Spelt grains are nutty in flavour and are an excellent substitute for whole wheat flour in muffins, cookies and cereal

Spelt is an ancient grain that has been cultivated for centuries in central Europe and the Middle East and is once again being embraced by the general public. Those with wheat allergies (like my roommate) are able to use this as an alternative since the proteins it contains are more easily digestible than that found in typical wheat flours. However, those with celiac disease should not use this as an alternative as it does contain gluten.

When buying spelt flour in bulk, to ensure freshness it is recommended that you make sure the bins are properly covered and find out if the store has a good turnover rate.

Spelt used to be found only in health and speciality food stores; however with it’s escalation in popularity it is now more readily available and comes in a variety of shapes and forms. Spelt can be purchased as flour, which is made from the whole spelt grain and milled into a power or unbleached spelt flour which has a portion of the bran and germ removed giving rise to its softer texture and lighter colour. Additionally, whole grains of spelt can be dried and fatted to produce spelt flakes or the whole spelt kernel can be soaked and cooked to give rise to spelt berries.

Spelt’s rise in popularity also revolves around its strong nutrient profile. ½ a cup of cooked spelt flour contains:

• 123 kcal
• 0.8 g fat
• 26 g carbohydrates
• 5 g protein

Additionally spelt flour is an excellent source of selenium, vitamin B12, niacin, thiamine, copper, vitamin E and A, phytochemicals, antioxidants and fibre. ½ cup of spelt flour contains 4 g of fibre compared to ½ cup of all-purpose wheat flour which has 1.7 g. Spelt also has a high water solubility.

Some baking tips when working with spelt:

• Spelt has the tendency of making baked goods heavier so either increase:
  • the amount of baking powder in a recipe (my roommate is allergic to baking powder so as an alternative she uses 2 teaspoons of cream of tartar and 1 teaspoon of baking soda)
  • the amount of eggs/egg alternatives in a recipe
  • The amount flour used.  Add an additional 1-2 tbsp to a recipe.
• It is important that you do not over mix your batter as the gluten contained in spelt flour is much more fragile thus is broken down more easily. Over mixing may result in a crumbly texture. When making breads with spelt less kneading time is needed.