Amaranth, often mistaken as a grain but technically a seed, has been cherished for thousands of years, especially by ancient civilizations like the Aztecs, for its exceptional nutritional qualities. In Australia, amaranth food products are steadily gaining popularity among health-conscious consumers and those seeking gluten-free alternatives. Here’s an insightful overview of amaranth’s presence, uses, and benefits in the Australian food scene.
What Is Amaranth?
Originating from the Andean region of South America, amaranth is a tiny seed known for its nutty, slightly earthy flavor and firm texture. It’s naturally gluten-free, making it suitable for people with gluten intolerance or celiac disease. Rich in protein, fiber, iron, and essential amino acids like lysine, amaranth is considered a superfood.
Availability in Australia
Amaranth is widely available across Australia through health food stores, organic grocers, and online retailers. Popular brands like Connect Foods, Eumarrah, and Ceres Organic offer amaranth in various forms including whole grains, flour, and puffed amaranth.
- Organic Amaranth Grain is sold in bulk and packaged forms, priced roughly around $1.35 per 100g or $10-$15 per kilogram depending on the brand and certification.
- Puffed amaranth, a light and crunchy form, is a popular breakfast addition and snack ingredient.
- Amaranth flour is used in gluten-free baking and cooking.
How to Use Amaranth in Cooking
Amaranth’s versatility allows it to be used in many dishes:
- Porridge: Cooked amaranth makes a nutritious, creamy porridge served with fresh fruit and yogurt for breakfast.
- Grain Substitute: Use cooked amaranth as a substitute for rice or couscous alongside curries, stir-fries, salads, and soups.
- Baking: Amaranth flour or whole cooked seeds can be incorporated into bread, muffins, pancakes, and crackers for added nutrition.
- Salads: Cold cooked amaranth adds texture and protein to grain salads, such as a gluten-free tabouli alternative mixed with feta and roasted vegetables.
- Snacks: Puffed amaranth can be eaten alone or mixed into cereals and homemade bars.
Cooking Tips
- Rinse amaranth seeds well before cooking to remove any bitterness.
- Use a ratio of 1 cup amaranth to 2 cups water for fluffy grains or 1:3 for creamier textures. Simmer covered for 15-20 minutes, then let it sit off heat for 5 minutes before fluffing with a fork.
- Amaranth can also be popped like popcorn for a crunchy snack.
Nutritional Highlights
Per 100 grams, amaranth offers approximately:
- Protein: 13.6 grams
- Dietary Fiber: 6.9 grams
- Iron: Significant amounts supporting healthy blood function
- Low in fat: Mostly unsaturated fats
- Gluten-free: Safe for gluten-sensitive individuals
Why Choose Amaranth?
Amaranth is celebrated for its nutritional density and suitability for diverse diets, including vegan, vegetarian, and gluten-free lifestyles. Its rich protein content, including all essential amino acids, makes it a valuable plant-based protein source. Additionally, its versatility in cooking and baking allows it to easily fit into Australian kitchens seeking healthy, whole-food ingredients
Amaranth is carving out a growing niche in Australia’s health food market as a nutritious, gluten-free, and versatile ingredient. Whether you’re looking to boost your breakfast, add wholesome grains to your meals, or experiment with gluten-free baking, amaranth offers a delicious and healthful option. As awareness of ancient grains expands, amaranth’s popularity is likely to continue flourishing across Australian households.