If you’re like most folks, popular grains like brown rice, quinoa, and farro most likely pop up. If you ‘d like to elevate your cooking video game, it may be time to think about spelt. Here, find a complete explainer on spelt, its dietary benefits, and how to incorporate it into your cooking and baking.
What Is Spelt?
Spelt is a kind of grain that’s associated to wheat. It’s thought to be native to Iran, though it’s primarily grown and consumed in Europe. It’s likewise called an ancient grain, implying it’s been grown using the very same farming strategies for countless years.

Additionally, it comes in 2 kinds: entire or flour. Whole spelt grains, or spelt berries, are cooked and eaten like rice.

The flour variation, however, is more typical. Like routine wheat flour, spelt flour is offered in white or whole varieties, depending on how the grains are processed. White spelt flour is improved, meaning the bran and bacterium (i.e., the external layers of the grain) have been gotten rid of; whole spelt flour has the bran and bacterium undamaged. Both variations are used in baked goods, consisting of bread, cookies, and muffins.

As a type of wheat, spelt consists of gluten. This indicates it’s not safe for those who have a wheat allergic reaction, celiac disease, or gluten level of sensitivity, according to Maddie Pasquariello, MS, RDN, registered dietitian and creator of Nutrition With Maddie.

What Does Spelt Taste Like?
Spelt has an earthy and somewhat bitter flavor, similar to basic wheat and rye, shares Adriano Zumbo, pastry chef and tv character. More specifically, spelt flour is slightly nuttier than versatile flour, though a little milder than entire wheat flour, keeps in mind Ann Ziata, chef at the Institute of Culinary Education.
Spelt Nutrition
Just like other ancient grains, spelt loads a nutritional punch. One cup of prepared spelt uses 10 grams of protein and 8 grams of fiber, according to information from the United States Department of Agriculture (USDA). For context, the same serving of prepared wild rice has 6 grams of protein and three grams of fiber, about half the quantities discovered in spelt.

Here’s why that’s noteworthy: “Protein is a vital macronutrient, playing a function in all functions of our cells,” states Pasquariello. It also decreases muscle loss, develops muscle mass, keeps healthy weight, and supports satiety, she adds.

Spelt is also an excellent source of magnesium and potassium, 2 important minerals. Magnesium manages muscle and nerve function, while potassium maintains fluid balance in the body, according to Pasquariello.

How to Cook With Spelt
Whole Spelt
To prepare whole spelt berries, soak them overnight, then cook them in water similar to you would rice, states Zumbo. You can also utilize broth rather of water for extra taste and nutrients. When prepared, spelt has a soft texture with a little bite (i.e., al dente), comparable to wild and black rice, keeps in mind Zumbo.

Entire spelt works well in a variety of dishes, where it includes an earthy and wholesome texture. Attempt it in salads, stews, curry-style meals, or breakfast porridge, as advised by Zumbo.

Spelt Flour
In baked goods, spelt flour can replace wheat flour at a 1:1 ratio. This is particularly easy to do in recipes that do not require much gluten development (like pastry crusts, cookies, muffins, and cakes), as spelt consists of slightly less gluten than regular wheat flour, states Ziata.

Still, there are particular aspects to think about when swapping routine wheat flour for spelt flour. In turn, you might need to reduce the liquid ingredients in the dish. Your last item will likewise have a more powerful, earthier flavor and darker color.

Overall, the best adjustments will depend on the flour used in your initial recipe (all-purpose or entire wheat flour) and the kind of spelt flour you ‘d like to use (white or entire spelt flour). If it’s your first time baking with spelt flour, consider following a dish that already calls for the component. You can likewise change 35 to 60% of the wheat flour in a dish with spelt flour, which will let you take pleasure in the advantages of spelt while ensuring a much better baking result, states Zumbo.

Spelt flour can likewise be used to make a roux, which is traditionally made by integrating equal parts wheat flour and fat. In general, utilizing the exact same amount of spelt flour works well, though you might require to add more spelt flour roux to your last recipe. That’s since spelt flour has slightly less thickening abilities than wheat flour, states Ziata.