Amaranth

Amaranth seeds are tan or light brown in color and are about the size of poppy seeds. Not a true cereal grain, Amaranth is sometimes called a ‘pseudo-grain' and has been referred to as a herb or even a vegetable. Amaranth can be cooked as a cereal, ground into flour, popped like popcorn, sprouted, or toasted. The seeds can be cooked with other whole grains, added to stir-fry or to soups and stews as a nutrient dense thickening agent.

To cook amaranth boil 1 cup seeds in 2-1/2 cups liquid such as water or half water and half stock or apple juice until seeds are tender, about 18 to 20 minutes. Adding some fresh herbs or gingerroot to the cooking liquid can add interesting flavors or mix with beans for a main dish. For a breakfast cereal increase the cooking liquid to 3 cups and sweeten with Stevia, honey or brown rice syrup and add raisins, dried fruit, allspice and some nuts.

100 Grams of Amaranth contains:
KCal: 374. Protein:14.450gms. Carbs: 66.70gm. Fat: 6.50gm

Amaranth has a "sticky" texture that contrasts with the fluffier texture of most grains and care should be taken not to overcook it as it can become "gummy." Amaranth flavor is mild, sweet, nutty, and malt like, with a variance in flavor according to the variety being used.

The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.

Amaranth with Spinach Tomato Mushroom Sauce
1 cup amaranth seed
2-12 cups water
1 Tablespoon olive oil
1 bunch spinach (or young amaranth leaves if available)
2 ripe tomatoes, skinned and coarsely chopped
1/2 pound mushrooms, sliced
1-1/2 teaspoons basil
1-1/2 teaspoons oregano
1 clove of garlic minced
1 Tablespoon onion, minced
Sea salt and pepper to taste (or use a salt substitute)

Add amaranth to boiling water, bring back to boil, reduce heat, cover and simmer for 18-20 minutes.

While amaranth is cooking, stem and wash spinach, then simmer until tender. Dip tomatoes into boiling water to loosen skin, then peel and chop. Heat oil in a skillet over medium heat and add garlic an onion. Sauté approximately 2 minutes. Add tomato, mushrooms, basil, oregano, salt, pepper and 1 Tablespoon of water. Drain and chop spinach and add to tomato mixture. Cook an addition 10 – 15 minutes, stirring occasionally. Lightly mash tomato as it is cooking.

Stir the sauce into the amaranth or spoon it on top.

Amaranth "Grits"
1 cup amaranth
1 clove garlic, finely chopped or pressed
1 medium onion, finely chopped
3 cups water or vegetable stock
Sea salt or soy sauce to taste
Hot sauce to taste
Garnish: 2 plum tomatoes

Combine the amaranth, garlic, onion, and stock in a 2-quart saucepan. Boil; reduce heat and simmer covered until most of the liquid has been absorbed, about 20 minutes.

Stir well. If the mixture is too thin or the amaranth not quite tender (it should be crunchy, but not gritty hard), boil gently while stirring constantly until thickened, about 30 seconds. Add salt or soy sauce to taste.

Stir in a few drops of hot sauce, if desired, and garnish with chopped tomatoes.

Kidney Beans

Kidney beans
High in vitamin C, tasty and satisfying, kidney beans are a good basis for many meals. Try them as a healthier replacement for mince in your favourite pasta dishes, nachos or vegetable bakes. They are available dried in the bulk bins at your supermarket, but start with a can of kidney beans and you can have a delicious meal ready in no time.

Kidney Bean Bolognaise
1 can kidney beans, drained
2 cans flavoured chopped tomatoes (or use plain chopped tomatoes and add your favourite herbs and spices)
1 onion, chopped
1 large carrot, cut into rounds
1 courgette, sliced
½ capsicum, chopped
2 cloves garlic, crushed
½ - 1 tsp chilli powder (or more if you are a chilli fiend)
Fresh herbs to top if you have them

1. Fry the onion and garlic in a large pan.
2. Add the carrot, courgette and capsicum, and cook for 3 minutes.
3. Stir in the kidney beans, tomatoes and chilli powder. Simmer for 10-15 minutes.
4. Serve with grated cheese and fresh herbs on spaghetti or your favourite pasta. Serves four.

