Spelt 3 Ways

I am in a love affair with spelt. There, I said it. The ancient grain has a rich nutty flavor and chewy texture that is so satisfying, I just want to eat it for every meal… So that is what I did. Spelt for breakfast, lunch and dinner. All in one day. Three ways and all delicious.

Cook a batch of spelt at the beginning of the week and have it on hand for any and all of these three meal options!

Numbers for the entire day of spelt…

1400 calories, 67 g protein, 74 g fat, 206 g carbs, 51 g fiber

**And the entire day is completely plant-based!

 _______________________________________________________________________

Hot Spelt Cereal

Ingredients

• ¾ cup spelt, cooked
• ½ ripe banana, chopped
• ¼ cup almonds/cashews, chopped
• 1 Tbsp flaxseed meal
• 2 tsp cinnamon 

Preparation Instructions

1. If you batch cooked spelt in advance, add cinnamon and bananas and microwave for 90 seconds.
2. Stir in nuts and flax and eat hot.

Fuel Facts

Numbers: 440 calories, 14 g protein, 21 g fat, 55 g carbs, 11 g fiber

Ingredient Breakdown:

v Spelt – The ancient grain is a great source of protein and fiber. Spelt has a high water solubility which allows its nutrients to be utilized quickly by the body, making it easy to digest. This unique quality makes it a good grain choice before physical activity, and although it is a cousin of wheat, spelt may be better tolerated by those with wheat and/or gluten allergies. Like other whole grains, eating spelt may also lower the risk of cardiovascular disease.

An added bonus… Pesticides are not needed when growing spelt because the husk protects it from insects and environmental pollutants.

v Banana – The sweet fruit is well known for its high potassium content, promoting optimal blood pressure and muscle function. The fructooligosaccharides in bananas also qualify them as a prebiotic food. Prebiotics are so named because they allow probiotics (good bacteria) to flourish in the gut. Increased amounts of probiotics in the digestive system leads to increased nutrient absorption from foods. In addition, bananas are very high in fiber, helping to regulate bowel movements.

v Almonds – Almonds are high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.

v Cashews – The tree nuts have a lower fat content than most other nuts and most of this fat is in the form of monounsaturated oleic acid, the same heart healthy fat found in olive oil. One quarter cup of cashews provides about 38 percent of your daily needs for copper, a mineral that acts as a coenzyme in many body processes. 90 percent of copper in the body is used to create the transport protein ceruloplasmin. Ceruloplasmin aids in the oxidation of iron, allowing iron to bind to transferrin for transport to body tissues. Without adequate copper intake, iron-deficiency anemia can occur.

v Flax – The tiny seeds are best to eat ground in order for the body to reap all of the nutritional benefits. When the seeds pass through the body whole, they often remain undigested. Make sure to store ground flax in the freezer because its oils will otherwise go rancid rather quickly. It will keep for several months when stored properly.

      

      Flax is a good source of omega 3 fatty acids in the form of ALA (alpha-Linoleic acid) which is a precursor for the essential polyunsaturated fatty acids EPA and DHA. Omega 3’s are anti-inflammatory and provide a host of health benefits when consumed in tandem with omega 6 fatty acids. Aim for a omega 6 : omega 3 ratio closer to 1. The standard American diet is much too high in the pro-inflammatory omega 6’s found in safflower, corn and grapeseed oils. Consuming just 1 Tbsp of ground flax each day can help improve your ratio.

v Cinnamon – Many studies have shown the stabilizing effects of cinnamon on blood sugar. This is beneficial for anyone who wants to keep energy levels constant throughout the day, and especially helpful for diabetics or those who experience hypoglycemia. Cinnamon has also been shown to act as an anti-inflammatory by limiting the release of arachidonic acid from cell membranes, a fatty acid that typically causes inflammation.

_______________________________________________________________________

Mexican Spelt Bowl

Ingredients

• ¾ cup spelt, cooked
• 1.5 cups steamed broccoli, chopped
• ½ cup black beans, canned
• ½ cup salsa
• ¼ whole avocado, cubed

Preparation Instructions

1. Reheat spelt if you batch cooked it in advance.
2. Add remaining ingredients and eat hot.

Fuel Facts

Numbers: 445 calories, 21 g protein, 9 g fat, 85 g carbs, 28 g fiber

Ingredient Breakdown:

v Spelt – The ancient grain is a great source of protein and fiber. Spelt has a high water solubility which allows its nutrients to be utilized quickly by the body, making it easy to digest. This unique quality makes it a good grain choice before physical activity, and although it is a cousin of wheat, spelt may be better tolerated by those with wheat and/or gluten allergies. Like other whole grains, eating spelt may also lower the risk of cardiovascular disease.

