Kid-Friendly Amaranth Recipes: Making Healthy Eating Fun

In today's health-conscious world, finding nutritious and delicious meals that appeal to kids can be a challenge. Amaranth, a nutrient-dense grain packed with protein, fiber, and essential vitamins, is an excellent addition to any child's diet. Not only is it gluten-free, but its slightly nutty flavor and versatile texture make it a perfect ingredient for a variety of kid-friendly recipes. Here are some fun and tasty amaranth recipes that will make healthy eating enjoyable for the whole family!

Amaranth is a nutritious grain that has been cultivated for thousands of years, originally prized by ancient civilizations like the Aztecs and Incas. It is gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease. This supergrain is rich in protein, containing all nine essential amino acids, making it a complete protein source. Amaranth is also high in dietary fiber, which aids digestion and helps maintain a healthy weight. In addition to protein and fiber, it boasts a wealth of vitamins and minerals, including iron, magnesium, and calcium. The grain has a slightly nutty flavor and a unique texture that can add depth to various dishes. Amaranth can be cooked like rice or quinoa, used in baking, or ground into flour for gluten-free recipes. It is versatile and can be incorporated into salads, soups, breakfast porridge, and baked goods. Moreover, amaranth is not only nutritious but also sustainable, as it can thrive in diverse climates and requires minimal water. Including amaranth in your diet can be a delicious way to enhance nutrition while embracing a healthy lifestyle.

1. Amaranth Breakfast Porridge

Ingredients:

• 1 cup amaranth
• 3 cups milk (or plant-based milk)
• 1 tablespoon honey or maple syrup
• 1 teaspoon vanilla extract
• Fresh fruits (e.g., bananas, berries, apples)
• Nuts or seeds (optional)

Instructions:

1. Rinse the amaranth under cold water.
2. In a saucepan, combine amaranth and milk. Bring to a boil, then reduce heat and simmer for about 20 minutes, stirring occasionally until creamy.
3. Stir in honey and vanilla extract.
4. Serve warm topped with fresh fruits and a sprinkle of nuts or seeds for added crunch.

This creamy porridge is not only filling but also allows kids to customize their toppings, making breakfast fun!

2. Amaranth Veggie Patties

Ingredients:

• 1 cup cooked amaranth
• 1 cup grated carrots
• 1 cup mashed sweet potatoes
• 1/2 cup breadcrumbs (or ground oats for gluten-free)
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Olive oil for frying

Instructions:

1. In a large bowl, mix cooked amaranth, grated carrots, sweet potatoes, breadcrumbs, garlic powder, cumin, salt, and pepper.
2. Form the mixture into small patties.
3. Heat olive oil in a skillet over medium heat. Fry the patties for 3-4 minutes on each side until golden brown.
4. Serve with a dollop of yogurt or your favorite dipping sauce.

These veggie patties are a hit with kids and can be served as a snack or a side dish.

3. Amaranth Fruit Bars

Ingredients:

• 1 cup amaranth flour
  
• 1/2 cup oats
• 1/4 cup honey or maple syrup
• 1/4 cup nut butter (peanut, almond, or sunflower seed butter)
• 1/2 cup dried fruits (raisins, cranberries, apricots)
• 1/4 teaspoon cinnamon

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
2. In a bowl, combine amaranth flour, oats, honey, nut butter, dried fruits, and cinnamon. Mix until well combined.
3. Press the mixture into the prepared baking dish.
4. Bake for 20-25 minutes until golden. Let it cool before cutting into bars.

These fruit bars are perfect for on-the-go snacks or lunchboxes and provide a nutritious boost to keep kids energized.

4. Amaranth Pizza Crust

Ingredients:

• 1 cup amaranth flour
• 1/2 cup water
• 1 teaspoon olive oil
• 1/2 teaspoon salt
• Toppings of choice (tomato sauce, cheese, veggies, pepperoni)

Instructions:

1. Preheat the oven to 425°F (220°C).
2. In a bowl, mix amaranth flour, water, olive oil, and salt until a dough forms. Let it rest for 10 minutes.
3. Roll out the dough on a floured surface to your desired thickness.
4. Transfer to a baking sheet and bake for 10 minutes.
5. Remove from the oven, add your favorite toppings, and bake for an additional 10-15 minutes until the cheese is bubbly and golden.

Kids will love personalizing their pizzas, and this gluten-free crust is a healthy alternative to traditional pizza bases.

5. Amaranth Smoothie Bowl

Ingredients:

• 1/2 cup cooked amaranth
• 1 banana
• 1 cup spinach or kale
• 1 cup almond milk (or any milk)
• Toppings: granola, sliced fruits, seeds, nuts, coconut flakes

Instructions:

1. In a blender, combine cooked amaranth, banana, spinach, and almond milk. Blend until smooth.
2. Pour the smoothie into a bowl and top with granola, sliced fruits, seeds, nuts, and coconut flakes.

This colorful smoothie bowl is visually appealing and packed with nutrients, making it a great breakfast or snack option.

Conclusion

Incorporating amaranth into your child’s meals not only boosts their nutritional intake but also introduces them to new flavors and textures. These kid-friendly recipes are simple to prepare and fun to eat, making healthy eating a delightful experience. Give them a try and watch your little ones enjoy the benefits of this ancient supergrain!

❤ Try our USDA certified Amaranth Grain ❤

Realted blogs:

• Incorporating Amaranth into Your Diet: Tips and Recipe Ideas
• Diversity on the Plate: Amaranth vs. Hulled Millet
• Organic Amaranth Grain: Cooking and Baking Ideas