Spelt (Triticum spelta)
ELITE WHEAT?
Did you know … that spelt has more protein, complex carbohydrates, and B-complex vitamins than wheat?
What’s the Story?
The use of spelt has long been popular in Europe, where it is also known as “Farro” in Italy and “Dinkle” in Germany. It is closely related to wheat (T. aestivum) and has many of the same properties and taste similarities to wheat; however, many who have wheat sensitivities are able to enjoy spelt. It has a nutlike flavour and is a very nutritious grain. Ground spelt is used primarily as an alternative feed grain to oats and barley.
A Serving of Food Lore …
Spelt is one of the oldest cultivated grains, dating back over 7,000 years, with origins tracing back to early Mesopotamia. Native to Iran and south-eastern Europe, spelt is one of the first known grains to be grown by farmers, as long ago as 5000 B.C. Spelt was one of the first grains to be used to make bread, and its use is mentioned in the Bible.
Throughout early European history, spelt became a popular grain, especially in Germany, Switzerland and Austria. Spelt was introduced to the United States in the 1890s and was cultivated on a moderate level until the early twentieth century, when farmers turned their efforts to the cultivation of wheat, which was much easier to process than spelt.
Where Is Spelt Grown?
Germany and Switzerland are the main growers of spelt. In the United States, Ohio is the leading producer of spelt.
Why Should I Include Spelt?
Spelt is an excellent source of the B vitamins riboflavin, niacin, thiamine, and also a good source of iron, manganese, copper and the amino acid tryptophan. Spelt is also a great source of dietary fibre and a great source of protein, compared to wheat.
Home Remedies
Over 800 years ago, a Benedictine nun by the name of Hildegard von Bingen (St Hildegard) wrote of spelt’s healing powers: “It is rich and nourishing and milder than other grain. 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 them like a fine ointment.” Ancient Greeks and Romans offered spelt as a gift to the pagan gods of agriculture to encourage harvest and fertility.
Throw Me a Lifesaver!
HEART HEALTH: A study in the American Heart Journal found that women who had coronary artery disease and ate at least six servings of whole grains per week, including spelt, showed a slowed progression of atherosclerosis.
GALLSTONE PREVENTION: Eating foods high in insoluble fibre, such as spelt, can help women avoid gallstones, according to a study in the American Journal of Gastroenterology.
Tips on Using Spelt
SELECTION AND STORAGE:
• Spelt is available in whole-grain, flour, bread and pasta forms.
• Store spelt grains in an airtight container in a cool, dry and dark place.
• Spelt flour should be kept in the refrigerator.
PREPARATION AND SERVING SUGGESTIONS:
• Soak berries in water for eight hours or overnight. Drain, rinse well, and then add three parts water to each part spelt berries used; bring the water to a boil and simmer for about one hour.
• In Germany, the unripe spelt grains are dried and eaten as grunkern, which literally means “green seed”.
• Cook spelt berries and use them as a side dish instead of rice or potatoes.
• Use spelt flour in bread, muffin and waffle recipes.
Adapted from www.purityfoods.com
Servings: 6 burgers • Prep and cooking time: 40 minutes
This recipe contains eight powerhouse foods.
INGREDIENTS:
4oz/110g Vita-Spelt kernels
1 tablespoon canola margarine
1½ oz/40g chopped onion
1½ oz/40g chopped celery
2oz/50g chopped carrots
1 clove garlic, minced
16floz/500ml vegetable stock
2 tablespoons ketchup
1 tablespoon mild mustard
1 egg (optional)
2floz/60ml olive oil
DIRECTIONS:
Preheat the oven to 350°F/180°C. Place the spelt kernels in a blender, and process at medium speed for 2 minutes, or until the kernels are half the size of a grain of rice. Set aside. Place the margarine in a medium saucepan, and melt over medium heat. Add the onion, celery, carrots and garlic, and cook, stirring often, until the vegetables are tender but firm. Add the stock and the ground kernels, and mix well. Increase the heat to high, and bring the mixture to a boil. Pour the vegetable mixture into a 3-pint casserole dish, and cover with aluminium foil. Bake for 20 minutes, or until the mixture is sticky and has the consistency of cooked white rice. Cool the mixture to room temperature. Add ketchup and mustard to taste, and stir to mix. Add egg and mix well. Using wet hands, form the mixture into 6 patties. Place the oil in a nonstick 10-inch frying pan, and cook the patties over medium heat for 5 to 7 minutes on each side, or until browned and crisp. Transfer the patties to paper towels, and allow to drain. Garnish with your favourite toppings and serve on a spelt bun.
BREAK IT DOWN …
Calories: 190; Total fat: 8g; Saturated fat: 1.5g; Cholesterol: 45mg; Sodium: 460mg; Total carbs: 27g; Fibre: 4g; Sugar: 3g; Protein: 6g.