For the spelt rice Cook the basmati rice and the spelt separately in salted water. The basmati rice needs about 10 minutes, the spelt about 30 minutes. The spelt gets a particularly beautiful color if you color the cooking water with 2 teaspoons of paprika powder.
You can continue with the next steps while the food is cooking.
pan-fried dish variant Heat the rapeseed oil in a pan. Crush the garlic cloves with the back of a knife and add them to the pan with the rosemary sprig. Add the aroma to the oil at a low temperature. Mix the two types of rice in the pan with the flavored oil, fry briefly and season with salt and pepper.
The original recipe uses 4 tablespoons of olive oil instead of 1 tablespoon of rapeseed oil for 2 portions.
rice-spelt tartlet variant In a pan, flavor rapeseed oil with garlic and rosemary and season with salt and pepper. Pour the hot, cooked spelt rice and basmati rice into a round dish in layers and press each one down firmly. Then slide the tart out or turn it out and serve on a plate. Spread the hot oil over the tarts.
The original recipe uses 6 tablespoons of olive oil instead of 1 tablespoon of rapeseed oil for 2 portions. Motivation (apple symbol) and link to the original recipe can be found directly above the recipe picture.
For the wild garlic spinach Wash the wild garlic and chop it roughly, steam it briefly with a little water and let the wild garlic collapse at a medium temperature. Season with salt and pepper.
In the original recipe, you use salt and pepper as well as seasoning. Olive oil (from step 2 or 3) is used in addition to the water.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
The healthy version of the spicy rice-spelt tarts with wild garlic and spinach is significantly lower in fat and can also be served as a pan dish.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers several times the average daily requirement of vitamin C and manganese as well as a good 70% of the daily requirement of iron and vitamin A. We were able to reduce the fat content to 14% through our adjustments. We were also able to balance out the unfavorable ratio of omega-6 to omega-3 fatty acids, which is now 3:1, below the targeted maximum value of 5:1. You can find more information behind this motivation at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Canola oil or olive oil: Canola oil has a better ratio of omega-6 (LA) to omega-3 fatty acids (ALA) than the olive oil used in the original recipe. For comparison, olive oil has a LA:ALA ratio of 11-12:1, whereas the ratio of the two fatty acids in canola oil is only a little more than 2:1.
Basmati rice: Basmati rice is a long grain rice and is characterized by its loose character and its characteristic aroma, even when uncooked. The basmati grains are narrower in relation to their length than other long grain varieties.
Spelt: Spelt is a close relative of soft wheat. However, there are differences in the gluten composition. For example, spelt does not contain ω-gliadin, which has been identified as the main trigger for allergic reactions. However, there are only minimal differences between spelt and wheat in terms of the content of ingredients, which probably do not go beyond the natural range of variation. Only the silica content of spelt is significantly higher than that of wheat.
Rosemary: Rosemary leaves have been experimentally proven to have healing effects. Rosemary stimulates circulation, is antiseptic and thus acts as a kind of natural antibiotic, has an antispasmodic effect on the intestines and bile ducts, and relieves pain.
Wild garlic: Wild garlic is very well known as a vegetable, spice and medicinal plant. The entire plant is edible, but the leaves are the ones that are used most often. When the leaves are still small, they are very tender and particularly aromatic. If the wild garlic is in bloom at the time of harvest, the leaves are usually also a little firmer. In spring cooking, it is enjoyed as a soup, in salads, as a vegetable or as a spice. If it is heated, the sulphurous substances change and it loses its special garlic-like taste.
Tips
Collecting tips for wild garlic: Wild garlic can be found wild in almost all of Europe and is in season in Switzerland from March to May. It is known that there is a risk of confusion with the extremely poisonous leaves of the lily of the valley, the autumn crocus and the spotted arum. The typical smell that arises when the leaves are rubbed can be used to identify wild garlic. However, this only helps at the beginning, as the smell sticks to your hands. Another option is to look at the leaves. While the autumn crocus and the lily of the valley have several leaves on one stem, wild garlic only has a single leaf per stem.
Alternate preparation
Quick dish and spinach:As a quick pan dish if you still have rice and/or cooked spelt from the day before. Outside of the wild garlic season, use leaf spinach and refine with wild garlic pesto. (Gabriele-Verlag)
