There was a great article on whole grains (pg 14) in Today's Diet and Nutrition magazine (Thanks Jennifer P. for sharing with me!) and I was so inspired, Karel and I went to Whole Foods to stock up on some whole grains (and other fun stuff) after we recovered from our morning training on Sunday.
I typically shop at Wal-mart, Publix and Winn Dixie (depending on specials, deals and staple items) so I couldn't wait to bring some new foods home and get creative in my kitchen.
This recipe is brought to you by: Spelt Berries
(Source)
Not a berry...but a whole grain! According to the Bob Red Mill package
"Spelt is a non-hybrid primitive relative of our present day wheat that dates more than 9,000 years. Spelt has a unique nutty flavor and because of its high water solubility, its vital nutrients are quickly absorbed into the body. Bob's Red Mill Spelt makes a pleasantly chewy hot, whole grain cereal and can be used in place of rice and other grains for a wide array of side dishes. When ground, spelt makes a wonderful baking flour that can be used in most recipes calling for wheat flour."
Here's the nutrition profile:
Ingredients: Whole grain Spelt (wheat)
Serving size: 1/4 cup raw (45grams)
Calories: 150
Total fat 1.5grams
Total Carbohydrates: 32grams
Dietary fiber: 4g
Sugars: 2g
Protein: 6g
Iron: 10% (based on a 2,000 calorie diet)
Excellent source of manganese
To prepare:
Add 1 cup spelt berries to 3 cups boiling water. Cover, reduce heat and simmer for 1.5 hours.
According to some articles, spelt does not seem to cause sensitivities in some people who are intolerant of wheat. Even though it has gluten, it is a different molecular make up which can be better digested and absorbed than regular wheat.
I love the heartiness of whole grains, especially at dinner. I really savour my dinner meal and I have learned to appreciate the time I put into preparing my dinner meal as I enjoy each bite. I find many people (myself included at one time many years ago) eat dinner too quickly or a meal that lacks satisfaction, only to long for what else is available because of boredom, an empty spot in the stomach or cravings (without room in the tummy).
Whatever inspires you in the kitchen, I invite you to get creative with Spelt Berries and discover a love for this whole grain. YUM!
Edamame, tempeh and mushroom stir fry with spelt berries
Edamame
Tempeh
Mushrooms
Orange sweet peppers
Low Sodium soy sauce (~1 tsp per person)
Mint leaves (fresh - 3 per person)
Olive oil
Spelt berries (prepare ahead of time according to package)
1. On non stick skillet, cook edamame, tempeh, mushrooms and pepper in 1-2 tbsp olive oil on low-medium heat until slightly golden brown.
2. Turn off heat.
3. Prepare a bowl with 1/3 cup spelt berries and top with your portion of veggies. Mix in soy sauce and top with mint leaves.
Have trouble with portion control??
-Eat slowly and be sure to have water with your meal
-Bulk up with veggies from the stir fry (always prepare extra for leftover for lunch the next day)
-Learn to love dark greens which can compliment any meal. Simply place a handful of washed, chopped dark greens (take your pic - there are lots of them out there!) under any meal for more volume and of course, more nutritional value.
-Give yourself time to digest the meal. Appreciate the meal you just put into your body and ask yourself if you are as hungry afterward as you were when you started your meal? Then ask yourself if you could eat an apple? If you say yes, eat an apple. If no, give yourself time to digest the meal and if you do get a little hungry an hour or two later, enjoy a small snack such as a few fresh delicious strawberries.
I typically shop at Wal-mart, Publix and Winn Dixie (depending on specials, deals and staple items) so I couldn't wait to bring some new foods home and get creative in my kitchen.
This recipe is brought to you by: Spelt Berries
(Source)
Not a berry...but a whole grain! According to the Bob Red Mill package
"Spelt is a non-hybrid primitive relative of our present day wheat that dates more than 9,000 years. Spelt has a unique nutty flavor and because of its high water solubility, its vital nutrients are quickly absorbed into the body. Bob's Red Mill Spelt makes a pleasantly chewy hot, whole grain cereal and can be used in place of rice and other grains for a wide array of side dishes. When ground, spelt makes a wonderful baking flour that can be used in most recipes calling for wheat flour."
Here's the nutrition profile:
Ingredients: Whole grain Spelt (wheat)
Serving size: 1/4 cup raw (45grams)
Calories: 150
Total fat 1.5grams
Total Carbohydrates: 32grams
Dietary fiber: 4g
Sugars: 2g
Protein: 6g
Iron: 10% (based on a 2,000 calorie diet)
Excellent source of manganese
To prepare:
Add 1 cup spelt berries to 3 cups boiling water. Cover, reduce heat and simmer for 1.5 hours.
According to some articles, spelt does not seem to cause sensitivities in some people who are intolerant of wheat. Even though it has gluten, it is a different molecular make up which can be better digested and absorbed than regular wheat.
I love the heartiness of whole grains, especially at dinner. I really savour my dinner meal and I have learned to appreciate the time I put into preparing my dinner meal as I enjoy each bite. I find many people (myself included at one time many years ago) eat dinner too quickly or a meal that lacks satisfaction, only to long for what else is available because of boredom, an empty spot in the stomach or cravings (without room in the tummy).
Whatever inspires you in the kitchen, I invite you to get creative with Spelt Berries and discover a love for this whole grain. YUM!
Edamame, tempeh and mushroom stir fry with spelt berries
Edamame
Tempeh
Mushrooms
Orange sweet peppers
Low Sodium soy sauce (~1 tsp per person)
Mint leaves (fresh - 3 per person)
Olive oil
Spelt berries (prepare ahead of time according to package)
1. On non stick skillet, cook edamame, tempeh, mushrooms and pepper in 1-2 tbsp olive oil on low-medium heat until slightly golden brown.
2. Turn off heat.
3. Prepare a bowl with 1/3 cup spelt berries and top with your portion of veggies. Mix in soy sauce and top with mint leaves.
Have trouble with portion control??
-Eat slowly and be sure to have water with your meal
-Bulk up with veggies from the stir fry (always prepare extra for leftover for lunch the next day)
-Learn to love dark greens which can compliment any meal. Simply place a handful of washed, chopped dark greens (take your pic - there are lots of them out there!) under any meal for more volume and of course, more nutritional value.
-Give yourself time to digest the meal. Appreciate the meal you just put into your body and ask yourself if you are as hungry afterward as you were when you started your meal? Then ask yourself if you could eat an apple? If you say yes, eat an apple. If no, give yourself time to digest the meal and if you do get a little hungry an hour or two later, enjoy a small snack such as a few fresh delicious strawberries.