Hello Whole Living Thrivers!
Let’s reconnect with one of nature’s most powerful gifts—ancient grains. These wholesome staples have stood the test of time, offering a simple and natural way to nourish both body and mind.
Your Body’s Natural Intelligence
Your body knows exactly what it needs to thrive. When you feed it foods that are as close to their natural state as possible, like ancient grains, you tap into that natural intelligence. These grains—untouched by modern modifications—offer pure nutrition that your body instantly recognizes.
Why Choose Ancient Grains?
Unlike heavily processed options, ancient grains such as spelt, millet, and amaranth retain their original nutrient profiles. Loaded with fiber, protein, vitamins, and minerals, they support digestion, boost energy, and help maintain overall well-being with added diversity to the gut microbiome.
An Ancient Grain with Modern Appel and Deep Roots - Amaranth
Amaranth has been cultivated for thousands of years and actually is classified as a pseudocereal. They don’t belong in the same family as wheat and rice and can be a delicious replacement option for people with hypersensitivities, intolerance or celiac disease or if you’re just looking for diversity in your diet.
Amaranth, once a staple for the Aztecs, held great cultural and religious significance until its cultivation was banned by Spanish conquistadors. Despite this, the plant has continued to grow in the wild, preserving its genetic diversity. Research into amaranth resumed in the U.S. in the 1970s, and it has since been cultivated for its health benefits.
Amaranth typically can be found in health food stores and remains a popular crop in parts of Mexico, where it’s used in traditional foods like alegría, a festive candy. The grain can also be popped like popcorn, in soups, as a side dish or enjoyed as a breakfast cereal.
In ancient Mexico, the Aztecs relied on amaranth as a staple grain, using it for tamales, tortillas, and atole. During sacred ceremonies, they even shaped statues of their gods from amaranth, maize, and agave, which were later consumed to symbolically “take the god into their bodies”.
Festive Fun Note: On the Day of the Dead, amaranth seeds are offered as a nourishing snack for the spirits, a playful nod to tradition. Historically, edible skulls were crafted from amaranth seeds, though sugar has become the modern choice for these festive treats.
Amaranth has a much shorter history in Europe compared to its deep cultural roots in Mexico. After its decline in the Americas during the Spanish conquest, amaranth was not widely known in Europe until the late 20th century.
Today, amaranth is appreciated across Europe as part of the health food movement, especially in gluten-free diets. It’s commonly found in health food stores and used in porridge, baked goods, and salads. Its high protein content, rich mineral profile, and versatility in cooking have made it a favorite for those looking to incorporate nutrient-dense, gluten-free grains into their diet.
Other Health and Nutritional Info
Raw amaranth grain is inedible and indigestible to humans and is said to reduce the absorption of nutrients. Cooked amaranth is rich in dietary minerals, including phosphorus, iron, and manganese, and provides a good source of protein, particularly lysine, which is less common in other grains.
Amaranth leaves are equally nutritious, offering high levels of vitamin C, iron, and beta-carotene, although they contain compounds that require careful preparation to reduce potential toxicity. When prepared properly, both the grain and leaves provide valuable nutrients for a diet with impact.
Simple Recipes to Inspire You
While recently teaching at a yoga retreat in Italy, each morning the amazing chefs prepared a fantastic vegetarian (with vegan options) breakfast spread. The Amaranth Warm Breakfast Bowl dish the amazing chefs prepared daily is definitely making its way into rotation in our home kitchen.
Something I strive to incorporate more into my own family meals are ancient grains. Our local bakery offers a delicious ancient grain bread that I purchase on the regular. Raising intuitive eaters has been a long game focus for my personal parenting style. Teaching my family how to incorporate diversity including ancient grains adds nutritional impact to their athletic, developing bodies.
Cooked with coconut oil, whole cinnamon cloves and prunes, this amaranth breakfast dish was delicious, warm and satisfying!
Amaranth Warm Breakfast Bowl:
Ingredients:
1/2 cup amaranth
1 cup water
1/2 cup almond milk (or any plant-based milk of choice) → check out one of Whole Living's favorite nut milk recipes below or on our Instagram!
1 tbsp coconut oil
1/2 tsp ground cinnamon
4-5 prunes, chopped
1 tsp vanilla extract (optional)
Pinch of sea salt
Toasted nuts, seeds, or shredded coconut, fresh seasonal fruit for topping (optional)
Instructions:
Rinse and Cook the Amaranth: Rinse the amaranth under cold water. In a small saucepan, combine the amaranth, water, and a pinch of sea salt. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes, stirring occasionally until most of the water is absorbed and the grains are soft.
Add Milk and Spice: Once the amaranth is tender, stir in the almond milk, coconut oil, cinnamon, and vanilla extract (if using). Continue cooking on low heat, stirring until the mixture becomes creamy (about 5 minutes).
Sweeten with Prunes: Add the chopped prunes to the mixture and stir well. The prunes will naturally sweeten the dish as they soften in the warm amaranth.
Serve: Spoon the amaranth into a bowl and top with your favorite toppings like toasted nuts, seeds, shredded coconut or seasonal fruit for extra texture, nutrition and flavor.
Looking for other easy ways to incorporate ancient grains into your routine? Here are a few ideas:
Millet Breakfast Bowl: Cooked millet makes a great base for a hearty breakfast. Top with fresh berries, nuts, and a drizzle of honey for a nourishing start to the day.
Spelt Grain Salad: Toss cooked spelt with fresh greens, roasted veggies, and a lemon-tahini dressing for a balanced and satisfying lunch.
Amaranth Soup: Add amaranth to vegetable soups for a nutrient-dense twist. Its mild flavor blends well with seasonal vegetables and herbs, making it a versatile addition to any recipe.
The Timeless Appeal of Whole Foods
Every time you choose ancient grains, you’re connecting to a tradition of wellness that spans generations. These grains are not only filling and flavorful but also deeply aligned with what your body needs to thrive. They bring balance, simplicity, and nourishment to every meal.
Get Started with Ancient Grains Today
Whether it’s adding quinoa to a salad or swapping regular flour for spelt in your baking, ancient grains offer endless possibilities. They’re a small but significant step towards a healthier, more vibrant you.
What’s your favorite way to enjoy ancient grains? Let’s swap ideas and recipes!
In Thrive,
Shannon
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