Tomato and Spelt Salad

Here is a great recipe for cooking with spelt!

Tomato and Spelt Salad (PDF)

• 1 cup whole spelt
• 2 green onions, thinly sliced
• 2 cups diced tomato
• 1 bunch arugula, torn
• 1/4 cup loosely packed torn fresh mint leaf

• 4 tsp red wine vinegar
• 1 small clove garlic, minced
• 1/2 tsp salt
• 1/4 tsp pepper
• 3 tbsp extra-virgin olive oil
• 1 cup cubed Feta cheese (optional)

1. Rinse spelt a few times in cold water.
2. In pot of boiling salted water, cook until tender but firm, 30 to 35 minutes. Drain and chill under cold water
3. Transfer to bowl along with green onions and tomatoes.
4. Add arugula and mint.

5. Whisk together vinegar, garlic, salt and pepper; gradually
whisk in oil.
6. Toss with salad.
7. Top with cheese (if using).

*Recipe from:


About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
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