Guide to Using Spelt Flour

Arrowhead Mill’s Organic Spelt Flour is a delicious alternative to regular flour. Made from spelt, it’s a whole grain flour with a good source of fiber and protein. 

It’s simple to swap and delicious in baked goods. If you’re new to spelt flour, let us explain how it works!

What is spelt flour?

Spelt is a grain that has been used throughout the world, most prominently in Europe. It was first used in 5,000 BC and it’s been around ever since! While in modern times it hasn’t been as popular, it’s becoming a crowd-pleaser again because of its unique benefits and great flavor. 

When cooked, it adds a slightly sweet and nutty flavor to baked goods. As a wheat grain alternative, it’s very similar to regular flour in taste, texture, and baking requirements. 

Benefits of using spelt flour

So, what makes spelt a smart alternative to wheat flour? All of it’s amazing benefits. 

Nutritionally, spelt flour has a similar calorie and carb count as whole wheat flour, but spelt also adds some great vitamins. 

Our spelt flour has 10% of your daily iron, 8% of your daily thiamine, and 15% of your daily niacin. It also has vitamins like potassium, manganese, phosphorous and folate. It’s slightly higher in zinc and protein than traditional flours too.

Lastly, spelt flour is known to have antioxidant properties, which can help prevent against free-radicals that can cause cancer and other diseases.  

Alongside all of these benefits, spelt flour has the same benefits that many whole grains do. Studies show that it can lower the risk of stroke, heart attack, type 2 diabetes, and even some cancers. 

If you’re looking for a new and delicious flour, it might be time to add spelt to your life!

Adding spelt flour to your baked goods

If you want to give spelt flour a try, then check out our Organic Spelt Flour. Spelt flour is a direct substitute, which means that you can take any recipe that calls for whole wheat or all-purpose flour and substitute spelt flour in a 1 to 1 ratio. 

Spelt flour tastes best in baked desserts because it has a slightly sweet and nutty flavor. Not sure what to try it in first? Dip your toes into spelt with our Spelt Apple Cake. This cake is made with coconut sugar and olive oil, for a deliciously warm and sweet result. It also uses yogurt to aid in moisture. 

Spelt flour can also be used to complement other flour types. Try out our Pumpkin White Chocolate Blondies, which uses spelt and all-purpose flour for a delicious blonde brownie. Made with pumpkin, pecans, and white chocolate, this is a perfect holiday treat that is as unique as it is delicious!

Try it out today

When you’re ready to give spelt a chance, check it out here. We’ve also got tons of other organic flour options to meet all of your dietary needs and make every baked good more delicious than the last. 

Find a fun new flour today and check out all of our amazing recipes too!

What is a “Flax Egg”? And How to Make It

Whether you’ve seen it in a recipe or noticed instructions on the back of your flax seed package, flax eggs have become more popular in recent years. Eggs are a common ingredient in baked goods. They provide structure and leavening to your cookies, pancakes, quick breads, and more. For those who follow a vegan diet and choose not to eat eggs, flax eggs are a great alternative that maintain the integrity of baked goods while eliminating an animal-based ingredient.

How to make a flax egg

In order to make a flax egg, you’ll need to turn your whole seeds into a milled form. You can easily do this by adding whole flax seeds to a blender and blend for a few minutes until you have a finely ground form. From here, you can combine 1 tablespoon of ground flax seed with 2 1/2 tablespoons of water, stir, and rest for about 5 minutes. This allows the flax egg to thicken. Once you have a thickened product, this recipe can replace one egg in your baked good recipe. You can also double or triple this recipe to replace two or three eggs. However, this swap is not an exact 1 to 1 as flax doesn’t possess the same binding abilities as eggs. Because of this, flax eggs are best used in dense baked goods, like cookies, pancakes, waffles, brownies, and quick breads.

Nutrient boost

Replacing an egg with a flax egg can make baked goods suitable for those following a vegan diet, and it also adds valuable nutrients to your goodies. Flax seed contains essential Omega-3 fats, fiber, protein, calcium, and iron which are nutrients not commonly found in notable amounts in pastries. While the flax egg doesn’t automatically turn a chocolate chip cookie into a “healthy” food, it does make it more nutrient-rich. So, flax eggs aren’t just for those who avoid animal-based food items. Rather, anyone interested in adding essential nutrients into their next batch of banana bread can swap out one or all of the eggs in their recipe for nutrient packed flax egg.

Other egg substitutes

Looking to swap out eggs in other ways? Try these four different substitutes for eggs in baking.

Try this recipe using a flax egg:

Easy Mix-Ins for Bulgur Wheat Salad

Bulgur wheat is a diverse grain with many health properties. High fiber content, protein, iron and calcium are just some of the nutrients it contains. In addition to being nutrient dense, bulgur wheat is also easy to prepare and cooks up quickly. If you follow the directions on the back of the Arrowhead Mills Organic Bulgur Wheat bag, 1 cup can cook in just 5 minutes. Its flavor is mild and somewhat nutty, making it a diverse ingredient than can be paired with many sweet and savory items.

Hearty salads are great meals that are packed with nutrients, easy to prepare, and can be put together with endless ingredient combinations. When using bulgur wheat as the base of a salad, I have a few ideas for mix-ins to make a delicious and balanced salad. Of course, you can use leafy greens, chopped veggies, and dressing to bulk up the salad, but for some more interesting flavor and texture combinations, take a look at my ideas below.

