Ancient grains are gaining increasing interest among Swiss consumers. In our mountains and valleys, varieties such as einkorn, emmer, and spelt are becoming popular for their heritage value as well as their taste and nutritional qualities. Swiss agriculture benefits from these almost forgotten grains, which adapt to often harsh growing conditions. With a better understanding of their advantages, more and more farms are cultivating these grains today, using traditional and organic methods. In this article, we will explore the history, cultivation, nutritional value, and culinary uses of these three ancient grains. We will see why they deserve a place in a varied and balanced vegetarian diet.

What is an ancient grain?

Ancient grains are varieties of grains that existed at the time of the initial domestication of plants, several thousand years ago. They differ from modern grains like soft wheat or hybrid corn, which have been intensively selected for high yields and increased disease resistance. Ancient grains have retained characteristics closer to wild wheats and are often distinguished by their nutritional richness, tolerance to certain difficult climates, and more pronounced taste. Among these ancient grains are einkorn (often called einkorn in English or small spelt in French), emmer, and spelt. In Switzerland, these varieties were once part of the regular diet in certain regions, particularly in mountainous and pre-Alpine areas.

A brief historical overview

The origins of einkorn, emmer, and spelt

The oldest traces of cultivated grains are found in the Near East (the Fertile Crescent), where humans began sowing and harvesting wild grains about 10,000 years ago. Einkorn (Triticum monococcum) and emmer (Triticum dicoccum) are among the first domesticated wheat varieties. Spelt, although often identified as einkorn, is sometimes considered a separate variety or subspecies in Switzerland. Botanically, some classifications clearly distinguish einkorn and spelt, while others bring them closer together. In any case, their history is intertwined with the development of agriculture in early civilizations.

In Switzerland, these ancient grains were mainly present in alpine regions, where climatic conditions (short growing season, poor soils, altitude) made the cultivation of modern wheats more difficult. Despite their low yield, these ancient varieties have been preserved thanks to rural communities attached to their customs. Over time, however, production drastically reduced due to competition from more productive species. It is only in recent decades, thanks to the rise of organic farming, that einkorn, emmer, and spelt have regained a place on Swiss lands.

The challenges of reintroduction

Switzerland has long emphasized the quality of its agricultural products. In this context, the reintroduction of ancient grains has cultural, ecological, and economic significance. Ancient varieties are very resistant, require fewer chemical inputs, and adapt well to a challenging mountainous environment. This aligns with the aspirations of consumers seeking healthier, more nutritious, and biodiversity-friendly foods. Swiss producers see in these grains a return to roots, both profitable and identity-bearing, which fits into a sustainable approach.

Einkorn: one of the oldest grains

Einkorn (Triticum monococcum), sometimes called small spelt or einkorn, is one of the oldest cereals domesticated by humans. Despite its long history, it almost disappeared from fields in favor of more productive varieties. Fortunately, some Swiss farmers are working to cultivate it again, as this ancient grain has several notable advantages.

Characteristics and cultivation in Switzerland

Einkorn is distinguished by its relatively small spike and grains enclosed in a protective husk. Its stems are generally shorter than those of larger wheats, and its yield can be two to three times lower than that of modern wheat. However, einkorn is known for:

• Its great hardiness: it is more resistant to cold and certain fungal diseases.
• Its low requirement for fertilizers: it can grow in less fertile soils, aligning with the goals of organic farming.
• Its variable growing cycle depending on conditions: it adapts better to a mountainous climate where the growing season is often short.

In Switzerland, einkorn fields are found in alpine and mid-altitude regions, particularly in Ticino and certain valleys of Valais. Small mills, attached to traditions, still transform these grains into flour or flakes.

Nutritional value

Einkorn is appreciated for its high nutritional density. Its grain contains:

• A high protein content (up to 15 to 18 percent)
• Essential amino acids, including lysine, often missing in other cereals
• A significant concentration of vitamins (B1, B2, B6) and minerals (magnesium, phosphorus, iron)
• Dietary fibers beneficial for digestion

Thanks to the presence of a husk, nutrients are better preserved until milling. People concerned with balancing their vegetarian diet can thus benefit from the protein intake of einkorn, while enjoying its slightly sweet taste, highly appreciated in baking and cooking.

Culinary uses

Einkorn can be used in whole grain form, semolina, flakes, or flour. In Switzerland, it is found in:

1. Rustic soups and stews: its whole grain adds a pleasant texture.
2. Specialty breads and pasta: einkorn flour has a delicate and subtle taste, slightly nutty.
3. Pancakes and crepes: to vary from buckwheat crepes, light pancakes can be made by mixing einkorn flour and water.
4. Desserts: its flakes can serve as a base for a healthy and nourishing muesli, combined with dried fruits and seeds.

