Ancient grains of the Andes

Healthy dishes served up with a fascinating history

by

Still filling up on wheat, corn and rice?

That’s so 2015. If you’re looking for the latest healthy ingredient trend, look to the past.

Ancient grains are making a comeback for all the right reasons. Not only are these foods more nutritious than their modern, often processed and over-consumed counterparts, but they also offer new flavours and textures to dishes.

A grain by any other name

Although grouped into the ancient grain category, quinoa and amaranth are actually seeds more closely related to beets and spinach than they are to wheat.

However, because they are enjoyed in dishes in the same way as true grains, they are often referred to as such.

Food fit for an emperor

Quinoa is perhaps the most popular of the ancient grains. Along with its lesser-known relative, amaranth, it has a rich history that dates back thousands of years.

Originating in the Andes mountain region and Central America, both quinoa and amaranth were used to power the Aztecs, Mayans and Incans.

They were revered by the Incan people, whose emperor would sow them with a golden shovel. The Aztecs also held amaranth in high regard, creating holy images with it during religious ceremonies.

Nutritional powerhouses

Packed with nutrients, quinoa and amaranth remain worthy of worship. These pseudo-grains are not only gluten-free, but they’re also an excellent source of vitamins, minerals, protein and fibre.

They trump most actual grains when it comes to protein content, containing 14-16 per cent highquality, easily digestible protein. With all nine essential amino acids, they offer complete proteins.

While both are high in magnesium, iron and calcium, amaranth is the definite superstar of the two. A hundred grams of dry amaranth will provide you with 180 mg of bone-friendly calcium, 279 mg of relaxing magnesium and 9 mg of blood-building iron.

Both quinoa and amaranth are also high in fibre, a nutrient most of our diets are lacking. Fibre not only plays an important role in eliminating toxins from our bodies, but it also helps to stabilize blood sugar levels and keep us feeling full for longer.

With amaranth especially, getting the recommended daily intake of 25 to 40 grams is easy to do.

Multitasking ingredients

These gluten-free grain wannabes are incredibly versatile and simple to cook. Enjoy them hot or cold, sweet or savoury, as a side or as the main event.

Mildly nutty in flavour, quinoa and amaranth offer a mellow taste profile and a subtly chewy texture. Here are some ways to incorporate them into your cooking:

Toast, pop and puff them in a hot, dry skillet for cereals and crunchy snacks. When popped they make a great addition to granola and desserts.

Cook with milk or almond milk for a delicious breakfast porridge. Add cinnamon, a drizzle of honey and a generous topping of berries for a complete morning meal that is sure to warm you up as the weather begins to cool.

Simmer on the stove like rice and serve as the base for salads, tabbouleh, curries and a multitude of other dishes. When selecting your ingredients, keep in mind that amaranth is very small in size and tends to clump together, while quinoa is lighter and fluffier in texture.