Tabbouleh with Bulgur Wheat

Add healthy fat

While bulgur wheat is packed with many nutrients, fat is not one of them. In order for a meal to be balanced, it must contain some fat. An olive oil-based dressing is one example you may already be including in your salad, but I have a few more ideas, too. Avocado, chopped walnuts, pine nuts, and toasted hazelnuts are a few examples of healthy fats that add great flavor, nutrients, and texture to a salad. Additionally, you could add a sprinkle of cheese, like parmesan or feta, for more rich, savory flavor.

Add something sweet

Who doesn’t love a hint of sweet in their salad? Dried cranberries (look for options without added sugar), diced green apples, and pomegranate arils are just a couple ideas for adding something sweet. This will also add some texture and antioxidants to this salad. Most fruits also contain vitamin C, an important nutrient to help you absorb the iron in bulgur wheat. If you happen to come across some sweetened spiced nuts, those could be a delicious mix-in as well. Just make sure to limit your portion as this option will likely contain added sugar.

Add something crunchy

Of course, the lettuce and veggies in your salad will pack some good crunch. Other firm, crunchy ingredients can add a nice layer of texture. Nuts and seeds are a good idea to add. You could also try roasted chickpeas, a few tortillas strips, or a sprinkle of granola. If you like some heat, wasabi peas are another crunchy option for your bulgur wheat salad.

Guide to Using Coconut Flour

Gluten-free coconut flour is a great alternative to other flours if you’re looking for a healthy, delicious, and unique flour type!

Coconut flour has a mild, but slightly sweet coconut flavor that compliments many baked goods. It’s high in fiber, meaning that it also aids in digestive health. 

This flour is also great for those following specific diets, like those in a gluten-free lifestyle, low carb/keto diet, or following the paleo diet. Don’t let the name mislead you either–it’s a fruit, not a nut, so those with nut allergies can still enjoy some delicious coconut flour baked goods. 

If you’re in the world of alternative flours, you probably know that every flour has its benefits–and its quirks! Make sure to take some time to understand how to use coconut flour properly. Once you do, it’ll quickly become a staple in your pantry!

What makes coconut flour unique?

Coconut flour is made from the dried meat of coconuts. It’s ground into a fine powder with a distinct and pleasant aroma. 

Unlike many other flours, coconut flour is made from fruit instead of grain, making absorb more water than traditional grain flours. While it has wonderfully high fiber content, cooking with it can be a bit tricky because it absorbs most liquids quickly. 

The high fiber content can improve digestive health and can also make goods feel more filling. It’s lower in calories than many other flours, with only 60 calories per serving. You’ll also get a few vitamins, like Iron and Potassium, into your diet by cooking with this flour.

Cooking with coconut flour

Cooking with coconut flour is a lot of fun, especially if you like to put your own twist on a recipe. It’s gained popularity in recent years, but many are still developing recipes that call for it specifically.  

We use a simple conversion to determine the right amount of coconut flour for a recipe. We suggest using about 25% of the normal amount of coconut flour. For instance, if a recipe calls for 1 cup of all-purpose flour, then use 1/4 cup of coconut flour. The coconut flour will absorb the liquids in the recipe and swell to about the volume of 1 cup of all-purpose flour.

We love using our Gluten-Free Brown Rice Flour or our Gluten-Free All-Purpose Flour as the second flour in the mix. At Arrowhead Mills, we have amazing alternatives to regular flour, so check out all of our options here

When it comes to using coconut flour in recipes, you’ll find that many recipes will require bulking up the egg count. This is because coconut flour absorbs liquids to a high degree. It is recommended that for every 1 cup of coconut flour you use, you should add in 6 eggs. 

It can feel a bit complicated, but it doesn’t have to be! We recommend adding small amounts of liquid, or eggs, into your coconut flour mixture and seeing how moist the mixture remains. If it quickly becomes dry, add in more liquid or eggs, and if it becomes too wet, add in a bit more coconut flour. 

Try it out

The best way to learn about coconut flour is to just try it out! Here’s one of our favorite–and simplest–recipes to get you hooked on coconut flour. 

No Bake Chocolate Peanut Butter Cookies 

This recipe is tried and true and will let you taste how amazing coconut flour is! We can’t wait to see how you incorporate this yummy flour into your baking routine! You can find this flour, and all of our others, right on our product page!

Watch a video of our No Bake Chocolate Peanut Butter Cookies:

How to Use Steel Cut Oats in a Complete Meal

Steel cut oatmeal is a nutrient-packed food and can be used in a variety of sweet and savory dishes. The key nutrients you will find in steel cut oats are complex carb and fiber, with smaller amounts of protein and fat too. While quality carb and fiber are essential components of a balanced meal, fat and protein should also be well represented in order for a meal to be considered complete. When enjoying steel cut oats for breakfast, here are three ways to enjoy them as part of a complete meal.

Cinnamon Roll Steel Cut Oats

Make it sweet

A warm bowl of oats is hard to beat on a cold morning. If you prefer a sweet start to your day, top your oats with fresh berries for some extra carb, fiber, and antioxidants. To bring in more protein, mix a half serving of protein or collagen powder into your oats. You may have to add a little extra liquid to get everything incorporated nicely, but this is an easy way to boost protein with little effort. Next, we need to add in some health fats. Try adding a drizzle of nut butter and sprinkle of flax seeds to make your breakfast oats a complete meal.

