What Is Spelt?
You may have heard folks refer to spelt as the Italian grain “farro,” which always puzzled me because they look very different. (Where’s Mario Batali when you need him? I bet he would know.) After doing some research, I’ve figured out they’re not the same grain despite what you might read in some cookbooks and magazine articles. Spelt takes much, much longer to cook, so if you try to use them interchangeably, you’ll have some major issues when it comes to cooking times. I actually found this amusing New York Times Magazine article where the author ran into that exact problem.

But back to spelt — you can find this grain in most health food stores (I get mine at Whole Foods) and it comes as whole kernels (or “berries”) or ground flour. Spelt flour is often used in breads, muffins and cookies — you may even see it in the packaged baked goods at your health food store. Some grocery stores carry spelt pasta and whole-grain cereals that feature crunchy spelt flakes. It has a nutty flavor, similar to whole wheat.

Spelt flour is also lower in gluten than wheat flour, which means some people with wheat sensitives may be able to enjoy it as a wheate alternative. If you have a gluten intolerance, however,  skip it.

Why Is Spelt “Healthy Eats”?
Spelt is similar in calories to other whole grains like brown rice; one cup of cooked spelt has 245 calories, 8 grams of fiber and 11 grams of protein. It also contains 13% of your daily needs for thiamin and 25% of daily niacin — both are important B-vitamins that help with energy production. Spelt flour also contains more iron than whole-wheat flour.

What To Do With It?
You can use spelt berries in any recipe that calls for cooked grains like rice, quinoa or wheat berries; they work well for side dishes, salads and hearty soups. To prepare, soak the berries overnight, drain, rinse and then cook them for about an hour in boiling, salted water.

As for baking, you can replace some or all of the flour in a bread or muffin recipe with spelt. It will give the food a sweet, nutty flavor and an extra dose of protein and vitamins. I like to use spelt flour in carrot, apple or pumpkin muffins. Experiment with your favorites to see what works best.

Recipes to Try:
• Spelt Wheat, Pear and Watercress Salad
• Spelt Muffins
• Spelt Bread

The Recommendations
There are some foods that are just high in sodium, period. Bacon, bouillon cubes, mustard, olives, pickles, sausages and smoked fish are just a few of the more popular ones. Salt is used as a flavor enhancer and as a preservative to lengthen the food’s shelf life and decrease bacterial growth. According to the Dietary Guidelines for Americans, we should only get 2,300 milligrams of sodium a day maximum — that’s about as much as 1 teaspoon of table salt. For folks diagnosed with high blood pressure, the daily sodium limit goes down 1,500 milligrams (around two-thirds of a teaspoon of salt). That’s not a lot!

Reading the Nutrition Facts
Reading the label can get tricky. Don’t fall for the oldest trick in the book (or on the package in this case). If an item says “reduced sodium” (a.k.a. “lower sodium”), it means that the item contains at least 25% less sodium than a “regular” version, but it could still have some heavy doses of salt in it. It’s best to read the Nutrition Facts panel and look at the total milligrams. A food or drink typically is “low sodium” if it contains 140 milligrams of sodium or less per serving — that’s what you should be looking for.

Breads, Crackers, Hot and Cold Cereals
Check the labels on these types of products to make sure they meet the “low sodium” criteria (remember: 140 milligrams or less). Here are a few brand names that make the cut, although there are many more out there:

• Pepperidge Farm Stoneground 100% Whole Wheat Bread
• Vermont Bread Company Organic Multigrain Bread
• Kashi’s TLC Stoneground 7 Grain Crackers
• Ryvita Crispbreads
• Old Fashioned Quaker Oats
• Fiber One cereal
• Post Shredded Wheat
• Kashi Go Lean cereal

Fruits and Veggies
When it comes to produce, it’s the canned veggies that top the high-sodium hit list. Fresh fruits and veggies are always your safest bet, but we know canned is convenient. If you turn to pre-packaged, here are some ones we like:

• Del Monte’s “No Salt Added” veggies
• Many Trader Joe’s brand veggies, including organic green beans and organic peas

