Spelt: Ancient Grain with Nutty Flavor & High Nutrition

Spelt (*Triticum spelta*) is an **ancient grain** related to modern wheat but with a slightly **nutty, sweet flavor**. It has been cultivated for thousands of years and is enjoying a revival as a whole-grain option.

- **Calories:** ~127 kcal - **Protein:** ~5 g - **Carbs:** ~27 g - **Fiber:** ~4 g - **Minerals:** magnesium, iron, zinc, manganese - Contains gluten but often easier to digest for some people

- **Whole grain goodness:** rich in fiber for digestive health - **Plant protein:** supports muscle maintenance - **Micronutrients:** iron & magnesium for energy metabolism - **Low GI option:** may help stabilize blood sugar better than refined wheat

- **Contains gluten**—not suitable for celiac disease - Can cause bloating for those sensitive to FODMAPs or wheat - Needs longer cooking than regular wheat flour (if using whole berries)

- **Flour:** bake bread, muffins, pancakes, pasta - **Whole berries:** cook and use in grain salads or as rice replacement - **Breakfast porridge:** simmer with milk or plant milk - Pairs well with nuts, dried fruit, root vegetables, mushrooms

Spelt is a nutrient-rich ancient wheat variety with a nutty taste—ideal for breads, pastas, and whole-grain meals.