This recipe uses Spelt, an ancient wholegrain considered more nutritious than wheat and any other modern grains. they are a healthy choice for wholegrain but are not gluten-free so not suitable for people with celiac disease or gluten intolerance.
Nutritionally, spelt is similar to wheat and is rich in iron, zinc and protein. It is high in fibre and can reduce risk of obesity, heart disease and type 2 diabetes and help with digestive health.
Spelt also contains significant amount of FODMAPs which can trigger IBS symptoms like stomach pain, gas, bloating, diarrhoea and constipation in people with poor guts.
Like most grains spelt also contain antinutrients. Anti-nutrients like phytic acid and lectins which prevent nutrient absorption and have been linked to gut lining damage and digestive discomfort. But these can be eliminated when cooked thoroughly.
Recipe for 2 people- see the full recipe on our youtube channel NutriBoom
https://youtu.be/kER9L5Bw1Ro
Ingredients:
- 1 x Leek
- 1x Lemon
- 120g Asparagus spears
- 120g Spelt
- 20g Basil
- 160g blanched peas
- 35g grated Italian cheese
- 1 cube or 11g vegetable stock
Prep:
Preheat oven to 180'C for 10 mins.
Boil a full kettle.
Steps:
Heat a pan with oil.
Add chopped leek to the pan.
Add salt (1 tsp) and sauté until slightly soft.
Dissolve the vegetable stock powder in 500ml boiled water.
Add spelt to the pan and cook for further 1 min.
Add veg stock and cook covered 15-20 mins or until fully cooked.
Prep the basil sauce - chop basil and crush in mortal pestle with salt and olive oil.
Add 1/2 lemon to the sauce.
Cut the woody bits of Asparagus and discard.
Now cut the asparagus tips, place on a baking tray and sprinkle some hard cheese.
For cheesy asparagus tips - bake the tips for 6-7 mins at 180'C.
Once the spelt is cooked add the blanched peas and remaining chopped asparagus stalks.
Cook for further 3 mins.
Serve the spelttoto by garnishing with cheesy asparagus tips, chopped basil leaves and black pepper.
Comment if you enjoyed this recipe!
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