Chickpeas

Chickpeas are high in fibre and a good source of iron. They are a key protein source and a common ingredient in Middle Eastern, Indian and Pakistani dishes. Chickpeas are available dried in the bulk bins at your supermarket, or you can buy them canned.

1 cup cooked chickpeas contain: 54.3g carbs, 11.9g protein, 2.7g fat.

Hummus
It is surprisingly quick and easy to make your own hummus. If you are using dried chickpeas, soak them in water overnight. Drain, and cook in 5 cups of vegetable stock for every cup of chickpeas. This will take about 2 ½ hours. If you don't have liquid vegetable stock, add a teaspoon of vegetable stock powder for each cup of water.

To make plain hummus, add to your food processor:
1 cup cooked/ canned chickpeas
¼ cup lemon juice
Crushed garlic (to taste)
2 tbsp tahini or olive oil

Process the ingredients, adding enough of the cooking liquid to achieve the desired texture. Experiment with adding the flavours you like to create your perfect hummus. Try fresh herbs like coriander, sundried tomatoes, capsicum, feta, olives or extra garlic.

Split Peas

Split peas are a good, inexpensive source of protein and iron. The yellow variety has a milder taste than the green variety. You can buy split peas from the bulk bins at your supermarket, or they are also available in packets. Split peas are most commonly used as the basis for hearty vegetable soups, but we suggest some alternative uses.

1 cup cooked split peas contain: 230 calories, 41g carbs, 16g protein, 1g fat.

Split Pea Falafels
300g split peas
1 onion, finely chopped
2-3 cloves garlic, crushed
1 tsp chilli powder
1 tbsp cumin
1 tsp salt and pepper
1 egg, lightly beaten
½ cup flour to coat
¼ cup sesame seeds

1. Cover split peas with water in a pot. Bring to the boil and simmer for about 15 minutes, or until the peas soften.
2. Drain and place in a food processor with the onion, garlic, chilli powder, cumin, salt and pepper. Process until smooth. If you don't have a food processor, mash it all together with a potato masher/forks.
3. Roll into small balls and flatten with a fork. Dip each one into the egg and then coat in flour and sesame seeds.
4. Heat a layer of oil in a frypan. Cook the falafels until light brown (this takes a couple of minutes each side).
5. Drain on paper towels to remove excess oil.

Here are some other tasty recipes we found online. Try googling "split pea recipes" for more ideas.

Lentils

Lentils are a great source of protein and iron, without the high cost and saturated fat content of red meat. They are also a good source of vitamin C. You'll find lentils in the bulk bins at your supermarket or they are sometimes also available in packets. They come in several differently coloured varieties. Lentils can be prepared the day of serving since they do not need to be presoaked.

To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take 30 minutes, while red ones require 20 minutes.

These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency--typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.

Calories in 1 cup of cooked Lentils: 39.9g carbs, 17.9g protein, .8g fat

Lentil Dahl
2-3 cups of red lentils
1-2 medium onions, finely chopped
2-3 cloves of garlic, crushed (or more if you are a garlic fan)
2 tsp turmeric
2 tsp cumin
2 tsp coriander (use fresh if you have it)
3 tsp curry powder
1 tsp salt
1-2 tbsp tomato sauce
Juice of 1 lemon
Vegetables of your choice e.g. carrots, celery, canned chopped tomatoes, potatoes
Pepper

Directions
1. Put lentils in a large pot, and add water. Use two cups of water for every cup of lentils. Bring to the boil.
2. Add vegetables, and more water to cover if needed.
3. Simmer with the lid off for 20-30 minutes, or until almost all of the water has been absorbed.
4. Fry onion, garlic and spices in a pan. Add this to the lentil mix and simmer for a further 10 minutes.
5. Add the tomato sauce, pepper and lemon juice.
6. Serve with chicken or fish

Recipe of the Week

Amaranth

Kidney Beans

Chickpeas

Split Peas

Lentils

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