Fragrant Banana Orange Speltmeal
Start your day with a wholesome and flavor-packed bowl of **Fragrant Banana Orange Speltmeal**, a delightful twist on traditional oatmeal. Made with nutty spelt flakes, creamy mashed banana, and the zesty brightness of orange juice and zest, this breakfast dish is infused with warm spices like cinnamon and cardamom for a comforting yet refreshing flavor profile. Perfectly balanced with optional natural sweeteners like honey or maple syrup, it’s topped with your choice of fresh fruits, nuts, and coconut for an added burst of texture and nutrition. Quick to prepare in just 15 minutes, this velvety speltmeal is not only nourishing but also beautifully aromatic, making it an ideal choice for a cozy morning meal. Perfect for those seeking a healthy, dairy-free, or plant-based breakfast option.
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Recipe Information
Ingredients
- 1 cup spelt flakes
- 2 cups water
- 0.5 cup milk (dairy or plant-based)
- 1 ripe banana (mashed)
- 1 tablespoon zest of an orange
- 2 tablespoons orange juice (freshly squeezed)
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground cardamom
- 1 tablespoon honey or maple syrup (optional)
- to taste fresh fruit (e.g., sliced banana, orange segments, or berries, for topping)
- to taste chopped nuts or seeds (e.g., almonds, walnuts, or chia seeds, for topping)
- to taste shredded coconut (for topping, optional)
Instructions
In a medium saucepan, combine the spelt flakes and water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low and let the spelt simmer for about 5 minutes, stirring occasionally.
Stir in the milk, mashed banana, orange zest, orange juice, cinnamon, and cardamom. Continue cooking for another 5 minutes, or until the speltmeal is creamy and the banana is fully blended into the mixture.
Taste the speltmeal and, if desired, add honey or maple syrup for extra sweetness. Stir well.
Remove the saucepan from the heat and let the speltmeal cool slightly for a minute or two.
Spoon the speltmeal into bowls and top with fresh fruit, chopped nuts, seeds, or shredded coconut as desired.
Serve warm and enjoy the fragrant, comforting flavors!
Nutrition Facts
Calories |
453 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 42 mg | 2% | |
| Total Carbohydrate | 74.8 g | 27% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 27.0 g | ||
| Protein | 12.7 g | 25% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 161 mg | 12% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 694 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
