What do you think of when you hear the word "grains?" Well, Dr. Mehmet Oz wants to expand your vocabulary by adding a new super grain to this list: Amaranth.
Featured on a recent show, this tiny grain is a better choice because it's high in fiber, calcium and protein when compared to oats, brown rice and millet. Dr. Oz emphasizes that Amaranth lowers cholesterol.
How to use it:
- Try in place of your usual breakfast cereal, such as Arrowhead Mills Organic Whole Grain Amaranth (click for details).
- Replace your dinner pasta with Amaranth.
- Use it as a snack. We love cereal for a mid-afternoon pick-me-up, such as Health Valley Organic Sprouted Amaranth Flakes (click for details).
- Make the recipe below for your main meal!
Here's what Dr. Oz's experts say about this great grain: "With all the growing varieties of grains on the grocery store shelves, it is no wonder why customers are becoming so confused in making selections. But one thing is not at all confusing – the importance of putting down the white rice and trying to branch out of your comfort zone. Amaranth might be a new name you’ll want to look out for. Amaranth is a “pseudo grain” like quinoa and buckwheat and is extremely high in protein, 13 to 14% in comparison to other grains. Furthermore, amaranth’s inflammation-fighting compounds may play a role in improving heart health and reducing the risk of stroke."
Vegetable Casserole Ingredients
Makes 4 servings (Serving size: 1/2 cup)
- 2 tbsp extra-virgin olive oil
- 1/2 cup sweet onion, small diced
- 1 tbsp fresh garlic, finely chopped
- 1/2 cup red pepper, small diced
- 1/2 cup yellow pepper, small diced
- 1/2 cup zucchini, small diced
- 1/2 cup blanched greens beans, cross cut to small dice size
- 1/2 tsp salt
- 1/4 tsp black pepper, coarsely ground
- 1 cup cooked amaranth
- Zest of 1 lemon
In a 12-inch sauté pan add and heat oil, then add onions and sauté until onions become translucent, about 5 minutes. Add garlic and sauté 1 minute, then add peppers and zucchini and sauté until just tender.
Add green beans, salt and pepper and mix well. Add amaranth and lemon zest, mix well again, sauté until thoroughly heated and serve.
Nutritional Information Per Serving
Sodium: 250 mg
Sugars: 3 g
Cholesterol: 0 mg
Saturated Fat: 1 g
Fiber: 3 g
Protein: 3 g
Carbohydrate: 17 g