Einkorn
One of the world's most ancient cultivated wheat varieties, offering superior nutrition and easier digestibility than modern wheat.
Nutritional Highlights
Contains 30% more protein than modern wheat varieties, making it an excellent plant-based protein source.
Higher in minerals like zinc, iron, phosphorus, and potassium compared to modern wheat.
Rich in lutein and other antioxidants that support eye health and reduce inflammation.
Contains a simpler gluten structure that may be easier to digest for some people with mild gluten sensitivities.
Health Benefits
The higher antioxidant content and beneficial fatty acid profile may help support heart health and reduce inflammation markers.
Many people who experience discomfort with modern wheat report better tolerance with einkorn due to its simpler gluten structure.
Contains lutein, which supports eye health, and other antioxidants that help protect cells from oxidative damage.
Higher in essential nutrients compared to modern wheat varieties, providing better nutritional value per serving.
Offers a delicious nutty flavor that enhances baked goods, pasta, and grain dishes while providing superior nutrition.
Requires fewer inputs like fertilizers and pesticides, making it a more environmentally sustainable grain option.
How to Use Einkorn
Culinary Uses
- •Baking: Use einkorn flour for bread, muffins, cookies, and cakes (note: requires less liquid than modern wheat flour)
- •Whole Berries: Cook like rice or other grains for grain bowls, salads, and side dishes
- •Pasta: Look for einkorn pasta for a nutritious alternative to regular pasta
- •Breakfast: Make porridge or overnight oats using cracked einkorn berries
Preparation Tips
- •Soaking: Soak whole einkorn berries for 8-12 hours before cooking to reduce cooking time
- •Cooking Ratio: Use 2 cups water to 1 cup einkorn berries; simmer for 30-40 minutes
- •Baking Adjustment: When substituting einkorn flour for modern wheat, use 20-25% less liquid
- •Storage: Store einkorn flour in the refrigerator or freezer to preserve freshness
Important Notes
- • While einkorn contains less gluten and a simpler gluten structure than modern wheat, it is not suitable for those with celiac disease or severe gluten allergies.
- • Some people with mild wheat sensitivities may tolerate einkorn better than modern wheat, but individual responses vary.
- • When first incorporating einkorn into your diet, start with small amounts to see how your body responds.
Simple Einkorn Recipe Ideas
A simple artisan bread made with 100% einkorn flour, water, salt, and yeast. The nutty flavor of einkorn creates a delicious loaf with excellent texture.
Cooked einkorn berries tossed with cucumber, tomatoes, red onion, feta cheese, olives, and herbs with a lemon-olive oil dressing.
Light and fluffy pancakes made with einkorn flour, eggs, milk, and a touch of honey. Serve with fresh berries and pure maple syrup.
Where to Find Einkorn
Einkorn can be found as whole berries, flour, pasta, and other products in:
Health Food Stores
Specialty Grocery Stores
Online Retailers
Farmers Markets
Explore More Ancient Grains
Discover other nutritious ancient grains like emmer, spelt, and kamut to diversify your diet and enjoy their unique flavors and health benefits.
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