Dairy, Especially Cheese
You may be more worried about the high fat content, but sodium is another biggie in cheese. Here are a few companies that sell low-sodium versions:

• Some Organic Valley cheese varieties such as Mild Cheddar
• Some Horizon cheese varieties including Organic American Singles

Canned Legumes and Fish
Again, with canned foods, you need to be on the lookout for high sodium contents. Salt is key to preserving canned foods like beans and tuna. Lower sodium choices might be:

• Starkist Low-Sodium Tuna
• Eden Organic — all varieties of beans
• Westbrae Natural Organic — all bean varieties

Snacks
They don’t call them “salty snacks” for nothing. Check out your favorite packaged, crunchy snacks — pretzels, baked chips, nuts. whatever. Their sodium content might shock you. And the more you munch, the more salt you get. Here are some better choices (notice that they’re all “unsalted”):

• Terra unsalted potato chips
• Guiltless Gourmet unsalted chips
• Snyder’s Mini Unsalted Pretzels

Just Ask!
Some stores such as Trader Joe’s and Whole Foods have created a low-sodium list of all their foods to make your life easier. Trader Joe’s offers their online here, whereas your local Whole Foods has their list in store. Your local grocer may have their own similar list, and if not, suggest that they do it!

Breads, Bagels and Rolls
Most items in the bakery look freshly baked, but are they? Chances are they may not be. To be sure, ask the person manning the counter if the items are made in the store, from a nearby bakery or shipped in from a factory. Many breads are baked off-site and frozen, only to be warmed up when they get to the market so they have that “freshly baked” feeling.

Breads baked somewhere else will typically have a food label — use this to check if they are a healthier choice than packaged varieties in the bread aisle. If you’re lucky to have freshly baked breads, choose one kind that you really enjoy. If they’re shipped in, you might also hit up your farmers’ market or make your own instead. You can store freshly baked bread in the fridge or freezer to keep it fresher longer.

Muffins and Pastries
A large muffin can weigh in at around 400 calories with tons of saturated fat and loads of sugar. Be especially wary of low- and non-fat varieties that use lots of extra sweetener to replace the missing fat. I tend to choose mini muffins that max out at about 50 calories each. If I’ve got a breakfast date at a grocery store like Whole Foods (they have seating available), I’ll choose 1 or 2 mini muffins and grab a fresh fruit or non fat yogurt. I’d rather go for smaller amounts of the real deal than fat-free versions that may not be as delicious.

Other pastries like danishes, donuts and scones can have upwards of 450 calories each, but vary depending on how much filling is used and the size of the pastry. Choose donuts without the creamy filling to skim calories. Some stores may also offer donut holes; they’re typically around 70 calories each. Just don’t overeat them!

Cakes, Cookies and Pies
Occasional sweet treats can be part of a healthy, balanced diet. Some of my faves are chocolate cake, fruit tarts and, of course, chocolate chip cookies. My new favorite birthday cake is strawberry shortcake. I buy it once in a year for my special treat. For the house, I’ll buy the smaller-sized goodies like bite-sized brownies or cookies, but only one package or enough for 2 cookies per person. When I purchase a cake, I ask for the smallest size, which is typically 6 inches. Meringues and biscotti (twice-baked cookies) are also better choices and tend to be lower in calories and fat than other cookies. But remember that even if they’re marketed as “fresh,” these pastries might be factory-made and shipped in. If they’re pre-made off site, you can always check the label for added preservatives and calorie content.

And, of course, you can always bake your own treats. Here are some delectable summer sweets to try.

TELL US: What’s one thing that always trips you up in the bakery section?

The results are in…

NOTE: Below we list the brand, give the bread a rating (5 being the highest) and share the total calorie and fiber per slice (two biggies for breads).

