Did you know spelt could be an answer to some of your dietary or wheat allergy concerns? Did you know you could just add more quality nutrients to your baked goods and to your meals overall?
If your goal is to learn more about spelt – its origin, its genetic makeup and nutrition profile, learn about wheat sensitivity and allergies, tips when baking with spelt, and how to store spelt, then read on to find out the answers to these questions, plus five of the many benefits spelt can have to your health. At the end, you will get a few extra recipes not found on the free recipes page of this website www.histakes-spelt.com. As you explore the wealth of knowledge found in this report, decide how eating spelt can benefit you today. Let's explore...
Spelt's Origin, Genetic Makeup, and Nutritional Value
Spelt is an ancient grain that has lately made a comeback in North America, even though it has been popular through the decades in many European countries. Spelt is a non-hybrid distant relative to present day wheat. Spelt's uniqueness is derived from its genetic makeup and nutrition profile. Spelt has high water solubility, so nutrients are easily absorbed by the body making it easy to digest. It is high in protein (significantly higher than wheat), higher in B complex vitamins, and spelt is high in both simple and complex carbohydrates. These complex carbohydrates are an important factor in blood clotting and stimulating the body's immune system. Spelt is a suberb fiber resource. Spelt's nutty flavor doesn't just taste good, it has so many other nutritional benefits that are amazingly good for you! Keep reading to find out more about how spelt’s nutrients contribute to lower risk of cardiovascular (heart) disease, type II diabetes, and can lessen occurrences of migraine headaches.
Spelt is more difficult to process than modern wheat varieties, making it a little more expensive to purchase. Spelt's husk protects it from pollutants and insects which allows growers to avoid using pesticides, unlike other grains. The husk needs to be mechanically separated from the kernal before milling (this is done after it is thrashed and harvested). The spelt is stored in good, low moisture conditions in order to protect the kernal, retain nutrients, and maintain freshness. Over decades, modern wheat has been drastically changed to be easier to grow and harvest. This in turn increases yields, maintains a high gluten content in the wheat to produce high-volume commercial baked goods. On the other hand, spelt has preserved many of its original traits and continues to remain highly nutritious and full of flavor. And spelt can make fantastic breads and delicious pastries
A note about gluten: Keep in mind that spelt does contain gluten. Gluten is made up of glutenin and gliadin molecules. Gluten provides elasticity to dough, which allows bread to rise. Even though spelt’s gluten is more fragile than other wheats, the bread produces fewer air pockets, it is well formed and maintains its flavorful taste. (Find baking tips below, so keep reading.)
Wheat or Gluten Allergies, Celiac Disease
If you have a wheat or gluten allergy, I recommend that you consult your doctor regarding which specific grains you should avoid. Most gluten testing is done with wheat gluten; therefore you know that you are certainly allergic to wheat. General testing for allergic reactions to food groups (like wheat) can identify problem areas but more specific tests may allow you to enjoy foods that you otherwise might rule out (like spelt).
If you have heard of confirmed, diagnosed Celiac sufferers who are able to eat spelt, then what you heard is true. However, if you have a gluten intolerance such as Celiac, you are strongly cautioned that there are differing degrees of severity and each individual case is different. You must be responsible to weigh the risk against the possible reward. If you have any allergies or intolerances to wheat, trying spelt should be a decision that you reach only after consulting your physician. Wheat-allergic patients can react as readily to spelt as they do to common wheat. If you do experience allergies to wheat and would like to try spelt, you may need to first cleanse your body of the toxins that your body finds in wheat.
Baking With Spelt
Wouldn't any spelt be suitable for baking? Not necessarily. HiStakes grows Maverik variety spelt (similar in texture to soft red wheat) which is intended for baking, unlike other varieties of spelt.
The quality of spelt crops are affected by a number of things; seed, soil, and weather, to name a few. Like other grains, not every field of spelt will produce bread quality grain, however, we personally monitor the growth and quality of each field to assure our customers that our spelt is of the highest quality. We specifically look for good protein content and plump kernels to ensure quality products are grown and then delivered to you.
We consistently find an average protein count of 15% Daily Value in our spelt, which is ideal for baking and creating a consistent product.
Serve cooked spelt berries as a side dish substitute for rice or potatoes.