Make it savory

If you prefer more of a savory meal, I have you covered. Follow the package directions for making a portion of steel cut oats, and top them with a fried egg for protein, sliced avocado for some healthy fats, and a sprinkle of hemp seeds for a boost of essential Omega-3 fats. To incorporate some more produce, add diced tomatoes or some leafy greens dressed with olive oil and lemon juice. And, for a boost of flavor, add a dash of your favorite hot sauce to complete this meal. 

Make it to-go

Some days you just need something quickly as you head out the door. When this is the case, plan ahead and make some overnight steel cut oats. You’ll need to do this about 12 hours before you plan on eating your oats, but it is a simple recipe that you can customize with your ingredients of choice. Simply combine 1/2 cup steel cut oats with 1 cup of milk and 1/4 cup Greek yogurt for protein. Mix in nut butter and chia seeds for health fats, and a dash of cinnamon for flavor. Mix all ingredients together and store in an air tight container in the fridge overnight. When you are ready to eat the next morning, top your oats with a handful of berries, and voila! A meal on the run.

Try these recipes with Arrowhead Mills Organic Steel Cut Oats:

5 Uses for Pancake Mix

Fluffy, warm pancakes are hard to beat, but what if I told you there are some unique ways to use the bag of pancake mix you have at home? Homemade pancakes may be a weekend tradition for some, but here are a few ideas if you’re looking for some pancake mix inspiration! Read on to learn 5 fun uses for pancake mix.

Pancake in a mug

This is a great option when you need breakfast quickly, or maybe you are only preparing pancakes for one person. Instead of getting out the large mixing bowl, whisk, griddle and more, you can simply make your pancakes in a mug! All you need is 1/2 cup of pancake mix and 2 tablespoons of your milk of choice. Combine both ingredients in a microwave safe mug, mix well, and cook for 1 minute. You can then add your favorite toppings. I love berries and a little drizzle of peanut butter!

Pancake mix mini pizzas

I love this idea because each mini pizza is customizable! Simply combine 2 cups pancake mix with 2/3 cup of your milk of choice. Mix ingredients and firmly press a thin layer on the bottom and sides of each greased muffin mold. Bake your crust at 425 for about 5 minutes, then add your toppings. Try a spoonful of pizza sauce, a sprinkle of shredded cheese and chopped pepperoni, and some chopped peppers and mushrooms. Place the muffin tin back in the oven for another 5 minutes and you’ve got individual pizzas!

Savory waffles

This can easily work for any meal or snack. Who said breakfast can’t be savory?! All you need is your pancake mix, a waffle iron, and some tasty toppings. Here’s how you do it. Combine 1 cup pancake mix with 1 cup water and toppings. For inspiration, you could try a sprinkle of shredded cheese, minced chives, and diced ham. Pour your batter into a pre-heated waffle iron and wait for the magic to happen. To keep in the savory profile, top your waffle with sliced avocado or a dollop of plain Greek yogurt. And, if you are looking to add protein to this meal, you can swap the water for milk.

Pancake sandwich

Pancakes are delicious, but on their own they don’t typically make a well-rounded meal. However, when you use your favorite pancakes as the bread in a breakfast sandwich, you’ve got a portable AND balanced meal. Simply make your pancakes per the package instructions. I suggest making them about 3-4 inches in diameter to work as a handheld item. Once your flapjacks are cooked, sandwich them around a fried egg, shredded cheese, and sliced avocado.  You can get creative with the ingredients and add a breakfast meat, sliced tomato, or arugula, for example!

Blueberry pancake muffin

Homemade muffins are favorite around here, but they can require tons of ingredients to make. Luckily, you can simplify the process by using pancake mix. All you have to do is follow the pancake mix instructions to make a batch of batter, add in an egg, and some defrosted or fresh blueberries. Pour your muffin batter into a greased muffin tray and bake in a 350-degree oven for about 15 minutes. Blueberries aren’t the only mix-in option here! Add finely chopped nuts, cranberries, or mini chocolate chips for customized muffins.

Arrowhead Mills makes pancake mixes for every lifestyle

Try all six of Arrowhead Mills’ organic pancake mixes:

Try this recipe using Arrowhead Mills Buttermilk Pancake & Waffle Mix:

Ways to Incorporate Coconut Flour into Your Cooking and Baking

You have likely noticed an increase in flour options in recent years, and coconut flour is part of that flour “boom”. While it can’t be used directly in place of all-purpose flour, it is a fantastic option for certain recipes and can be partially swapped for traditional flours. Coconut flour packs the familiar nutty and lightly sweet coconut taste you’ll find in other coconut products, but has some unique properties when it comes to its use. Here is what you need to know about using coconut flour in your cooking and baking.

Health benefits of coconut flour

While traditional all-purpose flour contains gluten, a common allergen, coconut flour is naturally gluten free. This makes it a great option for those following a gluten free diet. Coconut flour also has a distinctive nutrient profile, with more fiber and protein, and less carbs compared to other common flours. Coconut flour may be a good fit for those on a keto or low carb diet, as it has 3g net carbs per serving.

