Amaranth: The Super Grain

I am so excited to share this guest blog post from one of my all-star interns, Raquel Squires! Raquel graduated from The Pennsylvania State University with a Bachelors of Science in Nutrition, and a minor in English. She loves to experiment with new foods and whips up many tasty concoctions on a regular basis. In this post, Raquel introduces us to a super trendy whole grain and a really cool way to whip up a batch.

With a history as rich as its nutrition content, it’s no wonder amaranth is a super grain. A broad-leafed plant that can grow up to six feet tall, there are over 60 known species of amaranth. This trendy whole-grain dates back to the time of the Ancient Aztecs, where it was used for various religious ceremonies and celebrations.  Today, the popularity of this protein powerhouse has soared, thanks to its gluten-free and nutrient rich profile.

Amaranth gets its name from the Greek word amarantos, meaning “the never-fading.” It flourishes in the summer and autumn months, and is a terrific source of vitamins and minerals. In fact, just one cup of cooked amaranth provides over 20% of your daily need of iron, magnesium, phosphorus, manganese, and selenium—talk about being nature’s multivitamin!  Amaranth is also unique because it contains an essential amino acid, lysine, that the body cannot manufacture on its own.  In fact, amaranth easily trumps the protein content of most other grains, helping us to feel fuller for longer.

Clearly, when it comes to nutrition, amaranth is a winner. Still, being a foodie, it had to pass the ultimate test, taste. After picking up amaranth from my local Whole Foods, I did some recipe research to see the typical ways the grain is used. I discovered that it’s mostly used in salads, soups, porridges, or served popped.

Having no idea that it was possible to “pop” amaranth, this definitely piqued my interest, so that’s what I decided to experiment with. Time to have some fun with this all-star whole grain!

How to pop amaranth:

I don’t believe there is an exact science to popping amaranth, but I do know two things from my recent experience: a little bit goes a long way, and although small in size, amaranth certainly gets a lot of height when popped.

Heat an ungreased frying pan over medium heat. Be sure that the pan is hot enough for a water droplet to disintegrate when dropped. Take a pinch of amaranth and toss into the hot frying pan. You should see the amaranth immediately start to pop. After a minute or so, empty the contents of the frying pan into a clean dish and repeat the process. Unfortunately, there is no way that all of the grains will pop without burning the already popped amaranth. It’s tasty though, because it adds some extra crunch. Your finished result should look something like this (nothing like popcorn but still delicious!):

Popped Amaranth Peach Plum Parfait: When popped, amaranth has a nutty, crunchy flavor. So I took advantage incorporated into this yummy parfait.

Ingredients:

                       

1/4 cup amaranth, uncooked

1 cup plain yogurt

2 teaspoons amber agave nectar or honey

1 peach, cut into 1/4” half-moon slices (or seasonal fruit of choice)

1 plum, cut into ¼” half-moon slices (or seasonal fruit of choice)

Yield: 2 servings

Divide peach and plum slices evenly, and use to assemble two parfaits. In addition to the peach and plum slices, each parfait will get: 1/2 cup of the yogurt, 2 tablespoons of the popped amaranth, and 1 teaspoon of the amber agave nectar, Layer the parfait ingredients in desired order.

*Note:  Be sure to consume parfait immediately after assembly. If sitting out too long, popped amaranth will get soggy when layered on top of the yogurt.

Drum roll please... and amaranth officially passes the ultimate taste test! Give it a try and let me know what you think.

Paying it Forward

The incredibly talented actress, singer, health coach, and Joy Fit Club member, Kate Chapman is spreading her first-hand knowledge on wellness in the United States and beyond. After losing 100 pounds, Kate understands what it means to make real sustainable changes for better health and a more vibrant life. Read about her journey to Uganda and what it truly means to pay it forward. 

Kate - Before and after losing 100 pounds!

For the past few weeks I have been working and living in Uganda.  I was invited here for a variety of reasons (singing concerts, directing a brand-new Broadway-type musical called “Mango Roses”, teaching drama) but my favorite work so far has been speaking to schoolchildren about wellness.  Just this week I addressed the student body at the Kampala International School and was overwhelmed by the positive response it received. 

I began my talk showing the video from my June appearance on the TODAY Show as the newest member of the “Joy Fit Club”.  I felt the students could best see my journey through that piece, and, since it marks the completion of one of “My Impossible Dreams”, I wanted to share it with them.  The beautiful students at the school were immediately drawn in.  I was so grateful, yet again, to have had that experience with Joy Bauer, Kathie Lee and Hoda, and the incredible people who work with Joy and at NBC.  Showing that clip made me a “big shot” before I ever took the stage.

