Amaranth

Amaranth may be tiny, but this mighty crop proves that dynamite really does come in small packages. Although it is referred to as an ancient grain, amaranth (like quinoa) is actually a seed – one amaranth plant, which has more than 60 different species, can produce up to 60 000 seeds!

Among the ancient grains, amaranth has the highest protein content, as well as the most favourable levels of the essential amino acid, lysine, making it a complete protein powerhouse for those following a gluten-free or vegan diet. Its nutritional benefits have been celebrated across the globe for centuries – it was once considered a staple food in the Inca, Mayan and Aztec civilizations. Just one cup (120 grams) of uncooked amaranth contains 31% of your recommended daily amount of calcium and a whopping 82% of iron! The leaves of the amaranth plant are edible, too – simply add them to soups or stir fries for a nutritious kick. The seeds are more versatile, though, and can be enjoyed in sweet and savoury dishes, boiled, sprouted or fried.

AMARANTH AND SUNFLOWER-SEED CRACKERS WITH BEETROOT HUMMUS

Serves 4 EASY 1 hr

WHAT YOU NEED CRACKERS

180g amaranth (find at select health stores and online retailers) 1,5L (6 cups) water 2 tbsp olive oil + extra, to serve 2 tsp fine salt 200g sunflower seeds sea salt flakes, to sprinkle

BEETROOT HUMMUS