While this may make it a healthier option, this nutrient composition makes coconut flour ideal for some cooking and baking applications, and less ideal in others.

When to use coconut flour

Coconut flour absorbs more liquid than other flours which is why it shouldn’t be used as a 1 to 1 replacement. However, you can swap about 1/4 of your all-purpose flour for coconut flour while increasing the liquid or eggs in your recipe. For example, for each 1/4 cup of coconut flour you use, increase the liquid in your recipe by 1/4 cup. When baking, it is recommended to use coconut flour within a blend of other flours and add 1 egg for each 1/4 cup coconut flour to create a fluffier texture.

Because coconut flour is denser, it is a great option for certain recipes. Homemade pizza crusts and wraps, as a thickening agent in soup and stew, and as a gluten free binder in meatloaf recipes are some of the best uses of coconut flour.

How to store your coconut flour

Your unopened bag of coconut flour should live in a cool, dark, dry place to maintain optimal flavor and texture. Once opened, it is best to store your coconut flour in the refrigerator or freezer. Store your opened bag in a sealed container in the fridge for up to 6 months or freezer for up to one year. 

How to buy coconut flour

Your recipe will vary based on the coconut flour brand you use. Look for a mild-tasting coconut flour like Arrowhead Mills Organic Coconut Flour, which is made from only Fair-Trade Certified coconuts.

Try this recipe using coconut flour:

Everything You Need To Know About Baking With Coconut Flour

What is coconut flour

Coconut flour is made from dehydrated and ground coconut. It’s great for baking thanks to its naturally sweet and mild coconut flavor. Coconut flour can be used in a variety of recipes as a substitute for wheat flour and is a popular flour used in gluten-free and grain-free baking. Keep in mind however, that it cannot be used as a 1-to-1 replacement for wheat flour in a recipe.

Why choose coconut flour

Coconut flour is high in fiber, protein, low-glycemic, and since coconut is a fruit and not actually a grain based flour, it is naturally gluten-free, grain-free and nut free!

What does coconut flour taste like?

While coconut flour does have a mild, sweet coconut flavor it doesn’t taste exactly like taking a bite of fresh coconut. The flavor is more subdued and a bit drier. It pairs well with other strong flavors such as banana, chocolate and even savory spices.

How to Bake with Coconut Flour

When baking with coconut flour, don’t expect it to behave exactly like ordinary flour. Since it  doesn’t contain starch as grain-based flours do, and can’t be substituted one-to-one for wheat flour in baking.

A little bit goes a long way. Because of how absorbent it is, coconut flour is best limited to about 25% of the total flour used in a recipe. A good rule of thumb is 1/4 to 1/3 cup of coconut flour for 1 cup of regular flour. When flour absorbs water, the starches gelatinize, but when coconut flour absorbs liquid it becomes soggy, resulting in a heavier, denser baked good.

Since coconut flour doesn’t contain gluten proteins that bind and create structure, eggs are usually used to hold the product together without crumbling. Using coconut flour in egg-free baking can be tricky but not impossible! Flax eggs, bananas, and apple sauce can also be used to bind and add structure.

How to Measure Coconut Flour

Measuring coconut flour is easy. Simply scoop the flour out of the bag with your measuring cup and level it with a knife. Or, use a kitchen scale. It’s also good practice to shift the coconut flour before baking to avoid clumps.

Storing Coconut Flour

Since coconut flour contains more fat and oil than traditional flours, it has a shorter shelf life. It’s recommended to store in an airtight container in a cool dark place for 6-12 months. You can also extend your coconut flour’s shelf life by storing it in the freezer.

Substituting coconut flour

To avoid the guesswork that may come with baking with coconut flour, it’s best to stick to tried-and-true recipes designed specifically for coconut flour. Once you’ve become more familiar with how coconut flour behaves, you can experiment with substituting it on your own.

Check out this video demonstrating how coconut flour behaves in recipes:

A Guide to Arrowhead Mills Flours

Not too long ago, all-purpose and wheat flours were about the only options on the market. Today, there are countless flour varieties that serve various dietary needs, and flavor and texture preferences. Here is the breakdown of a few flour options and when each may be a good option for you.

All Purpose Flour

This variety is likely the one you are the most familiar with, and perhaps have in your pantry now. All-purpose (AP) flour is produced by grinding wheat kernels stripped of their bran and germ (the most nutritious components of wheat). You can use this flour for nearly all baking needs, including cookies and cakes, and even savory dishes, like building sauces or breading protein before cooking. While it can work in sweet and savory items, and has few limitations in cooking and baking, it is not the most fiber rich flour option. However, it is a trusty option to keep on hand.

Whole Wheat Flour

Similar to all-purpose flour, whole wheat is a gluten-containing option that is not suitable for those with gluten sensitivities However, it is very versatile in baking and cooking. Whole wheat flour is a more nutrient-dense option than all-purpose flour. The entire wheat grain, including the endosperm, germ, and bran are present when milling this flour. Because of this, it is a higher protein and fiber flour, making it great for baking breads, muffins, pizza dough, and even pasta. You can swap one cup of all-purpose flour in a recipe for ¾ cup of whole wheat flour.

