Shape Into A Loaf Bread & Second Rise
Punch the dough down and add it to a well-floured surface. Then, stretch it into a thick rectangle and roll the bread into a log as pictured below.
Add the bread to a loaf pan and cover with a paper towel or plastic wrap to rise for another 30 minutes.
I like to line my loaf pan with parchment paper and clip it to the sides with oven-safe metal clips. This makes it super easy to remove the loaf from the pan once it is baked!
Side Effects Of Spelt
Spelt is a very nutritious, healthy food, and there are usually no serious side effects, except in some specific cases:
- If you have celiac disease, you need to avoid spelt. Spelt contains gluten, so it will trigger symptoms and cause damage just like any wheat product. This has been confirmed in scientific studies.
- If you have a wheat allergy, then you can test out spelt and see if it causes any symptoms. Some people who have sensitivity to gluten may find that spelt is a trigger, but others find that spelt agrees with them more. It depends on the individual.
- Finally, while spelt can help with digestive disorders such as IBS, it can also worsen symptoms in some cases. This is because spelt contains FODMAPs , which can aggravate the symptoms of IBS in some sufferers.
If you have any of the above conditions, spelt may cause:
Tapioca And Arrowroot Flours
These are the two other flours made of yuca root, but they are made of the starch extracted from the yuca root. That makes them a higher glycemic index and in general, a different way the body reacts to and processes them.
Thats why, although they can give beautiful results in baking, I only use them in small quantities, in lectin-free, gluten-free flour mixes, or as thickening agents for sauces.
However, as that name says it, arrowroot is traditionally made of a root called arrowroot. But these days the name arrowroot flour has become a conventional name for starch that can be made from a mix of tropical roots, including yuca/cassava root.
Confused much? I dont blame you. Wait, there is more
In some countries, cassava flour and tapioca flour names are used interchangeably, and thats also very confusing. In general, you can tell the difference by how it looks. Arrowroot and tapioca look like a potato or corn starch, very fine, white powders, while cassava flour looks more like a finely ground root.
When added to baking mixes, they can make the final product fluffier, better looking in general. I still choose nutritional profile over looks, so you wont see me using one cup of tapioca starch in a recipe.
Just adding a few tablespoons will improve texture and consistency to any lectin-free, gluten-free baking mixes. Dont overdo it, especially if you want to keep it healthy.
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Cooking And Serving Tips
- Spelt contains gluten, but it isn’t as “powerful” as the gluten found in wheat flour , so it doesn’t rise as high. It helps to keep an eye on the bread dough for the first few minutes. If the dough looks too runny, add a little more flour, and if it seems like it’s too dry, add 12 tablespoons of water. Sometimes, despite your best efforts, the loaf doesn’t rise properly and even falls when it bakes. But never fear, the bread still tastes fineit just won’t have that traditional bread loaf appearance.
- Try this bread as a side for soup, or use it to make a hearty sandwich.
What Is Spelt Flour
Spelt is one of the worlds most ancient grains: its native to Iran and parts of Europe and was one of the first species of wheat ever used to make bread. Also known as farro or dinkel, it is a sub-species of wheat.
Spelt has a lovely, nutty flavour not dissimilar to barley. It has gained popularity in recent times, thanks to its high levels of fibre, protein, vitamins and minerals and the fact that it is both easy to digest and low in gluten. Spelt is generally sold as flour and used in bread, pasta, biscuits and crackers.
Is spelt flour gluten free
Spelt contains gluten so its not suitable for people with coeliac disease but it can be an alternative for people who are not severely gluten intolerant.
Benefits of spelt flour
Spelt has a broader range of nutrients than other members of the wheat family, with higher levels of protein, fibre, manganese, niacin, thiamine, copper and vitamin B2. The high level of fibre in spelt helps reduce low-density lipoprotein or bad cholesterol levels.
A wholegrain with unique properties the husk protects it from pollutants and insects, which enables growers to use little or no pesticides.
How to bake with spelt flour
When baking bread with spelt, be aware that the lack of gluten can make dough made with spelt hard to work with and difficult to make rise. Ideally, mix it with other types of flour that have higher gluten content , so you get both the elasticity and the nutritional content.
Ways to use spelt
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Who Should Eat And Avoid Spelt
Spelt is a very healthy food, but whether its the right choice for you depends on many factors.
