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Similar to regular oatmeal, but with higher protein content and a great silky texture, amaranth only takes 15-20 minutes to cook and there’s no need for stirring!


It can be put on when you wake up or even the night before and reheated. Like quinoa, it is actually a tiny seed that cooks up like a grain.


I first got my appreciation of this nutritional powerhouse while studying in the culinary paradise of Oaxaca, Mexico and spending time in its legendary Jardin Etnobotanico. Amaranth is a pre-Hispanic, Mexican superfood. It’s higher in calcium than cow?s milk, has more iron than spinach, and is high in lysine, an essential amino acid which helps our immune system, energy production and metabolism of fats. What a great way for your family to start the day!




  • 1 cup amaranth
  • 2.5 cups water
  • 1/8 tsp sea salt
  • 1 pinch cinnamon, cardamom or ginger
  • 1/2 cup milk (I like almond or hemp)
  • 1/2 teaspoon pure vanilla extract (optional)



  • Toast amaranth by sauteing it in a dry pot for a few minutes.
  • Next add water and salt, bring it to boil and then turn heat down and simmer covered for about 15-20 minutes until the amaranth is chewy, but not gummy (no need to stir!).
  • Add spices and milk to achieve the taste and the texture you like, and stir over medium/low heat until incorporated.


Make it different everyone time! Try:


  • chopped apples, pears or berries
  • sliced almonds, chopped walnuts or pumpkin seeds
  • chia seeds, hemp seeds or flax seeds
  • pure vanilla, maple syrup, bee pollen or shredded coconut, dried fruit.
  • coconut Manna or yogurt


Serves: 2-3



From the Spring issue of Ecoparent Magazine ( available in hard copy at Chapters/Indigo, Nature’s Fare Markets, Whole Foods, and other independent newsstands and baby stores. Dr. Heidi is a regular food and health contributor to Ecoparent.