Breakfast Amaranth With Walnuts and Honey

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Low Fod Map
Health score
41%
Breakfast Amaranth With Walnuts and Honey
20 min.
6
293kcal

Suggestions


Embark on a delightful morning quest with this Breakfast Amaranth With Walnuts and Honey, a dish that not only tantalizes your taste buds but also nourishes your body. Celebrated for its rich nutritional profile, amaranth is a powerhouse grain, packed with protein and essential amino acids, making it an excellent choice for a wholesome breakfast that will keep you energized throughout the day.

In just 20 minutes, you can prepare a meal that is not only vegetarian and vegan but also gluten-free and dairy-free, catering to a variety of dietary preferences. The warm, creamy texture of the amaranth is perfectly complemented by the crunchy walnuts or pecans, bringing a delightful contrast to every bite. Drizzling honey or pure maple syrup adds a touch of natural sweetness that elevates the dish to an exquisite morning indulgence.

This Breakfast Amaranth is not only quick and easy but also meets the popular low FODMAP criteria, making it suitable for those seeking a gentle yet satisfying breakfast option. With only 293 calories per serving, it is a guilt-free way to start the day, whether you’re fueling up for a busy morning or enjoying a leisurely brunch with friends and family. Dive into this heartwarming and nourishing meal that welcomes you to a world of flavor and wellness!

Ingredients

  • cups amaranth grain 
  • servings maple syrup pure chopped
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • pot
  • spatula

Directions

  1. In a 3- to 4-quart heavy saucepan combine the amaranth and the water. Cover the pan and bring the mixture to a boil, whisking occasionally. Using a heatproof rubber spatula, push any seeds clinging to the side of the pot into the liquid then reduce the heat to low and continue to simmer, covered, until the liquid is absorbed, 20 to 25 minutes. Stir in salt.
  2. Remove the pan from the heat and let it stand, covered, 5 to 10 minutes. Divide amaranth among bowls and top with nuts, honey, and milk.

Nutrition Facts

Calories293kcal
Protein11.73%
Fat13.67%
Carbs74.6%

Properties

Glycemic Index
11.92
Glycemic Load
18.1
Inflammation Score
-6
Nutrition Score
16.319130618854%

Nutrients percent of daily need

Calories:292.68kcal
14.63%
Fat:4.52g
6.95%
Saturated Fat:0.94g
5.87%
Carbohydrates:55.45g
18.48%
Net Carbohydrates:51.14g
18.6%
Sugar:13.07g
14.52%
Cholesterol:0mg
0%
Sodium:206.05mg
8.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.72g
17.45%
Manganese:2.6mg
130.24%
Magnesium:165.33mg
41.33%
Phosphorus:358.34mg
35.83%
Iron:4.92mg
27.33%
Vitamin B2:0.38mg
22.51%
Vitamin B6:0.38mg
19.01%
Copper:0.36mg
18.16%
Fiber:4.31g
17.24%
Selenium:12.03µg
17.19%
Zinc:2mg
13.35%
Folate:52.75µg
13.19%
Calcium:128.94mg
12.89%
Potassium:371.85mg
10.62%
Vitamin B5:0.94mg
9.37%
Vitamin B1:0.09mg
5.86%
Vitamin E:0.77mg
5.1%
Vitamin C:2.7mg
3.28%
Vitamin B3:0.61mg
3.05%
Source:Epicurious