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Spelt (also known as Farro in Italy), is an ancient grain that resembles brown rice in chewiness of texture and nuttiness of flavor.

It is an excellent choice for those that are on gluten-free diets, and has the versatility to be used like you would use potatoes, rice, pasta, or a cooked breakfast cereal such as oatmeal.

It is also high in fiber, protein, magnesium, antioxidants, and phytonutrients—and very easy to prepare. Simply cover the grain with warm water, and let sit for at least 8 hours, until the grains are softened. Add enough water to amply cover the dry grain, with enough water to allow for expansion.

Then cook over medium to medium-high heat, stirring constantly for about 5-10 minutes, or until desired consistency is obtained and grain is cooked. I generally do not add seasonings or sweeteners while cooking, as I make enough for several meals. I add Celtic Sea Salt, seasonings,honey, or stevia after it is cooked, and after determining how it will be used.

You will find endless options for this delicious grain, and I know it will become one of your favorites.

I love eating the hot, freshly made product, as a cereal for breakfast—or as a snack. Add a little honey or stevia to sweeten, almond or cashew milk to add creaminess, and some fresh fruit (like strawberries, blackberries, raspberries, and/or blueberries).

I make enough cooked spelt to last for several more meals, either in a kale salad (included below), as a side dish (like I would use rice), or in soup (like I would use noodles).

I use the cold cooked spelt in the kale salad below.

Kale Salad with Spelt (Farro)


  • kale (torn or shredded into small pieces)
  • dried cranberries—about a small handful (more or less to taste)
  • dry roasted sunflower seeds—about 1-2 tablespoonfuls (more or less to taste)
  • 1 fistful of cold cooked spelt (farro) … Crumbled and separated
  • ¼ cup broken pecans or walnuts
  • sliced cooked chicken breast (optional) and placed on top
  • Aged Balsamic Vinegar or Balsamic Glaze, (to taste)
  • Lemon flavored Olive Oil (to taste)

How to make:

  • Combine first 5 ingredients and toss together
  • Then add the lemon flavored olive oil with either the balsamic glaze, OR the balsamic vinegar (to taste)
  • Toss gently to evenly coat the ingredients
  • Place chicken slices on top, if desired, and add a little more of the glaze on top… Enjoy!
  • May also sprinkle in chia seeds, hemp seeds, ground flax seeds, or goji berries for an even more nutritious and healthy salad.

I often make enough salad (which includes the first 5 ingredients) to last for at least two meals.

It will keep for several days in a plastic bag without a problem—then add the dressing later.

The Balsamic Glaze and Balsamic Vinegar can be purchased in almost any grocery store, and a little goes a very long way—and keeps forever.

If you don’t have Lemon flavored Olive Oil, you can use fresh lemon juice with a little of the zest from the skin—combined with some plain, unflavored olive oil. You can also be creative, and make your own version of a balsamic / olive oil combination.

I don’t especially like the taste of kale by itself, and this way it becomes pretty tasty—plus I know I’m nourishing my body at the same time.

There is enough texture in this salad to make it interesting, and the balsamic glaze gives it a little sweetness to give the salad a unique, added flavor.

Just experiment and discover your own personal combination.