Martins Whole Wheat Potato Bread
Rating: 3.5
Nutrition Info (Per Slice): 70 calories; 4 grams of fiber
Our Take: Made with a combo of whole-wheat and potato flour, this was a soft-style bread with decent flavor and texture (it was even better toasted); some of us noticed a slight bitter aftertaste. Sugar is low on the ingredient list, and we’re impressed with the fiber content (the highest of the bunch!). There are some preservatives and thickeners like calcium propionate and guar gum, but that happens with packaged breads sometimes. I served this toasted with salmon burgers instead of hamburger buns, and they were a big hit with my husband and me.

Pepperidge Farm 12 Grain Farmhouse Bread
Rating: 3
Nutrition Info: 120 calories; 3 grams of fiber
Our Take: This bread was very soft (almost too soft), and the flavor reminded us of plain ol’ white sandwich bread with a slight crunch from some nuts and seeds. Despite the “12 Grain” in the name, this bread isn’t made with whole grains (many multi-grain breads aren’t). Tell-tale sign: Ingredients like “wheat flour” instead of “whole-wheat flour” mean a bread is made with refined, more processed grains. This bread is also sweetened with high-fructose corn syrup.

Food For Life Ezekiel 4:9 Sprouted Whole Grain Bread
Rating: 4
Nutrition Info: 80 calories; 3 grams of fiber
Our Take: This was the biggest surprise to our testers. Even folks that aren’t fans of grainier, dryer sprouted grain breads may like this one. Toasted with a bit of jam made it even better. Instead of grinding dried grains into flour, sprouted grain breads are made from the germinated sprouts of grains like wheat, barley and millet; many believe these sprouts provide more vitamins and nutrients (learn more at the Food For Life website). Overall, this was a tasty, flourless bread with no preservatives or sweeteners.

Arnold 100% Whole Wheat Bread
Rating: 4.5
Nutrition Info: 110 calories; 3 grams of fiber
Our Take: This loaf was the overall favorite — a good, standard whole-wheat bread for toast, sandwiches and even French toast. Toby’s kids were asking for seconds. Like most store-bought breads, it contained some sugar and the preservative calcium propionate. Oh and it made some finger licking-good grilled cheese and tomato.

Alvarado Street Bakery Sprouted Soy Crunch Bread
Rating: 4
Nutrition Info: 90 calories; 2 grams of fiber
Our Take: Another good sprouted grain option. Like Ezekiel, this bread was grainy and tasted better when toasted. The soy ingredients (toasted soy nuts, soy beans and soy flour) and touch of molasses for sweetness gave it a unique flavor. A word of warning about these sprouted breads: They tend to get moldy faster because they don’t have preservatives. Store them in the refrigerator or freezer to keep them fresher, longer.

TELL US: Agree? Disagree? What do you think?

Nutrition Basics
Store-bought breads provide tons of B-vitamins and selenium and have around 80 to 110 calories per slice. Basic bread (without sugary glazes or lots of add-ins) is also low in fat with no cholesterol. The fiber content depends on the type and variety of bread you choose.

Whole Grain vs. Refined
All grains are made of three parts: the large endosperm (where protein and carbs are found), the germ (which contains fat and some B-vitamins) and the bran (outer layer with fiber and vitamins). When bread is “whole grain,” it means the entire grain is left in tact. When it’s “refined” or “milled,” the bran is removed, as is some of the germ. This is why white bread contains no fiber — it has no bran in it. Whole wheat and whole rye are some common whole-grain breads, but reading the label is key to making sure you’re getting the real deal.

Read the Label
If you buy the right bread, it’s an easy way to get some healthy whole grains, but don’t be fooled by fancy words on food labels. Make sure the first ingredient listed has the word “whole” — like whole rye, whole wheat or whole cornmeal. Be wary of product that say “made with whole grains,” “made with whole wheat” or even “multigrain” — this means only a small percent of the bread contains whole grains (not enough for any significant health benefits). Don’t be dupped by packaging that says “contains wheat flour” or “contains unbleached flour” — that doesn’t mean it’s whole grain either.

Hidden Ingredients
Finding bread without high-fructose corn syrup listed in the top 4 ingredients is tough. Finding bread completely free of the sweetener can be even more challenging. Sometimes you may also see cheese added to the mix. Read the ingredients carefully, especially if you have a dairy allergy.

