Steel-Cut Spelt
Triticum speltaClinical Encyclopedia
Steel-Cut Spelt provides 150 kcal, 6g of protein, 30g of carbohydrates, and 10g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steel-cut spelt is a whole grain that is minimally processed, retaining its nutritional value and fiber content. It is known for its nutty flavor and chewy texture, making it a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
To prepare steel-cut spelt, rinse it under cold water, then cook it in boiling water or broth for about 20-30 minutes until tender. It can be used in salads, soups, or as a side dish.
Smart Selection & Storage
Choose steel-cut spelt that is whole grain and free from additives. Look for a clean, unbroken texture.
Store in an airtight container in a cool, dry place, away from direct sunlight.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Known to lower cholesterol levels and improve heart health.
"Spelt is one of the oldest cultivated grains, dating back over 9,000 years."
Myths vs Realities
Healthy Recipes
Spelt Breakfast Bowl
Start your day with a nutritious spelt breakfast bowl topped with fresh fruits and nuts for a wholesome meal.
- 1 cup steel-cut spelt
- 4 cups water
- 1/2 cup almond milk
- 1 banana, sliced
- 1/4 cup walnuts, chopped
- 1 tablespoon honey
- 1 teaspoon cinnamon
- 1. In a saucepan, bring water to a boil and add steel-cut spelt. Reduce heat and simmer for 25-30 minutes until tender.
- 2. Stir in almond milk, honey, and cinnamon, cooking for an additional 5 minutes.
- 3. Serve warm, topped with banana slices and chopped walnuts.
Savory Spelt Salad
A refreshing salad featuring steel-cut spelt, roasted vegetables, and a zesty lemon dressing, perfect for lunch or dinner.
- 1 cup cooked steel-cut spelt
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Preheat oven to 400°F (200°C). Toss diced vegetables with olive oil, salt, and pepper, then roast for 20 minutes.
- 2. In a large bowl, combine cooked spelt and roasted vegetables.
- 3. Drizzle with lemon juice, toss well, and serve chilled or at room temperature.
Spelt and Mushroom Risotto
A creamy risotto made with steel-cut spelt and earthy mushrooms, offering a hearty and satisfying dish.
- 1 cup steel-cut spelt
- 4 cups vegetable broth
- 1 cup mushrooms, sliced
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1/4 cup Parmesan cheese (optional)
- 1. In a saucepan, heat olive oil and sauté onions and garlic until translucent.
- 2. Add mushrooms and cook until softened, then stir in steel-cut spelt.
- 3. Gradually add vegetable broth, one cup at a time, stirring frequently until spelt is tender and creamy. Stir in Parmesan cheese before serving.
Spelt Veggie Burgers
Delicious and nutritious veggie burgers made with steel-cut spelt, black beans, and spices, perfect for grilling.
- 1 cup cooked steel-cut spelt
- 1 can black beans, drained and rinsed
- 1/2 onion, diced
- 1/2 cup breadcrumbs
- 1 teaspoon cumin
- Salt and pepper to taste
- Whole grain buns
- 1. In a bowl, mash black beans and mix in cooked spelt, diced onion, breadcrumbs, cumin, salt, and pepper.
- 2. Form mixture into patties and refrigerate for 30 minutes.
- 3. Grill patties for about 5 minutes on each side, serve on whole grain buns with your favorite toppings.
Spelt Porridge with Berries
A warm and comforting spelt porridge topped with mixed berries and a drizzle of maple syrup for a delightful breakfast.
- 1 cup steel-cut spelt
- 4 cups water
- 1 cup mixed berries (fresh or frozen)
- 2 tablespoons maple syrup
- 1/2 teaspoon vanilla extract
- 1. Cook steel-cut spelt in boiling water for 25-30 minutes until tender.
- 2. Stir in vanilla extract and remove from heat.
- 3. Serve topped with mixed berries and a drizzle of maple syrup.
Spelt and Spinach Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of steel-cut spelt, spinach, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked steel-cut spelt
- 2 cups spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat oven to 375°F (190°C).
- 2. In a bowl, mix cooked spelt, chopped spinach, feta cheese, oregano, salt, and pepper.
- 3. Stuff each pepper half with the mixture and place in a baking dish. Cover with foil and bake for 30 minutes.
Spelt Pancakes with Almond Butter
Fluffy spelt pancakes served with almond butter and fresh fruit, making for a healthy and indulgent breakfast.
- 1 cup steel-cut spelt flour
- 1 tablespoon baking powder
- 1 tablespoon honey
- 1 cup almond milk
- 1 egg
- Almond butter for serving
- Fresh fruit for topping
- 1. In a bowl, mix spelt flour, baking powder, honey, almond milk, and egg until smooth.
- 2. Heat a non-stick skillet over medium heat and pour batter to form pancakes.
- 3. Cook until bubbles form, flip, and cook until golden brown. Serve with almond butter and fresh fruit.
Spelt and Lentil Soup
A hearty and nutritious soup combining steel-cut spelt and lentils with vegetables, perfect for a cozy meal.
- 1 cup steel-cut spelt
- 1 cup lentils
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 6 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add steel-cut spelt, lentils, vegetable broth, thyme, salt, and pepper. Bring to a boil.
- 3. Reduce heat and simmer for 30-40 minutes until spelt and lentils are tender.
Spelt Energy Bars
Nutritious energy bars made with steel-cut spelt, nuts, and dried fruits, perfect for a healthy snack on the go.
- 1 cup steel-cut spelt, cooked
- 1/2 cup almonds, chopped
- 1/2 cup dried cranberries
- 1/4 cup honey
- 1/2 teaspoon cinnamon
- 1/4 cup almond butter
- 1. In a bowl, mix cooked spelt, chopped almonds, dried cranberries, honey, cinnamon, and almond butter until well combined.
- 2. Press mixture into a lined baking dish and refrigerate for at least 2 hours.
- 3. Cut into bars and store in an airtight container.
Spelt Veggie Stir-Fry
A quick and colorful stir-fry featuring steel-cut spelt and a variety of fresh vegetables, tossed in a savory sauce.
- 1 cup cooked steel-cut spelt
- 1 cup mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- 1 teaspoon ginger, grated
- 1. In a skillet, heat sesame oil and sauté garlic and ginger until fragrant.
- 2. Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- 3. Stir in cooked spelt and soy sauce, cooking for an additional 2 minutes before serving.
Frequently Asked Questions (FAQ)
What is steel-cut spelt?
Steel-cut spelt is whole grain spelt that has been cut into pieces, making it quicker to cook while retaining its nutritional benefits.
How do I cook steel-cut spelt?
Cook steel-cut spelt by boiling it in water or broth for 20-30 minutes until tender.
Is steel-cut spelt gluten-free?
No, steel-cut spelt contains gluten and is not suitable for those with gluten intolerance.
What are the health benefits of steel-cut spelt?
It is high in fiber, vitamins, and minerals, which can aid digestion and provide sustained energy.
Can I use steel-cut spelt in baking?
Yes, you can incorporate steel-cut spelt flour into baking recipes for added nutrition.
How should I store steel-cut spelt?
Store in an airtight container in a cool, dry place to maintain freshness.
What is the glycemic index of steel-cut spelt?
The glycemic index of steel-cut spelt is approximately 45, making it a low to moderate GI food.
Can I eat steel-cut spelt every day?
Yes, incorporating steel-cut spelt into your daily diet can provide numerous health benefits.