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.

Nutriscore Rating: 74/100

Prep Time:5 mins

Cook Time:10 mins

Total Time:15 mins

Servings: 2

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)
• 0 to taste fresh fruit (e.g., sliced banana, orange segments, or berries, for topping)
• 0 to taste chopped nuts or seeds (e.g., almonds, walnuts, or chia seeds, for topping)
• 0 to taste shredded coconut (for topping, optional)

Directions

Step 1

In a medium saucepan, combine the spelt flakes and water. Bring to a boil over medium-high heat.

Step 2

Once boiling, reduce the heat to low and let the spelt simmer for about 5 minutes, stirring occasionally.

Step 3

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.

Step 4

Taste the speltmeal and, if desired, add honey or maple syrup for extra sweetness. Stir well.

Step 5

Remove the saucepan from the heat and let the speltmeal cool slightly for a minute or two.

Step 6

Spoon the speltmeal into bowls and top with fresh fruit, chopped nuts, seeds, or shredded coconut as desired.

Step 7

Serve warm and enjoy the fragrant, comforting flavors!

Nutrition Facts

Serving size	1016.4 grams (1016.4g)

Amount per serving	% Daily Value*
Calories	913

Total Fat 28.70g	37%
Saturated Fat 11.60g	58%
Polyunsaturated Fat 0.00g
Cholesterol 10mg	3%
Sodium 82mg	4%
Total Carbohydrate 149.10g	54%
Dietary Fiber 22.30g	80%
Total Sugars 53.10g
Protein 25.10g	50%

Vitamin D 50IU	250%
Calcium 297mg	23%
Iron 6mg	33%
Potassium 1373mg	29%

*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.

Source of Calories

Fat: 27.0%

Protein: 10.5%

Carbs: 62.4%