Here’s a rundown of some common breads you can find:

• Whole Wheat: Look for the words “100% whole wheat” on the package, and the ingredients should list “whole-wheat flour” as the first ingredient.
• Multigrain: As the name implies, it’s made from many grains — this doesn’t mean that they’re whole grains. Even if the package says that it contains wheat — it may only make up 2 or 3% of the bread. If the label lists “enriched wheat flour” as the first grain, it’s not the real deal.
• Brown Bread: Just because it’s brown doesn’t mean it’s healthier. Many companies add food coloring or molasses to create that brown color. Check the ingredients for the word “whole,” especially for brown breads like pumpernickel.
• Potato Bread: This isn’t a good choice if you’re looking to up your fiber — it barely has any. Plus, potato flour is usually the fifth or so ingredient (”enriched wheat flour” is typically the first ingredient and there’s often dairy in there). Calories range from around 80 to 100 per slice, so watch your portions, too.

What To Choose
Aim for 110 calories or less per slice and at least 3 grams of fiber. If you have the time, bake your own — you can freeze extras for later. But so you don’t have to stand in the bread aisle for hours, here are some packaged breads we like:

• Miltons Baking
• The Baker
• Vermont Bread Company
• Trader Joe’s English Muffins

TELL US: What’s your bread of choice?

Banana Basics
Originally from Southeast Asia and India, bananas are cultivated in more than 170 countries these days — especially warm, humid areas. Unlike most other fruit, bananas ripen better off the bush (yes, they come from a bush, not a tree), so they’re picked and shipped while still green. You’ve probably seen banana bunches at the grocery store — that’s exactly how they grow. Although there are hundreds of banana types, the most popular U.S. variety is the bright yellow Cavendish. Some other varieties include red, dwarf (or finger), manzano (apple-flavored) and orinoco (with a hint of strawberry). You’ll have to look a lot harder to find those.

Nutrition Info
One medium yellow banana has 109 calories and is an excellent source of vitamin B6 and a good source of potassium, fiber and vitamin C — all nutrients associated with a healthy heart. Research has linked the soluble fiber in bananas (4 grams each) to lowering your “bad” cholesterol (LDL). Other studies show that vitamin B6 is good for your heart because it helps reduce homocysteine, an amino acid that, at high levels, can lead to blocked arteries.

Cooking with Bananas
Bananas add great flavor to desserts — one classic, beloved dish is banana bread. Unfortunately, even with a fruit in the name, it’s not always the lightest treat. It took a while, but I did find a healthy banana bread that uses applesauce in place of the butter or oil. Instead of about 1 cup of oil or butter, use 3/4 cups of applesauce (1 cup of butter is equal to about 2 sticks).

One of my other favorite — and simple — desserts is baked bananas with cinnamon and honey. I also found this scrumptious recipe, where you roll sliced fresh bananas in cocoa powder and shaved coconut — delicious! Ellie Krieger has some really great frozen, chocolate-covered banana pops. The kids will love you if you serve those on a hot day.

If you’ve overstocked on bananas, freeze them! Some people pop the whole fruit in the freezer, but it’s best to peel and slice them first and place in an airtight container or plastic bag. Frozen banana pieces go great in smoothies. I like to mix 6 ounces of non-fat Greek yogurt, a bit of skim milk, a frozen banana and whatever berries I have lying around.

Bananas are perfect for fruit salads, too — I like to combine bananas and kiwi. I also just found this banana-orange relish recipe that works well on fish like halibut or mahi-mahi.

Keep Them from Turning Black
When ripe, you can keep your bananas in the refrigerator (I prefer mine cold), but the peel turns black pretty quickly. The trick? Brush your bananas with lemon juice before placing them in the fridge. But don’t douse them in lemon juice; they may over ripen before you have time to eat them. You can store your bananas at room temperature, too — it just depends on your preference.

