Loaded with iron and other minerals, amaranth is tasty, traditional, and a good addition to any kitchen. Iron rich foods like amaranth are important tools in fighting the rates of iron deficiency in the United States, which are about 10% of young women and children. You may enjoy amaranth as a morning porridge like you would a hot breakfast cereal, as an entree along with tomatoes and olive oil, or as a side dish smothered in high-quality olive oil. Amaranth is quite versatile but to get the most iron content from amaranth, ensure that this food be prepared properly to reduce the mineral blockers inside the amaranth itself, a limiting issue of iron rich foods in both the grains and legumes family.
Amaranth is high in a mineral-inhibitor called phytic acid which binds to iron and keeps your body from absorbing them. Although the nutrient profile of amaranth is outstanding, you will only benefit from them if you take specific steps to reduce the phytic acid. Plan to soak the amaranth before cooking it and you will both limit the phytic acid and reduce your cooking time too.
To reduce the phytic acid, soak it in warm water (at least body temperature) overnight. Soak it in the content of water that the recipe calls for, generally about two parts water for one part amaranth. Soak the amaranth overnight. A morning soak works well for a dinner entree. Soak the amaranth in warm water — over 100 degrees — and place it in a warm area of your kitchen to lower the phytic acid. Cover the amaranth with a towel while it soaks to keep out dust and bugs. You can further reduce the phytic acid by adding a bit of lemon juice or yogurt to the mixture. Just use plain water if the lemon or yogurt do not appeal to you.
After soaking, simply transfer the amaranth to a suitable saucepan. The amaranth should cook in about half the time it normally would without soaking. Soak it in a saucepan and move the saucepan to the stovetop when you are ready for cooking. Now that you have taken the step to soak your amaranth, prepare the amaranth as usual, but appreciate the fact that you will be benefiting from more of its nutrients because of the procedures to reduce phytic acid.
Amaranth is a great addition to a healthy diet, in fact it will make it healthier still. It is a versatile food that prepares easily and adds iron and other minerals to your diet. It is one of the great iron rich foods. Enjoy amaranth in your cooking and maintain healthy levels of iron.
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