Ancient grains like spelt, einkorn, and teff are making a comeback in kitchens everywhere. Discover how these nutrient-dense grains can boost your health, provide unique flavors, and offer a more sustainable alternative to traditional white flour.

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For years, all-purpose flour has been the go-to in baking, but ancient grains are making a major comeback. Grains like spelt, einkorn, and buckwheat are gaining traction, and the market for them is expected to grow by $50 million by 2028. People are turning to these grains instead of white flour because they offer more flavor, better health benefits, and a more sustainable option.

What are ancient grains?

For millennia, grains have been a key ingredient in baking across cultures. All-purpose flour, made from wheat, forms the basis of many breads, pastries, and sweets in America and Europe. In the past decade, however, ancient grains like buckwheat, amaranth, teff, and Kamut have been significantly reintroduced into baking recipes.

As defined by the Whole Grains Council, ancient grains are those that have not been changed through breeding. While wheat has been consistently bred to create more resistant and productive crops, ancient grains are the same today as they were hundreds of years ago. The result is grains that are packed with flavor, texture, and nutrients.

A growing market for ancient grains

Many of these grains have been popular in non-Western cultures. World Grain noted that teff has grown in the mountains in present-day Ethiopia, where it is a key ingredient in the flatbread injera. Sorghum flour is a common ingredient in Indian roti or susu bukkumi cakes in Korea, according to Schär.

Flours from these whole grains are also gaining popularity in American baking. Food Business News reports that the United States ancient grains market will grow from $90.4 million in 2022 to $142.3 million by 2028, a nearly 8% growth every year.

Meanwhile, the all-purpose flour industry is only expected to grow by about 3% per year, according to a 2024 Dataintelo study. Even among all-purpose flour, consumers seek healthier organic and non-GMO varieties as they turn toward more nutritious and sustainable options for baking.

What’s exciting is that this isn’t just a trend - it’s a revival of traditional wisdom. More people are rediscovering the value of diverse, heritage grains that were long staples in traditional cultures worldwide.

How ancient grains weigh up against all-purpose flour

The switch to ancient grains follows some larger trends in food and baking. Among these reasons, a curiosity about innovative flavors, healthier alternatives, and eco-friendly choices has been key in boosting ancient grains’ popularity despite the higher cost.

Add flavor and texture with ancient grains

The predictable, neutral taste of all-purpose flour is a large part of what has made it so useful in baking, as it lets other flavors shine. Ancient grains offer more complex flavors and, depending on the way they are milled, a distinct texture that can enhance baked goods.

King Arthur Flour describes amaranth and teff as earthy. Kamut is buttery, and sorghum is slightly sweet. Spelt and buckwheat flour can also bring extra tenderness to baked goods in small amounts or make them drier in large quantities.

These tastes and textures add complexity to breads and desserts. Bakers can create exciting flavor combinations with the right recipe or for simply being adventurous. Professional bakers at Carlisle Bakery explain how ancient grains like rye enable them to make more unique baked goods.

Ancient grains for nutrient-packed baked goods

Consumer awareness is shifting towards more wholesome and nutrient-dense ingredients. Healthy eating app Lifesum reported in their 2024 State of Healthy Eating and Wellness Report that 62% of millennials and Gen Z are willing to sacrifice spending on fashion for healthy food, while 55% would sacrifice tech spending to eat healthier.

Ancient grains deliver when it comes to health. Brown University Health notes that, as whole grains, ancient grains have more protein, fiber, vitamins, minerals, and antioxidants than refined all-purpose flours. Substituting ancient grain flours can help manage weight and reduce the risk of heart disease, diabetes, and stroke.

These grains are nutrient-dense by nature, not by fortification. They come with their bran and germ intact, providing essential vitamins and minerals as nature intended. It aligns perfectly with the WAPF approach of choosing whole, unprocessed foods rich in naturally occurring nutrients.

Some ancient grains are naturally gluten-free. Buckwheat, amaranth, teff, and sorghum contain no gluten, making them excellent gluten-free flours for those with celiac or gluten intolerance. In 2024, Tarrand Fiesel of flour miller and blender DakotaMB described to Snack Food & Wholesale Bakery how bakeries seek gluten-free, ancient grain blends to use in their pastries.

Sustainable farming with whole grains

Ancient grains are more sustainable, requiring less water, fertilizer, and pesticides. Grains like millet grow well in harsh conditions, enabling them to thrive as global warming creates more intense climates.

Many ancient grain farmers and millers are also small businesses. Unlike the industry farming and monoculture of wheat production, the wide variety of ancient grains can yield healthier soils and more sustainable growth.

