What is Einkorn? – Everything You Need To Know
Einkorn is an ancient grain that has made a comeback due to its unique nutritional properties, rich history, and nutty flavour. Known as one of the earliest cultivated grains, einkorn has been cherished for thousands of years. Today, it is appreciated for its higher protein content, easy digestibility, and the fact that it is less processed than modern wheat. Its subtle, nutty flavour makes it a favourite for those looking to diversify their grains and enjoy a healthier alternative to conventional flours.
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Einkorn is one of my favourite ancient grains. It has a unique flavour yet not overpowering and it is quite easy to work with, unlike other ancient grains that have very different hydration requirements to conventional wheat.
While I’ve known of Einkorn for awhile, only in the past year have I got my hands on the actual grain to mill my own flour. It has been fun experimenting with this ancient grain and is a worthy addition to any baked good.
What Is Einkorn?
Einkorn is an ancient grain that was first cultivated over 10,000 years ago. Unlike modern wheat, which has been extensively modified and hybridized for higher yields and greater disease resistance, einkorn has remained relatively unchanged throughout its long history. This makes it a unique grain, carrying with it a piece of agricultural history in every dish you make.
As one of the first grains to be cultivated, farmed, and harvested by early civilizations, einkorn was a staple in their diets for thousands of years. It remained the primary grain until other more productive ancient grains, like spelt and durum, emerged.
Today, einkorn stands out not only for its rich, nutty flavour but also for its nutritional benefits, making it a cherished grain for those seeking a connection to the past and a more wholesome, traditional food.
Nutritional Benefits of Einkorn
Einkorn has a number of unique health benefits that have been retained over the years.
High-Protein and Low-Gluten
Einkorn is rich in protein, containing around 14-15% protein, which is higher than most conventional wheat varieties. It consists of two main proteins: glutenin and gliadin. While einkorn has a higher proportion of gliadin, it contains less glutenin compared to modern wheat. This lower glutenin content can make einkorn easier to digest for some people with gluten sensitivities, although it still contains gluten.
Nutrient-Dense
Nutrients are also abundant in einkorn. It is rich in magnesium, B vitamins (such as niacin, thiamine, and riboflavin), and iron. These nutrients are essential for energy production, healthy metabolism, and supporting the nervous system. Einkorn also contains a good amount of fibre, which aids digestion and supports a healthy gut.
Einkorn is also rich in antioxidants, which help combat oxidative stress and protect the body from harmful free radicals. These antioxidants are believed to play a role in reducing the risk of chronic diseases, including heart disease, cancer, and diabetes. By incorporating einkorn into your diet, you can support your body’s natural defence systems and contribute to overall long-term health.
Tips For Baking with Einkorn
When converting a recipe with white flour to one with einkorn flour, here are a few tips to help ensure success:
- Start Small: Substitute about 25% of the total flour with einkorn flour to begin with. This allows you to see how the flour interacts with the other ingredients and adjust as needed.
- Reduce Liquid: Einkorn absorbs moisture differently than modern wheat, so start with slightly less liquid than the recipe calls for. You can always add more if the dough or batter seems too dry.
- Rest the Dough: Allow your batter or dough to rest for an extra 10-15 minutes. This helps the einkorn flour fully hydrate, preventing it from becoming too dry or crumbly.
- Increase Leavening: Since einkorn has weaker gluten, you may need to use a little more leavening agent, like yeast, sourdough starter, or baking soda, to help your dough rise properly.
- Combine with Other Flours: Mixing einkorn with white flour or whole wheat flour is a great way to incorporate it more easily into recipes. This combination helps balance the texture and makes the einkorn easier to work with.
With these adjustments, you’ll be able to bake with einkorn flour and enjoy its unique flavour and benefits in your recipes!
Is Einkorn Flour Gluten-free?
No, Einkorn flour is not gluten-free! Although it contains less gluten and a different form of gluten than modern wheat, it still has gluten and is not suitable for those with celiac disease.
However, some people with mild gluten sensitivities find it easier to digest and gentler on the stomach.
Where Can I Buy Einkorn Flour?
Einkorn flour is definitely a specialty item. Depending on where you live, you can likely find it at a health food store, a bakery that mills its own flour, or a specialty food service like Thrive Market or Azure Standard if you live in the USA.
Personally, I source whole Einkorn grain from a local granary and mill it myself. This is my preference and would encourage others to invest in a mill if that’s something you’re interested in!
Milling Your Own Einkorn Flour
If you’re living in the country and you can source whole-grains, you may want to consider milling your own flour. You can start without making a large investment by using a powerful coffee grinder or blender that you already own. A step up would be purchasing a KitchenAid grain mill attachment.
How To Store Freshly Milled Einkorn Flour
- Store in an Airtight Container: To keep freshly milled einkorn flour fresh, place it in an airtight container or bag to prevent exposure to air, which can cause a loss of nutrients.
- Cool, Dark Place: Store the container in a cool, dark place like a pantry or cupboard to protect it from heat and light, which can also degrade the flour over time.
- Refrigeration or Freezing for Long-Term Storage: For longer-term storage, you can refrigerate or freeze freshly milled einkorn flour. This helps preserve its freshness and nutritional value, as whole grains contain oils that can go rancid.
- Use Within 3-6 Months: Freshly milled flour is best used within 3-6 months, as the oils in the germ begin to oxidize, which can affect the taste and quality of the flour. For the best results, use it as soon as possible.
When To Use Freshly Milled Einkorn Flour
Best Used Immediately: Freshly milled einkorn flour has the highest nutritional content and best flavour right after milling, as it still retains the oils and nutrients from the wheat germ. Using it right away is optimal for recipes where you want the most flavour and nutrients.
Letting It Rest: If you plan to store it for a bit before use, letting the flour rest for a day or two at room temperature can help the flour “settle” and oxidize slightly. This can help with the dough’s structure and make it easier to handle in bread recipes. However, for the freshest, most nutrient-dense results, it’s best to use the flour as soon as possible after milling.
My Routine
I typically mill enough flour for a couple days at a time and let it rest on the counter. It comes out hot so I cover my jar of flour with a cloth so it can breathe and oxidize a bit. This method does lose some nutrients but it makes it more suitable for bread-making, a compromise.
If I’m milling a specialty grain that I don’t use for everyday baking, I’ll let it cool down completely after milling, and then store it in an airtight container in a cool and dark spot and use within the month.
My Favourite Einkorn Recipes
Leave a comment down below on your favourite einkorn recipes!
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Today, I went to the beach with my children. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!