Spelt Spotlight

Spelt Spotlight

Fairhaven Mill1/ 2/24

Spelt is an ancient grain with a rich history, dating back thousands of years. It's a distant cousin of wheat but boasts its own unique set of nutritional benefits!

As a whole grain, spelt encompasses the bran, germ, and endosperm, delivering a higher nutritional content compared to refined grains. Notably, spelt serves as a great source of plant-based protein and has a low-fat composition. Its richness in dietary fiber can support digestive health. Spelt is full of various vitamins and mineral including niacin (B3) and thiamine (B1), iron, magnesium, phosphorus, and zinc. Additionally, spelt's array of phytonutrients, including antioxidants like phenolic acids. While spelt contains gluten, its distinct gluten structure might be more tolerable for individuals with mild gluten sensitivities; however, it is unsuitable for those with celiac disease or severe gluten intolerance.


Spelt is a versatile and nutritious grain that can be used in a variety of dishes in the kitchen. Here are some ideas on how to incorporate spelt into your meals:

  • Spelt Berries: 

     Cook spelt berries as you would rice or quinoa. They have a chewy texture and nutty flavor, making them a great addition to salads, soups, or as a side dish!
  • Spelt Flour: Substitute spelt flour for wheat flour in your baking recipes. Spelt flour has a slightly sweet and nutty flavor. Use it in pancakes, muffins, bread, and cookies.
  • Spelt Pasta: Opt for spelt pasta as a healthier alternative to traditional wheat pasta. It cooks similarly and can be paired with your favorite pasta sauces and toppings.
  • Spelt Risotto: Create a delicious spelt risotto by cooking spelt grains with broth, vegetables, and herbs. The result is a creamy dish with a unique twist.
  • Spelt Breakfast Bowls: Cook spelt berries and top them with fresh fruits, nuts, and a drizzle of honey for a nutritious and filling breakfast bowl.
  • Spelt Salad: Toss cooked spelt grains with a variety of vegetables, herbs, and a simple vinaigrette for a hearty and flavorful salad. 
  • Spelt Pilaf: Cook spelt grains with onions, garlic, and your favorite spices for a tasty spelt pilaf. Add vegetables, herbs, or protein for a complete and delicious dish.
  • Spelt Porridge: Make a warm spelt porridge by cooking spelt grains with milk or a plant-based alternative. Top with fruits, nuts, and a sprinkle of cinnamon for added flavor.
  • Spelt Wraps or Flatbreads: Make spelt-based wraps or flatbreads for a healthy and tasty alternative to traditional flour tortillas. Use them for sandwiches, wraps, or as a base for pizza.

Remember to experiment with different flavors, herbs, and ingredients to discover your favorite ways to enjoy spelt in the kitchen. Whether you're a seasoned cook or just starting out, spelt's versatility makes it a fantastic addition to a variety of dishes!