Preparation, uses, and tips
Spelt flour can be substituted for wheat
flour in most baked goods-the light, slightly sweet, and nutty flavor 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 crackers, 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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.