The Protein Dilema

Protein is one of the building blocks of life and a key component of any well balanced diet. 

Animal products - meat, cheese etc - are high in protein. But that doesn’t mean they are the best or only source. Too much protein can be just as bad as too little.

Animal protein is usually high in saturated (‘hard’) fats, which aren’t good for us, whereas other plant-derived sources, though they may be lower in protein, often contain other material such as fibre, complex carbohydrates and unsaturated fats which are essential to a healthy diet.

Some plant forms, such as spirulina, actually have more useable protein than animal meat. Prime candidates for a safe, high protein vegetarian diet are Quinoa and Amaranth. Millet is included here because, although lower in protein, it bears some similarities and can be sprouted, cooked or served in similar ways. These grains are very attractive to vegetarians and to those unwilling to risk the problems associated with red meat.

Amaranth
Similar in appearance to Quinoa, the seeds of Amaranth have similar properties and are highly nutritious. Amaranth seed is made up of 15-18% protein and contains respectable amounts of lysene and methionine, two essential amino acids not frequently found in grains. It is high in fibre [up to three times the amount found in wheat], has more than five times the amount of iron found in wheat and has calcium, potassium, phosphorus and vitamins A and C. Amaranth consists of 6-10% oil, predominantly unsaturated and is high in linoleic acid [Omega-6]. Cooked Amaranth is 90% digestible and is particularly good for convalescence. Using Amaranth in combination with wholewheat, maize or brown rice results in a complete protein as high in food value as fish, meat or poultry.

Amaranth, like Quinoa, can be cooked as a cereal, ground into flour, popped like sweetcorn, sprouted or toasted. The seeds can be cooked with other whole grains, added to stir -fry or to soups and stews as a dense thickening agent. Amaranth flour is used in making pastas and baked goods. Like Quinoa, it is gluten-free.

The whole grain, when simmered, produce a thick, oatmeal-like porridge that has a gelatinous texture that many find unpalatable. To make it more appetizing, cook a small proportion [up to 15%] of it with another grain [or grains], such as brown rice or buckwheat; follow the cooking instructions for the predominant grain rather than for the amaranth.

The grain can also be baked or steamed. If cooked alone, amaranth benefits from the addition of strong flavoured cooking liquid, such as broth or tomato juice.

Popping
The grains can be toasted as you would sesame or poppy seeds; they pop and puff like popcorn [althought much smaller]. Toast just a tablespoonsful of the seeds at a  time in a heavy, ungreased skillet, toss and stir over high heat for a few seconds until popped.

Sprouting
Quinoa, Armaranth and Millet are all suitable for sprouting and this will increase the nutritional value even more. The sprouted seeds introduce valuable ingestive enzymes which help remove stomach acidity. They can be added to salads and stir-fries, or juiced.