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ARTICLE
WHOLE GRAIN GOODNESS - SPELT
This month I am highlighting one of my favorite grains – spelt.
Spelt, is a member of the wheat family and is considered by most to be an ancient grain, one that has not changed much since biblical times. It is believed to have originated in Mesopotamia where a natural hybridization occurred between goat grass and emmer, another ancient wheat variety.
As civilizations began to spread, emigrants took spelt kernels with them, eventually making its way into Europe and beyond. For hundreds of years, spelt was the most widely used grain in Europe, known as Dinkel in Germany and Farro in Italy. People in Europe have grown spelt grain for over 300 years, but it did not reach the United States until the 1890s.
Although a relative of wheat, spelt is set apart from modern wheat varieties with a tough outer hull that must be mechanically removed. Spelt began to fall out of favor when new varieties of wheat were introduced that were higher yielding and easier to harvest and clean.
Some consider spelt to be a healthier grain option than traditional wheat. But extensive studies have not been able to substantiate these claims. Spelt, like wheat and most grains, is an excellent source of carbohydrates and dietary fiber. It is particularly rich in iron, magnesium, phosphorous, zinc, and niacin (vitamin B-3).
Compared with wheat, spelt typically contains:
- A slightly higher protein content than wheat but this can vary with growing conditions
- It has slightly higher fat content than wheat
- And less insoluble and total fiber
There are no significant differences in the levels of sugar or soluble fiber between spelt and wheat.
Though spelt is typically higher in protein than common wheat, the protein structure is slightly weaker. While spelt can be kneaded to develop gluten, it is believed that spelt does not contain one of the gluten-forming proteins known as gliadin, which may mean that some people with a wheat sensitivity may better tolerate spelt. There are anecdotal reports of this and I have heard testimonies of this as well, but no actual medical studies have addressed this issue.
Spelt, like most wheat varieties, is specifically known for containing a special type of carbohydrate known as mucopolysaccharides. These long chain carbohydrates are broken down very slowly by the body, providing sustained energy and endurance. These mucopolysaccharides have been shown to stimulate the immune system and lower cholesterol and may play a role in preventing blood clots. Studies have also shown that they have anti-inflammatory properties as well, supporting healthy bones, joints, and cartilage.
Legend has it that warriors from what is now Germany ate spelt before going in to battle. The Roman legionaries, impressed by the Germans’ strength and stamina added spelt to their own diet and called it “marching grain”.
Now while we all want to eat a more healthful diet; we also want our food to taste good. So how does spelt taste?
Spelt is a delicious and highly versatile grain, in fact one of my favorites. Spelt has a soft texture and a sweet, nutty flavor. When ground into flour, it is light and airy and works beautifully in both yeast leavened breads or quick breads. I describe spelt’s baking qualities as the best of both worlds.
It has adequate protein for gluten development, but with its higher moisture content it will typically take about 25% more flour than a yeast bread recipe calls for when substituting spelt for hard wheat. And it requires less kneading time than hard wheat varieties. You do not want to over knead spelt!
Spelt flour’s soft texture makes it equally desirable for muffins, pancakes, scones or biscuits cakes and cookies. (see the Pumpkin Scone recipe below) And we always want to remember that whole grain spelt is equally delicious boiled and used as a base for whole grain salads.
I have also put a link below to one of my favorite Boiled Spelt Salad recipes. I really love this recipe especially in the summer when fresh peaches and corn are readily available. But it is equally as good made with frozen peaches and corn.
For centuries, people familiar with spelt have observed the health benefits of this wonderful grain. Perhaps nowhere has spelt been so appreciated as at the Hildegard clinical practice in Constance Germany.
The twelfth-century founder, St. Hildegard is said to have written, that “The spelt is the best of grains. It is rich and nourishing and milder than other grains. It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. If someone is ill boil some spelt, mix it with egg and this will heal him like a fine ointment.”
Today, this German abbey she founded still sells spelt products and even spelt liqueur.
I am often asked what is the healthiest whole grain to eat. But that is like asking what is the healthiest fruit or vegetable. They all are wonderfully nutritious. So why not try them all? But maybe this week – try some spelt. You will be glad you did.
Wheat and Corn Whole Grain Salad
https://www.breadbeckers.com/blog/wheat-and-corn-whole-grain-salad/
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