Tag: ancient grains

Correctly Spelt

After graduating from basic whole wheat flour in the early days of my baking career, spelt was next on the list of crunchy-granola staples. Spelt, of course, is simply another species of wheat, though I didn’t fully grasp that at the time. I even paraded out a “wheat-free” version of my famous Root Beer Float Cupcakes, which very clearly and prominently use spelt flour for the bulk of the batter. A swing and a miss, 18 year-old self. Now older, wiser, better at researching essential facts, and inspired by the unbeatable quality of Grand Teton Ancient Grains, it’s about time we talk about how to correctly consider spelt.

What Is Spelt, After All?

Spelt is an ancient variety of wheat that dates back at least 5,000 to 8,000 years, originally cultivated in parts of present-day Iran and southeastern Europe. It eventually made its way into Germanic and Celtic diets, becoming a staple crop throughout Central Europe, where it’s still beloved and widely used. While it fell out of favor with the industrialized agriculture boom, thanks to modern wheat’s enormous yields and pest resistance, spelt has never gone away. It’s endured like a family heirloom in traditional farming circles, and recently, begun to make a comeback in the modern kitchen.

How is Spelt Different From Modern Wheat?

Spelt is often lumped in with modern wheat, and while it is related, spelt is genetically distinct. It has a tougher outer hull, a different gluten structure, and a far richer, more diverse nutrient profile.

Modern wheat has been bred for high-gluten, high-yield performance in industrial baking to make fluffy sandwich bread and ultra-white cake flour possible. In contrast, spelt remains largely unhybridized, preserving many of its original characteristics. That means more flavor, more nutrition, and for some folks, easier digestion. While it’s not gluten-free, many people with wheat sensitivities (not celiac disease) report better tolerance for eating spelt.

What Does Spelt Taste Like?

Flavor-wise, spelt is in a league of its own. It has a subtle, earthy sweetness and a soft nuttiness. Cooked as a whole grain, it has a satisfyingly chewy bite, similar to barley, but with a bit more delicacy and a mellow, toasty undertone. I can’t help but think of cozy autumn soups or grain salad whenever I cook up a fresh pot.

When ground into flour, spelt produces a golden, soft meal that works beautifully in everything from rustic sourdough loaves to hearty cookies and wholesome muffins. It has a slightly lower gluten strength than modern wheat, which gives baked goods a tender but often more dense crumb. It’s less elastic but more flavorful, so you’ll often see it cut with bread flour or all-purpose flour to achieve a lighter loaf or dessert.

How is Spelt Used?

Spelt is wildly versatile, well beyond the flour most people are accustomed to seeing on grocery store shelves. It can slide right into nearly any recipe that calls for whole wheat. Here’s a breakdown of the most common forms:

  • Whole berries: The entire grain, with its tough outer husk removed. Great for cooking like rice or barley, in grain bowls, soups, and salads. In Europe, its often used as the base of plant-based milk alternatives as well, either by itself or blended with other whole grains.
  • Spelt flour: A baker’s best friend, this flour can be used in breads (its especially popular in sourdough), muffins, pancakes, pastas, and cookies. It can be swapped in for whole wheat flour in most recipes, though it’s best not to go full 100% in place of white all-purpose flour, especially in more delicate baked goods like cakes and pastries.
  • Rolled spelt (spelt flakes): Much like rolled oats, this form cooks quickly and is great for breakfast porridge, granola, or baking applications.
  • Puffed spelt: A light, crunchy form often used in cereals, granola, and snack bars. It’s more mild in flavor which may make it an easier sell for children or picky eaters.
  • Spelt bran: In refining the grain, the outer layer (the hull) is sometimes removed and sold separately. It’s particularly high in fiber and often added to baked goods for a nutritional boost.

Spelt, The Nutritional Powerhouse

Spelt has a lot going for it nutritionally. It contains more protein than standard wheat and it brings a generous dose of fiber to the table. It’s also rich in key minerals like manganese, phosphorus, magnesium, zinc, and iron. Plus, it boasts a solid profile of B vitamins, including niacin (B3), riboflavin (B2), and thiamin (B1), all crucial for energy metabolism and nervous system health.

What really sets spelt apart is its unique combination of fiber and resistant starches, which feed beneficial gut bacteria and support digestion. Studies have suggested that it’s beneficial for supporting and repairing the microbiome, which can have huge impacts on overall health. Again, it’s not gluten-free, but anecdotal evidence (and a few small studies) suggest that spelt may be easier on sensitive stomachs than modern wheat, AKA refined white flour.

Cooking With Whole Spelt Berries

Whole spelt berries are easy to cook and hard to mess up. They hold their shape, remaining al dente even after a hard boil, and they soak in any seasonings you throw at them like culinary chameleons.

