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Spelt is an easily digestible primitive relative of modern-day wheat, so it's not gluten-free, but it's high in soluble fiber and protein. You can eat it in its whole form, as spelt berries, or, as Jackie suggests, using spelt flour. She uses it to bake muffins, quick breads, and scones "to add more nutrition than if you use wheat flour alone."

Serving size: 1/4 cup dry spelt berries
Calories: 180
Carbs: 38 grams
Fiber: 5 grams
Protein: 7 grams

Serving size: 1/4 cup spelt flour
Calories: 120
Carbs: 22 grams
Fiber: 4 grams
Protein: 4 grams

Try these recipes:

• Banana oat muffins (sub in spelt flour)
• Spelt salad with veggies
• Spelt strawberry muffins