In the Andean regions of Peru, you can find an excellent source of proteins, filled with antioxidant properties, vitamins, and minerals. This grain, considered a superfood for its health benefits has been a reliable food source for thousands of years ago. We’re talking about the Kiwicha.
However, why the kiwicha was so important for people in the Peruvian Andes? Why don’t we exaggerate when some people call it “the Inca’s golden grain?” and finally, how good can it be for your health? Let’s see all the answers in the following lines, let’s dive in.
Historic Data
Kiwicha, also known as amaranth, (amaranthus caudatus) and from now on will use both names) grow in South America, especially in the Peruvian Andes and it was one staple food during the Inca Empire. According to historical data, archaeologists have found kiwicha rests in tombs that date back 4,000 years ago.
Depending on the variety, its cylindrical branches can begin at the plant’s base. Striking blooms emerge from the main stem, and their flowers can grow up to 90 cm in length. Although kiwicha is mainly produced in the Andes, it can adapt to grow in lower altitudes, and it only needs minimal maintenance.
Besides being an important source of food for the Incas, they used it in ceremonies, and it represented a powerful source of physical and spiritual energy. Years later, during the Spanish conquest, Spaniards banned kiwicha’s consumption, so Incas couldn’t planted or harvested for a while.
However, thanks to farmers and agricultural workers in the Andean regions, this grain was cultivated again. Over time, kiwicha consumption returned, eventually gaining importance in the local, national, and now international diet.
Nutritional Benefits
Packed with Antioxidants: Amaranth has bioactive compounds like phenolic acids and flavonoids. These antioxidants fight free radicals, reduce inflammation, and lower the risk of chronic diseases like heart disease and cancer.
Supports Heart Health: The fiber helps lower LDL (“bad”) cholesterol, while magnesium helps regulate blood pressure. Together, these benefits make amaranth great for your heart.
Gluten-Free and Easy to Digest: Amaranth is naturally gluten-free, which makes it a fantastic option for anyone with celiac disease or gluten sensitivity. Its high fiber content also supports digestion and helps prevent constipation.
Improves Bone Health: The calcium and magnesium in amaranth help strengthen bones and may prevent osteoporosis. This is especially helpful for those who do not consume dairy.
Regulates Blood Sugar: Amaranth has a low glycemic index, meaning it releases sugar slowly into the bloodstream. This helps manage blood sugar levels and prevents spikes, making it a good choice for people with diabetes.
Boosts Energy and Endurance: With its high protein and iron content, amaranth aids muscle repair and energy production. Its amino acid profile is especially beneficial for vegetarians and athletes.
Proteins: Thanks to its high protein content, we can affirm Amaranth itself is a living protein or a complete protein (From 19 to 100 gr) and it easily can replace animal-origin proteins.
Too many Vitamins and amino acids: Kiwicha also has multiple vitamins like magnesium,iron, calcium ,etc. All of these vitamins help you to keep healthy bones and muscles. Nine essential amino acids, including lysine, methionine, and tryptophan can also be found in Kiwicha.
Uses of Kiwicha
Kiwicha is a versatile ingredient, you can find it in flour, grains, toasted grains, or even flakes. Thanks to its nutty flavor, you can enjoy it in an array of ways. It complements both sweet and savory foods. In Peru, people prefer to consume it for breakfast, adding milk, or oatmeal, lately, it has become a tradition in Peruvian street food.
Using kiwicha flour instead of traditional one can add a touch of flavor to our baked goods. You can even combine both to add some vitamins and nutrition to your favorite baked treats. You can sprinkle it into soups, stews, pancakes, porridge, bread, and salads for a tasty and healthy boost!
Plus, kiwicha leftovers make excellent feed for livestock, offering more nutrition than many other Andean crops. Have fun experimenting with kiwicha in your meals! About its leaves, Andean people use it as a mouthwash or to battle the flu.
Easy Amaranth Breakfast Porridge Recipe
This simple recipe is a delicious way to enjoy the health benefits of amaranth! It’s perfect for breakfast or as a snack!
Ingredients:
- 1 cup amaranth
- 3 cups water or unsweetened almond milk (or a mix)
- 1 tablespoon honey or maple syrup (optional)
- 1 teaspoon cinnamon
- Toppings (optional): Fresh fruits (like bananas or berries), nuts, seeds, or coconut flakes
Instructions:
Rinse the Amaranth: Place the amaranth in a fine mesh sieve and rinse it under cold water to clean it.
Cook the Grain: In a medium saucepan, bring the water or almond milk to a boil. Add the rinsed amaranth, lower the heat, and cover. Simmer for 20-25 minutes, stirring occasionally, until the grains are tender and the liquid is absorbed.
Sweeten and Flavor: Add honey or maple syrup and cinnamon for a touch of sweetness and warmth.
Serve and Top: Dish out the porridge into bowls and add your favorite toppings. Enjoy it warm!
Amaranth, also known as kiwicha, is more than just an ancient grain; it is rich in nutrients, and treasured for improving overall health. Whether you want to boost your heart health, ease digestion, or just try something new, amaranth is an excellent choice.
The simple porridge dish above is just one way to consume this versatile grain; it may also be used in salads, soups, and baked goods. By including amaranth in your meals, you promote a healthy lifestyle while also recognizing a grain with a rich cultural past. We encourage you to try it today!
To learn more about the hidden treasures you can find in Peru, keep reading our blog! Also, to know in situ the culture, tradition, and attractions of our ancient land, we recommend travel with Viagens Machu Picchu. Our more than 100,000 clients confirm we strive to make our clients stay unforgettable.
Contact us to ask for more information, or take the first step into your adventure! Peru and all it has to offer is waiting for you!
Viagens Machu Picchu, journeys that inspire, moments that last.