An added bonus… Pesticides are not needed when growing spelt because the husk protects it from insects and environmental pollutants.

v Broccoli – The cruciferous veggie is effective at detoxing the body through the action of its glucosinolate phytonutrients that help activate, neutralize and eliminate unwanted toxins. Broccoli also helps bind bile acids for excretion which lowers cholesterol levels. Something you may not know is that 100 calories of broccoli houses about 10 grams of protein!

v Beans – Eat more beans! Beans are a nutritional powerhouse. They are packed with protein and fiber, and are very low in fat. The fiber content promotes heart health and will keep your bowel movements regular. Beans are also a source of complex carbohydrates with a low glycemic index, meaning they with help stabilize blood sugars. Since beans are a plant-based protein, they have zero cholesterol, as cholesterol only comes from foods of animal origin. Try swapping out your animal based protein source (chicken, beef, turkey, pork, etc) for ½ cup of beans at one meal each day.

v Salsa – Use this condiment as liberally and as often as you would like. Salsa adds great flavor and moisture to dishes, and is low in fat and calories.

v Avocado – You may have heard that avocados are a good source of “healthy” fats. This is absolutely correct. But what makes them healthy? The fats in avocado are largely made up of phytosterols and oleic acid. Phytosterols are integral to the function of our body’s inflammatory response, making them a natural anti-inflammatory. Avocado’s have been found beneficial particularly in the management of arthritis. Oleic acid (omega-9), also found in olive oil, is a monounsaturated fatty acid touted for reducing the risk of breast cancer and heart disease.

_______________________________________________________________________

Tofu Spelt Bento Bowl

Ingredients

• ¾ cup spelt, cooked
• 4 oz extra firm tofu, cubed
• 2 cups lactino kale, chopped
• 2 Tbsp SoyVay or Soyaki, separated
• 1 Tbsp toasted sesame seeds
• Sriracha, to taste

Preparation Instructions

1.   Reheat spelt if you batch cooked it in advance.
2. Cook tofu in 1 Tbsp SoyVay in sauce pan for ~3 minutes until tofu absorbes most of the liquid.
3. Saute kale in 1 Tbsp SoyVay in sauce pan for ~2 minutes until kale just begins to soften and wilt.
4. Add tofu and kale to spelt. Top with sesame seeds and Sriracha.
5. Enjoy hot.

Fuel Facts

Numbers: 515 calories, 32 g protein, 18 g fat, 66 g carbs, 12 g fiber

Ingredient Breakdown:

v Spelt – The ancient grain is a great source of protein and fiber. Spelt has a high water solubility which allows its nutrients to be utilized quickly by the body, making it easy to digest. This unique quality makes it a good grain choice before physical activity, and although it is a cousin of wheat, spelt may be better tolerated by those with wheat and/or gluten allergies. Like other whole grains, eating spelt may also lower the risk of cardiovascular disease.

An added bonus… Pesticides are not needed when growing spelt because the husk protects it from insects and environmental pollutants.

v Tofu – This plant-based protein is made from soybeans. It is inexpensive and very versatile in the kitchen. Soft tofu is great for blending into creamy sauces, while extra firm tofu is ideal for cubing and serving as a meat substitute. Soy has been shown to reduce cancer risk and lower cholesterol. When eating soy from whole food sources, you do not need to worry about increased risk for breast cancer which has been thrown about in the media. These associations have only been made in animal studies and at very high intakes which would be difficult to obtain from whole foods alone.

v Kale – You won’t here me use the word “super” food very often, because I believe all foods contribute their own, unique healing powers. That being said, if there was one food to eat more of, it would be kale. Studies continue to show kale’s ability to lower the risk for cancer, prevent inflammation and even act as a detoxifier at the genetic level. Bottom line… eat more kale.

v SoyVay/Soyaki – Use this is moderation. It has great flavor so a little goes a long way! Pairs great with stirfy and Asian dishes.

v Sesame Seeds/Tahini – Sesame seeds are used to make tahini, a past used most often in hummus. The seeds are high in sesamol and sesaminol, antioxidants that help rid the body of free radicals. The compounds may also lower cholesterol.  Sesame seeds are also abundant in many vitamins and minerals, including B-complex vitamins, calcium and magnesium.