This is a delicious, healthy and filling breakfast. And it’s gluten-free and vegan. This recipe is high in protein and omega-3s (flax seeds!). And of course, dried tart cherries are so good for you and so tasty. Amaranth is one of those super grains – it’s anti-inflammatory – that make you feel energized. Technically, amaranth is a seed not a grain. And it’s quite high in the essential amino acid lysine. “Molecular biologists in Mexico set out to study the bioactive peptides in amaranth and, in 2008, were the first to report presence of a lunasin-like peptide in the protein in amaranth. Lunasin is a peptide previously identified in soybeans and is widely thought to have cancer-preventive benefits as well as possibly blocking inflammation that accompanies several chronic health conditions such as diabetes, heart disease, and stroke. Additional bioactive peptides in amaranth protein were found to have antihypertensive properties.” (From WholeGrainsCouncil.org) And amaranth is high in protein. “Researchers concluded that the protein in amaranth is among the most nutritious vegetable-based protein and can be considered on par with protein from animal-based products.”
We’ve included flax seeds in this porridge because they have so many fantastic health benefits. And I’ve come to enjoy the texture and slightly nutty flavor of them in my porridges. Flax seeds are very high in omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Flaxseed contains 75 to 800 times more lignans than other plant foods – lignans have both plant estrogen and antioxidant qualities. Flaxseed is also high in fiber. Both soluble and insoluble. Add them to your oatmeal, quinoa or amaranth porridges, even your smoothies, if you want. Though I prefer to eat instead of drink them.
Creamy Amaranth Porridge
- 1 cup amaranth
- 2 cups water
- 1 teaspoon salt
- 1 teaspoon coconut oil
- 1 teaspoon cinnamon
- 1 banana
- 1/2 cup organic dried tart cherries (unsweetened)
- 1/4 cup ground flax seed
Bring the amaranth, water, and salt to a bowl in a medium saucepan. Reduce heat to low and simmer for 20-25 minutes. Most of the water should be absorbed and you should still see the individual grains of amaranth, although they will stick together a little.
Note: You can do this the night before and reheat in the morning.
Stir in the coconut oil, cinnamon, and ground flax seeds. Top with banana and dried tart cherries.
About the Author: Tania Van Pelt is the creator of Happiness Series. She is a writer and content creator, working in film, tv, and online. She wrote the popular lifestyle book "Ageless Diet," published in late 2015. And she is currently working on her next book. She also developed a sitcom pilot set in the restaurant business called "Employees Only TV" and is developing another web series comedy about Denver.