  • Soak first (optional but recommended): Soaking the grains overnight or for at least 6 – 8 hours shortens the cooking time and may improve digestibility. Just cover them with plenty of water, let them sit, and drain and rinse thoroughly before cooking.
  • Stove top method: Combine 1 cup of whole spelt berries with 3 cups of water. Bring to a boil, reduce to a simmer, cover, and let cook for 40 – 60 minutes if starting from dry, or 30 – 50 minutes if soaked. You’re looking for plump, chewy grains with no crunch in the center. Drain any excess water.
  • Pressure cooker method: Use 2 1/2 cups of water per cup of grains. Cook soaked spelt for about 15 – 20 minutes on high pressure; unsoaked grains will need closer to 30 – 35 minutes. Allow for a natural release and drain well.

Souper Spelt

As previously mentioned, I can’t think of spelt without imagining warm, hearty autumnal vegetables. Colored in deep reds, oranges, and amber hues, the tawny brown of spelt fits with that fall harvest like it was always meant to be. As temperatures drop, my thoughts also turn to cozy soups and stews, which is why the very first thing I did with my freshly cooked spelt berries was turn them into this seasonal minestrone. They take the place of semolina pasta for a more flavorful and nutritious brew, paired with tender parsnips, squash, potatoes, and white beans to make a deeply satisfying one-bowl meal.

Infinitely adaptable, as all good soups are, you can trade the veggies for anything at the market, and anything your heart desires. Starchy vegetables like kabocha, delicata squash, turnips, rutabaga, and even radishes are all good choices when you want to switch things up. If you’re tired of kale, try shredded cabbage or shaved Brussels sprouts. All beans are beautiful, so while I tend to favor a more delicate white bean in this application, genuinely any legume would be welcome in this pot.

Clearly Spelt Out

Spelt might not be the trendiest grain on the shelf but it’s clearly stood the test of time to earn its keep. With deep historical roots, rich flavor, and real nutritional value, spelt is the ancient grain that’s as relevant today as it was millennia ago. Whether you’re baking bread, stirring up porridge, or just exploring new grains in your kitchen, spelt is well worth a spot in your pantry. Once you get a taste, you’ll want it around all the time.

Continue reading “Correctly Spelt” →

Hannah (BitterSweet)6 Comments

The Khorasan Conundrum

You can separate the wheat from the chaff, but can you separate Khorasan from wheat? Wheat is all too often described as a single, homogeneous crop, flattened down to its most basic definition. It’s no wonder ancient grains are still so misunderstood. This most essential cereal is the umbrella term for a wide, diverse array of unique whole grains. Durum wheat may ring a bell, and bakers can probably tell the difference between hard red winter, hard red spring, soft red winter wheat. Khorasan, however, is also a type of wheat, but is largely overlooked, if not entirely unheard of.

It’s time we brought Khorasan back in to the spotlight as the superstar superfood it’s always been.

What is Khorasan and Where Did It Come From?

To be perfectly honest, up until Grand Teton Ancient Grains reached out to me and introduced me to this great grain, I was equally ignorant. Khorasan makes up a tiny fraction of wheat production globally, since modern varieties have been hybridized to be much more resistant to pests, have higher yields, and lower processing costs. That selective breeding has also nutritionally crippled most wheat on the market, but we’ll talk more about that in a bit.

Khorasan is named for the Khorasan region of Persia, encompassing parts of modern-day Iran, Afghanistan, Turkmenistan, Tajikistan, and Uzbekistan. It’s believed to have originated roughly 4,000 to 6,000 years ago from this Fertile Crescent. Grains resembling Khorasan have been found in Egyptian tombs, sometimes giving rise to the romantic moniker of “King Tut’s Wheat.” It didn’t reach the US until the 1940 following World War II.

So How Is Khorasan Related To Kamut®?

Kamut®, oh Kamut®, as if Americans weren’t already confused about their varieties of wheat. Kamut® is simply the trademarked brand name for Khorasan, as sold by one single company, Kamut® International. It’s the difference of bandage vs. BandAid® or copy machine vs. Xerox®, which is to say, mostly marketing and inflated costs.

What Does Khorasan Taste Like?

Two or three times larger than modern, mass produced wheat, these oblong, tawny brown kernels plump when you cook them, assuming a softer, rounder shape, almost like jumbo brown rice. Comparable to the subtle earthiness of spelt or farro, but with an added layer of buttery sweetness, Khorasan carries a natural nutty, toasted warmth and complexity. When cooked, especially as a whole grain, it reveals delicate caramel or honey-like undertones.