In a vegetarian perspective, einkorn is ideal for composing complete dishes combining vegetables, legumes, and sources of good fats. Its rich amino acid composition makes it an asset for meeting protein needs, especially for those who do not consume meat.

Emmer: robustness in the service of balance

Emmer (Triticum dicoccum), or emmer, is another ancient grain whose cultivation has been attested for a long time. It is part of the hulled wheat family, meaning its grains remain enclosed in their husk, just like einkorn. This protects them from external aggressions but requires an additional dehulling step before milling.

Cultivation in Switzerland

In Switzerland, emmer grows well in rather dry soils and can tolerate sometimes hostile conditions. It thrives in the hilly areas of the Mittelland as well as in some higher parts. Even though its yield remains lower than that of modern wheat, it is often cultivated organically. Emmer has the following characteristics:

• It is less demanding in water than some modern wheats.
• It better withstands pests and certain cryptogamic diseases, reducing the need for fungicides.
• Its deeper roots can draw nutrients and water from less superficial soil layers, promoting resilience to climatic hazards.

Nutritional profile and digestibility

The nutritional values of emmer are generally close to those of einkorn, with a good protein content and an interesting mineral profile. It also contains B vitamins, zinc, magnesium, and iron. The presence of dietary fibers supports intestinal function. Some consider emmer to be more digestible than modern wheat, although this depends on individual sensitivity and the form (whole or refined) in which the grain is consumed.

Vegetarian cooking preparation ideas

• Cooked whole grains: like kamut or spelt, emmer can be cooked in the same way as rice. Pre-soaking for a few hours is required. It is perfect for making composed salads with seasonal vegetables and fresh herbs.
• Flour for bread and pastry: emmer flour has a slightly sweet flavor and dense texture, which can add character to rustic bread. It also pairs well with other flours (rye, wheat, etc.) for lighter recipes.
• Biscuits and crackers: emmer flour can serve as a base for sweet or savory biscuits, complemented by vegan ingredients (nut butters, aromatic herbs, etc.).

Emmer easily combines with legumes, such as lentils or chickpeas, to form a solid protein base in a vegetarian diet. Indeed, the cereal-legume combination enriches the spectrum of essential amino acids, contributing to better nutritional balance.

Spelt: a delicacy to rediscover

In Switzerland, the term spelt can sometimes be confusing, as it is often used as a synonym for einkorn. However, some farmers distinguish certain sub-varieties, which they call spelt, referring to a different ancient wheat. Regardless of the botanical classification, what is called spelt today in Switzerland is often an ancestral grain close to einkorn, cultivated in mountainous or mid-altitude areas for its taste and nutritional qualities.

Traditional cultivation

Like einkorn and emmer, spelt has an adherent husk that protects the grain. It also withstands harsh climatic conditions well and requires little fertilizer. Family farms in Valais and Grisons cultivate it traditionally, thus perpetuating local know-how. Each of these farms harvests at maturity, then the grains are dehulled in an artisanal mill. The dehulling step is essential to obtain a grain ready to be consumed or milled.

Nutritional benefits

The nutritional qualities of spelt are similar to those of other ancient grains, with:

• A high protein content: between 12 and 18 percent.
• Minerals (magnesium, calcium, iron, potassium) and trace elements.
• B vitamins and vitamin E.
• Soluble and insoluble fibers promoting satiety and intestinal transit.

Due to its lower gluten content compared to modern wheat (though it still contains some), some sensitive individuals report digesting it more easily. However, it is not a suitable grain for people with celiac disease, as it still contains gluten.

Culinary uses and vegetarian recipes

Spelt can be used in multiple ways:

• Risottos and buddha bowls: its whole grain, with a slightly firm texture, is cooked like a revisited risotto. After sautéing onions, add the spelt, then a vegetable broth. This results in a comforting and nutrient-rich dish.
• Porridge: like oats, spelt flakes can make a creamy porridge, garnished with fresh or dried fruits, ideal for breakfast or brunch.
• Cakes and specialty breads: spelt flour gives a delicate taste to sweet and savory dishes. It can be combined with a variety of flours to add a rustic and flavorful touch.
• Traditional savory recipes: in Valais or Jura, typical recipes based on spelt are often simmered with root vegetables, spices, and aromatic herbs.

In vegetarian cuisine, spelt pairs well with roasted vegetables, wild mushrooms, or local hard cheeses (for those who consume dairy products). Its subtle taste enhances preparations without overpowering other ingredients.

