The Complete Guide to Ancient Grains: How to cook spelt, freekeh, and amaranth.

In a world dominated by white bread and instant pasta, there is a quiet revolution happening in British kitchens. We are looking backward to move forward. Ancient grains—the seeds and grasses that fuelled people for millennia—are making a massive comeback.

At Whole Food Earth, we’ve seen a surge in interest as UK shoppers look to ditch ultra-processed options in favour of "real" food. But we often get asked the same question: "I bought the bag, but how do I cook it?"

If you’ve been staring at a bag of Spelt, Freekeh, or Amaranth wondering where to start, this guide is for you.

What Makes a Grain "Ancient"?

Unlike modern wheat, which has been heavily cross-bred and genetically modified for industrial farming, ancient grains remain largely unchanged for thousands of years. This means they often retain a higher level of protein, fibre, and essential minerals like magnesium and zinc.

Because they haven't been "engineered" for speed, they require a little more care in the kitchen—but the reward is a far superior flavour and a much happier gut.

 

1. Spelt: The Nutty Giant

Spelt is an ancient cousin of wheat, but it’s much more robust. It has a tough outer hull that protects its nutrients, resulting in a grain that is high in fibre and incredibly satisfying.

The Flavour: Deeply nutty and slightly sweet.

The Texture: Chewy and firm (it holds its shape perfectly in stews).

How to Cook It:

• Soak: For best results, soak your Organic Spelt Berries for 2–4 hours (or overnight).
• Ratio: 3 parts water to 1 part spelt.
• Time: Bring to a boil, then simmer gently for 40–50 minutes (30 minutes if soaked).
• Best For: Swapping out rice in a "Speltotto," adding bulk to Mediterranean salads, or as a hearty base for a Sunday roast side dish.

 

2. Freekeh: The Smoky Superfood

Freekeh (pronounced free-ka) is actually young green durum wheat that has been parched, roasted, and rubbed. The result is a grain with a unique smoky aroma and an incredible nutritional profile—it actually has triple the fibre of brown rice!

The Flavour: Earthy, smoky, and savoury.

The Texture: Similar to barley but with a tighter "pop" when you bite.

How to Cook It:

• Rinse: Give your Organic Freekeh a good rinse in cold water.
• Ratio: 2 parts water to 1 part freekeh.
• Time: Simmer with a lid on for 15–20 minutes until the water is absorbed.
• Best For: Pilafs, stuffing roasted peppers, or tossing with roasted carrots and a tahini dressing.

 

3. Amaranth: The Tiny Powerhouse

An Aztec staple, Amaranth is technically a "pseudo-cereal" (like quinoa). It is gluten-free and contains lysine, an essential amino acid that is often missing from other grains, making it a "complete protein."

The Flavour: Peppery and grassy.

The Texture: Very tiny grains that become soft and slightly "creamy" when cooked.

How to Cook It:

• Ratio: 2.5 parts water to 1 part amaranth.
• Time: Simmer for 15–20 minutes.
• Pro Tip: Don't rinse amaranth before cooking, as the grains are so small they will go through most sieves!
• Rest: Let it sit for 5 minutes after cooking to absorb the remaining steam.
• Best For: A protein-rich morning porridge, thickening soups, or making "Mexican Alegría" (popped amaranth treats with honey).

 

Why Whole Food Earth Ancient Grains?

When you buy ancient grains, quality is everything. In the processed food era, many "ancient" products are blended with fillers or treated with chemicals to extend shelf life.

At Whole Food Earth, our grains are SALSA-certified and batch-tracked. This means we can trace your bag of Spelt back to the harvest, ensuring it hasn't been sitting in a silo for years. We provide 100% pure, organic grains that are as close to the earth as possible.

 

Grain	Soak?	Ratio (Water:Grain)	Cook Time
Spelt	Yes (Recommended)	3:1	45 mins
Freekeh	No	2:1	20 mins
Amaranth	No	2.5:1	15 mins