AMARANTH: SOLUTION TO THE PROBLEM OF HEALTHY FOOD

Автор - | 07.03.2019

Amaranth is a very attractive plant for cooks. A set of products from amaranth in the kitchen provides such a space for creativity, which no other culture can boast of. Even more: if the house has amaranth grains, groats, amaranth flour, amaranth oil and amaranth greens – preferably fresh, but not bad and dried, you can make some simple Amaranth + vs + Popped + Amaranth food without using any additional ingredients (except salt and sugar, but without them, especially without sugar, you can do). On these dishes, you can safely live at least a week – then just get bored, although again, if necessary, it is possible to eat one amaranth for much longer. You do not have to worry about health, because with the harmonious combination of the products listed above, the human body will receive all that it needs – healthy proteins, fats, carbohydrates, vitamins and minerals.

How does all this “fit” in one plant? Very simple:

Amaranth grains will provide human protein.
The protein content in amaranth grains is one of the highest among analogues. According to the studies that were mentioned in this article, the protein in amaranth grains is as close as possible to amaranth seeds of the so-called “ideal protein” that is computed. “Ideal protein” is a protein that is absorbed by the body of a mammal (to which, as we know, humans also belong) by 100% and contains all the necessary amino acids.

If the absorption of amaranth protein is still not one hundred percent (no single product can boast of one hundred percent), then the second requirement is completely consistent with the protein contained in amaranth: it contains all the essential amino acids (including “children’s”, that is, they are essential only in the child’s body ). In addition to them, in amaranth there are also replaceable amino acids that facilitates the work of the organism, since it has to synthesize them in smaller quantities.

The human body can completely get the necessary fats from amaranth oil.
Amaranth oil of the first cold-pressed (not refined and not the second extraction) contains the unsaturated fats necessary for a person – omega-3, omega-6 and omega-9. These are the fats that are involved in the formation of organic tissues, support immunity and contribute to the rapid and high-quality work of the brain. Saturated fats, which, in contrast to unsaturated, simply saturate a person with energy (calories), and in the absence of energy consumption are deposited in the form of fatty layers, in the oil of this plant is much less than unsaturated. It is worth noting that unsaturated fats are rarely found in foods and the average person consumes them in insufficient quantities, which leads to various diseases of the liver, kidneys, blood vessels and other organs, whose tissues require constant “nourishment” by unsaturated fats, more precisely, their processed products the body. In detail about the fats in amaranth oil, we told in the material “Amaranth oil – fats that help to lose weight.”

In addition, amaranth oil contains squalene – an element that practically does not get into human food with other products, but which is not only necessary for the health of internal organs, but also provides a healthy appearance. How – read also in our previous articles.

Amaranth cereals porridge is a source of healthy carbohydrates.
Like fats, carbohydrates are different: some are just calories, others perform some more functions. Dietary fiber or fiber is carbohydrates that cleanse the gastrointestinal default-img-44994 tract. Creating a mass in the stomach, they pass through the intestine with a kind of “lump” and “clean off” from its walls what has not been digested before. Thus, toxins are also eliminated from the body, which can be difficult to eliminate without dietary fiber.

The bulk of amaranth porridge (as well as porridge from a number of other cereals and flakes — buckwheat, oatmeal, etc.) are dietary fibers. Also amaranth cereals include a number of other chemical elements, details of which can be found in the material “Deciphering the nutritional value of amaranth cereals”.

Vitamins and minerals of a person will be saturated with amaranth leaves.
Amaranth leaves contain five microelements, five macronutrients, as well as a number of vitamins. The amount of vitamins varies depending on how and how the leaves are processed. Most of all nutrients, of course, in fresh leaves of amaranth. In detail about the value of this product for the body, we wrote in this material.

Thus, amaranth really solves the problem of healthy nutrition, if not 100% (some minerals in amaranth are still absent), then about 80% – exactly. And this is a find for people who do not like to fill kitchen cabinets with lots of different ingredients, as well as for those who do not particularly like to cook, but want to keep healthy and do without semi-finished products, other fast food products and finished products with a lot of preservatives.

