Don’t let its size fool you, amaranth may be small, but it’s mighty. Technically a seed (not a grain), this ancient staple was first cultivated by the Aztecs over 8,000 years ago and is now making a well-deserved comeback. Packed with plant-based protein, amaranth contains all nine essential amino acids, including lysine, which is often hard to come by in a vegan or vegetarian diet. A typical 90g serving gives you over 3g of protein, plus a good helping of fibre and naturally occurring omega fats. Amaranth’s delicate size means it slips through most sieves, but don’t let that stop you, try cooking it with grains like quinoa, buckwheat or brown jasmine rice for extra texture and a nutrient-rich boost