What is Kamut? An Overview of Khorasan Wheat
Kamut is a trademarked brand name for an ancient variety of Khorasan wheat (Triticum turgidum ssp. turanicum), prized for its nutritional value and robust flavor profile. Compared to modern wheat, Kamut kernels are about twice the size and possess a distinct golden color. It is exclusively grown on certified organic farms, ensuring it is never hybridized or genetically modified. This ancient grain offers a unique taste that is often described as rich, nutty, and buttery. Its high protein content, rich supply of essential minerals like selenium, magnesium, and zinc, and higher digestibility make it a popular choice for health-conscious consumers and those with mild wheat sensitivities. Kamut is not gluten-free, but its different gluten structure is often better tolerated by individuals who react negatively to modern wheat.
Common Foods Made with Kamut Flour
One of the most widespread ways Kamut is used is in its flour form, which can be substituted for conventional whole wheat flour in many recipes. The flour's slightly sweeter flavor adds depth to baked goods. You can find Kamut flour or products made with it in many health food stores and online.
Baked Goods
- Breads and Rolls: Kamut flour is excellent for baking bread, especially sourdough, producing a loaf with a dense texture and nutty flavor. The resulting bread is often more digestible and more flavorful than loaves made with modern wheat flour.
- Pastries and Crackers: The buttery undertones of Kamut flour make it a perfect ingredient for pastries, muffins, cookies, and crackers. Brands like Arrowhead Mills offer Kamut flakes for cereals, while others sell crackers and pastries made from Kamut flour.
- Pancakes and Waffles: Many breakfast recipes call for Kamut flour to create a more nutritious and flavorful start to the day.
Pasta
Kamut flour creates delicious pasta with a firm texture and nutty taste that holds up well with sauces. Look for Kamut-based pasta, like spirals or shells, in health food aisles. You can also use the flour to make your own fresh pasta at home.
Pizza Dough
For a healthier and more flavorful pizza crust, Kamut flour can be used as a substitute for standard pizza dough flour. It provides a denser, nuttier base that pairs well with a variety of toppings.
Using Kamut Whole Berries and Other Forms
Beyond flour, Kamut is available in several forms that offer different culinary applications and textures.
Cooked Whole Berries
Kamut whole grains can be cooked similarly to other grains like brown rice or wheat berries. After soaking overnight to reduce cooking time, the tender, chewy berries can be used in a variety of dishes.
- Salads: Cooked Kamut berries add a delightful chewiness and boost of protein and fiber to salads. They pair well with vegetables like kale, tomatoes, carrots, and avocados.
- Soups and Stews: The firm texture of Kamut berries holds up well in slow-cooked dishes, adding a hearty element to stews and soups.
- Side Dishes and Pilafs: Seasoned and cooked Kamut berries can serve as a flavorful side dish, much like a grain pilaf.
- Stir-fries: Adding Kamut to a stir-fry is a great way to introduce extra nutrients and texture.
Puffed Kamut
Puffed Kamut is a light, airy, and high-protein snack or cereal option. It retains many of the grain's nutritional benefits and can be found in health food stores. Brands like Arrowhead Mills and Nature's Path offer puffed Kamut cereals.
Green Foods and Drinks
Kamut is also available as Green Kamut, a wheatgrass powder that can be incorporated into smoothies and health drinks for a powerful nutritional boost.
Comparison: Kamut vs. Modern Wheat
This table highlights some key differences between Kamut (Khorasan wheat) and the modern wheat varieties most commonly used today.
| Feature | Kamut (Khorasan Wheat) | Modern Wheat |
|---|---|---|
| Nutritional Content | Higher in protein (up to 40%), fiber, minerals (selenium, zinc, magnesium), antioxidants, and lipids. | Lower in protein, fiber, and micronutrients. |
| Digestion | Many with mild sensitivities find it easier to digest due to different gluten characteristics. | Can cause bloating or digestive issues for some due to modern breeding for higher gluten content. |
| Processing | Always organically grown, never hybridized or genetically modified. | Bred and hybridized over time, with higher gluten content for fluffier bread. |
| Flavor Profile | Distinct, rich, nutty, and buttery. | Relatively bland flavor. |
| Kernel Size | Larger kernel, about twice the size of modern wheat. | Smaller kernel. |
How to Incorporate Kamut into Your Diet
Adding Kamut to your diet is easy and can be done in a variety of ways, from baking to preparing simple side dishes. For whole berries, simply soak them overnight and cook until tender, or use the quicker method of simmering for an hour without soaking.
Breakfast Ideas:
- Use cooked Kamut berries instead of oats for a breakfast bowl, topping with fresh fruit, nuts, and honey.
- Swap Kamut flour for regular flour when making pancakes or waffles for a nutty, more nutritious breakfast.
Lunch and Dinner Ideas:
- Make a hearty Kamut salad with vegetables, beans, and a citrus dressing.
- Use Kamut pasta in a cold pasta salad or warm pasta dish.
- Add cooked Kamut berries to soups and stews for extra heartiness.
- Create a flavorful pilaf or side dish with Kamut berries paired with grilled chicken or fish.
- Substitute Kamut flour for whole wheat flour in pizza dough or homemade crackers.
Snack and Dessert Ideas:
- Bake delicious cookies, muffins, or tarts using Kamut flour.
- Snack on puffed Kamut cereal or incorporate it into a homemade granola mix.
Is Kamut Right for You? Digestive and Health Considerations
While Kamut offers numerous health benefits, it's important to consider your dietary needs. The grain is an excellent source of protein, fiber, vitamins, and minerals like magnesium and zinc. Its high antioxidant content from polyphenols and carotenoids also offers potential anti-inflammatory benefits. Some studies suggest it can be effective in reducing cholesterol levels and other metabolic risk factors. The high fiber and protein promote satiety, which can assist with weight management. However, Kamut does contain gluten and is not suitable for individuals with celiac disease. Always consult a healthcare professional before making significant dietary changes if you have a medical condition or severe food sensitivities.
Conclusion: The Versatile and Nutritious Ancient Grain
From its distinctive nutty flavor to its superior nutritional profile, Kamut offers a compelling alternative to modern wheat in a vast array of foods. Whether you incorporate Kamut flour into your favorite baked goods, add the whole berries to salads and stews, or snack on puffed cereal, this ancient grain is a versatile and healthy addition to any diet. Its rich history and organic cultivation ensure a wholesome and delicious eating experience, bringing an ancient staple into the modern kitchen.