Here are some people who should eat spelt:
- People with certain digestive disorders, such as IBS
- People suffering from obesity, heart disease, or high cholesterol
- People who want to improve their overall health
- Athletes or other people who are performing strenuous physical activities
- People who want to get more nutrients into their diets
Here are some people who should avoid spelt:
- People with celiac disease
- People with wheat allergies, if spelt is a trigger
Gently Knead The Dough
Sprinkle a small bit of flour onto a clean work surface large enough for the dough . Before you scrape the dough out, punch the dough all over to let the gas escape, this is important, otherwise your bread can deflate in the oven. If it is still a bit sticky, just use your silicone spatula to punch it a bit. Scrape your dough out of the bowl and plop it onto the floured work surface. It will be slightly sticking to the bowl so I found that using that silicone spatula, it was very easy to scrape out.
Knead and turn it over just a few times, it doesnt really much more kneading at this point, as you dont want to over knead spelt. Add a tiny bit of flour if needed to the top to get it going. The dough should be very easy to handle at this stage .
Form a loaf shape. Tuck in and fold over the sides and flip it over, seam side down into the greased loaf pan.
Its ready for the 2nd rise. See how its holding its curved edges and shape? And the messy seams are underneath, so your top will be beautiful.
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Homemade Bread Is Easy
Baking can seem daunting at first, but baking a simple bread is actually an easy process: Get the right ingredients in the right proportions, mix them into a dough, let the dough rise, bake, and cool.
Baking bread takes a long time, but 90% is “rising time” during which the yeast does its thing on its own, and you’re free to do whatever you want . This particular recipe requires about 10 minutes of actual work, a total of 2 1/2 hours rising time, and 40 minutes to bake.
But it’s sugar-free, has only five ingredients , and in moderation is suitable for people like me, who have type 2 diabetes and a mild wheat allergy.
So, without further ado, let’s take a look at the recipe.
Before rising in pan.
- 1 cup measure for flour
- Measuring cup with ounces marked for liquids
- 9×5-inch loaf pan
- 1 tablespoon salt
- Approximately 10 ounces warm water
- 2 ounces oil
Detailed Guide For The Most Suitable Spelt Flour Replacement
Other ingredients can be easily substituted without much thought. But with spelt flour, things get a little different since this flour has several complex features. So, here are some factors you should focus on for the most satisfying choice.
Youll know more about the differences between spelt flour and other flours with this instruction.
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Odoughs Multigrain Sandwich Thins
If you prefer a sub-style sandwich, ODoughs Multigrain Sandwich Thins are one of the best gluten-free options.
These long, bun-like thins are made from a mixture of gluten-free flours, including potato flour, and are perfect for stuffing with your favorite sub sandwich fillings.
All of ODoughs products, including its bagel thins, flatbreads, hot dog buns, and burger buns, are certified gluten-free by GFCO and vegan-friendly. However, theyre unsuitable for those with soy allergies.
While this bread doesnt contain as many whole grains or seeds as other options on this list, its still a good source of fiber.
One sandwich thin provides 160 calories, 2 grams of fat, less than 0.5 grams of saturated fat, 340 mg of sodium, 33 grams of carbs, 4 grams of fiber, 5 grams of sugar, and 3 grams of protein .
The Green Banana And Green Plantain Flours
As resistant starches, they have a great nutritional profile, although there is still a lot of controversy over how they should be eaten: raw or cooked. While green banana flour is great to add to smoothies, make raw fat bombs or sweet treats, I wouldnt eat green plantain flour uncooked.
I dont use these two flours too much, but I have a few recipes using green banana flour. Dr. Steven Gundry has a Pancake Flour Mix that is made with green banana flour.
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Spelt Soda Bread Without Buttermilk
Basic Spelt Soda Bread Without Buttermilk Make a well in the center and pour in the soured milk. This easy irish soda bread recipe is using a mixture of . 🙂 not me, that’s for sure! How does the bread rise without yeast? I did use a mixture of greek yoghurt and milk as the liquid, but i’ve seen buttermilk in many recipes.
