All about Amaranth (Terere) and the best way to cook it

The word Amaranth is derived from a Greek word Amereino, meaning, everlasting, immortal or not withering I think that is why you can see it growing even in the most unfavorable conditions and terrain. It is popularly known as Mchicha in Kiswahili and Terere in Kikuyu.

Amaranth is very well known and used widely throughout the world. The leaves of amaranth plant are used as a vegetable by many communities here in Kenya. Though the plant is well known very little is known about the seed it produces.  Amaranth seed, a pseudo – cereal, is one of the very nutritious that exist. In other parts of the world, Spain and Mexico, amaranth cereal was being used as early as the 16^th century.  Its usage diminished when Spanish amaranth was banned from Mexico. Its production also went down until the late 20^th century when it was rediscovered. Now amaranth is grown and utilized widely all over the world. Both the seed and the leaves are of high nutritional quality.

There are many varieties of Amaranth the indigenous varieties are mainly used as a vegetable. Its seed production is low compared to the cultivated varieties. The common ones are the red and the green leaf variety. Their seed production is quite high and very nutritious.

Amaranth as a vegetable comes in handy as a neutralizer for the vegetables that are bitter for example the black nightshade and the spider weed. It improves the taste as well as the texture and most important nutritional quality.

Amaranth seed is used in various cultures in different ways. In Mexico the seed is popped and mixed with a sugar solution to make a confection called ‘alegria’ (happiness). In Peru it is fermented to make a drink called `chicha. In Nepal the flour is used to make chapatti. And in Africa the seed is ground and mainly used to make uji and ugali. This goes to show that amaranth is a popular grain all over the world.

The cultivated amaranth is capable of producing more than 40,000 seeds. Farmers can grow amaranth as a commercial crop. It does not require a lot of inputs as compared to other cash crops. It is also hardy and can withstand hardy climates and can also do well in harsh terrain.

Uses of Amaranth

Amaranth must be cooked before it is eaten. The cereal should be cooked for about 20 minutes and the vegetable for less than 10 minutes. Amaranth seed is sticky when cooked so care should be taken not to overcook. Its flavor is mild it has a nutty taste and slightly sweet. The taste varies from one variety to another.

Amaranth keeps well in an air-tight container its self life is short and should be used within 1year after harvesting. It loses its value faster after grinding. One should make sure that what they purchase from the shop has an expiry date.

To cook amaranth cereal you need 1 cup of cereal to 2 ½ cup of water. Cook for 20 minutes. Bring the water to boil add the cereal and simmer it for 20 minutes. Season it with your favorite herbs and salt. This can be eaten with a vegetable and another cereal like rice or pulses to make it a balanced meal.

1. Amaranth seed can be cooked as a cereal
2. Amaranth flour can be used to make uji, ugali, chapatti and mandazi
3. Amaranth flour can be used to make a fermented drink.
4. Amaranth leaves cooked by itself or combined with other vegetables such as spider weed or Black night shade
5. Amaranth leaves can be juiced or pureed for a fresher source of vitamins and enzymes.

Nutritional value of Amaranth

Amaranth seed is very rich in protein, carbohydrates and good quality fat and this makes it a good source of energy. It is also high in fiber and minerals such as calcium, iron, potassium, and phosphorous. The fiber content of amaranth is three times that of wheat and five times in iron. It contains five times more calcium than milk. Amaranth grain is therefore good for those with low immunity, the elderly and children.

Regular consumption of amaranth helps to reduce high blood pressure and to maintain blood sugar level.

Amaranth is the only grain that contains significant amounts of phytosterols, an important agent that prevents all kinds of diseases.

Amaranth’s protein digestibility and absorption is quite high it is therefore highly recommended for those who are sick or those recovering from an illness.

The high content of lysine in amaranth inhibits the growth and multiplication of herpes virus and even HIV.

When used regularly by pregnant women the folic acid in amaranth reduces the risk of neural defects in their new born.

Amaranth is the best choice cereal for athletes because of its high nutritional value of minerals and amino acids which is required for proper blood circulation and a lean body mass.

Amaranth combined with other whole cereals like wheat, maize and rice results in a complete protein as high in food value as fish, poultry or red meat.

Nutritional value of Amaranth as compared to other cereals

Minerals supplied by both vegetable and grain amaranth is essential for physical development especially that of the children. Consumption of amaranth grain will help in their physical development. Calcium is an essential component of strong bones and teeth it also helps in moving nutrients through the body and for proper muscle and nerve function. When calcium level is way low in the blood stream the body will then remove some from the bones to maintain other functions. The bones will be weak and in some instances become thin and growth development will be interfered with. Phosphorous works in combination with calcium in formation of bones, teeth and nerves. Magnesium is essential also for bone and muscle development and iron is required in infants for early nerve development.

Recipes

Amaranth Mandazi

Ingredients

2 cups amaranth flour

2cups Atta flour (whole Meal)

2 eggs

2 Tablespoons sugar

2 Tablespoons oil

2 tbs desiccated coconut

1 teaspoon ground cardamoms

1 ¼ cups of milk (warm)

1 teaspoon baking powder

And oil for deep frying

Method

1. Mix all the dry ingredients in a large mixing bowl
2. Add 2 tablespoons of oil and mix well using the tip of your fingers or a fork
3. Beat the eggs and add it to the mixture folding it in well
4. Gradually add the milk as you knead
5. Knead until smooth and soft
6. Leave it to stand for 20 minutes
7. Sprinkle the working surface with baking flour
8. Roll out the dough to a thickness of about 1 cm
9. Cut it into your preferred shapes
10. Deep fry in medium hot oil until golden brown on both sides

Serve as a snack with tea or any other beverage.

Amaranth Chapatti

Ingredients

1 cup amaranth flour

2 cups Atta flour

A pinch of salt

1 tablespoon of sugar

1 egg

2 tablespoon cooking oil

2- 3 tablespoons of oil (extra)

1 cup warm milk

Method

1. Mix all the dry ingredients in a large bowl
2. Add the cooking oil and mix it well with a fork or with the tip of your fingers
3. Beat the egg and fold it in
4. Gradually add the warm milk as you knead
5. Keep adding the milk and knead until smooth and soft
6. Cover with a damp cloth and let it rest for about 10 minutes
7. Transfer it to a dusted surface and roll it out to a thickness of ¼ of an inch
8. Spread the extra 2-3 tablespoons of oil on the rolled out dough evenly
9. Cut the dough into thin strips of about 2 inches in width
10. Roll each strip into a ball and put it on a floured surface
11. Let them rest for another 10 minutes
12. Roll out the balls into a flat round shape
13. Heat the pan, when hot place the chapatti and let it cook for a short time
14. Turn it and spread a little oil on it turn it over and spread oil on the other side
15. Do not put the oil direct on the pan it will make the chapattis dry and brittle
16. When the chapatti is done put it in a container and cover.