The combination of amaranth with other simple products
Most recipes on the Internet sin because the ingredients are necessarily found, if not harmful, then useless product, which is needed to enhance or improve the taste, but has no nutritional value and increases the number of calories in a dish. Examples can be a lot. Here and fats, such as margarine, refined sunflower oil, thermally processed butter and so on; here is photo mayonnaise, ketchup; There are a lot of canned foods here, including those vegetables, which in canned form lose 90% of useful properties, and much more.

You can find recipes for healthy food, where all of the above will not be at all or will be in an extremely small amount for the body. But they also have a drawback: in almost every recipe an ingredient is found that is rarely found in the kitchen of a person who is cooking on “you.” Sometimes too expensive products flicker, sometimes too rare, often – both together. Fans of healthy food from a small number of simple products are in difficulty.

We set out to select a list of products for such people. This list will fully provide a person with everything you need if there are amaranth flours, grains, cereals, oil and leaves in the house. Products from our unique selection possess a number of qualities that unite them:

  • in their chemical composition there are elements necessary for man, that is, they are not all useless and, all the more, not harmful, but bring some benefit;
  • they are easy to find on any fairly large market or wholesale supermarket;
  • they are often affordable;
  • They can be combined with each other and with amaranth in different variations, i.e. there is no such product that would be suitable only for one or two dishes;
  • they are all combined with amaranth.

As for the last item, the products from this list can be a component of amaranth dishes, and can be the basis to which amaranth is added to improve the taste – and without any harm to health.

9 simple foods + amaranth = healthy food
Carrot. Amaranth is not enough vitamin A, in particular, beta-carotene. Raw (and to a lesser extent thermally processed) carrots will fill this shortcoming: 100 g of this product contains 166% of the daily dose of beta-carotene.
White cabbage. In it, in addition to vitamin C, which is in amaranth leaves, two trace elements are present in rather large quantities, which are not present in amaranth and which are necessary for humans – cobalt and molybdenum.
Fig. It is rich in macronutrients such as silicon, which is absent in amaranth. Also in rice allergiya-na-fig-2 contains a large amount of vanadium – a trace element that is involved in the metabolism of carbohydrates and fats, reduces the production of cholesterol and has a beneficial effect on the nervous system, including the vegetative one (and all this reduces the risk of cardiovascular diseases, including very common vegetative-vascular dystonia). However, rice in some people has a negative effect on digestion. In this case, it can be replaced by millet, barley or beans.
One of the last three products – millet, barley or beans – should also be included in the diet: they contain a trace element essential for the hematopoietic system – nickel, which is also absent in amaranth.
Salt. The need for chlorine is satisfied with ordinary table salt, and since a person needs only about 1 mg per day, you should not overdo the dishes on purpose. The need for sodium is also satisfied in the same way, which is also present in amaranth, but in small quantities.
Eggs 150 g of egg yolk provides a person with the daily iodine rate, and egg white provides the daily rate of sulfur, which is known as the “mineral of beauty”.
Tea. Ordinary brewed tea, with or without sugar, contains fluoride. In order to meet the daily need for this trace element, you need to drink two or three large cups a day. Fluorine is also found in almost any fish and in walnuts, so if you have these products in the menu, it is better to reduce the amount of tea, since the upper limit of fluoride intake per day is 10 mg. Also, tea in combination with amaranth will provide the daily need for potassium, which is contained in both products.
Potatoes. It contains chromium – a trace element that promotes the absorption of glucose (that is, all the sugar, which is considered unhealthy), reduces the risk of diabetes. Also a lot of chrome in seafood.

Beets and / or onions. Boron is a trace element that is also absent in any amaranth products and which is necessary for the formation of cell membranes and bone tissue.
Nine listed products plus amaranth grains, leaves and oil will provide basic human needs for all the chemical elements that the body needs to receive with food. To this database, you can add a useful “add-in” of three types of products:

Milk, or cottage cheese, or sour cream, or ryazhenka, or kefir – all this is as low as possible. If the consumption of insufficient amounts of amaranth, there is a shortage of calcium, dairy products will replenish it. However, 300 g of amaranth per day will also provide the necessary amount of calcium.

