Amaranth

Amaranth is one of the most important groups of edible plants.  Most of the approximately 60 species share similar traits, and many are used worldwide as a nutritious food source for both people and domestic animals. Labeled in North America as an inferior weed called "pigweed" and "superweed," amaranth may turn out to be the plant of the future once the benefits of this seed and vegetable become well known. Approximately 60 species are recognized, and 4,000 to 6,000 different varieties with inflorescences and foliage ranging from purple and red to green or gold. The seeds of Amaranthus species are easy to harvest and easy to cook. People commonly eat amaranth in Asia, Africa, and South America as a main vegetable and grain staple. In some parts of Africa Amaranth provides people with up to 25 percent of their daily protein intake. Amaranth seeds have about thirty percent more protein than corn, rice or wheat, including 0.8 percent lysine, an essential amino acid occurring in proteins. Common grains such as wheat and corn are comparatively rich in other amino acids that amaranth lacks; thus, amaranth and other grains can complement each other. The compounds in amaranth can enhance human growth and development, improve general health, and strengthen immune responses to combat diseases. Studies indicate that amaranth may have some medical benefits, as well, The seeds contain 5 to 9 percent oil; squalene, a substance with anticancer properties; and a beneficial type of vitamin E. And may reduce or combat common diseases such as diabetes, hypertension, liver disease, hemorrhage, TB, HIV/AIDS, wound healing, kwashiork or, marasmus, skin disease and in prevention of coronary heart diseases of the colon. This grain also has good fiber content and supplies vitamins A and C, iron and calcium, and is gluten-free. Some amaranth is drought tolerant and may be quite bitter (usually the larger wild varieties). But in the spring they are young and tender. But many amaranth greens can be great tasting all through the growing season. If you plant the seeds found in the bulk section of a health food store you will probably get a variety with purple in the centers of the leaves (see photo above). This variety does well in Hawaii,  is easy to grow and robust so you might be able to start harvesting edible leaves in a few weeks. To collect the seeds, just shake the dried seed pods in a paper bag. Amaranth Greens Recipes Amaranth greens Ingredients:     1 tbsp extra virgin olive oil or coconut oil     3 to 4 large handfuls of amaranth leaves (picked+washed+pat to dry)     3 to 4 garlic cloves     1/4 tsp salt     2 tbsp water Directions:     Chop the garlic.     Heat a huge skillet on medium high. Wait for the pan to heat before adding oil.     Throw in a few cloves of roasted garlic. Fry for a few seconds before adding in amaranth greens, salt and some water. Cover to steam for a minute. Toss greens to evenly wilt for another minute. Serve hot. Stir in a few drops of soy sauce or  hot sauce, if desired.  Buttered Amaranth greens Ingredients:     butter (or substitute coconut oil)     1 onion, chopped     a few shiitake mushrooms, sliced     2 carrot, halved and sliced     1 or 2 garlic cloves, peeled and chopped     a pinch of salt     turmeric powder     cayenne pepper     2  zucchinis, cubed     butter, extra     a  bunch of  Amaranth leaves, (stems removed), washed and blanched Method:     Heat butter, salt  and cook onion, mushrooms, and garlic till soft. Add the carrots, turmeric and cayenne and cook till carrots are soft, but still a bit crunchy.     Wash the amaranths and remove the stems. Blanch the amaranth  in hot water till bright green.     Add the zucchini and  extra butter if needed, and then add the amaranth leaves. Cook till the zucchini is soft and the blanched amaranth leaves have wilted. Amaranth Green Salad With Asian Dressing     A big bowl full of washed, trimmed, and tossed amaranth greens     Seasonal veggies (like tomatoes, cucumbers, scallions, carrots, celery, zucchini, green beans, etc.) sliced into ribbons or bite-size pieces     1/4 cup olive oil     1/4 cup soy sauce (can be soy diluted with water if it is strong)     3 or more tablespoons of fresh sesame seeds     1 – 3 tablespoons toasted sesame seed oil     1 – 3 cloves crushed and finely minced raw fresh garlic     1 tablespoon (or more) fresh grated ginger     black pepper to taste     (optional) 1 – 3 tablespoons finely chopped fresh basil (unusual basil varieties such as Thai, holy, lemon, and licorice are very good in this recipe)     Mix the greens with the other salad veggies (or simply sprinkle the non-leafy veggies on top).     Mix the oils, soy sauce, sesame seeds, garlic, ginger, black pepper, and optional basil in a bowl and whisk until emulsified.     Just before serving pour the dressing over the salad and use clean hands to lightly toss the vegetables until they are thinly coated. Amaranth with Asparagus and Shrimp Ingredients - cooking oil - amaranth leaves, washed - asparagus, cut in desirable lengths - garlic, crushed and chopped - shrimps, de-veined and cut in halves - paprika powder (optional) - Maggi seasoning (a liquid vegetable based seasoning. Substitue: Soy Sauce). - pepper - hot water 1. Put cooking oil in a very hot pan. 2. Saute' the garlic. 3. Add in the shrimps. Stir well. 4. Put the heat to medium-low. 5. Cover the pan. (You might add some chopped tomatoes.) 6. Add the asparagus. Mix well. (You might substitute blanched Waribi ferns.) 