Spelt

Preparation, uses, and tips

Spelt flour can be substituted for wheat flour in most baked goods-the light, slightly sweet, and nutty flavour makes it a good choice for muffins and cookies. Add spelt flakes to tomato-based soups, or cook the whole grain with olive oil, chopped fresh rosemary, and crushed garlic, then serve hot.

Buying and storing tips

Find prepackaged spelt in most natural foods and grocery stores; buy in bulk for maximum savings. Store spelt in a cool, dry area in a sealed glass or plastic container, away from air, moisture, and sunlight, which can make the oils go rancid.

Varieties

Spelt is found in cereals and in baked goods, such as biscuits, cookies, and breads. It is also available in flake form, or as a whole grain or flour.

Nutrition Highlights

Spelt, 2 oz. (56.7g) (flour)
Calories: 216
Protein: 8.1g
Carbohydrate: 42.25g
Total Fat: 1.67g
Fiber: 3.6g
*Excellent source of: Niacin (4.8mg), and Thiamine (0.37mg)
*Good source of: Iron (2.36 mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.