Pumpkin Amaranth Bowl

This nutrient-packed breakfast bowl will give you a morning energy boost.

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Health Benefit: Amaranth is rich in the essential amino acid lysine, which helps the body produce energy, absorb calcium and build muscle.



  • 1½ cups plain unsweetened almond milk
  • 1/4 tsp each ground cinnamon and ginger
  • 1/8 tsp ground allspice
  • Pinch sea salt
  • 1/3 cup amaranth
  • 1 1/2 tbsp pure maple syrup, divided
  • 2 tbsp chopped unsalted pecans
  • 1/2 cup unsweetened pumpkin purée
  • 2 pitted dates, chopped
  • chopped banana or pear, optional


1. In a medium saucepan on medium-high, bring almond milk, cinnamon, ginger, allspice and salt to a simmer. Stir in amaranth and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes, stirring occasionally to prevent amaranth from sticking to bottom of pan. Stir in 1 tbsp maple syrup. Cover and keep warm.

2. Meanwhile, in a dry skillet over medium, toast pecans, stirring constantly to prevent burning, about 30 seconds. Add remaining ½ tbsp maple syrup and stir to coat. Cook until syrup is reduced and thickened and nuts are well coated, 30 to 45 seconds longer.

3. Divide amaranth evenly between 2 bowls and swirl in pumpkin, dividing evenly. Top with maple-glazed pecans and dates, dividing evenly. If using, top with chopped banana or pear.

Nutrition Information

  • Serving Size 1 bowl
  • Calories 317
  • Carbohydrate Content 54 g
  • Cholesterol Content 0 mg
  • Fat Content 10 g
  • Fiber Content 7 g
  • Protein Content 7 g
  • Saturated Fat Content 1 g
  • Sodium Content 199 mg
  • Sugar Content 26 g
  • Monounsaturated Fat Content 5 g
  • Polyunsaturated Fat Content 3 g