uses are similar to true cereal grains. 

The entire amaranth seed is used in a variety of ways making it an excellent addition to the gluten-free diet. Amaranth is available as a whole seed, flour, toasted bran flour, puffed cereal and snacks. Here is some information about the seed, flour and bran, as well as a bread recipe using amaranth flour.

Whole Grain Amaranth Seed

Combine 1 part amaranth with 2 parts liquid (water, gluten-free broth or fruit juice) in a heavy-bottomed saucepan. Bring to a boil and then gently simmer for approximately 20-25 minutes or until all the liquid is absorbed. Stir frequently to prevent lumps. Do not overcook, as it becomes gummy. Turn off the heat and let stand, covered, for five minutes. Serve as a side dish to replace rice or potatoes.

Can be mixed with beans for a main dish; added to rice and cooked together for a unique flavor; used to thicken stew or soups.

For a hot cereal, cook in fruit juice or water. Add chopped dried fruits and nuts.   

Amaranth Flour

Amaranth flour is best combined with other gluten-free flours because of its high moisture content. It can be used to make pancakes, breads, flatbreads, muffins, cookies and other baked goods. Products with amaranth often brown more quickly so they may need to be tented during the last third of the baking time. The flour can also be used to thicken gravy.  

Toasted Amaranth Bran Flour

It can be used to replace amaranth flour.

Ancient Grains Bread Recipes

Ancient Grains Bread 

(Mixer Method) 

Here’s a quartet of healthy grains - sorghum, amaranth, cornmeal and quinoa- combined in a soft-textured, nutritious loaf that’s perfect for sandwiches. 

Makes 15 slices (1 per serving) 

• 9- by 5-inch (2 L) loaf pan, lightly greased 
• 1 cup sorghum flour (250 mL)
• 2/3 cup amaranth flour (150 mL) 
• 1/2 cup cornmeal 125 mL (125 mL) 
• 1/4 cup quinoa flour (50 mL)
• 1/3 cup tapioca starch (75 mL) 
• 1/3 cup packed brown sugar (75 mL) 
• 1 tbsp xanthan gum (15 mL) 
• 1 tbsp bread machine or instant yeast (15 mL) 
• 11/2 tsp salt (7 mL) 
• 2 eggs  
• 1 egg white  
• 1 cup water (250 mL) 
• 2 tbsp vegetable oil (25 mL) 
• 1 tsp cider vinegar (5 mL) 

Tip: Substitute 1/4 cup (50 mL) liquid egg whites for the egg whites and 1/2 cup (125mL) liquid eggs for the whole eggs.

To make this recipe egg-free, omit eggs and egg white from the recipe. Combine 

1/3 cup (75 mL) flax flour or ground flaxseed with an additional 1/2 cup (125 mL) warm water. Set aside for 5 minutes. Add with the liquids. You may need to increase the baking time by 5 to10 minutes.

1. In a large bowl or plastic bag, combine sorghum flour, amaranth flour, cornmeal, quinoa flour, tapioca starch, brown sugar, xanthan gum, yeast and salt. Mix well and set aside. 

2. In a separate bowl, using a heavy-duty electric mixer with paddle attachment, combine eggs, egg white, water, oil and vinegar until well blended. With the mixer on its lowest speed, slowly add the dry ingredients until combined. Stop the machine and scrape the bottom and sides of the bowl with a rubber spatula. With the mixer on medium speed, beat for 4 minutes. 

3. Spoon into prepared pan. Let rise, uncovered, in a warm, draft-free place for 60 to 75 minutes, or until dough has risen to the top of the pan. Meanwhile, preheat oven to 350°F (180°C). 

4. Bake for 35 to 45 minutes, or until loaf sounds hollow when tapped on the bottom. Remove from the pan immediately and let cool completely on a rack.

NUTRITIONAL VALUE 
per serving 

• Calories 135 
• Fat, total 3 g 
• Fat, saturated 0 g 
• Cholesterol 25 mg 
• Sodium 248 mg 
• Carbohydrate 23 g 
• Fiber 2 g 
• Protein 4 g 
• Calcium 20 mg 
• Iron 2 mg 

Ancient Grains Bread

(Bread Machine Method)

• 1 cup sorghum flour (250 mL) 
• 3/4 cup amaranth flour (175 mL)
• 3/4 cup cornmeal (175 mL)
• 1/4 cup quinoa flour (50 mL)
• 1/2 cup tapioca starch (125 mL) 
• 1/3 cup packed brown sugar (75 mL)
• 1 tbsp xanthan gum (15 mL)
• 3/4 tsp bread machine or instant yeast (4 mL)
• 11/2 tsp salt (7 mL)
• 11/4 cups water 300 mL
• 2 tbsp vegetable oil (25 mL) 
• 1 tsp cider vinegar (5 mL) 
• 2 eggs, lightly beaten  
• 2 egg whites, lightly beaten 

Tip: Substitute 1/4 cup (50 mL) liquid egg whites for the egg whites and 1/2 cup (125 mL) liquid eggs for the whole eggs

To make this recipe egg-free 

Omit eggs and egg whites from the recipe. Add 4 tsp (20 mL) powdered egg replacer with the dry ingredients. Increase yeast to 2 tsp (10 mL). Increase water by 1/4 cup (50 mL). This flavorful egg-free loaf is shorter than some. 

1. In a large bowl or plastic bag, combine sorghum flour, amaranth flour, cornmeal, quinoa flour, tapioca starch, brown sugar, xanthan gum, yeast and salt. Mix well and set aside. 

2. Pour water, oil and vinegar into the bread machine baking pan. Add eggs and egg whites. 

3. Select the Dough Cycle. As the bread machine is mixing, gradually add the dry ingredients, scraping bottom and sides of pan with a rubber spatula. Try to incorporate all the dry ingredients within 1 to 2 minutes. When the mixing and kneading are complete, remove the kneading blade, leaving the bread pan in the bread machine. Quickly smooth the top of the loaf. Allow the cycle to finish. Turn off the bread machine. 

4. Select the Bake Cycle. Set time to 60 minutes and temperature to 350°F (180°C). Allow the cycle to finish. Remove loaf from the pan immediately and let cool completely on a rack.

NUTRITIONAL VALUE per serving 

• Calories 151 
• Fat, total 3 g 
• Fat, saturated 0 g 
• Cholesterol 25 mg 
• Sodium 252 mg 
• Carbohydrate 27 g 
• Fiber 2 g 
• Protein 4 g 
• Calcium 21 mg 
• Iron 2 mg 

Used with permission from:

Complete Gluten-Free Cookbook: 150 Gluten-Free, Lactose-Free Recipes, Many with Egg-Free Variations

By Donna Washburn and Heather Butt
www.bestbreadrecipes.com

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