Wild Edible Plants
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WILD EDIBLE PLANTS WITH MEDICINAL USES AND RECIPES (Green) Amaranth Also: Pigweed Amaranth plants, which grow 90 centimeters to 150 centimeters tall, are abundant weeds in many parts of the world. All amaranth have alternate simple leaves. They may have some red color present on the stems. They bear minute, greenish flowers in dense clusters at the top of the plants. Their seeds may be brown or black in weedy species and light- colored in domestic species. Often the tap root has a reddish color. From the base of the leave stems grow the seed spikes. The tiny black seeds are surrounded by sharp bristly bracts which need to be removed before eating (Spiny) Amaranth Edible Uses: All parts are edible, but some may have sharp spines you should remove before eating. Amaranth is high in vegetable protein, calcium and vitamin E. Leaves and Stems - The young plants, or the growing tips of older plants, are an excellent vegetable. Use leaves and stems like spinach, eaten raw, steamed, sautéed, cooking liquid is drunk. Leaves are also dried and ground for flour. They are used in soups and stews. Seeds - Amaranth is a grain that has been used for some 8,000 years. It was one of the staple foods of the Aztecs. Amaranth is usually added to other flours or materials and is gluten free. Amaranth seeds appear in the Fall. Wait until plant is full grown for large seed heads. Amaranth seeds are easily collected in autumn by tapping the seed head over a bowl. They are very nutritious, and very rich in carbohydrates, and higher in protein than most grains - up to 16% protein by weight. Better still, the seeds contain the amino acid lysine which is very rare for plants but vital for human health. The seeds are used raw or dried for baked goods, cereal, or mush. Four ounces of amaranth grain provides 100% of an adult’s daily protein need. It can be combined with wheat flour for yeast breads. Nutritionally 100 grams or about 3.5 ounces of Amaranth grain has 374 calories, 14.45 grams of protein 6.5 grams of fat, 15 grams of fiber, 4.2 mg of vitamin C, 153 mg calcium, 366 mg of potassium, 455 mg phosphorus, and 266 mg magnesium. You can collect it by putting the seed head in a bag and shaking the seed head. Amaranth grain does not have to be soaked before use. Puffy amaranth seed Other Uses: The red amaranths were used by Native Americans both as a food source and a dye. Recipes: Fresh or Cooked Greens In the spring and early summer cook the greens as you would spinach. Or eat them in a salad. Seeds Shake the tops of the plants to get the seeds. Eat the seeds raw, boiled, ground into flour, or popped like popcorn. Amaranth Seed Bread 3 1/2 cup flour 1/2 cup amaranth seed (put in blender or grinder to make fine flour) 3 T honey or sugar 1 1/4 t salt 1 package quick rise yeast 3/4 cup milk, substitute or water 1/4 cup water 2 T oil or margarine Combine 3 1/2 cups flour and salt in large bowl, set aside. Combine milk, 1/4 cup water and oil in sauce pan. Bring milk mixture to 125-130 F degrees over low heat. Cool to lukewarm. Add sugar and yeast. Stir in amaranth flour and other dry ingredients adding to wet ingredients slowly, mixing in enough remaining 1 cup flour to make soft dough. On lightly floured surface knead 4 minutes. Let rise 1 hour in covered bowl in a warm place. Push down and knead. Make loaves or rolls. Let rise until double in bulk and bake at 325 degrees for 30-45 minutes. Amaranth Polenta with Wild Mushrooms Ingredients 1/2 ounce (1/2 cup loosely packed) dried porcini or other dried mushrooms 1 Tbsp unsalted butter or olive oil 1/4 cup finely chopped shallots 1 cup amaranth 1/4 tsp. salt pepper to taste 1 tsp. chopped fresh thyme Bring water to a boil in a kettle, and pour 1 3/4 cups boiling water into a large heatproof glass measuring cup. Stir in the dried mushrooms. Cover and set aside until the mushrooms are soft, about 10 minutes. Chop any large pieces. Meanwhile, heat the butter in a heavy 2-quart saucepan. Add the shallots and cook for 1 minute. Stir in the amaranth. Add the soaked mushrooms and the soaking liquid, taking care to leave any grit on the bottom of the cup. Bring to a boil. Reduce the head, cover, and simmer for 15 minutes. Stir in the salt, pepper, and thyme. Continue simmering, covered, until the mixture is porridgy and the amaranth is tender, 10 to 15 