This is part of a continuing series on the health benefits of grains you might not have heard of or tried.

AMARANTH

What it is:

"Technically, amaranth is not a true grain. It is often called a 'pseudo-grain' and has also been referred to as an herb, fruit or vegetable," says Anne VanBeber, associate professor and chair of the Department of Nutritional Sciences at Texas Christian University. Amaranth seeds are the size of poppy seeds and are tan to light brown in color. They resemble the grain millet. Amaranth leaves, which are spinach-like, are also known for their nutritional qualities.

The origin of amaranth is traced to Mexico, where it was a staple in the diets of pre-Columbian Aztec and Mayan civilizations. "It was believed to be magical and possess supernatural powers. For its ability to impart strength, amaranth was considered an important food among Aztec royalty," says VanBeber. Today it is primarily grown in Mexico, Guatemala, Peru, India and Nepal.

Texture:

Amaranth has a fluffy, sticky texture. It should not be overcooked and should be eaten as soon as it's done because it has a tendency to become gummy and congealed if it's allowed to cook or sit too long.

Tastes like:

The flavor of amaranth has been described as mild, sweet, nutty and malt-like. It takes on the flavor of accompanying ingredients in a recipe. Some people describe it as strong, and, therefore, suggest that it be combined with other grains in cooking.

Nutritional information:

(1/4 cup uncooked) 182 calories, 3.17g total fat, 32g carbs, 4.5g dietary fiber, 7g protein.

Nutrients:

Amaranth is a complete protein food source because it contains all eight essential amino acids. "Containing 15 (percent) to 18 percent protein, amaranth is a good source of lysine and methionine, essential amino acids that are not usually found in great quantity in grains. Using amaranth in combination with wheat, corn or brown rice results in a food source with a protein content comparable to fish, red meat or poultry," says VanBeber. The amino acid score of amaranth is 101. For comparison, an amino acid score of 100 or higher indicates a complete or high-quality protein. This score is utilized worldwide to rank the quality of protein foods and is an important tool used to choose protein foods for malnourished populations, adds VanBeber.

A quarter cup of amaranth is a rich source of fiber, has 3.7mg iron, (20.56 percent of daily value) and 75mg calcium (7 percent of daily value), 130mg magnesium (32 percent of daily value), 178mg potassium (5 percent of daily value) and 222mg phosphorus (22 percent of daily value). It also contains copper, zinc, folate and vitamins A, C and E.

Amaranth contains 6 percent to 10 percent fat, primarily in the form of polyunsaturated fatty acids. Because of its high fat content, it is best stored in the refrigerator and should be used within three to six months of purchasing.

Health perks:

Amaranth is gluten-free. "It is a good protein source for vegan diets due to its comprehensive amino acid profile. Research also indicates that amaranth may contain beneficial phytosterols, which assist in maintaining optimum blood cholesterol levels," says VanBeber.

Best served or cooked with:

"Amaranth should be cooked before eating. In its raw state, it contains compounds that could interfere with nutrient absorption," says VanBeber. Amaranth flour may be used in small amounts in combination with other flours for baking. Amaranth may be eaten as a cereal, popped like popcorn or toasted. It can be combined with other whole grains in soups, stews or stir-fries and can be used to make a pilaf. It is also used as a nutrient-dense, gluten-free thickening agent in cooking.

Amaranth takes about 20 minutes to cook — and it cooks similar to rice. Place in a pot of boiling water, stir, cover and simmer. Some recommend toasting it in a pan for a few minutes prior to cooking.

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