February 03, 2023
Spelt Salad with Cinnamon Balsamic Vinaigrette
This warm salad features:
- Spelt berries: Spelt is an ancient grain and source of healthy complex carbohydrates. Spelt berries are an excellent source of fiber, manganese, phosphorous, magnesium, and copper + also provides iron, zinc, and thiamin.
- Apple: Apples are one of my favorite autumn fruits. They provide dietary fiber, vitamin C (an antioxidant), and phytonutrients. I also used apple to create natural sweetness in this dish.
- Kale: Kale belongs to the high-fiber cruciferous family (along with broccoli, brussels sprouts, cabbage, and cauliflower) and is super nutrient dense. Kahle is an ahhh-mazing source of vitamins K, A, and C, is rich in manganese and copper, and also provides vitamin B6.
- Walnuts: Walnuts are an awesome source of plant-based omega 3's, which help lower inflammation and decrease risk for heart disease. Walnuts also contain biotin, a B vitamin important for healthy hair and nails.
Ingredients
- 1 cup spelt berries or wheat berries
- 2 tablespoon extra virgin olive oil
- 1 tablespoon balsamic vinegar
- ½ teaspoon pure maple syrup
- ½ teaspoon cinnamon
- 1 clove garlic minced
- 2 teaspoon grapeseed oil or cooking oil of choice
- ½ onion diced
- 1 cup kale chopped
- 1 apple diced
- ½ cup walnuts
- 2 teaspoon fresh sage finely chopped
Instructions
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Add 1 cup spelt berries to 3 cups of boiling water. Cover, reduce heat, and simmer for 60-80 minutes. (Reduce cooking time to 40-60 minutes if grains soaked overnight.)
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While spelt berries are cooking, whisk together olive oil, balsamic vinegar, maple syrup, and cinnamon. Set aside.
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Heat oil in a skillet over medium-high heat. Add onion and cook until translucent, about 5-6 minutes. Add cooked spelt berries, kale, apple, and walnuts and cook for an additional 3-4 minutes. Toss with vinaigrette and transfer to serving bowl. Enjoy!