As with all grains, before cooking spelt berries, rinse them thoroughly under running water. After rinsing, soak spelt in water for eight hours or overnight. Drain, rinse and then add three parts water to each one part spelt berries. Bring to a boil, then turn down the heat and simmer for about one hour.
Question: What changes should you make when you add spelt to your dough mixtures for any baked good? Baking with spelt is similar to baking with other flours, however, due to spelt's solubility, bakers often notice that a little less water is required. When using your favorite recipes, it is suggested that you use 3/4 of the liquid that you normally would use. More liquid can then be added until the look and feel of the batter is satisfactory.
**Be sure you make note of what you do so you can repeat your successes**
Spelt has fragile gluten meaning that the initial mix time (when water is first added to the flour) should be no more than 4 minutes - although 3 1/2 minutes is ideal.
Mix the flour/liquid enough to get the dough to become homogenous.
Once mixed, you can treat the dough as though it were made with regular wheat. Three tips to achieve higher loaf volume:
* Take 1/2 of all ingredients (including the yeast), place in bowl and mix until you produce dough.
* Cover and place in accessible spot for later use.
* Within 5 to 12 hours add the remainder of all ingredients to the bowl (sponge dough), mix to produce the dough and proceed as you would normally.
Spelt flour is high in complex carbohydrates and, thus, needs to have some of the complex carbohydrates reduced to simple sugars so that the yeast will have a strong food source. By setting a sponge, you are releasing the enzymes in the flour that are activated when wet, to begin the conversion process. The resulting bread will have better cell structure, greater loaf volume and a lighter crust.
* Replace some whole grain spelt flour with white flour - you will get more volume and a lighter loaf while still keeping many of the good characteristics of whole spelt.
* Add dough enhancer or an egg to your bread
Storing Spelt: Store spelt grains in an airtight container in a cool, dry and dark place. Spelt flour should be kept in the refrigerator to best preserve its nutritional value.
Explore Five Benefits Spelt Can Have to Your Health:
Spelt can help you with Migraine Headaches, lower your risk of Type II Diabetes, Cardiovascular Disease, and help women avoid Gallstones and Breast Cancer.
How does it help? Spelt has the right combination of nutrients: Riboflavin (Vitamin B2), Manganse, Niacin, Thiamin, and Copper.
MIGRANE HEADACHES: Eating foods with Riboflavin (spelt is one of those foods) has been shown to reduce the frequency of migraine attacks. Eating as little as two ounces of bread or other baked good made with whole grain spelt will provide 76.5% of your daily value (DV) for Riboflavin.
ATHERSCLEROSIS & CARDIOVASCULAR DISEASE: Atherosclerosis is the hardening of your arteries caused by high levels of bad cholesterol which also contributes to cardiovascular disease. Niacin can reduce your total cholesterol levels. Eating spelt can increase your Niacin intake. Niacin can also help reduce formation of blood clots. Eating two ounces of spelt can supply 24% of your daily value (DV) for Niacin. Also, the fiber found in spelt can reduce your total and your LDL cholesterol levels. Eating whole grains, not refined grains, such as spelt at least 6 times each week is a great idea for postmenopausal women with high cholesterol, high blood pressure or other sings of cardiovascular disease. Eating spelt showed signs of slowed progression of atherosclerosis. So, spelt didn’t cure it, but it was a natural way to certainly help the situation!
TYPE II DIABETES: Spelt and other whole grains are a rich source of magnesium. Magnesium has been shown to lower your risk of type II Diabetes. Whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Get the benefits of both spelt and dairy by enjoying a glass of low-fat milk with a sandwich made with spelt bread. NOTE: The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
GALLSTONES: A study published in the American Journal of Gastroenterology shows that eating foods high in insoluble fiber, such as spelt, can help women avoid gallstones. How do foods rich in insoluble fiber help prevent gallstones? Researchers think insoluble fiber not only speeds how quickly food moves through the intestines, but reduces the secretion of bile acids, which in excessive amounts contribute to gallstone formation. The insoluble fiber also increases insulin sensitivity and lowers triglycerides (blood fats).
BREAST CANCER: Fiber supplied by whole grains offered the most protection from breast cancer. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).