B) Any sweet fruits and berries. They will provide the person with the necessary sugars and, with a lack of one or another vitamin, will make up for it. Their varieties are best alternated. The most useful are black currants, apricots, gooseberries, cherries, raspberries, oranges and kiwi.

B) Already mentioned fish. In addition to the above macro and microelements, vitamin D is abundant in it in a large amount. By consuming all the above products with amaranth, a person will receive the required amount of this vitamin, but all products at once are difficult to include in the daily menu. To avoid a shortage of vitamin D, it is good to periodically add to the diet fish or other food containing this vitamin.

The final touch of this list – and a healthy diet – is nuts and dried fruits. The most useful nuts are almonds and walnuts. From dried fruits is to provide dried apricots and prunes. But when you include these products in the diet, you need to be careful: they contain quite a lot of micro and macro elements that are on our list, so if you use them uncontrollably together with amaranth, an overdose of one or another chemical element can occur.

For the rest, a person does not need anything more for healthy and nutritious food – no expensive overseas delicacies. Perhaps the main difficulty here is not to spoil a healthy meal with unhealthy supplements. Therefore, we have prepared several simple and really healthy recipes that will retain all the useful properties of both the products from the list and amaranth.

Healthy, simple and tasty food with amaranth and from amaranth
How to save protein?
There are several varieties of amaranth with a very high protein content. It is usually these varieties that are used to make amaranth cereals, the grains of these varieties are sold as “unconventional” food, most often they can be found in specialized stores for raw foodists. But there is one snag: if the protein content of raw amaranth grain is really very high, then in the grits, Use-Amaranth-Final, which is produced by heat treatment, the percentage of healthy protein is noticeably reduced, and in boiled grits it is even less. “Well, now, are there raw grains?” You ask.

Not. The amaranth grains soaked in cold water really retain all of their chemical composition, but such food is absorbed in the human body, which is not adapted to such a diet (like that of raw food eaters), is much worse. There is a simple way out – steamed fresh amaranth cereal. Some chemical elements are lost and with such processing of grain, however, the main part of essential amino acids – that is, the protein we need – is preserved.

For cooking it is better, of course, to use a full-fledged steamer – gas or electric (no difference), but you can even get by with the “grandmother’s” method and hang a small sieve with amaranth grain in a saucepan with boiling water. The main condition is that the lid tightly close both the sieve and the pan and keep steam losses to a minimum. Using a saucepan and a sieve, it will take longer to boil the grain and the porridge will end up more dry, but the safety of the protein will be higher than when cooking grain in a double boiler in a rice bowl. In the latter case, some of the nutrients will still digest, although in much smaller quantities than when cooked in a conventional saucepan on the stove or in a slow cooker.

Note! The shorter the time of cooking the steamed grain, the less useful properties it has to lose.

Of course, this directly correlates with the hardness of the cooked grain and the boiling over of the final dish: the grain that cooks longer will be softer and “lush” (due to saturation with water in the form of steam), but the harder and harder grain is more useful. Everyone chooses himself.

For taste, such a grain can, after cooking, pour warm, low-fat milk (but not hot) and salt a little. The necessary fats are in amaranth grain, so they do not need to be added in addition. Completely healthy dish is ready.

Alimentary fiber

When cooking amaranth porridge in the usual way, most of the protein and some vitamins are lost on the stove or in the slow cooker, but fats and minerals are preserved, although not completely. Therefore, if the daily protein intake is satisfied using other products (for example, using beans, eggs and dairy products from the list above), you can sacrifice amaranth protein for the sake of soft porridge.

Method 1. Cook raw amaranth grain. They cook like ordinary porridge, and the cooking time depends on the desired hardness and rigidity of the dish. You can add to this porridge, as is the case with cooking on warm milk and salt (only you do not need to boil grains on milk). You can exclude milk and mix the grains with the leaves – amaranth or any handy fresh greens: these or other vitamins are in everyone. It is not necessary to put nuts in raw amaranth porridge from raw grains, but dried apricots or prunes, if you want to eat, will be fine. In the latter case, salt is not required.