Ecological advantages and benefits for biodiversity

Beyond their nutritional qualities, ancient grains play an important role in preserving agricultural biodiversity. Their reintroduction in Switzerland offers several advantages:

1. Resilience to climate change: these ancient varieties better tolerate extreme conditions (drought, cold, poor soils, diseases), making them interesting alternatives in the context of global warming.
2. Preservation of genetic heritage: the genetic diversity they represent can be crucial for developing new resistant and adaptable varieties.
3. Soil protection: their natural resistance to diseases, as well as their deep roots, improve soil structure and reduce the need for chemical treatments.
4. Support for a local agricultural model: the cultivation of these ancient grains promotes small-scale production, artisanal processing, and short-circuit marketing, strengthening the economic vitality of rural regions.

With the emergence of organic and sustainable agriculture, einkorn, emmer, and spelt fit perfectly into an environmentally friendly ecosystem. From an ethical standpoint, the valorization of these rare grains helps support the transition to a healthier and fairer food production, in harmony with nature.

Purchasing and storage tips

To source einkorn, emmer, or spelt, Swiss consumers have several options:

• Local markets: during the beautiful season, many stalls offer ancient grains in the form of grains, flours, or processed products (bread, biscuits).
• Organic cooperatives: they regularly highlight these products, sometimes in bulk, allowing for reduced packaging and support for local supply chains.
• Specialty stores: organic grocery stores offer a wide range of flours and ancient grains, sometimes with clearly identified partner mills on the labels.
• Direct farm sales: more and more farms practice direct sales, often on order, allowing for remarkably fresh products.

For storage, it is advisable to keep grains in airtight jars, away from light and humidity. Flours have a shorter shelf life than whole grains. It is therefore preferable to grind small quantities yourself or buy fresh flours and store them in a cool place (ideally in an opaque and closed container). Flakes should be consumed quickly to fully enjoy their taste and nutritional qualities.

Integrating these grains into vegetarian cuisine

Ancient grains provide a solid base for many balanced vegetarian meals. Here are some ideas for easily incorporating them:

• Combine grains and legumes: the key ingredient for optimal protein intake. Chickpeas, lentils, and beans pair particularly well with the rustic grains of einkorn or emmer.
• Play with local flavors: in Switzerland, it is interesting to pair them with alpine cheeses (for those who consume cheese), potatoes, mushrooms, leeks, and other seasonal vegetables.
• Rely on mild spices: curry, smoked paprika, or turmeric pleasantly enhance the grain without masking its delicate taste.
• Sprouting: if you want to further increase nutritional value, you can sprout some grains before cooking. This requires some time but offers new taste perspectives.

With a little creativity, these grains can be invited into daily dishes as well as festive preparations. They allow for varied menus and discovering new flavors while ensuring a rich intake of essential nutrients.

Why these grains are increasingly appealing

The growing demand for healthy, natural, and environmentally friendly food explains the renewed popularity of ancient Swiss grains. Consumers seek products that tell a story, that are connected to the land and terroir. In a world dominated by industrialization, einkorn, emmer, and spelt embody a desire for authenticity and proximity to producers. Their cultivation method aligns with agroecology principles, promoting soil, water, and biodiversity preservation. They also offer a welcome alternative for those wishing to diversify their sources of carbohydrates and proteins.

This enthusiasm for ancient grains is not just the affair of a handful of insiders. Gourmet restaurants, artisanal bakers, and local cheesemakers increasingly turn to these varieties to give a unique touch to their products. We see the blossoming of spelt or emmer breads, einkorn biscuits flavored with honey, or original muesli mixes. Word of mouth greatly contributes to this popularization, and many culinary blogs highlight the culinary and dietary interest of these old wheats.

Final recommendations and conclusion

Adopting ancient grains in your vegetarian diet opens up a range of creative and nutritious possibilities. Here are some key tips to make the most of them:

1. Incorporate gradually: if you are not used to these more rustic tastes, start with small quantities before increasing the proportion in your recipes.
2. Pay attention to cooking times: einkorn, emmer, and spelt sometimes require longer soaking and cooking times than refined grains. Plan these steps to save time.
3. Seek freshness: prioritize freshly milled flours and grains from local crops. The nutritional quality and flavor will be all the more evident.
4. Support short circuits and responsible agriculture: by buying directly from producers or organic cooperatives, you participate in a more virtuous and sustainable agricultural model.

Swiss ancient grains shine through their history, resistance to difficult conditions, and nutritional benefits. Einkorn, emmer, and spelt are true gems of our agricultural heritage, rediscovered thanks to the rise of more conscious consumption. Beyond their historical value, they enrich our tables by offering unique flavors and numerous health benefits. In a vegetarian diet, they contribute to varying sources of carbohydrates and proteins while promoting an ecological and ethical approach. Whether it’s a creamy einkorn risotto, a rustic emmer bread, or a gourmet spelt salad, these millennia-old grains truly deserve a place in your kitchen.