Einkorn might not be as familiar to you as wheat, oats or rice, but this ancient grain is quickly becoming a trending food amongst health enthusiasts. With its rich history, notable nutrition and adaptable taste, you, too, will soon be a super fan of this super grain. Let’s delve into the world of everything einkorn, from its unique benefits to how you can incorporate this amazing grain into your diet.
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What is Einkorn?
History of einkorn
Einkorn, pronounced “īn-kȯrn” and scientifically named Triticum monococcum, is an ancient wheat that’s native to central and southern Europe and southwest Asia. As possibly the oldest form of wheat still in existence, einkorn stands out not only for its long, trusted lineage but also as a sustainable, environmental solution. It’s notably drought-tolerant, allowing it to thrive in challenging environments and flourish even with limited resources like water.
Taste and nutrition of einkorn
In the quest for grains that offer a rich and full-bodied flavor without an overpowering bite, einkorn doesn’t disappoint, offering a subtle nuttiness and inherent sweetness to dishes.
It’s important to note that while einkorn is a wheat variety, it may not be a suitable super-grain for everyone. Those with wheat sensitivities or intolerances should approach with caution, and it’s especially crucial for individuals with celiac disease to abstain. Although ancient wheat grains like einkorn might have differing gluten levels compared to modern wheat, research indicates the gluten content of einkorn remains significant.
An ancient grain and good for you, too. Einkorn boasts a remarkable nutrient profile. According to the United States Department of Agriculture (USDA) FoodData Central database, just a quarter serving of einkorn supplies:
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- 180 calories
- 1.5 g fat
- 0 mg cholesterol
- 0 mg sodium
- 33 g carbohydrates
- 4 g fiber
- 0 g sugar
- 9 g protein
Einkorn is also rich in vitamins and minerals, with a single serving providing a whopping 100% Daily Value (DV) of manganese—a crucial trace mineral that plays a role in metabolism, supports bone formation and may aid in diabetes management. Additionally, it’s rich in thiamin (vitamin B1), offering 20% DV per serving and serves as a commendable source of iron, contributing 15% DV per serving.
How to use einkorn flour and the cooked grain
With einkorn’s booming popularity , this ancient, super-grain can now be found on store shelves and online and in a variety of forms, from pantry staples like wheat flour and whole grains to ready-to-eat products like pasta, crackers, baking mixes and even cookies.
Here are just a few ways to incorporate einkorn into your dishes.
Brighten up breakfast
Whether you’re a fan of tangy lemon poppyseed or the classic banana walnut, muffins are a versatile breakfast treat that let you easily incorporate einkorn flour — especially the whole wheat variety — for a tasty breakfast delight. Elevate your morning meal with French vanilla-raspberry muffins made with nutrient-rich einkorn whole wheat flour instead of traditional whole wheat flour. You’ll get an added boost from the protein powder and the notes of cinnamon and vanilla will tantalize your taste buds.
Spice up your salads
While salad might not always spark excitement, including einkorn can certainly shift that perception. Upgrade a simple spinach salad by adding juicy grape tomatoes, feta cheese, garbanzo beans, cucumbers and crushed walnuts. Drizzle on an aromatic salad dressing and top it off with a hearty sprinkle of cooked einkorn wheat berries. The addition of einkorn not only adds even more nutrients to your regular salad but also ensures sustained fullness throughout the afternoon.
Add pizazz to your pizza
Who says pizza is only for Friday nights or Monday night football? Try a health-conscious take on a classic dish. This fall harvest pizza with butternut squash crust can be made with an einkorn flour crust, fresh veggies, reduced-sodium pizza sauce, lean proteins and light cheese — a delight for any day of the week!
Interested in learning more about einkorn or other ancient grains? Our team of expert dietitians at Kroger Health can help. Schedule a virtual visit to receive customized nutrition guidance and support on your health journey and navigate foods that fit your lifestyle, budget, health needs and preferences.
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