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Organic Spelt Grain
Grains
Nutri-ScoreA

Organic Spelt Grain

Triticum spelta

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Organic Spelt Grain provides 338 kcal, 14.6g of protein, 70.4g of carbohydrates, and 10.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Organic spelt grain is an ancient whole grain known for its nutty flavor and high nutritional value. It is rich in protein, fiber, and essential nutrients, making it a great addition to a balanced diet.

Also known as:
DinkelSpelt Wheat
Scientific NameTriticum spelta
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories338 kcal
Water
12%
Fiber10.7g
Total87.5g
Protein
14.6g(17%)
Fats
2.5g(3%)
Carbohydrates
70.4g(80%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.4 mg (33%)
Vitamin b3 (niacin)4.6 mg (29%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium90 mg (22%)
Phosphorus400 mg (57%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, organic spelt aids in digestion and helps maintain a healthy gut microbiome.
✓Contains high-quality protein, which is essential for muscle repair and growth.
✓Packed with vitamins and minerals, including magnesium and phosphorus, which support bone health.
✓May help regulate blood sugar levels due to its lower glycemic index compared to modern wheat.

Possible Risks & Side Effects

!Individuals with gluten intolerance or celiac disease should avoid spelt as it contains gluten.
!Excessive consumption may lead to digestive discomfort in sensitive individuals due to its high fiber content.

How to Prepare & Consume

Organic spelt can be cooked like rice or used in salads, soups, and baked goods. Soaking before cooking can enhance digestibility.

Smart Selection & Storage

How to Select

Choose organic spelt that is whole and free from any signs of mold or pests. Look for packaging that indicates it is certified organic.

How to Store

Store in an airtight container in a cool, dark place to preserve freshness and prevent spoilage.

Myths vs Realities

MythSpelt is gluten-free.
RealitySpelt contains gluten and is not safe for those with gluten sensitivity.
MythAll grains are unhealthy.
RealityWhole grains like spelt provide essential nutrients and can be part of a healthy diet.
MythSpelt is just a fad.
RealitySpelt has been cultivated for thousands of years and is valued for its nutritional benefits.

Healthy Recipes

Spelt Grain Salad with Roasted Vegetables

This vibrant salad combines nutty organic spelt with a medley of roasted seasonal vegetables, topped with a zesty lemon vinaigrette for a refreshing meal.

Ingredients
  • 1 cup organic spelt grain
  • 2 cups mixed seasonal vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons olive oil
  • 1 lemon (juiced)
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Cook the spelt grain according to package instructions and set aside.
  3. 3. Toss the vegetables with olive oil, salt, and pepper, then roast for 20-25 minutes until tender.
  4. 4. Combine the cooked spelt and roasted vegetables in a bowl, drizzle with lemon juice, and garnish with fresh parsley before serving.

Spelt Grain Pancakes with Berries

These fluffy pancakes made with organic spelt flour are packed with fiber and topped with fresh berries for a nutritious breakfast treat.

Ingredients
  • 1 cup organic spelt flour
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1 cup almond milk
  • 1 teaspoon vanilla extract
  • 1 cup mixed berries (blueberries, strawberries)
Instructions
  1. 1. In a bowl, mix spelt flour, baking powder, and honey.
  2. 2. In another bowl, whisk together almond milk and vanilla extract.
  3. 3. Combine wet and dry ingredients, then cook pancakes on a heated skillet until golden brown, serving with fresh berries on top.

Spelt Grain and Chickpea Bowl

A hearty bowl featuring organic spelt grain and protein-rich chickpeas, complemented by a creamy tahini dressing for a satisfying meal.

Ingredients
  • 1 cup cooked organic spelt grain
  • 1 cup canned chickpeas (rinsed and drained)
  • 1/2 cucumber (diced)
  • 1/2 cup cherry tomatoes (halved)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cooked spelt, chickpeas, cucumber, and cherry tomatoes.
  2. 2. In a small bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Drizzle the tahini dressing over the bowl and mix well before serving.

Spelt Grain Veggie Burgers

These nutritious veggie burgers made with organic spelt grain and black beans are perfect for a healthy BBQ or a quick weeknight dinner.

Ingredients
  • 1 cup cooked organic spelt grain
  • 1 can black beans (rinsed and drained)
  • 1/2 onion (finely chopped)
  • 1 carrot (grated)
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Whole grain buns
Instructions
  1. 1. In a bowl, mash black beans and mix in spelt grain, onion, carrot, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and cook on a skillet over medium heat until browned on both sides.
  3. 3. Serve on whole grain buns with your favorite toppings.

Spelt Grain Porridge with Nuts and Seeds

Start your day with this warm and nourishing spelt grain porridge, topped with a variety of nuts and seeds for added crunch and nutrition.

Ingredients
  • 1 cup organic spelt grain
  • 3 cups almond milk
  • 2 tablespoons maple syrup
  • 1/4 cup mixed nuts (almonds, walnuts)
  • 2 tablespoons chia seeds
  • Cinnamon to taste
Instructions
  1. 1. In a saucepan, combine spelt grain and almond milk, bringing to a boil.
  2. 2. Reduce heat and simmer for 20-25 minutes until creamy.
  3. 3. Stir in maple syrup, cinnamon, and top with nuts and chia seeds before serving.