Millet Flour

Chances are you haven’t cooked with this variety yet, but there are some opportunities to incorporate it into your repertoire. Millet is a naturally gluten-free grain, making it perfect for those needing to avoid gluten. It has a lightly sweet flavor with a somewhat mealy texture, making it great for baking pancakes, muffins, and cookies. You can use 1/3 cup of millet flour in place of 1 cup of all-purpose flour in a recipe. While not ideal for some baking, like sponge cakes, millet flour is a good source of fiber and protein for other baking and cooking.

Oat Flour

Becoming more popular recently, oat flour is another gluten-free alternative. Oats are a natural source of soluble and insoluble fiber, making it a very nutritious product. Oats are very dense, making oat flour less ideal for light and airy baking, like pizza dough and bread. However, the natural density of oats is perfect for making cheesecake, crisps, and crumbles. To replace all-purpose flour in a recipe, you can use ¼ cup oat flour for every 1 cup all-purpose.

Brown Rice Flour

Another gluten free flour made from a whole grain is brown rice flour. It is produced with all components of the rice kernel, creating a more nutritious product. Brown rice flour is a great addition to a gluten free baking blend as it has a neutral flavor and aids in a light and crispy texture. Pie crusts and cookies are good uses for this flour. It can also be used as part of a gluten free baking mix. Because brown rice flour is not ideal on its own when it comes to baking, there is not a recommended conversion when swapping all-purpose flour for rice flour.

1 to 1 Gluten Free Flour

For those needing to following a gluten free diet but still wanting to enjoy home baked goods, this is the option for you! You can easily swap regular AP flour for equal amounts of this gluten-free option that will work seamlessly into you baking and cooking. Made with a combination of flours, including rice, tapioca, and millet, this option is designed to be your go-to gluten free flour at home.

Coconut Flour

This flour has a naturally mild and sweet flavor, making it unique amongst this list. Other unique properties of coconut flour include its relatively low carb count, high fiber content, and gluten free status. Coconut flour usually needs to be combined with more liquid or eggs in a recipe compared to other flours. However, it can still be used to make some of your favorite items, like baked goods and pizza crust. For reference, you can swap 1 cup of AP flour for 1/4 to 1/3 cup of coconut flour while increasing the eggs in your recipe.

Buckwheat Flour

Another option with great fiber content is buckwheat flour. It is also a good source of protein and is gluten free, despite the “wheat” in its name. Its earthy flavor if great for savory dishes, and soba noodles may be one of the more unique recipes often made with buckwheat flour. Recommendations suggest using buckwheat flour as part of a blend of flours rather than on its own. This addition into your flour mix will add a nutrient boost while a maintaining gluten-free product.

Spelt Flour

Yet another flour with notable fiber and protein content, spelt flour can easily be swapped for AP flour in a 1:1 ratio, and is a great option for baked goods, breads, and more. While dense in nutrients, spelt flour does contain gluten, making it less ideal for those with sensitivities. However, if gluten is not of concern to you, spelt flour is a nutritious option with a lightly sweet, nutty flavor that can be used in place of your traditional white or whole wheat AP flour.

Rye Flour

While rye flour does naturally contain gluten, it contains less of this protein than other flours, making it ideal in denser baked goods. For example, rye flour would be more ideal in baking cookies and breads and less ideal for lighter baked goods, like cakes. Rye flour contains a good amount of fiber, making it a nutritious option. You can swap 1 cup of AP flour for 1 cup + 2 tablespoons on rye flour the next time you bake bread, scones, pasta, or other items intended to be denser in texture.

Tapioca Flour

Another option to add to your gluten-free baking mix, tapioca flour is naturally gluten free and highly absorbent. This unique characteristic makes tapioca flour great for thickening sauces and pie fillings. Tapioca flour does not contain any fiber or protein, making it a less nutritious option. However, it lends unique texture and is a great option to incorporate into flour mixes. In addition to providing a somewhat gummy texture, tapioca flour can also add a nice crispness when used as part of a flour mixture to coat fried foods.

Yellow Cornmeal

While yellow cornmeal is not typically viewed as a flour, it’s the whole corn kernel ground into a fine meal. This naturally gluten free grain is loaded with fiber, minerals and antioxidants. You can use it in cornbread, as a batter for fried foods, or to make tortillas. It’s excellent when made into creamy polenta, too.

What is Kamut? 

Let’s face it, the likelihood is you are as familiar with Kamut it’s pronunciation. This ancient grain is as rich in its nutrients as it is in its history. This gorgeous grain is correctly pronounced, “kuh-moot”. With our food systems ever changing and diets ever evolving, it’s nice to know some things never change — enter Kamut.

Kamut is ancient, but relatively new in the USA

As goes with anything that has a lengthy history mystery, intrigue and legend surround this variety of wheat. According to the tale, Kamut, also known as Khorasan wheat, made its debut on U.S. soil in 1949, when a US Airman stationed in Portugal received some unusual looking frains from a man who claimed to have taken it from a tomb in Egypt. He then sent the kernels to his wheat-farming father in Montana. Thus begun its literal roots in U.S. farming.

However, as with most beginnings, the grain didn’t find success. It then remained somewhat dormant for a few decades. That was, until a father and son farming duo in the same state cultivated the grain in 1977. This father and son, Bob and Mack Quinn, then registered the cultivated grain variety entering a trademark under the name Kamut in 1990. Though its history dates back into Egyptian times, its health benefits are still alive and robust.

