Spelt is an ancient grain that adds heft and a nutty flavour to this baby kale salad. Dress it with a herbed honey mustard vinaigrette.

Yield: Serves 8.



  • 1 2/3 cups spelt
  • 8 cups water
  • 3 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 tbsp liquid honey
  • 1 tbsp chopped fresh thyme or 1 tsp dried thyme, crumbled
  • 1/4 tsp salt
  • 1/3 cup extra-virgin olive oil
  • 1 pkg (5 oz/142 g) baby kale, chopped
  • 1/2 cup chopped fresh mint
  • 1/2 cup chopped fresh parsley
  • 1/2 cup crumbled feta cheese
  • 1/2 cup dried cherries
  • 1/2 cup sunflower seeds, toasted
  • 1/4 cup chopped shallots


  1. Combine spelt and water in a Dutch oven. Bring to a boil. Reduce heat and simmer, covered, until spelt is tender but still slightly chewy, about 55 minutes; drain and cool completely.
  2. To prepare dressing, whisk together vinegar, mustard, honey, thyme and salt until combined. Gradually whisk in oil until blended.
  3. Combine spelt, kale, mint, parsley, cheese, cherries, sunflower seeds and shallots in a bowl. Add dressing and toss to combine.
Nutritional analysis per serving:

318 calories, 16 g fat, 9.7 g protein, 39.4 g carbohydrate, 9 g fibre, 243 mg sodium


Spelt is an ancient grain with a chewy texture and nutty flavour. Look for it in natural food stores or specialty food stores.

Baby kale is more tender and mild in flavour than mature kale. It is often used as a salad green. Look for it in the produce section of grocery stores where packaged greens are sold.