Recipe description
May 17, 2026
Spelt Berry Salad with Greens
A fiber-rich spelt berry salad for gentle gut health.
Leafy Greens
Protein Rich
Antioxidant Rich
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from spelt, greens, and berries.
- Colorful plant foods provide polyphenols and dietary diversity.
- Balanced with fiber, protein, and healthy fats from olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Spelt
6
serving spoon
Berries
1
bowl
Greens
2
bowl
Oil, olive
3
tablespoon
Lemon juice
6
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Cook the spelt berries according to package instructions until tender.
2
In a large bowl, combine mixed leafy greens and fresh berries.
3
Drizzle olive oil and lemon juice over the salad.
4
Add the cooked spelt berries and toss everything together.
5
Season with salt and black pepper to taste.
6
Serve immediately or chill for 30 minutes before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
12 g
Protein
60 g
Carbohydrates
9 g
Fiber
14 g
Sugar
14 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
What is spelt and why is it used in this salad?
Spelt berries are an ancient, chewy grain that adds fiber and a hearty texture to the greens and berries.
Does this salad contain gluten?
Yes, spelt contains gluten, so it’s not suitable for those with celiac or who need a gluten-free diet unless you swap in a gluten-free grain like quinoa.
Can I make this ahead for lunch?
Yes. Cook the spelt and wash the greens in advance; assemble the salad and add the dressing just before serving to keep greens fresh. Leftovers keep 2–3 days in the fridge.
How do I cook spelt berries?
Rinse, then simmer in water (about 2:1 water to spelt) until tender, usually 30–40 minutes. Soaking overnight can reduce cooking time.
How should I store leftovers?
Store components separately if possible; refrigerate within 2 hours of mixing; use within 2–3 days.
Is this salad vegan/dairy-free?
Yes. It’s plant-based and dairy-free; use a plant-based dressing if needed.
Can I customize with seasonal greens or berries?
Absolutely. Swap greens (spinach, kale, arugula) and berries (strawberries, blueberries, raspberries) to suit the season.
Is this salad good for digestion?
The fiber from spelt and greens supports digestion for many people; introduce fiber gradually if you’re not used to it.
What’s a typical serving size?
About 1 cup cooked spelt with greens per serving; adjust to hunger and energy needs.
What dressing works best?
A simple lemon–olive oil vinaigrette or light balsamic works well; keep it light so the greens stay crisp.
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