Spelt
Spelt’s light, slightly sweet, nutty flavor makes it a good choice
for muffins and cookies.
The use of spelt goes back to about 5000 BC, when it was first cultivated in the region now
called Iran. A kernel of spelt looks like a large grain of rice; it has a tough outer husk
that protects its nutrients. Removing the husk makes spelt costly to process, so this ancient
grain all but vanished in the United States until it was rediscovered about 12 years ago by a
grain purveyor in the Midwest. Even though it does contain gluten, spelt seems to be tolerated
by most wheat-sensitive people.
Varieties
Spelt is found in cereals and in baked goods, such
as crackers, cookies, and breads. It is also available in flake form, or as a whole grain
or flour.
Buying and storing tips
Find prepackaged spelt in most natural foods and grocery stores; buy in bulk for maximum
savings. Store spelt in a cool, dry area in a sealed glass or plastic container, away from
air, moisture, and sunlight, which can make the oils go rancid.
Availability
Spelt is available year-round.
Preparation, uses, and tips
Spelt flour can be substituted for wheat flour in
most baked goods-the light, slightly sweet, and nutty flavor makes it a good choice for muffins and cookies. Add spelt flakes to tomato-based
soups, or cook the whole grain with olive
oil, chopped fresh rosemary, and crushed garlic, then serve hot.
Nutritional Highlights
Spelt, 2 oz. (56.7g) (flour)
Calories: 216
Protein: 8.1g
Carbohydrate: 42.25g
Total Fat: 1.67g
Fiber: 3.6g
*Excellent source of: Niacin (4.8mg), and Thiamine (0.37mg)
*Good source of: Iron (2.36 mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
Back to top
