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This month’s recipe features Amaranth, a gluten-free heart healthy whole grain packed
with protein and fiber. Amaranth’s numerous health benefits have been extolled in many countries. In Greek,
amaranth means “everlasting”; in India, it is called “the king’s grain”; and in Aztec civilization,
it was known as “food of immortality.” It is no wonder. Amaranth has cholesterol-lowering properties
critical for heart health. It is also high in calcium, iron, magnesium, and potassium. Amaranth contains 30% more
protein than wheat flour, rice, and oats and is considered a “complete” protein. This obviates the need
for other sources of protein to meet daily requirements, including animal protein, which is typically high in fat and cholesterol.
Amaranth also slows the absorption of glucose in the bloodstream, which reduces insulin levels and makes it easier for the
body to burn fat.
For more information about amaranth and its health benefits (including clinical studies), visit the Whole
Grains Council website, where amaranth is the featured grain this May in recognition of Celiac Awareness Month. www.wholegrainscouncil.org
3-GRAIN AMARANTH “POP
STAR” BARS
Ingredients:
½ cup “popped” amaranth*
2 cups quick oats
1 cup puffed rice cereal [if you don’t have rice cereal, substitute more oats]
1 tsp. cinnamon
¾
cup dark chocolate covered prunes or dark chocolate covered raisins
½ cup extra virgin raw coconut oil or unsalted
butter
¾ cup raw or roasted unsalted almond butter
¼ cup honey [Tip: spray measuring cup &
spatula with cooking spray; honey will not stick and will pour easily from measuring cup]
1. Preheat
oven at 350 F.
2. Lightly grease an 8 inch square baking pan with cooking spray.
3. *“Pop”
amaranth grains: For amaranth to “pop” without burning, a saucepan must be heated over medium high heat
for approximately 3 minutes before adding the grains to the pan. Once the pan is heated, add only 1 tablespoon of amaranth
at a time to the pan. Make sure the amaranth is spread evenly in the pan and continuously stir the amaranth or move
the saucepan back and forth until all grains have popped. Immediately remove popped amaranth to a bowl. Repeat
until all grains have “popped.”
4. Mix together popped amaranth, oats, puffed rice cereal, and
cinnamon in a bowl and distribute evenly in baking pan.
5. Melt oil or butter over Medium heat and mix in
honey until just beginning to boil. Remove from heat and stir in the almond butter.
6. Pour almond
butter/honey mixture over baking pan and mix to combine with whole grain mixture.
7. Scatter chocolate
prunes/raisins on top of mixture, pressing down with a spatula but not stirring.
8. Press all ingredients
firmly in pan.
9. Bake for 20 minutes until lightly browned.
10. Cool to room temperature
or cool in freezer for 20 minutes if in a hurry.
11. Cut into squares when completely cooled.
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