7. Add the amaranth leaves. Mix well. 8. Add water to prevent the pan from drying out. 9. Season the dish with Maggi seasoning, paprika powder and pepper. Amaranth with Scorthalia (Greek) Ingredients: Tender Amaranth leaves and shoots (no stalks), a good large bunch 3 large potatoes, peeled (Or substitute Cassava.) 7 garlic cloves, peeled and pressed or finely shredded 1/3 cup Greek extra virgin olive oil 1/3 cup vinegar (or use wine vinegar) 1 tablespoonful dried Greek oregano Salt and pepper to taste Preparing the Scorthalia:     Fill a medium sized saucepan with water (3/4 or so full) and a dash of salt, place on stove and bring to boil.     Cut potatoes into eighths and add to boiling water. Boil potatoes until soft then drain them and put them in a medium to large sized mixing bowl.     Using a potato masher, or a large fork, proceed to thoroughly mash the potatoes.     Once potatoes have been mashed, add the pressed garlic, along with the olive oil, vinegar, salt and pepper, and resume mashing and stirring to incorporate all the ingredients. Try to ensure that there are no lumps of potato remaining in the mix. When a uniform and creamy state has been achieved, set the Scorthalia aside. Preparing the Amaranth (Vlita):     Soak amaranth leaves and shoots for about 15 minutes in cold water, then rinse them off and set aside.     Bring a large pot of salted water to a boil.     Add amaranth leaves and shoots to the pot and boil for 5-8 minutes until the leaves are a dark green colour and the shoots are noticeably tender. Remove from pot, and place in a colander, run under a stream of cold water, and then set aside to drain for 15 minutes. Serve vlita with a dollop of Scorthalia overtop, and then add a sprinkling of dried Greek oregano and a drizzle of olive oil as garnish. Enjoy this vegetarian Greek food recipe on its own or serve it alongside some grilled fish, either way it will satisfy the palate and appetite. Lentil and Greens Casserole with Millet-Amaranth Crust Serves: 4 Ingredients     Topping:     ½ cup millet     ½ cup amaranth     2 cups vegetable broth     Extra Virgin Olive Oil     Filling:     1 cup french lentils     2 cups vegetable broth     2 tablespoons Bragg liquid aminos     1 tablespoon extra virgin olive oil     1 medium yellow onion, chopped     2 cloves garlic, minced     1 bunch kale, de-stemmed and chopped     1 bunch collard greens, de-stemmed and chopped     1 cup frozen peas Instructions     Add the millet and amaranth to a pot with 2 cups vegetable broth. Bring to a boil, cover, and reduce heat and simmer until all liquid is absorbed. Remove from heat and set aside.     Meanwhile, add lentils, 2 cups vegetable broth, and Bragg liquid aminos to a medium pot. Bring to a boil and then lower to a simmer and let cook until lentils are tender and liquid is evaporated, about 30 minutes.     While grains and lentils are cooking, add the olive oil, onion, and garlic to a pan over medium heat and saute for 5 minutes, until translucent. Add the kale and collard greens and cook for 10 minutes, until just tender. Add the peas and cook an additional two minutes.     Turn on broiler. When lentils and greens are done, mix together and transfer to a casserole dish. Spread the cooked millet and amaranth evenly over the dish. Drizzle with olive oil and broil 4 – 5 minutes to yield a creamy grain topping with a crisp crust. Remove from oven and serve hot. Aaku Pappu (Dal with Greens) from India This is a classic Andhra preparation. Typical greens to use are thotakoora (amaranth) and spinach (palak koora). Serve with rice and Majjiga Pulusu (buttermilk pulusu) or Menthi Majjiga (buttermilk with fenugreek). Ingredients Serves: 4     200g hulled, split pigeon peas (toor dal)     500ml water     500ml water     1/2 teaspoon ground turmeric     1 pinch salt, or to taste     1 (225g) bunch amaranth greens, chopped     2 teaspoons cooking oil     1 teaspoon skinned split black lentils (urad dal)     1 teaspoon mustard seed     1 teaspoon cumin seed     4 dried red chillies     1 pinch asafoetida powder     2 green chillies, cut into large chunks     1 sprig fresh curry leaves Directions     Prep: 15min  ›  Cook:45min  ›  Ready in:1hr     Cook the pigeon peas with 500ml water in a pressure cooker until the water is absorbed and the peas are tender, about 5 minutes.     Bring 500ml of water to the boil with the turmeric and salt; add the amaranth greens and cook until tender, about 5 minutes; drain. Stir the cooked peas into the greens; set aside.     Heat the oil in a small frying pan; cook the lentils, mustard seed, cumin seed and red chillies in the oil until the seeds begin to sputter. Add the green chillies, curry leaves and asafoetida and continue cooking another 30 seconds; immediately stir into the peas and greens. Fish with Amaranth This recipe  calls for 'Grains of Paradise', a very nice spice for fish! It can be pricey but it's a great spice to have. You might substitute fines herbes or Herbes de Provence or fresh herbs of your choice. Ingredients: Fish 2 pieces of white fish, like haddock or catfish 2 tablespoons butter 1 tablespoon olive oil Sea salt Grains of paradise Amaranth Bunch of Amaranth leaves 2 tablespoons butter 1 onion, halved and sliced 2 tablespoons sour cream salt, pepper and nutmeg Directions: Fish Heat a frying pan, pour in the oil and the butter. When hot, fry the fish seasoned with salt and grains of paradise. Allow to brown one side. Amaranth           Rinse the amaranth leaves and chop them coarsely.           Boil for 2 minutes and drain.           Melt butter in a saucepan and brown the onion on medium high heat.           Add vegetables and cream.            Season and cook for a few minutes. Links Amaranth grain recipes Why Plant Vegetables Soon!