Once I took the stage after that video presentation my work was easy!  I had their rapt attention!  For the next 30 minutes I spoke to them about the beauty of realizing Impossible Dreams, how to envision and make their own dreams come true…..and the incredible importance that being healthy makes when moving along the path towards those dreams.  As I can personally attest, a dream can become a nightmare if your body hasn’t been given the opportunity to live in its dream-state, too.

What did I mean by that, exactly?  Quite simply, I had achieved one of my Impossible Dreams of being a Broadway actress while living inside of a body that was slowly, systematically failing me.  Except, in reality, I was failing it.  I hadn’t incorporated my physical health into my original “Dream Equation”.  I wanted to let the students know – while they are still at an age where they are building cells and growing – that in order to fully enjoy their efforts along their personal paths to success, they would be wise to place their physical health into the equation.  Dream + Health + Success = Pure Heaven.  Dream + Success – Health = “Wait, what was my dream?

Here in Uganda eating healthy is easy.  Very, very easy.  And, extremely cheap. In many ways I’m sad to leave here next week because of this indisputable fact.  Ugandans are fortunate to have a year-round growing season.  Fruits and vegetables are plentiful, organically grown and readily available.  Local vendors bring their fresh fruit and veg right to your door throughout the day or you can go to the market areas where multiple vendors have stands to choose from.  Just recently I went to the market to purchase goods to make dinner.  For $7.50 (U.S. price) I was able to purchase enough food to feed me for a week!  I purchased several items I had zero idea about, along with ginger root, mushrooms, sugar cane, mangoes, sweet potatoes, and shallots.  At my apartment I already had gorgeous tomatoes, carrots, cabbage, watermelon, bananas, beans and passion fruit from a previous market day.  (Dinner, by the way, was INCREDIBLE! – if I do say so myself.)

In addition to the mind-blowing produce, the meat, dairy and eggs here are all grown and produced locally, pasture-fed, and humanely raised.  These aren’t beloved pets (as I would make them, and then never be able to eat them), but they are livestock that are patiently raised, then slaughtered and the whole animal used.  Overall, meat isn’t a staple of a local Ugandan’s diet.  Raising those animals takes time and they are respectful that meat is a luxury item.  I like that sentiment.  I’m not a vegetarian, but I eat increasingly less meat, especially as the United States commercial farming continues to produce animals raised in horrific circumstances and fed food and substances that cause them to grow quickly – often at the expense of the animals’ welfare.

So, in a way, the charge I gave my audience was fairly easy – especially given that their school lunches are beautifully prepared and vegetarian and multiple vegetable choices are offered every day.  However, Western-type junk food is also a plenty here for those who can afford to buy it.  (I recently picked up a bag of chips here that listed “Edible Oil” as one of its ingredients.  Oy!)  It’s a “luxury” item here as most people are quite poor and usually eat what they grow themselves for most of the year.  As I was recently told, “Nobody needs to work to eat in Uganda.  Put a seed in the ground and you will have food.”  In another way, however, it was a difficult assignment.

Children are mostly naturally healthy.  The body is an incredible ecosystem that works to build immunity and resistance continually in order to protect itself from external and ingested toxins.  These children, by and large, haven’t had the kind of childhood I had that was filled with chronic illness.  The idea of “being sick” has been a mostly fleeting (thankfully!) reality for them.  In order to successfully impart my message I needed to ask them to connect with those times in their lives when sickness got in the way of something they wanted to do.  Telling these children to simply “eat more fruits and veg” wasn’t going to cut it!

So, instead, I painted a tale of two lives – my two lives.  The first lifetime where I lived in a constant state of illness management and my current lifetime where I live each day feeling SPECTACULAR and where I can enjoy the fact that all my dreams have – and continue to – come true.  I also told them that I eat tons of fruit and veg and how those incredible plants continue to keep me well, vibrant, and not worried about my waistline.  I am free to simply define – and attain – more, bigger Impossible Dreams.

The great news?  The speech was designed for the students – who embraced the message with immense (and humbling) voracity – but the faculty got it, too.  I had the pleasure of speaking to several of them afterward who imparted to me the impact my presentation had upon them.  I hope that as I leave Kampala next week I have empowered a whole new troupe of people to take the story of my two lives and allow it to be an inspiration that will help them to achieve all of their Impossible Dreams – and feel great each moment along the way. 

Kate in Uganda