- Course: Bread
Spelt Bread is a type of bread made from an ancient strain of wheat. It’s often called “ancient grain” or “heirloom” bread because it’s been around for thousands of years and for good reason.
Spelt grains are nutty, earthy, and slightly sweet, they also have a lower glycemic index than many other types of wheat.
Benefits of Spelt Bread
Lower the blood pressure
One of the most effective ways to lower blood pressure is by eating foods rich in potassium, magnesium and fiber. Spelt bread is especially high in these nutrients, making it an excellent tool for reducing hypertension.
Improve digestion
Spelt bread can be your best friend if you’re suffering from indigestion, bloating and gas. It contains a high amount of fiber which helps to improve the digestive system and prevent constipation. A study published in the journal Appetite found that eating whole grains such as spelt can help reduce abdominal bloating and improve overall wellbeing.
The amount of fiber also helps to prevent diarrhea or constipation by absorbing water and adding bulk to stool, acting like a natural laxative that softens stools while helping them move smoothly through the colon.
Control Weight management
There are several ways in which spelt bread can help you control your weight. It is a low-calorie product and its consumption will make you feel full for a longer period of time, so it is recommended for people who want to lose weight. It also contains less fat than wheat and rye breads, making it suitable for those on a low-carbohydrate diet.
When choosing products made with spelt flour, you should ensure that they do not contain added sugar or other sweeteners because this type of ingredient can cause weight gain if consumed regularly in large amounts.
Lower the risk of diabetes
Spelt bread is a rich source of dietary fiber and protein. The high dietary fiber content of spelt bread can help lower your risk for diabetes by slowing down the absorption of sugar into your bloodstream, which is an important factor in preventing diabetes. Furthermore, it contains fewer carbohydrates than most other types of bread, so it’s easier to control portions and calories when you’re eating this type of product.
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Ingredients
- 2 cups whole spelt flour
- 1 cup white spelt flour (or more whole spelt)
- 2 teaspoons instant yeast
- 1 teaspoon sea salt
- 1 tablespoon maple syrup or date syrup
- 1 tablespoon olive oil or melted coconut oil (optional for softer buns)
- 1 cup warm water (110°F / 43°C)
- Optional: sesame seeds, sunflower seeds, or oats for topping
Instructions
- Mix warm water and syrup in a bowl. Sprinkle yeast on top and let sit for 5 minutes until foamy.
- In a large bowl, combine flours and salt. Add in the yeast mixture and oil. Stir until a sticky dough forms. Add more flour 1 tablespoon at a time if too wet.
- Divide dough into 6–8 equal pieces. With lightly oiled or wet hands, shape each into a ball and place on a parchment-lined baking tray.
- Cover loosely with a towel. Let rise in a warm place for 30–40 minutes, until puffy.
- Brush buns lightly with water or plant milk and sprinkle seeds or oats on top.
- Bake for 20–25 minutes, or until golden and firm.
- Cool on a wire rack before slicing.
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