Is Amaranth flour safe on a gluten free diet?

Amaranth flour is an ideal alternative to wheat flour for those of us that need a gluten free diet.

It is ground from a seed about the size of a poppy seed. The Amaranth plant grows up to 4 to 7 feet tall (there are at least 60 varieties) and has red flowers. Each plant produces thousands of tiny, golden tan seeds.

It is easy to grow and seems to have originated in Mexico, however it is more common in Asian countries nowadays. For example, in Nepal they use the ground seeds to make chappatis.

As Amaranth has an intense, nutty flavour it is most commonly combined in a recipe in a proportion of 1 part Amaranth to 3 parts of other flours. Use 1 cup Amaranth flour in place of 1 cup of wheat flour in a recipe. Due to its colour and flavour it is ideal for spicy or chocolate cakes or cookies. It does tend to brown quickly so take care.

Other uses of the Amaranth plant

There are many ways to use the plant itself, including eating the leaves raw in salads or cooked and eaten like spinach. On the gluten free diet the seeds are what interest us most, however. The seeds must always be eaten cooked, because when raw they contain compounds that can inhibit absorption of essential nutrients.

The seeds can be boiled, 1 cup Amaranth to 2 cups water, for 20 minutes and eaten as a cereal. They can also be added to soups and stews where they will gradually dissolve, thickening the meal as it cooks. In Mexico it is often popped like popcorn and eaten with sugar.

460w x 60h (1) Gluten-Free Mall for Gluten-Free Foods

Nutrition

Amaranth is an extremely nutritious food. It is an excellent source of fibre and is one of few vegetable plants that provides a complete protein. As well as a wonderful addition to a gluten free diet, due to the fact that it provides twice as much calcium as milk, it is also ideal for a dairy free diet. It also supplies iron and potassium in addition to Vitamins A and D.

Amaranth flour can be kept for up to 6 months in a sealed container in the refrigerator. If it is not refrigerated it can go rancid during prolonged storage. Only buy as much as you can use in a short period of time.

So go ahead, vary your gluten free diet and try out some new flours such as amaranth.

Buckwheat

Totally safe for a gluten free diet despite its name!

Arrowroot

Great as a thickener for soups and sauces.

Quinoa

Pronounced keen-wah this grain is a favourite of mine.

Teff

The tiniest grain in the world sure packs a punch nutrition wise.