How Ancient Grains Are Making a Comeback in Baking
Baking with ancient grains might sound like a trendy buzzword, but it’s actually a return to our roots—quite literally. Long before modern wheat dominated grocery store shelves, ancient grains like spelt, einkorn, and farro were the staples of bread, cakes, and pastries.
So, what’s the big deal? Why are bakers swapping out all-purpose flour for these old-school options? Well, ancient grains are more than just a nostalgic nod to the past. They’re packed with nutrients, full of flavor, and, quite frankly, a joy to bake with.
Let’s dig into the history of ancient grains, their health benefits, and how you can start incorporating them into your baking. Trust me, your taste buds (and your gut) will thank you.
What Are Ancient Grains?
Ancient grains are grains that have remained largely unchanged over thousands of years. Unlike modern wheat, which has been heavily bred for yield and ease of processing, ancient grains retain their original genetic makeup.
Examples of Ancient Grains for Baking:
Spelt: A nutty-flavored grain that’s a distant cousin of modern wheat.
Einkorn: The oldest cultivated wheat variety, known for its buttery flavor and high protein content.
Kamut: A large, golden grain with a naturally sweet taste.
Farro: A hearty, chewy grain often used in Italian cooking.
Teff: A tiny grain with a mild, earthy flavor, often used in Ethiopian injera bread.
Why Ancient Grains Are Gaining Popularity
1. Rich in Nutrients
Ancient grains are nutritional powerhouses. They’re often higher in protein, fiber, and essential minerals like magnesium, zinc, and iron compared to refined flours.
2. Easier to Digest
Many people find ancient grains easier to digest than modern wheat. This might be due to their simpler genetic structure and higher content of soluble fiber. While they still contain gluten, the type of gluten in ancient grains is often gentler on the stomach.
3. Incredible Flavor
If you’ve ever thought of flour as “just flour,” ancient grains will change your mind. They add depth, nuttiness, and even sweetness to baked goods, making every bite more interesting.
4. Sustainability
Ancient grains are often grown using traditional farming practices that require fewer chemical inputs. They’re more resilient to pests and drought, making them a sustainable choice for the environment.
How to Use Ancient Grains in Baking
Ready to give them a try? Here’s how to start incorporating ancient grains into your recipes:
1. Spelt Flour
Best For: Bread, muffins, pancakes, and cookies.
How to Use: Spelt flour can often replace all-purpose flour 1:1, though it’s slightly less absorbent. You may need to reduce liquids by a tablespoon or two.
2. Einkorn Flour
Best For: Cakes, pie crusts, and cookies.
How to Use: Einkorn has a softer texture and lower gluten content, so it’s best for recipes that don’t rely on a strong structure.
3. Kamut Flour
Best For: Bread, pasta, and pizza dough.
How to Use: Kamut flour adds a slight sweetness, making it perfect for savory-sweet combinations like cornbread or brioche.
4. Teff Flour
Best For: Brownies, flatbreads, and gluten-free baking.
How to Use: Teff flour pairs beautifully with chocolate and spices, adding a rich, earthy flavor.
Spelt Pancakes
I’ll never forget the first time I made banana pancakes with spelt flour. I was skeptical—would they be too dense? Too “healthy” tasting? But when I took that first bite, I was sold. They were fluffy, nutty, and had a natural sweetness that made syrup almost optional (almost). Now, spelt is my go-to flour for breakfast treats.
Tips for Baking with Ancient Grains
Start Small: Begin by substituting 25-50% of the flour in a recipe with an ancient grain. This lets you get used to the flavor and texture changes.
Mix and Match: Combine ancient grains with other flours to balance flavor and structure.
Adjust Liquids: Ancient grains often absorb liquid differently, so you may need to tweak the ratios.
Experiment: Baking is part science, part art. Don’t be afraid to try new combinations or techniques!
Why Ancient Grains Matter
In a world where processed foods often reign, ancient grains bring us back to simpler, more natural ways of eating. They connect us to history, nourish our bodies, and remind us that baking is about more than just following a recipe—it’s about creating something meaningful.
Final Thoughts
Whether you’re curious about their health benefits, drawn to their incredible flavor, or just want to try something new, ancient grains are worth adding to your baking repertoire. Start with a bag of spelt or einkorn flour, and see how these grains can transform your favorite recipes.
Let me know how your ancient grain experiments go—I’d love to hear your stories and favorite recipes!
Happy baking!