Method 2. Cook amaranth cereals or flakes. What is better – read the article, which tells about the nutritional value of amaranth cereals, and choose in accordance with the chemical composition of both products. Both cereals and flakes contain dietary fiber, and therefore suitable for our purposes. Here you will need to add to the finished porridge healthy fats, because in the grains and flakes, unlike raw grains, they are missing. Amaranth oil is best suited, and if small amaranth leaves are cut into small pieces or boiled in salt water, you will get a dish that almost completely (except for protein) contains all the beneficial elements that are in amaranth. And nothing harmful.

Vitamins, minerals and stomach support
Soups have recently gone out of fashion and even began to appear materials that they are supposedly harmful. There is no smoke without fire: the use of some first courses really leads to gastritis and other problems with the stomach and intestines, up to the ulcer. A variety of inflammation, poor portability of half of the products entail very fatty first courses and soups (and borscht) with a lot of heavy meat. Many pork and even beef, other animal fats overload the stomach, are poorly absorbed, and if they are constantly, the gastrointestinal tract will sooner or later “pass”. Ulcers – a result of the constant and widespread use of bouillon cubes and analogues.

Vegetable soups, chicken and beef broths with a small amount of fat do not lead to anything like this, they are very useful (especially the first ones) and are needed for the stomach. By warming it, they improve blood circulation and fine motility of the gastric muscles, contribute to the digestibility of food. No wonder the soup – it is the first dish. What is eaten after it is absorbed because of the increased activity of the stomach better than without pre-warming and filling with liquid. Of course, in view of this, the soup should not just be warm – it should contain beneficial substances that get into the blood first.

There are several useful amaranth soups, in the preparation process of which only the products from the above list are used.

You can use amaranth cereals – then the soup will be a kind of “cleaner” of the gastrointestinal tract, since dietary fibers with a warm liquid produce a better effect than dry dietary fibers. If the goal is to cleanse the body, the soup from amaranth cereals must meet two conditions:

it should not be fat, because the fats will delay the digestion of amaranth and delay it on the walls of the gastrointestinal tract, in other words, the entire cleaning effect will be reduced to nothing;
there should not be a large number of other vegetables and especially meat – they will also prevent rapid digestion and, as a result, peeling.
It is best to cook amaranth cereals, add one slightly fried in oil (it is better to take amaranth for frying or olive for frying), which can be carrots or onions, and in the end put fresh greens and a little salt. Get the most diet “cleansing” soup. But if you want more satisfying, add other vegetables and experiment is also quite possible.

Another useful soup with amaranth is “mineral soup”. He assumes a combination in one first dish of Amaranth2practical of the whole mineral “set” necessary for a man. Here you can mix any vegetables from our list with fresh amaranth leaves. All of these ingredients, when boiled, lose a significant amount of vitamins, but the minerals for the most part remain. You can use rice or beans in a “mineral” soup if they match other selected ingredients.

Ear with fresh amaranth leaves is an excellent solution to the “vitamin” first course problem. From fish, as well as from amaranth leaves, vitamins are not very digested, and therefore the result will be a healthy and moderately fatty soup made from vitamins D, C, E and B vitamins. seasoned with 6% amaranth oil – consider that the required daily dose of vitamins has been obtained. And again – no harm (if not put them in the salad).

Hearty, sweet and helpful
Few people will agree to eat exclusively salami and dietary soups and will be able to constantly refuse from sweets – and there is no need to do that. Desserts are useful, and if necessary – and satisfying. Most sweets that do not contain harmful substances, is prepared in milk and dairy products. There is one drawback: you will have to do them yourself, because this is practically the only reliable way to avoid adding preservatives, margarine and spread and other harmful fats, as well as fatty butter and so on.

More dietary desserts include homemade fruit yoghurts, homemade ice cream, milkshakes, and when they are cooked, it is appropriate to replace glucose (that is, regular sugar) with fructose. But this is a delight.

Less dietary, but more satisfying desserts are also prepared with milk. One of the most simple and delicious dishes of this kind is amaranth pie.

Amaranth Cake
The cake made from amaranth flour is remarkable for the fact that neither yeast nor fats are involved in it, which, unfortunately, are harmful in 95% of cases in baking. And he gets ready pretty quickly.