Supporting ancient grains often means supporting regenerative and small-scale agriculture. These are the kinds of farmers who prioritize soil health, seed preservation, and biodiversity—values that resonate deeply with those of us following traditional food principles.

Ways to incorporate more ancient grains into everyday cooking

Baking with ancient grains takes a little practice but can yield fantastic results. When it comes to flour for baking, most whole-grain flours are not a 1-to-1 replacement with all-purpose flour. Too much ancient grain flour can make a bake dry, for instance. Ancient grains also have weaker or no gluten, which can negatively impact the structure of bread.

Substitute gradually to avoid these challenges with ancient grains. Replace a portion of the all-purpose flour in your cookies, muffins, or pancake recipes. You can continue to increase the ratio in future bakes until you’re satisfied with the balance of taste and texture.

Use flours like teff or buckwheat to boost the richness of chocolatey desserts or sorghum to create airy crepes. Glutinous einkorn can go well in your favorite bread recipes. In exploring new recipes, look to other cultures. Ancient grains may be seeing a resurgence in the U.S. now, but they’ve always been a part of cuisine in other areas. These recipes can give you a starting point for melding flavors.

Experiment with a variety of flours as you start to explore ancient grains. Over a few recipes, you’ll see which ones match your style of baking and should become pantry staples.

I recommend starting with spelt or einkorn in muffins or pancakes - easy recipes where you can still get great results even if you're new to ancient grains. (Personally, that's where I am at right now and it's so fun experimenting!) Soak or sour your grains whenever possible, especially for longer-fermented sourdoughs, to make nutrients more bioavailable and improve digestibility, just as traditional cultures did.

Make the switch: ancient grains are the better choice

As more bakers seek alternatives to refined white flour, ancient grains are reclaiming their place in kitchens as a flavorful and nutrient-rich alternative. Whether for health reasons, sustainability, or the simple pleasure of exploring new flavors, these time-honored grains offer a fresh take on baking and cooking, making them a worthwhile addition to any pantry.

In a world of fast food and factory farming, ancient grains remind us that food can be both nourishing and meaningful. They’re not just ingredients—they’re heirlooms.

Looking for more helpful articles? Here are some ideas:

Jere Cassidy is the writer and recipe developer behind the blog One Hot Oven. A passion for all things food related led her to culinary school to expand her baking skills and now to share easy recipes for all home cooks and bakers of all skill levels. When not in the kitchen, Jere’ likes to travel far and wide to find delicious food. Article slightly edited to reflect Anya's commentary and notes.

This article originally appeared on Food Drink Life.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.

What is beef tallow? Simply put, beef tallow is rendered beef fat, and it’s making a big comeback. Once a staple in kitchens and homes for everything from cooking to skincare, beef tallow is now loved for its versatility, natural benefits and nostalgic nod to traditional living.

If you love knowing exactly what goes into your food and products, tallow might just become your new favorite. Think of tallow as the ultimate multitasker.

It’s a fantastic high-heat cooking fat, a natural skin moisturizer and even a key ingredient for DIY projects like homemade candles and balms. Plus, with its long shelf life and nutrient-dense profile, beef tallow has a lot to offer, whether you’re frying up crispy vegetables or crafting a handmade soap.

Beef Tallow Belongs in Your Kitchen (Here's Why)

Beef tallow stands out for its high smoke point of around 400°F, which makes it perfect for frying, roasting, and sautéing. Unlike many industrial oils, it doesn’t break down as easily under heat, meaning you get a crispy, golden texture without the smoky mess. It also lends a subtle, savory flavor that enhances anything from roasted potatoes to pie crusts.

A return to tradition

Using beef tallow connects you with traditional cooking methods - think hearty meals from simpler times. And you know me, I'm all about ancestral cooking and embracing the wisdom of generations past (read more about that in this post on truly nourishing foods according to ancient wisdom).

Beef tallow is an excellent alternative to modern vegetable oils without artificial additives. Plus, making it yourself, it’s just rendered and strained beef fat, is simple, satisfying, and cost-effective.

Versatility in cooking

Beef tallow isn’t just for frying. Use it to coat vegetables before roasting, add richness to stews when sauteeing the mirepoix, or even replace butter in certain baked goods. The flavor is mild enough to complement most dishes while adding a depth that’s hard to replicate with other fats.

Cooking with Beef Tallow

Beef tallow is an incredibly versatile fat that earns its place in any kitchen - no need to rehash the high smoke point, but let’s just say it shines whether you're frying, sautéing, roasting, or pretty much anything in between.

Frying and sauteing

Tallow’s high smoke point of around 400°F means it holds up well under high heat. Whether you’re frying crispy vegetables or searing meat, tallow ensures consistent results without breaking down like many oils. Think golden French fries (just like McDonald's used to make them!) or perfectly crispy fried chicken. Perfection.