Cooked as a whole grain, it has a pleasantly chewy, plump bite, similar to barley but smoother and less gummy. Each kernel holds its shape well after cooking, offering a satisfying toothiness that makes it ideal for grain salads, pilafs, and soups. When ground into flour, Khorasan produces a soft, golden meal that yields tender baked goods with a slightly denser crumb than all-purpose flour. The gluten in Khorasan is less elastic than in modern wheat, which means bread made solely from Khorasan flour tends to be denser, but with a wonderful moistness and rich flavor.

How is Khorasan Used?

Besides eating the whole grain much like you would rice for pilafs, salads, risotto, and more, Khorasan is an incredibly versatile ingredient to use for a wide range of different applications.

  • Ground into flour: Milled into a soft, fine flour with a golden hue, Khorasan flour is a baker’s delight. It can be stone-ground or roller-milled, depending on the desired texture and application. The most popular uses are breads (particularly sourdough), pastas, crackers, cookies, and cakes.
  • Puffed: Using a high-heat, high-pressure machine (similar to the process used for puffed rice or puffed millet) causes the moisture in the grain to rapidly expand, “popping” the kernel into a fluffy yet crisp cereal.
  • Rolled or flaked: Steamed and flattened like rolled oats, rolled Khorasan wheat cooks more quickly and is easier to digest than whole berries. It’s ideal for making hot cereal, granola, and baking, anywhere you’d otherwise use oatmeal.
  • Sprouted: Soaked and allowed to germinate, the whole grain can be sprouted like seeds and legumes. They can be eaten fresh in salads and stir fries or dried and milled for inclusion in breads.

Khorasan, The Nutritional Breadwinner

Nutritionally dense, Khorasan is unique from other strains of wheat due to its impressive protein content, which is typically 14 – 17% (20 – 40% more than modern wheat). It also contains a small but meaningful amount of healthy fats, including essential fatty acids, and a moderate dose of dietary fiber to support digestion. On the micronutrient front, it lays claim to healthy amounts of magnesium, zinc, and selenium. Iron is also present in higher levels than in modern wheat, along with B vitamins like niacin (B3) and thiamin (B1).

Khorasan is not gluten-free, as it’s still a strain of wheat, though there’s anecdotal evidence that it may be easier for some with wheat sensitivities to digest. People with celiac disease should still sit this one out, sadly.

Cooking with Khorasan

If you find yourself with a generous bag of whole Khorasan berries from Grand Teton Ancient Grains, you don’t need a grain mill to get cooking. These whole grains have become a fast favorite for me because they’re almost impossible to overcook.

  • Soak Khorasan for 6 to 12 hours, and ideally overnight, to not only reduce the cooking time but also improve their digestibility. Simply cover the grains with a few inches of cool water in a bowl and let them sit at room temperature. Once soaked, drain and rinse the grains before cooking. If you choose not to soak, just be prepared to cook the grain longer to achieve the same tender texture.

  • For stove top cooking, combine 1 cup of dried Khorasan wheat with about 3 cups of water in a medium saucepan. Bring the liquid to a boil, reduce the heat to a gentle simmer, cover loosely, and let it cook. If the grains were soaked, they’ll typically be done in 30 to 40 minutes; unsoaked grains usually take 50 to 60 minutes. When done, they should be plump, tender, and pleasantly chewy, with no chalky center. Drain any excess liquid.
  • If you prefer a quicker method, Khorasan can be cooked in a pressure cooker. Use about 2 1/2 cups of water per 1 cup of grains. For unsoaked Khorasan, cook on high pressure for 30 to 35 minutes; soaked grains need only 20 to 25 minutes. Allow the pressure to release naturally and drain if needed.

Converting Classic Grain Dishes

The beauty of Khorasan is how effortlessly it can replace boring, bland, mushy long grain white rice. Don’t get me wrong, the latter still has its place in my pantry, but it’s all too often used in places where it just doesn’t belong. The beloved Broccoli Cheese Casserole is an obvious example. As a southern staple, it’s the easiest way to get a green vegetable into picky kids, since it’s mostly made of cheese and starch.

I love the idea, but the execution leaves a lot to be desired. Cooked into oblivion, you don’t need to chew the end results. Khorasan is the solution to making a far more satisfying meal, with a real toothsome bite, along with more fiber to make it satiating beyond its soul-soothing, comforting taste.

My version naturally eschews the unctuous dairy foundation for a simple cheesy cashew sauce. Fresh broccoli, tossed right into the pan without any fussy blanching, stays tender-crisp instead of being cooked to death. This is the kind of dish you can bring to a potluck and watch disappear, before you can even utter the words “healthy” or “vegan.” Really, who needs the disclaimer in the first place? It’s simply delicious, feeding the heart, body, and planet all in one fell swoop.

Continue reading “The Khorasan Conundrum” →

Hannah (BitterSweet)5 Comments