Amaranth is one of the highest-iron grains you can eat, about 5 mg per cooked cup. It is a gluten-free ancient grain.

How to pop amaranth

1. Get the pot really hot: Use a dry, heavy pot (I use cast iron skillet) with a lid. Heat on high 1–2 minutes. Test with 3–4 grains — they should pop in 1 second.
2. Pop in tiny batches: Add just 1 Tbsp amaranth. Cover immediately and shake the pot over the heat.
3. Listen for the pop: It’ll crackle for 5–10 seconds. When it slows, pull it off the heat right away.
4. Empty and repeat: Pour into a bowl so it doesn’t burn. Repeat with fresh grains.

Don’t add oil while popping — dry heat works best. Oil makes the seeds steam instead of pop.

After it’s popped: Toss with a drizzle of olive oil and seasonings while it’s still warm. Nutritional yeast and salt is great for a cheesy flavor. Smoked paprika, garlic powder, or cinnamon & maple also work.

Makes a crunchy snack or topping for salads, soups, yogurt, or avocado toast.