Puffed Amaranth Cereal

It’s National Cereal Week!!!!!

I was once coined the “Cereal Monster” due to the large amounts I’ve been known to consume, so it is safe to say I am thrilled to join in the cereal celebration. It has been my go-to comfort food since I was a little girl and I still turn to it when I need a little taste of home.

There are a growing variety of cereal options available and as you probably know, many of them are full of sugar and processed grains. When buying cereal, my favorite brands are Barbara’s, Kashi and Ezekial. These healthier options can get spendy…. But what if I told you there is a more affordable, more nutritious way to satisfy your cereal cravings? There is and I’m going to tell you how!

Amaranth is a naturally gluten-free grain that can be cooked into a porridge much like oatmeal or polenta, however the protein packed grain has another unique quality. You can pop it! Over heat, the grain will pop, creating a delicious puffed cereal with absolutely zero additives.

Whole grain before popping

Puffed cereal after popping

Two tablespoons of amaranth (just 90 calories and 4 grams of protein) will pop up into 1 ½ cups of puffed cereal in just 15 seconds. Not to mention it is really fun to make! Have fun with this one.

Puffed Amaranth Cereal

Ingredients

• 2 Tbsp amaranth
• 1/4 cup chopped nuts
• 1 tsp cinnamon
• 1 Tbsp honey

Preparation Instructions

1. Heat a pot over medium high to high heat. (You might have to do a few test batches to get the heat just right for your stove.)
2. Add one Tbsp of amaranth (it works best if you do one at a time) and immediately cover with lid to avoid amaranth puffs from popping all over your kitchen.
3. Shimmy and shake the pot over the burner for ~15 seconds. (It is ok if all of it doesn’t pop. It is perfectly fine to have a few whole grains in your batch and is better than ending up with burnt puffs.)
4. Dump puffs into bowl, return pot to burner & repeat with the second Tbsp of amaranth.
5. Mix in chopped nuts and cinnamon.
6. Drizzle with honey and eat with a spoon.

Other Amaranth Serving Suggestions

• Try any of your favorite mix-ins: shredded coconut, dried fruit, sunflower or pumpkin seeds, etc.
•  Serve with milk (note that it might get a bit soggy so if you like crunch to your cereal, this probably isn’t the best option for you).     

Fuel Facts

Numbers: 350 calories, 11 g protein, 19 g fat, 40 g carbs, 8 g fiber

Ingredient Breakdown:

v Amaranth – This gluten-free grain is high in protein and contains the amino acid lysine, often missing in other grains, making it a complete protein source. In 2008 scientists discovered the presence of a lunasin-like peptide within the amaranth protein. Lunasin is the peptide in soybeans that has been associated with preventing inflammation and cancer.

v Almonds – Almonds are high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Walnuts – These are the only nuts that are a significant source of omega-3 fatty acids, containing 2.5 grams per ounce. Strong evidence exists to support the role of omega 3 fatty acids in lowering the risk for heart disease and preventing inflammation. A number of studies have also found benefits in relation to mood, brain function and healthy skin.

v Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.