Hildegard's health food diet – 17 Recipes

Spelt constitutes a versatile, healthful family diet, since it tastes better than other grains and is suitable for both cooking and baking.   Its success depends on knowing how to use spelt in the kitchen in order to prevent and cure diseases.  An effective way to get spelt in the diet is with hot ground spelt cereal or home-made muffins for breakfast, a daily spelt kernel lettuce salad, spelt bread for lunch and spelt rice (cooked kernels) or spelt pasta for dinner.

1.  Cereal „Habermus" – for breakfast

2 cups water
1 cup coarsly-ground spelt, spelt flakes or spelt farina
1 apple, pared and chopped
1/3 cup cranberries or raisins
1/8 tsp. salt

Combine ingredients in a large saucepan and bring to a boil.  Reduce heat and simmer for 6 minutes, stirring occasionally.  Serves 2-4. Serve with brown sugar, maple syrup, cinnamon, galgant, chopped or ground almonds and coconut to taste.  Variation with berries.

2.  Spelt muffins

2 1/4 cups of spelt flour, fine or coarse in any combination<
1/4 cup brown sugar or honey
1 Tbsp. baking powder without aluminum
1/2 or less tsp. salt
1 1/4 cups milk
3 eggs, beaten
Tbsp. cold-pressed sunflower oil. 

Preheat oven to 425 degrees.  Grease and flour 12 muffin cups.  Combine all dry ingredients.  Add milk, eggs and oil and mix until moistened.  Fill muffin cups 2/3 full with batter and bake for 17 minutes, or until brown.  Variations: add 1/2 cup chopped almonds or 1/2 cup chopped dates or raisins, or 1/4 cup of each to batter before baking.

3.  Quick Swedish Spelt pancakes

1 cup spelt flour
1 tsp. baking powder without aluminum
1 tsp. salt
1 egg, beaten
1 cup milk, or milk and water mixture
3 Tbsp. cold-pressed sunflower oil, or oil and melted butter mixture

Mix ingredients together.  Let batter stand for a while before frying, the longer the better.  Grease fry pan lightly, but only the first time. Fry one side until bubbles appear, then turn.  Serve sweet with fruit, syrup, or sugar and cinnamon, or spicy with creamed mushrooms or spinach and melted cheese. 

4.  Banana bread

1/2 cup soft butter
1 cup or less brown sugar
2 eggs, beaten
2 cups spelt flour, fine and coarse mixed in any combination
1 tsp. baking soda
1/2 or less tsp. salt
2 to 3 ripe bananas, mashed
1/2 cup chopped almonds (optional)

Preheat oven to 350 degrees.  Cream butter and sugar; add eggs and beat well.  Add dry ingredients and finally bananas and nuts.   Mix well.  Bake in three 3 x 5-inch loaf pans or in one 5 x 9-inch loaf pan, well-greased.  Bake for 1 hour or until toothpick comes out clean. 

5.  Cinnamon coffee cake

1/3 cup soft butter
1 cup or less brown sugar
2 eggs, beaten
1 1/2cups spelt flour
1 tsp. baking powder without aluminum
1 tsp. cinnamon
1/2 cup milk

Preheat oven to 350 degrees.  Cream butter and sugar; add eggs and blend.  Add remaining ingredients and mix well.  Pour into an 8 x 8-inch or 9 x 9-inch well-greased baking dish.  Bake for 30 to 35 minutes.  Cool before cutting.

6.  Spelt bread

2 packages dry yeast or 1 cake compressed yeast
1 Tbsp. sugar
7 cups flour, fine and coarse, but at least 3 cups fine flour are necessary
2 cups water (good well water is preferred)
1 Tbsp. salt

Boil water and then let it cool to a lukewarm temperature.  Stir yeast and sugar, gradually adding lukewarm water.  Add about half the flour and the salt and beat well.  Add the remainder of the flour gradually to acquire a stiff dough.  It may require more or less than the 7 cups given in the recipe.  Knead 5 to 10 minutes until smooth and elastic.  Put dough into a buttered bowl and turn once to butter surface.  Cover with a towel and let rise until doubled, keeping it between 80 and 90 degrees F. during the entire time of rising.  It will take about 2 hours for the bread to rise. Preheat the oven to 350 degrees.  Grease two 9 x 5-inch loaf pans.  Punch down with your fist and divide into two parts.  Knead and shape into 2 loaves and place into loaf pans.  Cover again and allow dough to rise to top of pans.  Bake for 50 minutes.  Variations: add spoonfuls of fleaseeds, fennel, caraway, pellitory and/or mother-of-thyme for spicy bread. 

7.  Rapid White Bread- breadmaschine

1 cup (210 ml) water
1 1/2 tbsp sunflower oil
3 1/4 cups (375 g) unbleached white spelt flour
1 1/2 tsp salt
1 tbsp brown suger
1 tsp instant dried yeast
1 tbsp milk powder

Put water and sunflower oil into the baking pan, add the flower, and milk powder.  Put the salt and sugar in a separate corner of the pan.  Make a little hole in the flour and add the yeast without getting it wet.  Set the bread machine in a rapid setting and enjoy. 

8.  My sister's Light Wholemeal Bread

Approx. 1 cup white flour
Approx. 2 cups wholemealflour
1 cup water
1/2 cup yoghurt
1 1/4 tsp. Instant dried yeast
2 tsp. salt
1 1/2 tbsp.sugar
1 tbsp. of each lecithin, soy grid, sunflowerseeds

Put water and yoghurt into the baking pan, add lecithin, soygrid and sunflowerseeds, salt and sugar.  Add the flour and make a little hole in the flour and add the yeast without getting it wet.  Turn on the bread maschine (normal setting) and enjoy.

