Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Spelt Bread with Spelt and Lupine Flour

This bread made with spelt and lupine flour is both easy to prepare and delicious. You can vary the flavor by using your favorite plant-based milk.


50% 70/24/06 
Ω-6 (LA, 0.9g) : Ω-3 (ALA, 0.1g) = 8:1

Ingredients (for servings, )


  • food processor or blender
  • oven
  • baking sheet (cookie sheet)

Type of preparation

  • bake
  • knead


  1. Preparation — preheating the oven
    Preheat the oven to 200 °C.

  2. For the bread dough
    Combine all of the ingredients in a stand mixer and knead until the dough is smooth.

    Alternatively, you can knead the dough by hand.

    The original recipe calls for plant-based milk; you can decide which type you would like to use.

  3. Shape the dough into a loaf and place on a baking sheet lined with parchment paper. Make a cut lengthwise in the middle of the loaf and bake about 30 minutes until golden brown.

  4. Serving
    Remove the bread from the oven and let cool slightly. Cut into about 10 slices and serve warm.

Nutritional Information per person Convert per 100g
2000 kcal
Energy198 kcal9.9%
Fat/Lipids2.7 g3.9%
Saturated Fats0.38 g1.9%
Carbohydrates (inc.dietary fiber)34 g12.7%
Sugars2.9 g3.3%
Fiber7.2 g28.6%
Protein/Albumin12 g23.7%
Cooking Salt (Na:438.0 mg)1'113 mg46.4%
A serving is 103g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
ElemPhosphorus, P 416 mg59.0%
Sodium, Na 438 mg55.0%
MinManganese, Mn 1.00 mg50.0%
ProtThreonine (Thr, T) 0.40 g44.0%
ProtTryptophan (Trp, W) 0.10 g42.0%
ProtIsoleucine (Ile, I) 0.50 g41.0%
ProtLeucine (Leu, L) 0.87 g36.0%
ProtPhenylalanine (Phe, F) 0.50 g32.0%
ProtValine (Val, V) 0.51 g32.0%
ProtLysine (Lys, K) 0.52 g28.0%

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.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 0.91 g9.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.11 g6.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.40 g44.0%
Tryptophan (Trp, W) 0.10 g42.0%
Isoleucine (Ile, I) 0.50 g41.0%
Leucine (Leu, L) 0.87 g36.0%
Phenylalanine (Phe, F) 0.50 g32.0%
Valine (Val, V) 0.51 g32.0%
Lysine (Lys, K) 0.52 g28.0%
Methionine (Met, M) 0.12 g13.0%

Essential macroelements (macronutrients) per person 2000 kcal
Phosphorus, P 416 mg59.0%
Sodium, Na 438 mg55.0%
Magnesium, Mg 59 mg16.0%
Potassium, K 274 mg14.0%
Calcium, Ca 83 mg10.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 1.00 mg50.0%
Copper, Cu 0.25 mg25.0%
Zinc, Zn 1.8 mg18.0%
Iron, Fe 1.6 mg11.0%
Iod, I (Jod, J) 1.6 µg1.0%
Fluorine, F 9.3 µg< 0.1%
Notes about recipe

This bread made with spelt and lupine flour is both easy to prepare and delicious. You can vary the flavor by using your favorite plant-based milk.

Yield: The recipe for five servings makes a small loaf of bread (about 10 slices).

Spelt flour: Spelt flour is closely related to wheat and is often referred to as “proto-wheat.” Both wheat and spelt contain gluten. White spelt flour (type 630) is mainly used to make rolls, baguettes, and baked goods, and in most recipes it can be used as a substitute for wheat flour. This is because it has properties similar to wheat flour that make it suitable for baking, unlike types 812 and 1050, which have a higher mineral content. There are certain differences between spelt and wheat when it comes to amino acids, vitamins, and minerals, but it is questionable whether these small differences have any significant effect. However, as compared to wheat, spelt does contain much higher levels of silica.

Although spelt has a high protein content, doughs with spelt flour are usually more difficult to knead and shape. It is primarily the proteins gliadin and glutenin that determine how easy it will be to bake with spelt and wheat. As compared to wheat, spelt contains more gliandin, which makes the dough elastic, and less glutenin, which ensures that the dough holds together well. This is why spelt doughs are smooth and elastic, but don’t hold their shape as well and crumble more easily, especially if they are kneaded for too long. In comparison to wheat and rye products, baked goods made using spelt become dry and hard after a shorter period of time.

Lupine flour: Lupine flour is made from the seeds of the sweet lupine, a type of lupine cultivated to be less bitter and more suitable for human consumption. After the seeds are pressed, the resulting flakes are soaked in water to remove the bitter taste. The liquid is then heated and vaporized and the lupine flour remains. Lupine contains all of the essential amino acids and is therefore a favorite protein source for vegetarians and vegans. The lupine seeds also contain high amounts of the carotenoids, vitamin E, potassium, magnesium, and iron. In contrast to many other legumes, lupine contains alkaline protein, which causes very little uric acid to form. It is therefore especially suited for people who as a result of rheumatic disease or gout need to eat a low-purine diet. However, lupine can be problematic for those with allergies. Either a sensitivity to lupine itself can appear or a cross-allergy to lupine if you are already allergic to other legumes, especially peanuts.


Uses and shelf life: This bread works well as a sandwich for a bag lunch. It tastes especially good toasted and will easily keep for two to three days.

Alternate preparation

Flour types: In place of spelt flour type 630, you can also use spelt flour that has a higher number or whole grain spelt flour. Flours with a higher number are generally more nutritious and healthier. Whole grain flours have only had the husks removed after harvesting. Since the fiber, vitamins, oils, and minerals contained in the hull and germ are still present, whole grain flours are considered to be the better option. Whole grain spelt flour is primarily used for baking bread.

Plant-based milk: The original recipe calls for plant-based milk. We have listed oat milk, but you can just as easily use soy milk or any other plant-based milk.