Annatto Seeds Pack a Powerful Punch of Vitamins

Many people have never heard of annatto, also called achiote. The closest most of us in North America have come to this tiny seed that grows in Central America, South America, and the Caribbean is cheddar cheese. Annatto is used to color the naturally white cheddar a pleasant shade of orange. Stunning new research shows that this often overlooked spice from the rain forest is very good for us. For centuries, folk healers have used annatto to treat infections topically and orally. Some cultures consider it a digestive aid and a heartburn calmer.

Annatto/achiote is full of the FoodTrients vitamin C, vitamin E, and carotenoids, as well as vitamins B2 and B3 and helpful phytochemicals. Other compounds in annatto are antimicrobial. According to new studies that have looked into the molecular structure of vitamin E, the form of vitamin E available in annatto (tocotrienol) is a strong anti-inflammatory and antioxidant and can lower cholesterol. Vitamin E is integral to skin, hair, and nail health. A company called American River Nutrition ( extracts this superlative form of vitamin E from annatto seeds and sells it as a nutraceutical. Instead of taking an annatto/achiote supplement, you can just cook with it.

Annatto Seeds

Achiote seeds grow inside inedible, spiky, heart-shaped, fruit pods. You can buy powdered annatto or achiote seeds on I prefer working with achiote seeds because I know they haven’t been adulterated with other powders or flavors. The best way for home cooks to extract the flavors and nutrients from the seeds is to simmer them in oil or infuse them in vinegar. The goodness and flavor of the achiote will then be transferred to the oil or vinegar.

I use neutral-tasting oil like corn or canola or grapeseed, which won’t fight the taste of the seeds (see recipe below). Olive oil isn’t a good choice. Coconut oil can work really well especially if you’re planning on making a Brazilian dish.

To infuse vinegar, place a teaspoon of seeds in a 2-cup container and cover with ¼ cup of white vinegar. You can also use rice vinegar or apple-cider vinegar. Microwave the mixture for 1 minute, then let stand for 20 minutes. Strain the solids out and use the infused vinegar to add flavor when slowly roasting pulled pork with onions. To make a salad dressing with it, combine the vinegar with 1 teaspoon of honey and 2 tablespoons of canola oil. Add salt and pepper to taste.

Try sautéeing ground beef and onions in achiote oil when you’re making taco filling. When preparing rice dishes, pan-fry the rice in achiote oil before simmering with tomatoes and olives to make a very authentic Spanish rice. Sear chicken breasts in achiote oil before sprinkling them with salt and paprika and then finish them in the oven for a colorful, flavorful take on an old standby.

You may also want to try adding annatto’s beautiful orange seeds to hummus. Chickpeas (garbanzo beans) contain fiber, which can lower cholesterol and keep appetite at bay. They’re also a good source of folate, which helps protect against heart disease. Annatto is an excellent source of tocotrienols, a particularly potent form of vitamin E that helps lower cholesterol and protects the skin from the aging effects of the sun.

I’ve amped up the nutrient content of this hummus recipe by infusing oil with annatto. Serve the hummus with cut vegetables or spread it on pita wedges or flatbread.

Annatto Hummus Recipe

Annatto Hummus


Yields about 23 cups


15 oz. can chickpeas (garbanzo beans)
¼ cup water
2 Tbs. Annatto Oil, divided (see recipe below)
1 Tbsp. tahini
1 tsp. fresh lemon juice
½ tsp. crushed garlic
¼–½ tsp. sea salt
⅛ tsp. paprika
⅛ tsp. red pepper flakes


1. Drain and rinse the garbanzo beans.

2. Pour the beans, water, 1 Tbs. of the Annatto Oil, spices, and tahini into a food processor.

3. Blend for about 10 seconds or until very smooth.

4. Scoop the hummus into a shallow bowl and drizzle with the remaining Annatto Oil.

Annatto Oil

Yields ½ cup


½ cup annatto or achiote seeds (whole, not ground)
½ cup olive oil


1. Heat the seeds and oil in a pan over low heat for about 5–7 minutes or until the oil turns a bright reddish-orange color. The seeds will sizzle and turn dark, but do not let them turn black and burn.

2. Strain to remove the seeds.

annatto noodles chopsticks

Vegetarian Stir-Fry Noodles with Annatto


1/4 cup Annatto Oil (see below for oil recipe)
1/2 cup julienned white onion
1 tsp. minced garlic
1 cup julienned shiitake mushrooms
1/2 cup julienned wood ear mushrooms
4 cups Homemade Vegetable Stock
1/4 cup Annatto Water
1 cup julienned cabbage
1/4 cup julienned carrots
2 Tbs. low-sodium tamari sauce
1 Tbs. Bragg Liquid Aminos (optional)
Salt or salt substitute and freshly ground black pepper to taste
1/2 package (8 oz.) cornstarch noodles
Lemon wedges as garnish

1. In a large pan, saute the onion and garlic in the Annatto Oil over medium heat for 3-5 minutes.
2. Add the mushrooms, Homemade Vegetable Stock, and Annatto Water and bring to a boil.
3. Add the cabbage, carrots, sauces, and spices and cover the pan. Reduce the heat to low and simmer for 10-15 minutes or until the carrots are tender.
4. Add the noodles and simmer another 3-5 minutes or until they are transparent.
5. Remove from the heat, toss thoroughly, and garnish with the lemon wedges.

Chef’s Note: You can store Annatto Oil in the refrigerator for up to a month.


About Grace O

GRACE O is the creator of FoodTrients®, a unique program for optimizing wellness and longevity. She is the author of two award-winning cookbooks – The Age Gracefully Cookbook and The Age Beautifully Cookbook, which recently won the National award for Innovation from the Gourmand World Cookbook Awards. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 20 years in the healthcare industry. Visit to learn more. Email us at
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Ao Anti- oxidant

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IB Immunity Boosters

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F Disease Prevention

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