By Mary Mutisya
Terere, lidodo, alika or muchicha are the common names used for amaranth (Amaranthus viridis) among different communities in Kenya. Amaranth is a fast-growing annual crop belonging to the amaranthacea family. Over seventy species of amaranth have been documented to date, being grouped as vegetables, grains, or ornaments. For vegetable, the two most common species are the Amaranthus dubious and Amaranthus tricolour. For the grain species, Amaranthus hypochondrius and Amaranthus creuntis are the most common species.
Growth conditions
Amaranth is a diverse crop that does well in a wide range of environmental conditions. For optimum performance though, an altitude of at least 2000 masl, warm temps of 22-30℃ and deep well drained soils with low acidity levels are desirable.
Nutritional benefits of terere seeds
Amaranth has met the criteria of being classified as a superfood and its many health benefits have given it the name “amazing/glorious amaranth” among researchers. Its health benefits are;
· Amaranth seeds contain double the amount of calcium found in milk, making it excellent for formation of strong bones and teeth.
· Unlike many cereals, amaranth seeds are rich in lysine, an essential amino acid that is important in the manufacture of red blood cells in the bone marrow, conversion of carbohydrates into energy as well as production of DNA and RNA.
· The digestibility of cooked amaranth seeds is up to 90%. Its hence recommended for the elderly, those who have been through long fasting, starvation and for weening babies.
· Amaranth is a good immune booster and can thus be used for individuals with compromised immunity, the elderly and those who are severely malnourished.
· Amaranth seeds are gluten free and therefore favourable to people with celiac disease (gluten intolerant).
· Amaranth seeds contain at least 16% protein, 56% oil, zinc, calcium, phosphorus, dietary fibre, and the water-soluble vitamins (A, D, E, K).
· The high fibre level in amaranth helps improve digestion, helping in weight reduction and management
· Amaranth seeds are rich in iron, vit A, essential minerals such as magnesium, calcium, phosphorus, zinc, manganese, copper, and potassium. These minerals play an important role in improving immunity, formation of red blood cells, strong bones, and teeth.
N.B/Since amaranth can easily blend with other cereals; their nutritional benefits have been harnessed through such mixtures. Several amaranth products have been made with the common being the Winnies pure health chapati mix flour that is available in local supermarkets.
How to prepare terere seeds
Harvesting
Amaranth seeds are ready for harvesting about 3 months after planting when they begin to fall off from the flower head (tassel). The best way to harvest the seeds is by cutting, hang drying the heads and then winnowing to get the clean seeds. After harvesting, proper drying is necessary to prevent the seeds from moulding. The seeds need to be stirred around occasionally until they are completely dry. Storage should be in airtight containers in a cool dry place for up to 6 months.
Preparation of terere seeds for consumption
Although there are no known toxicities associated with amaranth seeds, these seeds should not be eaten raw. Like many other cereals, they contain anti-nutrients like oxalates and phytates which can bind to vitamins and minerals making them unavailable to the body.
The seeds can be cooked directly without soaking but if one has time, soaking can be done overnight. This makes their nutrients easier to digest and shortens the cooking time.
Several recipes of preparing amaranth are available depending on what one wants, but the common ones are:
· Amaranth seeds can be toasted over a heated pan for at least 15 minutes and then used as a snack or added in breakfast cereals/recipes
· Amaranth can also be mixed with water (one cup of amaranth should be mixed with one and a half cup of water), boiled for 20 minutes and eaten as is.
· Dried amaranth seeds can be ground into flour and mixed with other ingredients then used to make different recipes.
A common recipe that can be used for weaning babies
Ingredients
· 1/4 cup of amaranth flour
· 5 cups of water
· 5-6 teaspoons of sugar
· 1/4 litre of milk (can be fresh or sour)
· A citrus fruit (Lemon, orange etc.) optional
Method
1. In a cooking pot (sufuria), bring the water to boil.
2. Use 2 cups cold water and mix it with one cup of flour.
3. Add the mixture to the rest of the water and continue stirring to ensure that no lumps are formed and that the flour binds and starts boiling.
4. Let the porridge continue boiling for a further 15 minutes.
5. Let this simmer for a further 5 minutes.
6. Remove the heat and let the porridge cool down before squeezing in the citrus fruit juice (this is because the vitamin c is citrus fruits is heat unstable and could be destroyed when added to the boiling porridge