The Healthy Grilled Cheese Sandwich
Preheat your oven to 350 degrees Farenheit. Spray a cookie sheet with a little organic olive oil cooking spray. Using your favorite low-fat cheese and spelt bread, make a sandwich, put it on the cookie sheet, mist the top slice with organic olive oil cooking spray, and cook for 10 minutes.
Whole Wheat Bread Written Especially for your Bosch Bread Mixer This recipe was adapted from a recipe shared by Trisha of Idaho
(This bread recipe is my new favorite recipe for making my own bread! I do not have wheat allergies, so for my whole grain flour, I use a combination of freshly milled spelt flour, hard red wheat flour and white bread flour.)
6 cups hot tap water (hot to the touch; not hot enough to burn finger)
2/3 cup oil
2/3 cup honey (or substitute 3/4 cup sugar with 1/4 cup water)
2 Tbs dough enhancer (or use an egg or two)
2 Tbs SAF instant yeast
2 Tbs salt
2 Tbs wheat gluten or 1 cup white flour
12-16 cups freshly milled whole wheat flour
Pour warm water into Bosch mixing bowl. Add 6 cups flour on top of liquid. Then add dough enhancer, oil, honey, yeast, and gluten. Use the (M) momentary switch to mix until smooth.
Add approximately 5 more cups flour and salt. Turn Bosch to speed 2. Continue adding flour 1/4 cup at a time (should use about 3 cups) until the dough pulls away cleanly from the sides of the bowl. Continue kneading on speed 2 (medium speed) for another 5 minutes.
You can let bread dough rise until double in size in a covered, warm mixing bowl and then prepare dough into loaves or simply oil or grease hands and counter and divide dough into equal portions and shape into loaves. Put into well greased pans. Cover. Let rise until double in size. Bake at 350 degrees for 25-30 minutes or until golden brown on top. Remove from pans and cool on wire rack.
Top of loaves can be brushed with water or butter for shiny appearance.
Dough can also be used for pizza crust or cinnamon rolls. YUM!!
Yield: 5-6 loaves
This recipe was shared by Blaine of Idaho
Coarse-grind spelt (into cracked spelt). Measure 1/4 cup cracked spelt, in a pan, cover the spelt with 1 1/2 cups water and a dash of salt. Bring to a rapid boil for 1 minute, stirring often. Then simmer for 5 minutes. Season to taste with cinnamon, brown sugar and/or honey or anything else that sounds appetizing.
A variation of this recipe allows the chef to take the same ingredients the night before eating - bring them to a boil for 3-4 minutes. Cover and let sit over night. The next morning, warm the cereal in the microwave or on the stove until warm and season to taste.
Whole Grain Cereal
This recipe was shared by Rose E. of Arizona
Combine equal amounts of Spelt, Millet, Oats, Rice, Barley and Wheat (all whole grains) in a sealed container. For one serving, take 1 ½ Tablespoons of the mixture, add approximately ¼ cup water, and place in a slow cooker (crock pot). I have my cooker on a timer that turns on at 3 am and shuts off at 6 am. Cereal is fully cooked and can be eaten any time. It can be heated up in a microwave oven if desired. You can also add any fruit or sweetener you desire.
Most of the ingredients are listed in the Bible in Ezekiel 4:9.
Spelt Flour Cinnamon Roll
This recipe was shared by Carole Thompson of Idaho
4 ½ cups spelt flour
1 ½ cups warm water
1 tsp. sea salt
½ cup olive oil
1 tsp. Yeast
½ cup honey
Mix flour and sea salt together. Put yeast in very warm water to dissolve, then add honey and oil. Mix all ingredients together. Knead lightly. Let rise until double, roll out and spread melted butter on it. Sprinkle sugar over butter. I use fructose sugar, but you can use brown sugar or granulated sugar. Dust cinnamon over sugar. Roll up and cut in about one inch increments. Place cut rolls in baking dish. Bake at 350 degrees for 15 minutes or until golden brown. Enjoy!
Thank you for reading the report. I sincerely hope you have learned something new about spelt and how it can benefit you. If you have any questions about spelt or would like to let me know about the things you learned, please contact me and I will be happy to talk to you.
BUY NOW OPTION: If you would like to purchase spelt now, please click HERE to go to our spelt product page. Thanks again!