Spelt Grain Stuffed Bell Peppers

These colorful stuffed bell peppers are filled with a savory mixture of spelt grain, vegetables, and spices, making for a healthy and filling dish.

Ingredients
  • 4 bell peppers (any color)
  • 1 cup cooked organic spelt grain
  • 1 cup diced tomatoes
  • 1/2 onion (chopped)
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cut the tops off the bell peppers and remove seeds.
  3. 3. In a bowl, mix spelt grain, tomatoes, onion, Italian seasoning, salt, and pepper, then stuff the mixture into the peppers.
  4. 4. Place stuffed peppers in a baking dish and bake for 30-35 minutes until peppers are tender.

Spelt Grain Energy Bars

These homemade energy bars made with organic spelt grain, nuts, and dried fruits are perfect for a quick snack or post-workout fuel.

Ingredients
  • 1 cup organic spelt flour
  • 1/2 cup oats
  • 1/2 cup mixed nuts (chopped)
  • 1/2 cup dried fruits (raisins, cranberries)
  • 1/4 cup honey
  • 1/4 cup almond butter
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a bowl, mix spelt flour, oats, nuts, and dried fruits.
  3. 3. In another bowl, combine honey and almond butter, then mix with dry ingredients.
  4. 4. Spread the mixture in the baking dish and bake for 20-25 minutes, then cool and cut into bars.

Spelt Grain and Mushroom Risotto

This creamy risotto made with organic spelt grain and earthy mushrooms is a comforting dish that's both healthy and satisfying.

Ingredients
  • 1 cup organic spelt grain
  • 4 cups vegetable broth
  • 1 cup mushrooms (sliced)
  • 1/2 onion (chopped)
  • 2 cloves garlic (minced)
  • 2 tablespoons olive oil
  • Parmesan cheese for serving
Instructions
  1. 1. In a saucepan, heat olive oil and sauté onion and garlic until translucent.
  2. 2. Add mushrooms and cook until soft, then stir in spelt grain.
  3. 3. Gradually add vegetable broth, stirring continuously until the spelt is tender and creamy.
  4. 4. Serve warm, topped with Parmesan cheese.

Spelt Grain Fruit Salad

A refreshing fruit salad featuring organic spelt grain mixed with a variety of colorful fruits and a hint of mint for a delightful summer dish.

Ingredients
  • 1 cup cooked organic spelt grain
  • 1 cup diced pineapple
  • 1 cup strawberries (sliced)
  • 1 cup blueberries
  • 2 tablespoons fresh mint (chopped)
  • Juice of 1 lime
Instructions
  1. 1. In a large bowl, combine cooked spelt grain with pineapple, strawberries, and blueberries.
  2. 2. Drizzle with lime juice and toss gently to combine.
  3. 3. Garnish with fresh mint before serving.

Spelt Grain and Spinach Frittata

This protein-packed frittata features organic spelt grain and fresh spinach, making it a perfect dish for breakfast or brunch.

Ingredients
  • 1 cup cooked organic spelt grain
  • 4 eggs
  • 1 cup fresh spinach
  • 1/2 onion (chopped)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, heat olive oil and sauté onion until soft, then add spinach until wilted.
  3. 3. In a bowl, whisk eggs, then mix in cooked spelt, spinach, and onion, seasoning with salt and pepper.
  4. 4. Pour the mixture into the skillet and bake for 20-25 minutes until set and golden.

Frequently Asked Questions (FAQ)

What is spelt grain?

Spelt grain is an ancient variety of wheat that is more nutritious than modern wheat, often used in health foods.

Is spelt gluten-free?

No, spelt contains gluten and is not suitable for those with gluten intolerance or celiac disease.

How do I cook spelt grain?

Rinse the spelt, then boil it in water for about 30-40 minutes until tender.

What are the health benefits of spelt?

Spelt is high in fiber, protein, and essential nutrients, promoting digestive health and muscle repair.

Can I substitute spelt for regular flour?

Yes, spelt flour can often be used as a substitute for regular flour in baking, though it may require adjustments in liquid.

How should I store spelt grain?

Store spelt grain in a cool, dry place in an airtight container to maintain freshness.

Is organic spelt better than conventional spelt?

Organic spelt is grown without synthetic pesticides or fertilizers, making it a healthier choice.

Can spelt help with weight management?

Yes, the high fiber content in spelt can promote satiety and help with weight management.

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Comparisons
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Nutrients
Protein in Organic Spelt Grain Calories in Organic Spelt Grain Vitamin-c in Organic Spelt Grain Magnesium in Organic Spelt Grain
Featured Guides
Health Benefits of Organic Spelt Grain Healthy Recipes with Organic Spelt Grain
Rankings
Grains high in phosphorus Grains high in fiber Grains low in carbohidratos Grains low in índice glucémico