Fun Fact: Spelt generally requires less fertilizer than other kinds of wheat and grasses.
Known for its lower fertilizer requirements compared to other kinds of wheat and grasses, spelt not only supports more sustainable agriculture but also brings a unique, nutty flavor and robust nutrition to our plates.
According to studies, the popularity of spelt declined during the 19th century, but today, it’s experiencing a resurgence as a health food. Spelt, a lesser-known but highly nutritious grain, is known for its nutty flavor and versatile nature, spelt offers a plethora of health benefits and culinary uses that make it an appealing choice for health-conscious consumers and culinary enthusiasts alike.
In this blog, we’ll explore the benefits of spelt, its history, and provide you with some delicious spelt recipes to incorporate this eco-friendly grain into your diet.
What is Spelt?
Spelt (Triticum spelta) is an ancient grain that is a distant cousin to wheat. It has been cultivated around 9,000 years ago and was a staple in parts of Europe from the Bronze Age to medieval times. Unlike common wheat, spelt has a tougher husk, which protects the nutrients inside the grain but also makes it slightly more labor-intensive to process. This husk contributes to spelt’s ability to thrive without the use of pesticides, making it a favorite among organic farmers.
Nutritionally, spelt is a powerhouse. It is rich in dietary fiber, protein, and essential nutrients such as magnesium, iron, and zinc. Spelt also contains a higher amount of certain vitamins and minerals compared to modern wheat varieties. Its high fiber content is particularly beneficial for digestive health, while the presence of niacin and magnesium can help in managing blood sugar levels and improving overall heart health.
Health Benefits of Spelt
Several studies have highlighted the health benefits of spelt. A study published in the National Library of Medicine found that the consumption of ancient grains like spelt could improve cardiovascular risk factors in individuals with minor cardiovascular risks. Moreover, spelt’s high fiber content is known to aid digestion and help in maintaining a healthy weight.
Spelt’s benefits also extend to those with mild wheat sensitivities. While spelt does contain gluten, the structure of its gluten is different from that of modern wheat. Some individuals who experience discomfort from wheat find they can tolerate spelt better, although it is not suitable for those with celiac disease.
Spelt in the Kitchen: Recipes and Tips
Spelt is remarkably versatile in the kitchen. It can be used in a variety of dishes, ranging from breads and pastas to salads and soups. Here are a few spelt recipes to get you started:
Spelt Bread
One of the most popular ways to use spelt is in baking. Spelt flour can be substituted into nearly any recipe that calls for regular wheat flour, offering a slightly sweet and nutty flavor. Here’s a simple recipe for homemade spelt bread:
Ingredients:
- 500 grams of spelt flour
- 350 ml of warm water
- 1 packet of yeast
- 1 tsp salt
- 1 tbsp honey (optional)
Directions:
- Mix yeast with warm water and honey and let it sit for about 10 minutes until frothy.
- Combine spelt flour and salt in a large bowl.
- Add the yeast mixture to the flour and knead until the dough is smooth.
- Let the dough rise in a warm place for 1 hour.
- Shape the dough into a loaf and place it in a greased bread tin.
- Bake at 220°C (428°F) for about 30-40 minutes.
Spelt Salad with Roasted Vegetables
Spelt berries (the whole grain form of spelt) can also be cooked and used in salads. Here’s a hearty recipe:
Ingredients:
- 1 cup spelt berries
- 2 cups water
- Assorted vegetables (e.g., bell peppers, zucchini, and cherry tomatoes)
- Olive oil, salt, and pepper for seasoning
Directions:
- Rinse spelt berries and boil in water for about 1 hour until they are tender.
- Roast the chopped vegetables with olive oil, salt, and pepper at 200°C (392°F) until they are tender.
- Mix the cooked spelt berries with the roasted vegetables.
- Add your favorite dressing and serve warm or at room temperature.
Conclusion
Spelt’s rich history and nutritional profile, combined with its versatility in cooking, make it an excellent addition to any diet. Whether you’re baking a loaf of bread or preparing a nutritious salad, spelt provides a wholesome and delicious alternative to common wheat. With its array of health benefits and culinary possibilities, spelt is truly a grain worth exploring.