Amish Cinnamon Bread | . No kneading, no from c1.staticflickr.com
Irish soda bread is a type of quickbread, similar to buttermilk biscuits or muffins. I did use a mixture of greek yoghurt and milk as the liquid, but i’ve seen buttermilk in many recipes. Flour, baking soda, buttermilk and salt, but other ingredients can be added including . How does the bread rise without yeast? If you are using gluten free flours or very low gluten flours , make sure that you . Butter, cut into chunks butter, cut into chunks . Combine the flour, baking soda, salt, and sugar in a large mixing bowl. Traditionally, soda bread only requires 4 ingredients:
Hard To Digest Fructans
The short-chain carbohydrates called fructans are a type of fructose molecule known to be poorly digested. They are one of a group of similar carbohydrates under the acronym FODMAP that have been linked to irritable bowl syndrome.
If you do not have celiac disease, but have digestive-related distress when consuming wheat, you may actually have a sensitivity to fructans. Other foods also contain high levels of fructans. Garlic, onion, asparagus, artichokes, and many types of beans may also cause your symptoms. So it is possible that you do not have a gluten sensitivity. You may be reacting to fructans or other carbohydrates within the FODMAP group.
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Lettuce And Leafy Greens
Big leafy greens, such as lettuce, collard greens, and kale can be a great substitution for wraps and bread. People can just top or fill large leaves with any toppings, including veggies, cheese, meat, avocados, and hummus. Then they only have to roll the leaves up, fold them, or eat them flat.
Is Spelt Safe To Eat If You’re On A Gluten
Spelt doesn’t contain quite as much gluten as modern wheat, and it’s actually a slightly different type of gluten. Nonetheless, if you have issues with gluten-containing foods, you’ll want to avoid spelt, or you’ll risk getting sick . Choose a food made with gluten-free flour instead.
Evidence of reaction to spelt isn’t just anecdotal. Medical researchers have looked at whether people with celiac disease will react to foods with spelt, and the answer is, yes, they will.
In one foundational study, published back in 1995, German scientists examined the genetic structure of spelt’s gliadin protein , comparing it to the gliadin found in modern wheat. They found some differences but concluded that people with celiac disease would react to spelt just as they react to modern wheat.
A second study, performed in 2007 in Italy, took two different lines of cells and mixed them in the laboratory with extracts of four types of wheat, including modern wheat, spelt, Einkorn wheat and farro wheat. The cells reacted badly to the modern wheat and the spelt, while the Einkorn and farro wheat didn’t seem to lead to negative effects.
Another 2012 comparative study looked into the nutritional content of spelt and wheat and found that while spelt contains more protein and lipids than wheat, it has less fiber in its macronutrient makeup.
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Health Benefits Of Spelt Bread
Spelt flour has equal amounts of soluble fiber as whole wheat and is an excellent alternative for white flour, whether you’re making sourdough bread, wheat bread, white bread or any bread recipe of your choice. Additionally, it has high amounts of amino acids, vitamins and minerals to ensure the following:
- Better digestive health
- Healthy weight
Spelt is no doubt an ideal option for people who are looking for a healthier alternative to the type of wheat flour they are currently using. If you’re looking to switch bread, a nutritionist or dietitian can steer you in the right direction.
And if you want to bake your own spelt bread? Just be warned: it doesn’t rise as much as other conventional wheat flour, given the low gluten content. So you’ll want to add in another flour for your first attempt, and tweak the recipe from there.
You can also use spelt to make a delicious but healthy chocolate cake. Check out our recipe for it.
Originally published on May 06, 2019
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Making Bread From Scratch
Its easier than you think, really. You can watch the video for some ideas on how kneading should happen, etc. but its pretty basic. For this recipe, you just need yeast, flour, a bit of sweetener, water, milk, and olive oil. If you read through this, watch the video, and still think this might be a bit much, try this no-knead spelt bread first.
The 10 minute sit with the water, yeast, and honey is important first, itll tell you that your yeast is still active, so you dont waste a bunch of time and ingredients with dead yeast. Second, its supposed to help your dough rise faster but that only really matters if youre using traditional yeast.
Theres a range in the amount of flour you need for this recipe because it depends on a few factors. The big one is that when measuring by volume the density will vary between flour types and your measuring method.
If youre using gram measurements then you dont really need to look at the range, but flour absorbability does vary between types so you will likely need a bit more or less. I use about 3 1/4 cups or just under 500 grams when I make it with the type of flour I use but have used much less with Canadian flour types.
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