We live in an age where balancing health and life has become one of the biggest priorities. The fast-paced, dynamic life today demands utmost care to live a healthy life. While women today try to balance the various aspects of their lives, including careers, homes, children, hobbies, etc., we tend to overstretch ourselves without realizing its impact in the longer run. However, incorporating superfoods in our daily nutrition will help us stay fit with umpteen health benefits. Amaranth is one such ingredient that can play a vital role in fulfilling our daily nutritional requirements.
What is Amaranth – The superfood
Amaranth needs no introduction. This herbaceous plant comes from Amaranth seeds that were found in northern Argentina around 8,000 years ago. Every part of this plant has its unique use, be it the seeds, leaf, or the oil. Including the healing properties, Amaranth offers varied health benefits.
Amaranth Nutritional Value
Amaranth’s nutritional value increases when combined with different grains such as rice, wheat, etc. It then becomes a complete meal. A portion of Amaranth in your daily diet offers proteins, fibers, calcium, potassium, phosphorus, magnesium & vitamin C. It can be consumed throughout all seasons, especially for women who focus on clean eating and losing weight.
In comparison to Wheat, Corn, and Rice, each portion of Amaranth offers the least quantities of carbs and a considerable quantity of proteins.
For someone who counts their daily calories, the calories in Amaranth or Rajgira are the least in calories. A cup of 100 grams cooked Rajgira has only 80 calories and provides 9.5 grams of protein, which fulfills the daily requirement of proteins, thus aiding weight loss.
Amaranth Health Benefits
Amaranth, the ancient grain, when cooked the right way, offers a host of health benefits such as reducing cholesterol, controlling blood pressure, reducing cancer risk, etc. Since it is high in proteins, it leads to a good digestive system leading to weight loss.
How to consume Amaranth - Recipes
Amaranth can be consumed in seeds or grains, also known as Rajgira (or ram daana). Another option would be to ground it into the flour and make it a part of your meal.
Below are some delicious yet nutritious recipes through which Amaranth can be consumed.
Can be used to make delicious chikki. It serves as one of the most delicious desserts and can be consumed as a mid-meal snack. Every piece of the chikki offers about 9% Protein, 11% Carbohydrates & 12% Fiber, which acts as a good contribution to your daily nutritional requirement. Below is a quick recipe:
- Amaranth Seeds ( Rajgira) - 1 ½ cups
- Ghee 2 tablespoon - 1 cup
- Rock salt A pinch - 1 cup
- Jaggery chopped or powdered -1 cup
- Heat a pan and add the ghee.
- Add the rock salt and jaggery.
- Mix well and cook on a medium flame for about 3 minutes and keep stirring occasionally.
- Add the amaranth seeds and Stir this mixture constantly on a slow flame for about 3-5 minutes.
- Once it comes together, pour it into a tray that is greased with ghee.
- Cut into small pieces in shapes of your choice and let it cool.
- Let it cool for about 30 minutes, and then store the pieces in an air-tight container.
Rajgira can also be crushed to Flour. Rajgira flour is usually relished by people who are Gluten intolerant and is consumed in the form of chapatis, parathas, and dosas.
While Amaranth can be cooked in several ways, below is one of the most basic ways to consume this grain is through a Porridge. Below is the recipe:
- 1 ½ cups water
- ¼ teaspoon salt
Method: Boil water in a medium pot and add amaranth. Further, reduce the heat and simmer. Keep it covered until the liquid is absorbed for about 20 minutes. Once done, serve it piping hot.
Here you have a nutritious one-pot meal ready to eat. You can further add taste by adding some black pepper powder to it.