Kamut is nutritional powerhouse

This grain sure does pack one nutritious punch… and it’s a heavy hitter! The kernels themselves are twice the size of standard wheat kernels. The flavor profile has a nutty, buttery and rich flavor. High in healthy fats and with up to 40% more protein that your run-of-the-mill wheat you are likely to find, choose this grain as your new nutritious go to. Kamut contains vitamins and minerals like zinc, magnesium, and fiber, along with phytochemicals that help in regulating the body’s pH. This grain really leaves its contemporaries in the dust.

While the modern day Westernized wheat cousin of this grain dominates the market, Kamut shows that some things are better left unsullied. Unlike Kamut, Western wheat is most commonly sprayed with toxins to be made cheaper and easier to produce. Kamut has proven that a classic never really goes out of style.

Are Lentils Good for You? 8 Reasons to Eat More Lentils

For a humble-looking legume, lentils have a lot to offer! One cup of cooked lentils has 200-250 calories, less than a gram of total fat, 40g of carbs, 16g of dietary fiber, and 18g of protein. From a micronutrient stand-point lentils are a rich source of iron, magnesium, and vitamin B6, and contain calcium, vitamin C, potassium, and folic acid. 

Outside of lentils’ impressive nutrition portfolio, they have a variety of uses and can be quite delicious. Added to salads, soups and stews, or even ground into a flour, there are countless ways to use them.

Here are some of the amazing health benefits of lentils.

Good Source of Plant-Based Protein

Boasting 18g of protein per one cup of cooked lentils makes them an amazing protein source for vegans and vegetarians.

Rich in Dietary Fiber 

In addition to protein, lentils are full of fiber, which is important for healthy digestion and weight management. At 16g of fiber per cup cooked, that takes care of over half the daily recommended fiber intake.

Stabilizes Blood Sugar

The balance of fiber and protein in lentils slows the absorption of glucose into your cells, preventing blood sugar spikes after meals and stabilizing your blood sugar.

Supports Weight Loss

Eating lentils may aid in weight loss. The rich fiber and protein content helps you feel full and stay full longer which reduces overall food intake and fights cravings. Lentils are also rich in magnesium, which can also help manage cravings.

High in Iron

Lentils are a great source of iron, especially for plant-based eaters. Iron is essential for carrying oxygen and other nutrients to all parts of the body, hence improving energy.

Improves Heart Health

Lentils are full of nutrients that support heart health, including fiber, potassium, and folic acid. Studies have shown that increased fiber intake can lower cholesterol. Potassium helps keep your heart beat regularly, while folic acid aids in red blood cell production.

Lowers Cholesterol 

Studies have shown that one serving of lentils or other legumes a day can lower LDL (“bad cholesterol”) due to their high fiber content.

Low Sodium Food

If you’re watching your sodium intake, lentils are a great option! They are naturally sodium-free, meaning you have control over how much sodium you want to add.

7 Health Benefits of Flaxseed

Flaxseeds may be small, but they pack a big nutrient punch. Among its nutrient highlights, flaxseeds are rich in omega-3 fatty acid, fiber and lignans.

Most people can benefit from adding flaxseed into their diet. To reap the most benefits, flax seeds should be ground since your body cannot break down the whole seeds. You can buy flaxseed pre-ground or buy whole seeds and use a coffee grinder or blender to grind your own. Make sure to store ground flaxseed in the fridge to prevent spoilage and oxidation.

Arrowhead Mills Organic Flax Seeds

Here are seven amazing health benefits of flaxseed.

High in Omega-3’s

Flaxseed is full of omega-3 fatty acid, which is a type of polyunsaturated fatty acid that has health benefits for the whole body. Omega-3’s help prevent heart disease and stroke; and may lower levels of depression, reduce inflammation, reduce symptoms of ADHD, protect against alzheimers and dementia, and help control auto-immune conditions.


Due to being a rich source of omega-3’s, flaxseed may help to reduce inflammation. Omega-3’s reduce the release of several elements that play a part in inflammation from your white blood cells.

Supports Healthy Blood Sugar

Studies have shown that a tablespoon of daily ground flax seeds can improve fasting blood sugars, triglycerides, cholesterol, and hemoglobin A1c (average blood sugar levels).

Healthy Estrogen Balance

Flaxseed’s high lignan content supports hormone balance. Lignans are a type of phytoestrogen that bind to estrogen in the intestine and make sure it’s excreted through feces instead of being absorbed back into the bloodstream.

High Fiber, Low Carb

Flaxseed is a great fiber option for those following a low-carb diet. One tablespoon of ground flaxseed contains 2g of carbohydrates and 1.9 g of fiber. Fiber is essential for lowering cholesterol, stabilizing blood sugar levels, maintaining weight, improving digestion, and lowering the risk of heart disease.

It Helps with Symptoms of Menopause 

Flaxseed’s phytoestrogen properties could help alleviate symptoms of menopause, like hot flushes, fatigue, and mood changes, by raising estrogen levels in this time period.

It Promotes Digestive Health 

Due to its high fiber content, flaxseed can improve digestive function by allowing you to have regular bowel movements.

Steel Cut vs Old Fashioned Oats – What’s the Difference?

