banner
alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Spelt Blueberry Porridge

    Share

    Spelt Blueberry Porridge

    You can also use quinoa, kamut, or wheat flakes for this porridge. Reheat leftovers in a saucepan with a small amount of additional water or milk.

    Advertisement

    1 1/2 cups (350 mL) spelt flakes
    4 1/2 cups (1.25 L) water
    1 tsp (5 mL) cinnamon
    1/2 tsp (2 mL) nutmeg
    1/2 cup (125 mL) raisins
    1/3 cup (80 mL) sunflower seeds
    2 Tbsp (30 mL) sucanat or other raw sugar
    1/4 cup (60 mL) peanut or almond butter 2 cups (500 mL) blueberries

    Place spelt flakes, water, cinnamon, and nutmeg in medium saucepan. Bring to a boil, reduce heat and simmer for 12 minutes, or until most of the liquid has been absorbed but mixture is still creamy like oatmeal, stirring occasionally. Stir in raisins, sunflower seeds, and sugar; heat 2 minutes. Taste and adjust sweetness if desired.

    Divide among serving bowls and top with peanut or almond butter and blueberries.

    Serves 4.

    Each serving contains: 348 calories; 10 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 57 g carbohydrates; 6 g fibre; 8 mg sodium

    source: "Bowled Over", alive #352. February 2012

    Advertisement

    Spelt Blueberry Porridge

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.