minutes more. (Tender amaranth should still be crunchy, but shouldn’t taste hard or gritty.) Stir in a bit more boiling water if the mixture becomes too thick before the amaranth is done. Serve in small bowls with a sprinkle of thyme on top. Makes: 3 to 4 servings Amaranth "Grits" 1 cup amaranth 1 clove garlic, finely chopped or pressed 1 medium onion, finely chopped 3 cups water or vegetable stock Sea salt or soy sauce to taste Hot sauce to taste Garnish: 2 plum tomatoes Combine the amaranth, garlic, onion, and stock in a 2-quart saucepan. Boil; reduce heat and simmer covered until most of the liquid has been absorbed, about 20 minutes. Stir well. If the mixture is too thin or the amaranth not quite tender (it should be crunchy, but not gritty hard), boil gently while stirring constantly until thickened, about 30 seconds. Add salt or soy sauce to taste. Stir in a few drops of hot sauce, if desired, and garnish with chopped tomatoes. Creamy Cannellini Bean and Amaranth Soup Cannellini beans are especially pleasing to the palate in the company of fresh herbs, and amaranth is a wonderful whole grain thickener that makes this hale-and- hearty soup plenty filling enough to be a main dish. For a super-thick and creamy soup, puree all of the soup rather than leaving half of the beans whole. 2 Tbsp. extra virgin olive oil 2 large leeks, white parts only, sliced 3 garlic cloves, minced 1/2 cup amaranth 2 cups vegetable stock 1 bay leaf 1 cp tomato paste 2 cups cooked cannellini beans, rinsed and drained, divided 1/2 cup chopped fresh basil 1 Tbsp. chopped fresh oregano 1 tsp. sea salt Freshly ground black pepper 1. Heat the olive oil in a large, heavy saucepan over medium heat. Add the leeks and cook, stirring frequently, until golden and soft, about 5 minutes. Add the garlic and cook for 1 more minute, then add the amaranth grains, stock, bay leaf, and tomato paste and bring to a boil. 2. Reduce heat to a simmer. Cover and cook for 30 minutes. 3. Remove the bay leaf from the amaranth mixture, add 1 cup of the beans, and use a handheld immersion blender to puree in the pot until smooth. (Alternatively, puree the beans in a food processor, add the amaranth mixture – working in batches if necessary – and puree again until smooth, then return to the pot.) 4. Stir in the remaining beans, the herbs, and the salt. Warm gently just to heat through. If desired, thin the soup with additional stock (heat before adding to avoid overcooking the soup). Season with additional salt and pepper to taste. Amaranth Ginger Muffins For the best results when making gluten-free breads and muffins, start with a blend of flours and starches like the mix of amaranth flour, potato starch, and tapioca flour. Ginger-Sugar Crust 2 Tbsp. sugar 1/2 tsp. ground ginger Muffin Ingredients 2 large eggs, at room temperature 2/3 cup milk 1/4 cup canola oil 2 Tbsp. molasses (not blackstrap) 1 tsp. pure vanilla extract 2/3 cup amaranth flour 2/3 cup potato starch 1/2 cup tapioca flour 1 cup packed dark brown sugar 1 Tbsp. baking powder 1 tsp. each xanthan gum, salt, ground ginger, and cinnamon 1/2 teaspoon each grated nutmeg and ground allspice 1/8 teaspoon ground cloves 1/2 cup finely chopped crystallized ginger 1/4 cup finely chopped walnuts 1. Place a rack in the middle of the oven. Preheat the oven to 375°F. Generously grease a 12-cup or 6-cup gray nonstick muffin pan or line with paper liners. 2. In a medium bowl, beat the eggs with an electric mixer on medium speed until light yellow and frothy, about 30 seconds. Add the milk, oil, molasses, and vanilla and beat on low speed until well blended. 3. In a small bowl, whisk together the dry ingredients. With the mixer on low speed, gradually beat the dry ingredients into the liquid ingredients until the batter is smooth and slightly thickened. Gently stir in the crystallized ginger and walnuts. Divide the batter evenly in the muffin pan. 4. Make the crust: In a small bowl, whisk together the sugar and ground ginger and sprinkle evenly on the batter. 5. Bake the larger muffins 35 to 40 minutes or the smaller muffins for 20 to 25 minutes or until a toothpick inserted into the center of the muffin comes out clean. Cool the muffins in the pan 10 minutes on a wire rack. Remove the muffins from the pans and cool completely on the wire rack. Serve slightly warm. Popped Amaranth Crunch A crunchy topping great scattered on stews and green salads.