Oats are an amazingly nutritious food packed with complex carbohydrate, fiber, and a variety of vitamins and minerals. In recent years, you may have heard more about steel cut oats. Perhaps you’ve wondered how they match up against the more familiar old-fashioned oatmeal. The good news is, both forms of oats are equally nutrient-packed. Deciding which type you’ll keep stocked in your pantry is largely a personal preference. Here is what you need to know about steel cut and old-fashioned oatmeal. 

Old fashioned oats (left) vs Arrowhead Mills Organic Steel Cut Oats (right)

The two oats look and cook different

If you were to pour out these oatmeal varieties side-by-side, you will notice they look quite different. While old-fashioned oats are larger and flatter, steel cut oats are much smaller, angular pieces, and these differences in appearance lead to their own unique textures. When cooked with liquid, old-fashioned oats become much softer, while steel cut oats maintain a firmer texture even when cooked. This difference in texture may also influence how you plan to enjoy your oats. For example, if using raw oats in a recipe, like energy balls or muesli, old-fashioned would be a better bet. They are softer and more digestible when raw. Steel cut oats are less ideal in their raw form as they are quite crunchy. However, both types of oats can be enjoyed after being cooked. 

Consider food volume when choosing oats

Another consideration when comparing steel cut and old-fashioned oats is food volume. One half cup of raw old-fashioned oats is considered to be a serving. One quarter cup raw is the serving for steel cut oats. One serving of each will provide nearly identical amounts of nutrients; however, their serving sizes are quite different. For someone who feels more satiated with a larger volume of food, old fashioned oats may meet your needs better than steel cut. However, if smaller, more compact meals are easier for your daily routine, steel cut oats are the better option for you. 

Steel Cut Oats Granola

They both have similar nutrition per serving

Each variety of oats provides roughly 150 calories, 28 grams of carbohydrate, 4 grams of fiber per serving, and falls similarly on the glycemic index scale. Both options can easily be cooked in bulk, although steel cut will take longer than old fashioned oats. The versatility of each is expansive. Oatmeal can be enjoyed with savory or sweet toppings, added to a smoothie for a nutrient boost, incorporated into your favorite cookie recipe, or blended into a “milk”, to name just a few ways to add oats into your wellness routine. 

Try these recipes with Arrowhead Mills Organic Steel Cut Oats:

What is Organic?

“It’s Organic.” Just saying it makes you feel healthy. You may not even know why, but you are positive that choosing the organic labeled cereal you were deciding between is indeed going to be the better choice. While labels and marketing can be sometimes be informative, we are here to answer to the question “why?” Just like there is no sense in having a shield in battle if you don’t know how to use it, there is no sense in having a label if you’re not sure what it means.

Products are labeled “organic” on the shelf

The organic label you are seeing refers to as defined by the USDA Agricultural Marketing Service, “products must be produced using agricultural production practices that foster resource cycling, promote ecological balance, maintain and improve soil and water quality, minimize the use of synthetic materials and conserve biodiversity.” That is a lot of words for a little label. So we at Arrowhead Mills will venture to break it down.

What exactly does that mean?

Resource cycling can refer to a few things. For example, using compost or natural waste materials broken down by a plethora of microbes and fungi turning into nutrient rich plant food.

Additionally, this phrase can refer to something called cover crops or nutrient cycling. At the end of a growing season, the farmer sows seeds of a plant that will return nutrients to the depleted soil. According to Farm Progress, “nutrient cycling is a complex process by which soil microbes convert nutrients that are locked up or otherwise unavailable to the plants such as nitrogen and phosphorus into plant available nutrients.” A crop like corn consumes nitrogen is followed by a crop cover plant that returns nitrogen to the soil like soy beans. This offers a harmonious relationship for long term sustainability.

This also aids in maintaining the hydration to the soil and increases the soils organic matter. These cover crops can decrease soil erosion, runoff, drainage, air flow and much more. When the cover crops decompose at the end of their season, they add even more nutrients to the soil and mycorrhiza (beneficial fungi).

Organic is mostly associated with minimal synthetic materials

The minimizing of synthetic materials and conserving of biodiversity, however, is probably what the organic label is most known for. Infamously, correlated with this subject is glyphosate. This toxic active ingredient herbicide and crop desiccant has made headlines for its debated link to cancer. The famous weed killer ingredient since its 1974 debut has been used in hundreds of industrial and commercial products.

With the ingredient itself being so detrimental to the soil, modified herbicide tolerant crops have been developed by the food industry, resulting in Genetically Modified Organisms (GMO). But that topic is for another time.

The nation’s huge increase of glyphosate has been directed to this very use. While many studies of glyphosate and its potential link to cancer are still open and ongoing, billions of dollars in damages have been paid for this alleged link. While herbicide manufacturers still stand by their products, the $10 million dollars settled on for future and current lawsuits as reported by CNN does make some weary about the idea of consuming known contaminated products.

The litany of reasons to choose organic is ongoing. From its lack of being processed with toxic chemicals like the neurotoxin hexane or being prohibited from fertilizing with sewage sludge that can contain things like heavy metals, pathogens, pharmaceuticals, endocrine disruptors and so much more — it’s no wonder that more people are choosing organic.

The organic revolution is here

Revolutions have birthed ingenuity, curiosity and change. True change is tested rigorously by time, allowing the faults in its mechanisms to organically weed itself out. Nothing, time has shown us, is an exception to this scrutiny. You cannot synthesize our humanistic desire to find a better way of doing things.

