Spelt, also known as farro, is an ancient grain from which all modern wheat varieties have been derived. It is more difficult to process and mill, yet its nutritional value far surpasses that of regular wheat. Once a staple grain, spelt has re-emerged as a superfood, bringing with it unique health benefits.

Just a decade ago, the idea that diet could significantly impact health would have been dismissed by many doctors and readers as mere speculation. However, much has changed since then. Modern medicine is shifting its focus from treating diseases to promoting health. Three years ago, the idea of incorporating superfoods — products with enhanced nutritional or vitamin content — into one’s diet was considered radical and reserved for strict dietary followers. Today, good nutrition is one of the most powerful tools for maintaining well-being and serves as an effective means of prevention.

Whole Grains: A Nutritional Powerhouse

Whole grains have only recently been recognized as superfoods, lagging behind other functional foods in this classification. Each grain is essentially a seed encased in a natural protective shell. When only the outermost, rough husk is removed, what remains is referred to as unprocessed or whole grains. Further processing strips the grains of their germ and outer layer, resulting in refined grains.

Most people prefer refined grains: they appear cleaner, lighter, softer, more visually appealing, and cook quickly. However, refining removes nearly all of their beneficial nutrients. Such grains lack bran and germ. If you soak them in water, they will simply swell but never sprout. In contrast, unprocessed grains are a rich source of essential nutrients. They contain plant-based proteins, healthy fats, complex carbohydrates, fiber, vitamins, and minerals in optimal proportions for the human body.

In response to the widespread consumption of refined white flour from processed wheat, the food market has seen a revival of its more nutritious ancestor — spelt.

The resurgence of spelt, one of Europe’s oldest cultivated grains, is still in its early stages. Just eight years ago, cultivation was barely sufficient to sustain the idea of reviving this ancient grain, which had been a staple for centuries. Spelt was the original whole wheat flour used for making pasta and pizza in Italy, as well as pies and bread in Central Europe. Until the 19th century, it was a dietary mainstay in northern countries.

Bringing spelt back into mainstream agriculture required years of effort. This grain is highly demanding: it does not grow well in mineral-deficient soils, is resistant to chemical fertilizers, and requires an entirely organic approach at every stage of cultivation and processing. The reward for these challenges is a grain with a higher iron content than modern wheat, more plant-based protein than many staple grains, and an impressive concentration of essential amino acids and B vitamins.

Spelt is commonly used as a base for porridge or as a nutritious addition to salads, often replacing millet for variety. However, it requires patience — cooking spelt to tenderness takes at least an hour.