You can argue about the dangers and benefits of a gluten-free diet, but in our case it will not be about the irrevocable transition to the use of products without gluten, but about the appropriateness of the choice. Introduction to the diet based on such products helps to fight against allergies, excess weight and many health problems. One of the leading places in the list of such products is occupied by amaranth, because it contains a large amount of substance, which is usually absent in other gluten-free products. Therefore, more and more people include amaranth-based dishes in their diet, as a reliable product that does not contain gluten and is rich in healthy substances.
What causes hobbies gluten-free diet
In many countries, celiac disease or hereditary autoimmune disease in children and adults, caused by permanent gluten intolerance, is becoming one of the most common diseases. Thus, every 100th American is forced to abandon products containing gluten, and in Europe – one person out of 250. Immunity of products with gluten has consequences, including:
• inflammation of the intestinal mucosa;
• weakening of immunity;
• fast fatiguability;
• skin problems.
If you don’t even talk about people who are forced to give up gluten-free foods because of celiac disease, then usually a gluten-free diet that includes foods with amaranth helps a person:
• improve digestion;
• normalize metabolism;
• get rid of acne;
• reduce the symptoms of psoriasis.
As many patients note, a gluten-free diet with amaranth also helps to normalize blood pressure and reduce the symptoms of articular diseases.
A lot of research has been done on the effects of a gluten-free diet on the body in certain diseases. In particular, it was found that such a diet is useful for psoriasis. With its help, you can eliminate the symptoms of the disease and reduce the aggressiveness of their manifestations. Positive results were obtained after 3 months from 82% of study participants. Patients also noted that their gluten-free diet eliminated the symptoms of psoriasis and gave more energy.
It was also established that the rejection of products with gluten in most cases helps to lose weight quickly and effectively. According to research, a gluten-free diet makes it possible to get rid of the extra 3 kg per week. Therefore, it is not surprising that the rejection of products containing gluten is one of the most popular diets of Hollywood stars. However, many doctors recommend that people who do not have celiac disease and gluten allergy use a gluten-free diet temporarily.
Our response to opponents of a gluten-free diet.
There is no consensus regarding the benefits or harms of the gluten-free diet. To make your own, it is important to compare the available information. In particular, it is argued that if you completely abandon products without gluten, you can upset the balance of vitamins and minerals necessary for the body, including iron, calcium, fiber, folic acid, thiamine, riboflavin and niacin.
If you pay attention to the composition of amaranth, you can easily notice that in it these vitamins and trace elements are incorporated in large quantities. So, in one glass of already boiled amaranth grain contains:
• 5.2 g of fiber, which corresponds to 21% of the daily requirement;
• 105% of the daily dose of manganese;
• 40% magnesium;
• 39% phosphorus;
• 29% iron;
• 19% selenium;
• 18% copper;
• 14% for zinc, folate and vitamin B6;
• 12% calcium;
• 9% potassium.
The composition of amaranth also includes niacin (vitamin B3, PP) – the only vitamin that traditional medicine refers to drugs. It is also called “vitamin of calm”. This vitamin is involved in the metabolism of fats, proteins, amino acids, in tissue respiration, regulates the redox processes in the body, promotes the release of energy from food. Niacin also effectively lowers cholesterol, expands small vessels (including the brain), and improves blood microcirculation. In addition, this vitamin reduces pain and improves joint mobility in osteoarthritis, has a mild sedative effect, and its help is important in treating emotional and mental disorders, including migraine, anxiety, depression, decreased attention, and schizophrenia. With a gluten-free diet without amaranth, niacin is prescribed separately. The same applies to drugs with folic acid, calcium, vitamin B1. By including amaranth-based dishes in your diet, you can avoid it.
It is also important that a large amount of antioxidants is present in the amaranth. They relieve the body of the influence of harmful substances in time, thereby reducing the risk of allergies. And let’s not forget that with an abundance of nutrients amaranth does not contain gluten. Therefore, it can be safely used by people who are sensitive to gluten, and at the same time they should not be afraid that the body will be devoid of important substances.
For a gluten free menu
More and more people prefer food without gluten, and this is connected not so much with the disease, as with the desire to prevent the development of allergies, to reduce the risk of the occurrence of a disease. According to a survey conducted by the research company NPD Group, almost 30% of adults in the US reduced gluten consumption or completely abandoned products containing gluten, and this is much more than the percentage of people with celiac disease. Every year recipes of dishes, where there are no products with gluten, are becoming increasingly popular.
For example, in Portland (a city in the northwestern United States), gluten-free cereal with amaranth and quinoa without soy and butter are popular. To make it (based on 4 servings), you need to take:
• ½ cup dry quinoa, rinse;
• ½ cup dry amaranth;
• 2 glasses of water;
• 2 cups of almond milk;
• 1 tablespoons of coconut sugar, agave or maple syrup;
• 2 spoons of flax;
• ¼ cup of chopped or baked almonds (or other nuts, seeds);
• Fresh blueberries, dried viburnum or any other fresh or dried fruit.
We send an amaranth into a saucepan with water, add it and bring to a boil. Then turn down the fire, cover with a lid and cook for 25-30 minutes. During this time, the water is completely absorbed by the grain, and the grains themselves become tender. Add almond milk, sweetener and quinoa seeds, cook for a few more minutes, then add flax. Continue cooking until almond milk is absorbed in grains. Porridge becomes moderately thick, not liquid.
Put the porridge in four bowls, add almonds, a little sweetener (optional), dried fruits, fresh fruits or berries that you like more!
Some more tips on cooking this dish. It is better to soak the grain of amaranth in water and even prepare it in advance, for example, in the evening in the morning. This will greatly speed up the cooking process.
In addition, pre-cooked grain is easier to use for cooking one portion of porridge.
At home, it is easy to prepare amaranth milk, which is able to replace a number of dairy products. In addition, it has a mild flavor and thick texture. To prepare 1 l of milk, you need to take:
• amaranth – 3/4 cup;
• water – 4 glasses;
• salt – 1/4 tsp;
• vanilla extract – 1/2 tsp;
• sugar – 1 tsp.
Soak the amaranth in water for 1 hour, until the grain becomes soft and does not absorb some of the water. Heat the water with amaranth, bring to a boil, and continue to cook over low heat until it thickens. Amaranth seeds during this time acquire a darker look. Turn off, let cool, and filter. Mix milk with vanilla extract, salt and sugar.
The nutritional value of one serving of this milk is 350 calories.
For a different flavor of milk, you can use a small cinnamon stick. You can also use any sweetener instead of sugar.
Amaranth milk can be used for cocktails, pour them flakes, or cook with it any dish.
In many countries, where food with amaranth has long become a tradition, it is often used for fast cooking tasty and healthy breakfast dishes. The grain of amaranth and liquid (water or juice) are taken in a ratio of 1.5 cups of liquid and 0.5 cups of amaranth. Prepared grain with water or juice is brought to a boil, then stew, without closing the lid until the water is absorbed by the grain. It takes about 20 minutes. Serve the dish immediately, adding fruits, nuts, cinnamon, sweetener if desired.
In addition, amaranth is used in combination with other grains. At the same time, it is prepared so that amaranth does not suppress the consistency of another grain, but adds nutty sweetness. To do this, use the ratio of 1/4 cup of amaranth to 3/4 glasses of another grain.
Amaranth is also added to soups, stews and sauces. Here the gelatinous quality of amaranth is used to thicken the soup. A couple of tablespoons of it added when cooking soup is usually enough to get a denser texture.
Adding cooked amaranth grain to the cocktail gives the drink a nutty flavor.