Spelt: The Ancient Grain Making a Delicious Comeback

Spelt has become one of my go-to ingredients in the kitchen lately. This ancient grain offers a nutty flavor and chewy texture that I absolutely love.

Spelt is packed with nutrients like fiber, protein, and various vitamins and minerals, making it a healthy addition to many recipes.

I’ve found spelt to be incredibly versatile. I use it in breads, pasta, and even as a rice substitute in stir-fries and salads.

Plus my sourdough starter LOVES spelt! I often use it with my sourdough breads.

Its slightly sweet taste adds depth to both savory and sweet dishes.

For anyone looking to diversify their grain intake or try something new, I highly recommend giving spelt a chance.

It’s easy to work with and brings a unique element to meals.

I’m excited to share some of my favorite spelt recipes and tips in this post!

Understanding Spelt

Spelt is a fascinating ancient grain with a rich history and unique characteristics. I’ve explored its origins, compared it to other grains, and uncovered some interesting facts about this nutritious wheat variety.

What Is Spelt?

Spelt, scientifically known as Triticum spelta, is an ancient species of wheat.

I find it fascinating that spelt has a distinctive hull that adheres to the grain, protecting it from pests and preserving nutrients. This hull is removed before cooking or milling.

Spelt has a nutty, slightly sweet flavor but its mild enough that it can be easily combined with other flavors and ingredients.

It’s more water-soluble than modern wheat, which makes it easier for our bodies to digest.

I’ve noticed that many people who have sensitivities to common wheat can often tolerate fresh milled spelt better.

Nutritionally, spelt is a powerhouse. It’s rich in protein, fiber, and various vitamins and minerals. I always feel good about incorporating it into my diet.

Spelt vs. Other Ancient Grains

When I compare spelt to other ancient grains like einkorn and Khorasan wheat, I notice some interesting differences.

Spelt has a milder flavor than einkorn, which can be quite bold. Khorasan, often sold under the brand name Kamut, has larger grains than spelt.

Here’s a quick comparison:

• Spelt: Nutty, slightly sweet flavor, mild
• Einkorn: Bold, unique flavor that’s always a crowd pleaser
• Khorasan: Buttery, rich flavor

Farro is another grain often confused with spelt. In Italy, spelt is actually called “farro grande,” but true farro is a different species altogether.

I find that spelt is more versatile in cooking compared to some other ancient grains. It works well in breads, pastas, and as a whole grain in salads or side dishes.

Historical Background

I’m always amazed by the long history of spelt. It’s been cultivated for thousands of years, with evidence of its use dating back to around 5000 BCE in Europe.

Spelt was a staple grain in many parts of Europe throughout the Middle Ages. It was particularly popular in Germany, where it’s known as Dinkel wheat.

I find it interesting that spelt fell out of favor as modern wheat varieties became more common due to their higher yields.

In recent years, I’ve noticed a resurgence in spelt’s popularity. More people are rediscovering this ancient grain for its nutritional benefits and unique flavor.

European spelt has a slightly different genetic makeup compared to Asian spelt, suggesting multiple origins for this versatile grain.

Nutritional Profile of Spelt

Spelt is a nutritional powerhouse packed with essential nutrients. I’ve found it to be an excellent addition to my diet, offering a range of health benefits.

Let’s take a closer look at what makes spelt so special!

Macronutrients and Fiber

Spelt is a great source of macronutrients. I love that it provides a balanced nutritional profile, making it a fantastic alternative to common wheat. Here’s a quick breakdown of its macronutrient content:

• Protein: Spelt contains more protein than regular wheat, and it’s a complete protein source!
• Carbohydrates: Complex carbs for sustained energy
• Fiber: Higher in fiber compared to wheat, great for digestive health
• Fat: Low in fat, mostly unsaturated

I’ve noticed that the fiber content in spelt helps me feel fuller for longer, which is great for managing my appetite.

Vitamins and Minerals in Spelt

Spelt is loaded with essential vitamins and minerals. I’m always amazed by its nutrient density! Here are some key micronutrients found in spelt:

• Magnesium: Supports bone health and energy production
• Zinc: Boosts immune function and aids in wound healing
• Iron: Essential for oxygen transport in the blood
• B vitamins: Crucial for energy metabolism and nervous system function

I’ve found that incorporating spelt into my diet has helped me meet my daily nutrient requirements more easily.

Health Benefits Explained

The nutritional profile of spelt translates into numerous health benefits. I’ve experienced some of these benefits firsthand! Here’s what you might expect:

1. Improved digestion: Thanks to its high fiber content
2. Better nutrient absorption: Spelt’s nutrients are easily absorbed by the body
3. Sustained energy: Complex carbs provide long-lasting fuel
4. Heart health: Fiber and minerals support cardiovascular function

I’ve also noticed that spelt is gentler on my stomach compared to regular wheat. While it’s not gluten-free, some people with mild wheat sensitivities find it easier to digest.

Spelt in the Kitchen

Spelt is a versatile ancient grain that’s become a staple in my kitchen. I love its nutty flavor and how it works in both sweet and savory dishes. Let’s explore some delicious ways to use spelt!

Baking With Spelt Flour

I adore baking with spelt flour. Its natural sweetness and nutty taste add depth to my baked goods.

I exclusively use fresh milled flour in my kitchen, and fresh milled spelt has become a stable due to its versatility, mild flavor and ease of use.

Spelt flour shines in sourdough bread. My spelt sourdough is always bubbly and happy! I often mix it with other flours for a multi-grain loaf.

For lighter bakes like cakes and muffins, I never sift the flour in order to keep all the nutrition of fresh milled flour. But, as a warning, it is definitely a hartier texture and flavor in cakes and cookies.

Storing Spelt Products

Proper storage is key to maintaining the quality of spelt products.

I keep my whole spelt berries in an airtight container in a cool, dry place. They can last up to a year this way.

For spelt flour, especially if it’s freshly milled, I store it in the freezer. This prevents the oils from going rancid and extends its shelf life. I just let it come to room temperature before using. In general I mill my flour right before I plan to use it in recipes so it is always fresh and packed with nutrients.

If I’ve cooked extra spelt berries, I’ll store them in the fridge for up to 5 days. They’re great for quick meal prep throughout the week.

Spelt and Dietary Concerns

Spelt offers some unique nutritional properties that may be beneficial for certain dietary needs. I’ll explore how it relates to gluten sensitivities and its potential role in specific diets.

Gluten Content and Sensitivity

As a form of wheat, spelt does contain gluten. However, some people find it easier to digest than common wheat.

I’ve learned that spelt has a different protein structure compared to modern wheat varieties. This may explain why some individuals with mild gluten sensitivity can tolerate spelt better.

It’s important to note that spelt is not safe for those with celiac disease or severe gluten allergies.

If you have celiac disease, you should avoid spelt entirely. For those with non-celiac gluten sensitivity or wheat allergies, reactions to spelt can vary. Some may find it causes fewer symptoms, while others may still react negatively.

Spelt for Specific Diets

Spelt can be a great addition to many diets due to its nutritional profile. It’s rich in dietary fiber, which is essential for digestive health.

I’ve found that spelt flour produces denser bread compared to white wheat flour. This can be more satisfying and potentially beneficial for weight management.

For those following a FODMAP diet or dealing with irritable bowel syndrome, spelt may be a better option than regular wheat. It tends to be lower in FODMAPs, which could mean less digestive discomfort for some people. However, it’s always best to consult with a healthcare professional before making significant dietary changes.

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