Spelt, also known as "grünkern" when harvested green and lightly toasted, is an ancient variety of wheat. Spelt is valued for its slightly nutty flavor and texture, while grünkern, being spelt harvested prematurely and dried, is known for its distinctive and slightly smoky taste. Both are used in a variety of dishes, from risottos to soups, and are particularly prized in European cuisines.

Nutritional Profile (per 100 grams):

• Calories Approximately 338 kcal.
• Protein About 14 grams, making spelt a good source of plant-based protein.
• Fat About 2.4 grams.
• Carbohydrates About 70 grams, with a good amount of fiber.
• Fiber About 10 grams, significantly contributing to digestive health.
• Vitamins and Minerals Rich in magnesium, iron, zinc, and B vitamins.

Grünkern is particularly valued for its high fiber content and unique flavor that adds depth to dishes. It is also known for its anti-inflammatory properties and being more digestible compared to other whole grain forms.

Considerations

Culinary Use Both can be cooked and used like rice or any other whole grain, ideal for pilafs, grain salads, soups, and even as a base for vegetarian burgers.

Health Benefits Supports digestive health, helps control cholesterol, and can contribute to a balanced diet. Grünkern, in particular, is valued for its nutritious properties as it is rich in antioxidants.

Storage Store in an airtight container in a cool, dry place. Grünkern may benefit from storage in the refrigerator or freezer to maintain long-term freshness.

Safety

Grünkern contains gluten, so it should not be taken by those with celiac disease.