Mango and popped amaranth breakfast pots

If you are looking for breakfast ideas for this summer, you can try these gluten-free Mango and Amaranth Breakfast Pots. Similar to quinoa, amaranth is a gluten free seed that can be used as a grain and added to porridge, salads and soups.

Diversity is the key to gut health. Different food/plants feed your microbiome, ensuring bacterial diversity. So while you may just treat your taste buds to a different food, you are actually feeding your gut!

In mindful eating, we don’t restrict, obsess about calories or have rigid rules. In mindful eating, we enjoy and savour food. The difference is made by reconnecting and understanding your body cues, and learning the principles of good nutrition so that you can make your own choices and enjoy a variety of nourishing and fulfilling foods. Read the 10 principles of intuitive eating here.

What is amaranth?

Amaranth is a “pseudocereal” belonging to the Amaranthaceae family. Technically a seed, it can be used as a grain for porridge, salads, soups, or grain bowls. Gluten-free and highly nutritious it contains all the 9 essential amino acids (including lysine, which is low in many cereals). Amaranth is also rich in dietary fiber, iron, magnesium, calcium, manganese, and antioxidants. Read more about amaranth nutritional value here.

How do you pop Amaranth?

Popping amaranth is similar to popping tiny popcorn, but the grains are much smaller and cook very quickly. You don-t need any oil to pop amaranth.

Heat a dry, non-stick pan over medium-high heat. Add one or two teaspoons of amaranth at a time and cover with a lid. The seeds will pop within a few seconds. Shake the pan gently and remove from the heat once the popping slows.

These breakfast pots are ready in 5 minutes.

If you are strapped for time, these breakfast mango and amaranth pots are great because they are ready in less than 5 min!

Frequently Asked Questions FAQ

• Can I make these Mango and Amaranth Breakfast Pots ahead of time? Yes. You can prepare the yogurt and mango layers up to 24 hours in advance and store them in the refrigerator. For the best texture, add the popped amaranth just before serving so it stays crisp.

• Is this recipe gluten-free? Yes. Amaranth is naturally gluten-free, and the recipe is gluten-free as long as you use a certified gluten-free yogurt if needed for dietary requirements

• Can I use Greek yogurt instead of natural yogurt? Absolutely. Greek yogurt creates a thicker, creamier texture and adds extra protein, making the breakfast even more satisfying.

• Can I make this recipe dairy-free? Yes, although from a nutritional standpoint, full-fat natural yogurt is the best choice. You can also try sheep or goat yogurt. If you want to make it dairy-free, simply replace the natural yogurt with your favourite dairy-free alternative, such as coconut, almond or soy yogurt.

• Where can I buy amaranth? Amaranth is widely available in health food shops, larger supermarkets, and online retailers. You can buy it as whole grain, popped amaranth or amaranth flour.

• Can I use cooked amaranth instead of popped amaranth? Yes. Cooked amaranth creates a softer, porridge-like texture, while popped amaranth adds a light, crunchy topping. Both work well depending on your preference.

• What other fruit can I use? This recipe is very versatile. You can try other summer fruit like peaches and apricots, or add various berries.

• Is this breakfast suitable for children? Yes. The combination of fruit, yogurt and amaranth makes a simple, nutritious breakfast or snack for children. You can adjust the portion size to suit their appetite.

• How long do these breakfast pots keep? Prepared breakfast pots will keep in the refrigerator for up to one day. Add the popped amaranth immediately before serving to maintain its crunch.

• Can I add extra toppings? Definitely. Chopped nuts, pumpkin seeds, chia seeds, flaxseeds, coconut flakes or a drizzle of honey or maple syrup all make delicious additions for extra flavour and texture.

You can also find this recipe on my Substack page.

Are you looking for more healthy recipe inspiration? Check my award-winning food blog The Healthy Gourmet.