“At Arrowhead Mills, the way we see it is that when you take out all those synthetic chemicals, there’s just more room left for natural goodness.”

Is Quinoa Gluten Free?

Several years ago my friend asked me if I had ever heard of a new trendy grain called quinoa.  She went on to tell me that it’s gluten free, tastes good, and goes with so many dishes!  I hesitated to burst her bubble and inform her that this wasn’t a “new” grain at all! It had originated in the mountains of Peru, Chile, and Bolivia, and had been around for 5,000-7,000 years! 

Quinoa is categorized as a grain but technically is a seed. It comes from the spinach family and is the only grain to have all nine essential amino acids making it a protein powerhouse!

Is Quinoa Gluten Free?

Yes! Quinoa is naturally a gluten free grain. However, even though it’s naturally gluten free, it’s considered a high-risk grain since it is often harvested with wheat, barley, and rye.  Cross contact may occur making it no longer safe for those with extreme sensitivities to gluten. If you have a severe allergy or celiac disease, it’s important to buy quinoa that is labeled or certified gluten free. Fortunately, Arrowhead Mills Organic Quinoa is gluten free.

Does Quinoa have Carbohydrates?

Quinoa has about 39g of carbohydrates per ½ cup serving (cooked).  Despite the high carbohydrate amount, quinoa is low on the glycemic index. The glycemic index is a scale that measures how carbohydrates impact your blood sugar. Quinoa has a low glycemic index because it is rich in fiber and protein which help to regulate the rise and fall of blood sugar.  If you follow a low-carb or keto-style diet, you will need to monitor your serving size of quinoa.

Should I Eat Quinoa? 

Quinoa is high in fiber and protein as well as many vitamins and minerals that are lacking in many diets. It also offers a healthy, whole food source of carbohydrates and is rich in magnesium, potassium, iron, and folate.  It’s also helped many of my clients with weight loss and weight management since it’s very satiating. As a Registered Dietitian, I highly recommend adding this amazing grain into your routine.

5 Ways to Add More Millet Into Your Routine

Millet is an ancient grain that is extremely nutritious.  It is gaining popularity in western culture but because it’s traditionally been used as animal feed, many people do not know how to use it. Below are five different ways you can use millet throughout the week! 

Arrowhead Mills Puffed Millet vs Millet Flour
Arrowhead Mills Puffed Millet and Arrowhead Mills Organic Millet Flour

1. Make Chocolate Chip Cookies:

I love cuddling up with warm cookies once it starts to get chilly. Cozy sweaters, leggings, and chocolate chip cookies are one of my favorite combos for these days.  

Millet cookies are soft, chewy, and gluten-free! Try these Chocolate Chip Cookies!

Total Time: 45 minutes



Preheat oven to 350°F. In a bowl combine millet flour, baking soda, salt, and cocoa powder.

In a separate bowl mix butter, cane sugar, and vanilla together. Add flour mixture and chocolate chips. Refrigerate the dough for 15 minutes (it will be sticky)

Cover the cookie sheet with parchment paper and add small drops of dough to make cookies.  Bake cookies for 12-15 minutes. Leave cookies on the tray for 5 minutes so they don’t break when you remove them. 

2. Make a Breakfast Cake:

My obsession with breakfast cake comes from having busy mornings where I need to grab my breakfast on the go!  Breakfast bakes can be a great alternative to add millet into your routine! This recipe is also great for kids and toddlers.

Try this Millet Banana Cake!



Preheat oven to 350°F. Cut the banana into slices and then mash with a fork. Add mashed banana, monk fruit, oil, and vanilla into a mixer. Once mixed evenly add the milk. Use a sieve over your wet ingredients and add the Millet flour.  Add in whole wheat flour, baking powder, baking soda, and salt. Mix well and then fold in the nuts. Grease your loaf pan and pour the batter inside. Bake for 35-40 minutes.  Once cooked, let it cook for 5 minute and serve!

3. Mix it into a Casserole or Stew:

Millet flour can be added into savory recipes that call for traditional flour like casseroles and stew.

4. Bake Your Own Homemade Millet Bread:

Millet bread is especially great for gluten free diets! 

Prep: 10 minutes Cook Time: 1 hour 30 minutes



Preheat Oven to 325°F.   Spray a 9×5-inch loaf baking pan.

In a bowl mix dry ingredients: millet flour, baking powder, salt, and baking soda. In a different bowl mix water, vinegar, and psyllium husk. Let it sit for about 5 minutes until you see a gel forming.

Combine the psyllium mixture and the flour mixture. Once it turns into a dough with wet hands shape the dough into a loaf and place it into a loaf pan. Bake for 90 minutes or until the top is a pale golden brown. The bread will sound hollow when tapped. Cool for at least 15 minutes before serving.

5. Cooking For Pickers Eaters? Hide It in Pizza Crust!

Who doesn’t like pizza?!  Making a millet pizza crust is a great way to add this amazing grain to your children’s diet without them noticing.



Combine the millet flour, tapioca flour, baking powder, garlic powder, and salt in a bowl. Once dry ingredients are mixed, add the egg and soymilk. Pour batter into a non-stick skillet and cook over low heat for 5 minutes. Put your crust on a baking pan and add your favorite toppings!  Bake for 15 minutes at 425°F.

Stock up on your Arrowhead Mills Organic Gluten Free Millet.

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