Roasting vegetables

Toss root vegetables like roasted carrots, sweet potato fries, or Brussels sprouts in melted tallow before roasting for a crispy exterior and rich, caramelized flavor. It’s a simple way to make everyday vegetables taste gourmet.

Baking applications

Tallow can also be used in baked goods like biscuits or pie crusts, providing a flaky texture similar to butter or shortening. It’s a fantastic option for savory pastries or breads that call for a rich and hearty base.

Flavor enhancer

A dollop of beef tallow stirred into soups, stews, or sauces deepens the flavor, adding an extra layer of richness that other fats can’t replicate. It's like a flavor booster from the past - basically the non-MSG that still makes people ask, "What did you put in this?!"

All the savory depth, none of the sketchy additives. It's also why I love starting my soups with beef tallow - it lays down a rich, savory base so the soup has flavor before it even really gets going.

Every good pot of borsch starts with a good cooking fat, aka beef tallow.

Non-Culinary Uses of Beef Tallow

While beef tallow shines in cooking, its uses don’t stop there. Tallow’s rich, natural texture makes it ideal for crafting homemade skincare products. For instance, it’s a game-changer in recipes like whipped tallow body balm, which mimics the skin’s natural oils and provides deep hydration without clogging pores.

Soap making

Tallow has long been prized for its ability to create firm, long-lasting bars of soap that lather beautifully. Try it in this homemade bar soap to create a practical and nourishing product. Unlike synthetic soap bases, tallow-based soaps are gentle on the skin and environmentally friendly.

Candles and beyond

Tallow is also a key ingredient in DIY candles. Its high melting point and slow burn time make it an excellent choice for crafting candles that last longer and burn cleanly.

I don't make candles much these days, but I love that others can use beef tallow as a non-toxic, natural alternative to conventional waxes. It’s a biodegradable, sustainable option that fits well with eco-conscious lifestyles.

Two Paths to Pure, Golden Beef Tallow

Making beef tallow at home is surprisingly simple and allows you to control the quality.

I usually make a shortcut version of beef tallow when I’m cooking beef bone broth. After it cools, I skim off the layer of fat that solidifies on top and melt it down in a small saucepan until it’s fully rendered. What I’m left with is pure beef tallow - simple and no waste. I walk through the whole process in my post on how to make tallow from bone broth.

For the traditional method, all you need is fresh beef fat (ideally suet) and a fine mesh strainer. The process involves slowly rendering the fat, straining out impurities and letting it cool to solidify. If you're starting with pure suet, check out this article on how to make beef tallow for a detailed recipe and guide.

Once you’ve made your tallow, you’ll find endless uses for it. Whether you’re frying up crispy vegetables, crafting handmade skincare products, or seasoning your cast-iron skillet, homemade tallow is a versatile and cost-effective option.

Why skip store-bought tallow?

Store-bought tallow often contains additives or preservatives to extend its shelf life. When you make your own, you know exactly what’s in it - pure, rendered beef fat, just as it should be. It’s also an excellent way to reduce waste if you have leftover beef trimmings.

Homemade tallow can be stored in the refrigerator or freezer for months, making it a practical staple to keep on hand. Plus, the satisfaction of making it yourself is worth the effort.

Tips for storing and using beef tallow

Beef tallow is incredibly shelf-stable, especially when stored in a cool, dry place. If you keep it in an airtight jar, it can last for up to a month at room temperature or several months in the fridge. For longer storage, freeze it in small portions for up to three months.

When refrigerated, tallow solidifies into a soft, spreadable texture, much like coconut oil. This makes it easy to scoop out and use as needed. Whether you’re cooking with it or using it for non-culinary purposes, tallow’s versatility is unmatched.

Final thoughts

Beef tallow isn’t just a throwback to traditional cooking - it’s a versatile and sustainable ingredient that fits seamlessly into modern life. Whether you’re frying up your favorite comfort foods, making a nourishing body balm, or whipping homemade soap, beef tallow offers endless possibilities.

Rediscover the art of using beef tallow - because who doesn't love a timeless, all-natural product that's been around longer than your favorite avocado toast? It's simple, practical, and a great way to level up your everyday routines.

Plus, it adds that rich, savory goodness that no modern processed oil can touch. Go ahead, get back to basics and enjoy the benefits of fat that's as hardworking as you are.

Written by Trina Krug, MS, CDSP is a holistic nutritionist, recipe creator and advocate for human health. Her passion for low-carb lifestyles, gluten-free eating and real nutrition education has led to the creation of Trina Krug. Article slightly edited to reflect Anya's feedback.

This article originally appeared on Food Drink Life.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.