9.  Buttermilk Spelt Bread

1 cup  buttermilk
2 cups spelt white flour
1 cup  wholemeal speltflour
1 tbsp water
1 tbsp honey
1 tbsp sunflower oil
1 tsp. Instant dried yeast
1 1/2 tsp salt

Put the buttermilk, water, honey and sunflower oil into the baking pan of the bread machine.  Put the salt in one corner.  Add the flour and make  a little hole in the flour and add the yeast without getting it wet.  Set the bread maschine to the normal setting and enjoy. 

10.  Spelt coffee

Roast spelt kernels in a clean fry pan without oil until brown.  Remove 80 % of the kernels and continue roasting the rest until very dark. The resulting mixture is an excellent grain coffee.  Brew 1 to 3 heaping Tbsp. in water until brown in color.  Sieve and drink for breakfast to stimulate the bowel function.  Add a few fresh spelt coffee kernels to the old kernels every day until they begin to fall apart.  Then discard and begin anew. Regular coffee beans, finely ground or as an extract (instant coffee), affect the body in negative ways.   Coffee makes one dependent, unfree, addicted.  It undermines one's physical health, particularly the health of those with weak stomachs and heart infirmities.  Chronic coffee abuse stimulates and stresses the body. 

11.  Spelt rice

1 cup spelt kernels
2 cups good water
salt, optional

Add spelt and water in a large sauce pan and heat until boiling.  Simmer on very low heat, covered, for 30 minutes until liquid is absorbed.  Serve instead of rice or potatoes.  Or add to pancake batters or other dishes.  Use cold in salads and desserts.  Serves 4.   Spelt rice can be kept in the refridgerator for 2-3 days

12.  Spelt rice, Risotto

1 cup spelt kernels (Kernotto)
1 chopped onion
1 Tbsp. coconut oil
2 cups water or chicken broth

Fry onion in oil until glassy.  Add kernels and fry with onions.  Add liquid and simmer, stirring occasionally, until liquid is absorbed. Variations: add chopped garlic, carrots, green peppers, celery and/or tomatoes to taste. 

13.  Spelt Pilaf

1 cup spelt kernels
1 Tbsp. coconut oil
1 chopped onion
1/2 pound or more fresh mushrooms
2 cups chicken broth
1/4 tsp. black pepper
1/2 tsp. pellitory and mother-of-thyme
3 Tbsp. parsley, chopped

Fry spelt and onions in oil 3 to 4 minutes.  Add washed and chopped mushrooms and fry 5 more minutes.  Add broth and spices and bring to a boil. Reduce heat and cover.  Simmer for 40 minutes, stirring occasionally, until liquid is absorbed.  If pilaf becomes too dry during cooking, add 1/4 to 1/2 cup of water.  Remove from heat and stir in parsley. Variation: add 1/2 cup grated cheese shortly before removing from heat.

14. Spelt stuffing

1 Tbsp. butter
1 Tbsp. coconut oil
2-4 stalks celery, chopped
2 chopped onions
Giblets from chicken or turkey, chopped into small pieces
1 cup cooked spelt kernels (see above)
2 cups (approximately) spelt bread
1/2 cup water, milk or chicken broth, enough to moisten mixture
1 egg, beaten
1 tsp. mother-of-thyme and pellitory
2-3 tsp. sage
1/2-1  tsp. salt
1/2-1 tsp. black pepper

Fry onions and celery in butter and oil for 3 minutes.  Add giblets and simmer until they are cooked throughout.  In a large bowl mix bread with liquid; add egg and stir well.  Combine all ingredients, adding more liquid if necessary.  Knead well and stuff into chest cavity.  If there is too much stuffing, spread it around poultry in the baking dish.  It often tastes better with a crisp crust.  Follow roasting instructions. Variation: add chopped cooked chestnuts for an exclusive flavor. 

15. Meat Loaf

2 pounds lean ground beef
1 large onion, finely chopped
2-4 stalks celery, finely chopped
2 tsp. fresh parsley, minced
1 tsp. each, salt, mother-of-thyme and pellitory
1/2 tsp. each galangal, nutmeg, and black pepper
1 Tbsp. brown sugar
2 eggs, beaten
1 cup very coarsly ground spelt
1 cup cooked spelt kernels
1/2 cup broth or good well water
1 cup tomato sauce or whole tomatoes, sliced or mashed

Preheat oven to 350 degrees.  Mix all ingredients except tomato sauce in a large bowl, kneading well.  Pat meat loaf mixture into a greased 9 x 5-inch loaf pan.  Bake for 30 minutes.  Pour tomato sauce over meat loaf and return to oven.  Continue baking another 30 minutes or until brown and slightly pulled away from the sides of the pan.  Let stand for 10 minutes before cutting.  Serve with buttered spelt noodles. 

16. Meatless Spaghetti sauce

2 Tbsp. coconut oil
1-2 large onions, chopped
2-4 celery stalks, chopped
1 zucchini, chopped (optional)
1 green pepper, chopped
1-2 garlics, pressed
1 pound or more ripe tomatoes or 1 large can tomatoes
1 Tbsp. brown sugar
1 tsp. each, oregano and thyme
1/2 tsp. each, galangal and black pepper
salt to taste

Saute onions and celery in oil until glassy.  Add zucchini, if desired, and fry further until slightly brown.  Add rest of ingredients and simmer together on low heat for 20 minutes.  Serve over spelt spaghetti with Parmesan cheese.

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