Like fashion, everything old is new again with food, and “ancient grains” like spelt are gaining traction. Cutting to the chaff, spelt has been around since the Roman Empire and contains vital nutrients, including a spectrum of B vitamins, magnesium, phosphorus and selenium — a mineral that has been shown to slow the aging process. Spelt is also a good source of fiber, which may improve your microbiome and gut health, according to a study in The American Journal of Clinical Nutrition. Though it does contain gluten, spelt can be easier to digest than other kinds of wheat, which is good news because its nutty flavor and resilient texture can create crave-worthy dishes. Here’s how to invite this ultra-nutritious comeback kid into your kitchen.


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1. Sub for rice in burrito bowls

To score twice as much iron for better brain function and optimal oxygen delivery.

In a large bowl, layer 1 cup cooked spelt, ½ cup black beans, ½ sliced avocado, ½ cup sliced cherry tomatoes, ½ cup cubed mango, ¼ cup chopped cilantro and 2 tablespoons pumpkin seeds. Add a dollop of sour cream and squeeze on lime juice (to taste).