Shopping Tip: Choose bananas that are evenly colored with tiny brown specks (indicating ripeness). Bananas that are green at the tips still need time to ripen and should be kept uncovered at room temperature (around 70ºF). To speed up ripening, put a banana in a brown paper bag.

Banana recipes to try:
• Healthy Banana Bread
• Cocoa Nut Bananas
• Bananas in Brown Sugar-Rum Sauce
• Banana Kiwi Salad
• Banana Cream Pie
• Chocolate-Covered Banana Pops
• Roasted Halibut with Banana-Orange Relish

The Carb Question
There’s no need to fear bread — especially the whole-grain varieties. Whole-grain breads are full B vitamins, iron and hunger-fighting protein and fiber. Often carbohydrates such as bread are the first to go on low-carb diets, but this puts dieters at a serious disadvantage because carbs are the body’s primary source of energy. And just so you know, bread has about 80-100 calories per slice. Just like other foods, it’s all about moderation.

Experiment with Ingredients
No matter what kind of bread you’re making, flour is most likely on your ingredient list.
Increase fiber and protein by using a combination of whole-wheat and all-purpose flours. Often using all whole-wheat flour makes breads tough, so the combo is key. Experiment with other types of flour and whole grains such as spelt flour (also made from wheat), brown rice flour and corn meal (corn is a whole grain too, ya know). Nuts and seeds add great texture and flavor to healthy bread recipes. Just use a little (about 1/4 cup for the recipe) to avoid adding too many extra calories — save those for spreads, dips and sandwich toppers.

An added bonus to making your own bread is there are no preservatives. Ever notice how a bakery-fresh baguette goes stale in a day, but a loaf of grocery store sandwich bread lasts for weeks? There’s nothing wrong with a loaf of whole-wheat bread for weekly lunches, but store-bought breads always contain some preservatives. So when you’re in the mood to bake, utilize the freezer. You’ll get more mileage out of the recipe, and this will also help stop you from eating everything you made that day. Store baked breads (wrapped tightly) in the freezer for up to 6 months. If you’re planning on using the bread within a few days, you can just refrigerate it. Give it a quick toast, and it will be good as new.

Quick Breads
Quick breads are convenient and time saving. Since they typically don’t contain yeast, you don’t have to wait for the dough to rise. Their consistency is often more cake-like but delicious nonetheless. Make a batch of corn bread or corn muffins to serve with a chili, barbecue fare or a brunch spread. Try baking bread with beer to serve with a soup or stew.

Pizza
In my humble opinion, there’s something so rewarding about making your own pizza dough. Here’s a no-fail, thin-crust recipe I use all the time. If you’re in the mood for something more deep-dish style, try a light and airy foccacia. You can keep the calories under control by using fresh veggies for toppings and a light sprinkling of cheese. Watch the portions, too — serve small slices of pizza or foccacia along with a large salad for a healthy and complete meal.

Rolls and Loaves
If you’re in the mood for some traditional whole wheat rolls, try this recipe for soft whole wheat rolls — they’re great for sandwiches, burgers, tuna melts or for dunking into soup. Thin slices of toasted bread are good for bruschetta or grilled cheese. Try a whole wheat Irish soda bread to get the effect.

Think Outside the Bread Box
Get creative! Honey whole wheat pretzel sticks make a great snack and scallion flat breads (made on the stove top) will work for wraps, soft tacos and fajitas.

Your Equipment
Bread machines can help make baking a breeze — they are especially good for loaves of basic sandwich breads. For bread dough that requires a lot of kneading, make sure you have a flat work surface that you can flour well to prevent sticking. Bowl scrapers and bench scrappers can also come in handy when transferring dough from work surface to baking vessel. A good serrated knife is also a must-have for easy slicing.

Recipes to try:
• Quick Corn Bread
• Sour Cream and Lemon Honey Corn Muffins
• Quick Fix Beer Bread
• Basic Pizza Dough
• Basic Foccacia
• Soft Whole Wheat Rolls
• Whole Wheat Irish Soda Bread
• Honey Whole Wheat Pretzel Sticks
• Scallion Flat Breads

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