Sample Image 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.

‎1/2 c raisins,
1/2 c currants,
1/2 c orange juice,
zest of 1 orange.
1 c baking bran,
1 c low fat milk,
1 c white flour,
1 c wholemeal flour.
2 egg whites, 1 egg.
2 tsp baking powder,
1 tsp baking soda.
1/2 tsp mixed spice, 1/4 tsp cinnamon.

Sheta Swinerd's Easter Buns Recipe
Makes 10 muffins. Each with approx 100cals, 20g carb, 8g protein, 6g fat.

Mix the raisins, currants & zest in the juice for 5 mins. Sift in dry ingredients. Mix till just combined. Bake at 200c for 18-20 mins

Lemon Olive Oil Cake


A True Food Kitchen restaurant exclusive!  While you might be hesitant to use olive oil in a dessert recipe, such fears are groundless.  Olive oil gives this cake a unique flavour and richness that is balanced out by a little sweetness and the light freshness of lemons.  Hesitate no more!

Food as Medicine

Compounds known as limonins in the cells of citrus fruits have been shown to help reduce the risk of cancers of the mouth, skin, lung, breast, stomach and colon.


4-6 lemons, zested and juiced

1 cup extra-virgin lite olive oil

6 eggs (just one or two yolks)

1 teaspoon sea salt

2 cups cane sugar (Chelsea - Low GI)

2 ½ cups wholegrain  flour

1 tablespoon baking powder


1.       Combine zest, juice and olive oil in a small bowl

2.       In the mixer combine eggs & salt.  Mix on medium for 2mins.

Slowly add the sugar and continue to mix until pale and thickened.

3.       Turn mixer to low and slowly sift in the flour and baking powder, followed by the olive oil mixture.  Do not over mix at this point; just incorporate the ingredients.

4.       Pour this mixture into a cake pan or muffin tin.  Bake at 180 degrees for 25 minutes for cupcakes and 35 minutes for large cakes.  Poke with a toothpick to check for doneness.

5.       Serve with low fat  yogurt and fresh strawberries or glaze with a lemon spread  garnished with some sliced lemon/oranges or low fat ice cream or thickened ice protein shake

(Recipe by Lisa Bellingham - Personal Trainer/ Nutrition Consultant)


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