It will require:

  • 0.25 liters of milk (the lower the percentage of fat in milk, the more beneficial our pie will be);
  • 200 g of sugar;
  • 0.5 kg of amaranth flour;
  • 3 eggs;
  • 1 pinch of salt;
  • 1 pinch of soda + lemon juice (or vinegar) for quenching;
  • any berries, fruits or dried fruits to taste.

Cooking process:

Eggs should be whipped with sugar and salt until smooth. You can use both a mixer and a conventional whisk.
In the resulting mass pour milk.
Slowly pour the flour in small portions while stirring the mass. Amaranth flour is different, some manufacturers have it tough initially, some sift it 2371 in addition. In the first case, the flour may need a little less.
Dip the soda with acid, pour into the dough and mix everything well. Dough is ready.
The oven must be heated to 180 degrees. Parchment is put in the baking pan, about half or a little more than half of the dough is put on it.
On the dough in the form you need to put all the stuffing. You can mix several types of fruit or berries. The fruit layer can be made thicker or thinner. The more pieces of fruit, the more “fresh” they will be felt in the finished cake.
The remaining dough is poured on top of the fruit layer, after which the next cake can be put in the oven.
Baked product for about half an hour. After 25 minutes, it makes sense to check it with a toothpick. If it is dry, wait 2-3 more minutes and take out the cake.

Recommendation. Fruits can be stirred in dough, especially if they are not very juicy and tough enough by themselves. Juicy fruits are best laid with a layer: so they will produce more juice and the dough next to them will taste better.

Amaranth cookies
Another option for a useful amaranth confection is cookies. It is made without the use of flour, yeast, oil and other fats. It will take:

  • 3 cups amaranth flakes;
  • 1 cup of kefir;
  • honey or sugar (3 tablespoons or 4 tablespoons, respectively);
  • 0.5 cups of nuts, or dried apricots, or raisins, or prunes, or figs, or other similar dried fruits (and you can have several varieties at once);
  • cinnamon, but it is an optional ingredient.amaranth3

Making cookies is very simple:

Flakes need to pour kefir and leave for 1.5 hours.
When they are soaked, add the rest of the ingredients and mix thoroughly;
From the dough, make balls, flatten them in your palms and spread them out on a baking sheet on a silicone mat or on another non-stick coating.
Bake for about 20 minutes at 190 degrees. It can be a little less if you want to get a more viscous biscuit, or a little more if the goal is a drier, crunchy dessert.
Recommendation. If the dough is too thin, wet, you can add more flakes, or you can – a little amaranth flour.

Amaranth dishes – simplicity, benefits and variety
Limiting only the above products, you can quickly and easily cook a lot of different dishes for each day. Among them:

Amaranth Fried Eggs
Looking for: eggs, finely chopped fresh or dried leaves of amaranth, salt.

Amaranth Omelet
Looking for: eggs, milk, finely chopped fresh or dried leaves of amaranth, other greens at will, salt.

Amaranth Salad

Looking for: any of the listed vegetables, fresh amaranth greens, amaranth oil. One of the most useful and delicious salads contains the following ingredients: white cabbage (cut), fresh carrots (grate), onions (cut), fresh leaves of amaranth (cut into large pieces), nuts (crush into pieces 0.5-1 cm), amaranth butter. All this is carefully altered. It is advisable to serve immediately after cooking, because as valuable ingredients disappear, if you leave the salad to stand for more than an hour.

Amaranth sandwiches
Looking for: bread from amaranth flour, amaranth oil, vegetables. Bread should be soaked in butter (or fry on shutterstock_200939360 oil, but this is a less useful option), put finely chopped vegetables on top. If desired, cover with another piece of bread.

Amaranth Casserole
We need: amaranth porridge, some cottage cheese, an egg, sugar and fruit if desired.

Also, do not forget about potatoes in amaranth oil, as well as other vegetables that can, for example, be put out in amaranth oil. Amaranth toasts are suitable for breakfast, and for dinner you can treat yourself to an amaranth-fruit cocktail. Porridge and soups suggest many uses for this plant – both in the form of cereals and grains, and in the form of fresh and dried leaves. And of course, there is always amaranth tea – a reliable soothing and harmonizing agent.

Be healthy and eat with benefits for the body – with amaranth!

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