Surprisingly Good Cream of Spelt
If you have hungry tummies to feed in the morning with a few extra minutes to spare, then you’ll want to try this surprisingly good cream of spelt cereal. It’s wholesome, filling, and customizable to suit a variety of tastes.
My son loves cream of wheat for breakfast. I was paring back on using wheat in our house, substituting with other grains whenever possible, and my son really missed his cream of wheat. I thought, well I should just buy it since he enjoys it so much. He doesn’t need to eat it every day.
I then came across a recipe for creamed einkorn cereal. Then it dawned on me that I could probably make a cream of spelt cereal!
The first time I made it, it was a hit. I served it with blueberry compote, toasted pecans, hemp hearts, and almond milk. My kids thoroughly enjoyed it, telling me it was just as good as cream of wheat.
It takes about 10 minutes longer to cook than cream of wheat, but it’s worth the extra time for the nutty flavour and nutritional benefits. Spelt is higher in protein, B vitamins, and magnesium which are important for a variety of functions such as energy production, supporting heart health, and mood regulation.
What is Spelt?
Spelt is an ancient grain thought to be a hybrid of emmet wheat and goat grass. While it is a type of wheat, it differs from the common wheat we are accustomed to eating today. Common wheat has been subjected to several hybridization experiments since the 1950s that have changed its gluten structure, making it difficult for many people to digest. On the other hand, spelt has remained virtually the same since Biblical times. Spelt has a slight nutty taste and can be used in many of the same recipes as wheat.
Is Cream of Spelt Cereal Gluten-Free?
No, spelt is not gluten-free. The gluten it contains, however, is more brittle, more water soluble, and easier to digest than that found in common wheat. While it is not suitable for those with celiac disease, those who are sensitive to gluten can sometimes tolerate spelt because of its weaker gluten structure.
Why You’ll Love It
Aside from being high in B vitamins and magnesium, and easier to digest than wheat, spelt has many nutritional benefits. It is a good source of fibre with 7.5 g in 1 cup of cooked spelt. Fibre is important for improving digestion and relieving constipation, diarrhea, bloating, and gas.
It is also lower in FODMAPs than wheat which is why some people tolerate it better. FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or in other words, short-chain carbohydrates that are not well absorbed in the digestive tract. Foods containing these can exacerbate the symptoms of irritable bowel syndrome.
Spelt is rich in zinc, iron, phosphorus, manganese, and thiamine. While these are all important nutrients, thiamine is typically quite low in other cereals, making spelt one of the few that contains significant levels of it. Thiamine is important for reducing anxiety and stress and boosting the immune system.
Spelt also boasts a low glycemic index (GI), meaning its energy is released slowly. This may help you feel full longer, assist in weight loss and management, and decrease the risk of developing type II diabetes, heart disease, and stroke.1
And on top of all these benefits, cream of spelt cereal is delicious, contains few ingredients, and is easy to prepare!
Ingredients
- Spelt berries
- Plant-based milk or water – I use almond milk
- Salt
- Toppings – berry compote, maple syrup, pumpkin seeds, nuts, bananas, flaked coconut, flaxseed, and nut or seed butters are all great choices
Tools You May Need
Flour mill or Vitamix – I don’t own a flour mill so I use the Vitamix dry grains container to grind the spelt berries
Pot, medium-size
Wooden spoon
Dry measuring cup
Liquid measuring cup
How to Make Surprising Good Cream of Spelt Cereal
Bring the milk or water to a boil. Add a dash of salt.
While heating the milk, mill the spelt berries. Grind them until they make coarse flour. I have not tested this recipe with finely milled spelt flour which would alter the texture of the cereal.
Add the coarsely milled spelt to the boiling milk slowly, stirring while adding it. Reduce the heat to a simmer.
Simmer the spelt cereal for 13 minutes, stirring occasionally. If it gets too thick, add some water or milk.
Serve cereal in bowls with desired toppings.
Enjoy!
Notes
- Toasting the spelt flour enhances the nutty flavour but is optional. Feel free to skip this step if you’re short on time
- While spelt contains a more digestible form of gluten than common wheat, it is not gluten-free. It is not suitable for those with celiac disease, but may be tolerated well by those with low gluten sensitivities
- Cooking time may vary depending on whether you’re using spelt flakes, flour, or coarsely-ground spelt. Watch and adjust the time as needed
- Experiment with different spices such as nutmeg, cinnamon, and cardamom to elevate the flavour!
- This recipe is best enjoyed warm, but it can be refrigerated for up to two days and reheated with a little milk or water
Surprisingly Good Cream of Spelt Cereal
Equipment
- 1 Grain mill or Vitamix any blender will do
Ingredients
- 1 cup spelt berries or course spelt flour or spelt flakes
- 3 cups almond milk/water or any plant-based milk
- ¼ tsp salt
Instructions
- Bring 3 cups of plant-based milk or water to a boil
- While milk is heating up, grind spelt berries to a coarse flour using a grain mill or Vitamix (or any blender)
- Optional: for a nuttier flavour, lightly toast the spelt flour in a dry pan over medium-low heat for 2 – 4 minutes. Stir frequently to avoid burning.
- Add salt to the milk once it has boiled, and then add the flour gradually while whisking.
- Reduce the heat to low and simmer for 10-12 minutes until cereal is thickened, stirring frequently. If the cereal becomes too thick, add more milk or water.
- Transfer the cereal to bowls and add your favourite toppings. Fresh fruit, berry compote, maple syrup, honey, cinnamon, pumpkin seeds, flaxseed, toasted nuts and coconut, and more milk are all great options!
- Enjoy warm!
Notes
- For a thicker cereal, use less liquid or cook longer. Add more milk for a creamier texture.
- This recipe works well with dairy milk, almond milk, oat milk or any other plant-based milk.
- This cereal can be made with other grains such as kamut and einkorn.
- August 09, 2024 the glycemic index (GI). DiabetesCanadaWebsite. (n.d.). https://www.diabetes.ca/resources/tools—resources/the-glycemic-index-(gi)#:~:text=A%20low%20GI%20diet%20can,feel%20full%20longer
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