Amaranth protein bites

Amaranth (Amaranthus spp.) has been consumed throughout history, including by the Inca, Maya and Aztec civilizations, where it was used as a staple food. Amaranth grain is a highly nutritional pseudocereal, like quinoa and buckwheat, with a superior amount of proteins  and has been shown to provide medicinal benefits, especially in lowering the risk of the oxidative stress related diseases e.g. cancer, cardiovascular disease, diabetes, and obesity (1). Furthermore, amaranth is considered a good source of insoluble fiber and vitamin and mineral, such as riboflavin, niacin, ascorbic acid, calcium, and magnesium (2).

 

Amaranth protein bites
 
Prep time
Cook time
Total time
 
Ingredients
  • 5 dl (ca. 80 g) puffed amaranth (or puffed quinoa)⁣
  • 50 g (1 scoop) chocolate or vanilla (whey or casein) protein powder*⁣
  • 1 dl (ca. 140 g) maple syrup (or any other liquid sweetener like honey or agave)⁣
  • 1 dl (ca. 110 g) nut butter⁣
  • 2 tsp (ca. 5-8 g) coconut oil⁣
  • 100 g dark (60-85%) chocolate ⁣
Instructions
  1. Combine puffed amaranth and protein powder in a big bowl and stir a bit with a spoon. ⁣
  2. In a small saucepan, put maple syrup, nut butter and coconut oil and warm up on medium heat until it starts to bubble slightly and turns into a caramel. Remove from heat and pour over the puffed amaranth mixture. Stir with a spatula or a spoon to combine. ⁣
  3. Next, put the mixture in either a small baking dish or a 22 cm cake tin, lined with parchment paper, and press the mixture pretty tightly with your fingers or a spoon. Put in the fridge or the freezer while making the next step. ⁣
  4. Melt the chocolate over a water-bath (I use a small saucepan and put a bowl over it to melt the chocolate in). When all the chocolate is melted, pour it over the amaranth mixture and quickly coat the mixture with a spatula (or a spoon).⁣
  5. Allow the chocolate to harden in the fridge for 30-60 minutes, then cut into bites and enjoy! ⁣
Notes
*If you do not have protein powder than you can add ca. 3-4 tbsp of puffed amaranth and 1 tsp of cacao instead. ⁣

References:

1. Tang Y, Tsao R. 2017. Phytochemicals in quinoa and amaranth grains and their antioxidant, anti-inflammatory, and potential health beneficial effects: a review. Mol Nutr Food Res, 61(7).

2. Caselato-Sousa V.M. and Amaya-Farfán J. 2012. State of knowledge on amaranth grain: a comprehensive review. J Food Sci, 77(4):R93-104.

 

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