Bread for days of fasting

Ingredients :

  • 1 ½ cups rolled oats
  • 2 cups spelt flour
  • ½ cup spelt bran (optional)
  • 2 tsp.baking soda
  • 1 tsp. sea salt
  • 1 tsp. spices that bring joy*
  • ½ cup walnuts or chopped almonds
  • ½ cup dry raisins
  • 2 ¾ cups plain yogurt
  • 4 Tbsp. honey or molasses

Preparation :

  1. In a big bowl, mix the different flours, spelt bran (optional), salt, baking soda and spices that bring joy.*
  2. Add walnuts or almonds and raisins.
  3. In another bowl, add molasses or honey to yogurt and add to dry mixture.  (For those with a sweet tooth, choose sweetened yogurt or add a little more molasses or honey.)
  4. Pour into 2 greased bread pans (5 x8)  and bake at 350°F. for 30 to 35 minutes.

*Spices that bring joy : cinnamon, nutmeg and cloves.
This is a very hearty and nourishing bread, resembling banana loaf.

Thank you to Nicole B. for having given us the desire to fast with this bread.

Almond milk

Ingredients for 1 litre :

100 grams sliced almonds

1 litre pure water

Preparation :

- Soak the almonds 12 hours or overnight in the water.

- Drain almonds and heat 1 litre of water (between 40 and 60° C.)

- Blend almonds and heated water in blender; allow to rest for ½ hour.

- Strain in a strainer, pressing well.

This milk will keep for 2 days.

Almond powder can be used, thus skipping the first step of preparation.  Although this method saves time, much nutritional value is lost since soaking brings forth the strength of the sprouting process.

This milk can be made using other nuts, such as cashews or hazelnuts.

Spelt pudding

  • 1/4 cup sunflower oil
  • 1/4 cup spelt flour

Mix the oil and flour in a saucepan.

To this mixture, add  2/12 cups milk.
Heat on medium heat and stir until thick, around 7 to 8 minutes.

Add spices that bring joy, to taste, as well as ¼ cup maple syrup.

It’s easy and delicious!

Thanks to Manon for her new recipe!

Fennel soup

  • 1 fennel bulb
  • 2 Tbsp. butter
  • 1 diced carrot
  • 1 chopped celery stick
  • 1 chopped onion
  • 1 cup dry white wine
  • 4 ½ cups yams,( sweet potatoes) peeled and diced
  • 3 cups home made chicken broth
  • 1 cup water
  • pinch sea salt
  • 1/4 tsp. ground nutmeg
  • 3/4 cup 35% cream (optional)

Remove the heart of fennel bulb, cut into 4 pieces lengthwise and dice. Melt butter over low heat, cook fennel, carrot, celery and onion around 10 minutes or until veggies are tender.  Add  white wine. Bring to a boil.  Allow to boil for approx. 3 minutes or until the liquid has reduced by half.  Add yams, chicken broth, water, salt and nutmeg.  Reduce heat, cover and simmer around 25 minutes or until  yams are very soft.

Blend mixture in a blender. Put the soup back in the pot and add cream.  Reheat gently.

When serving, decorate with the fluffy green fennel prongs, little pieces of flower- shaped carrots or diced red peppers.

Thanks to Nicole for this delicious recipe.

Bean soup

  • 2 lbs. (1 qt) dried beans
  • 1 tsp. fennel seeds
  • 1 large onion, chopped
  • 1 to 2 Tbsp. oil
  • 1 Tbsp. cereal flakes, spelt or oat
  • 2 egg yolks
  • 2 Tbsp. heavy cream
  • pinch of cumin
  • salt, pepper to taste
  • fresh savory leaves

Soak the beans for 24 hours. Drain, add the fennel seeds and cook until beans are soft, adding enough water to cover.  When cooked, drain the beans and keep the cooking liquid.  In a separate pot, sauté the onion in the oil, gradually adding the cereal flakes; combine well so that the mixture does not become crumbly.  Add approximately 3 cups of the reserved liquid.  Add the beans.  Thicken the remaining cooking liquid with the egg yolks and cream that have been mixed together, season with the cumin, salt and pepper. Add to bean mixture,  If desired, you may purée this soup before serving. When serving, sprinkle with the fresh savory.

Source : From Saint Hildegard’s Kitchen : Foods of Health, Foods of Joy
By Jany Fournier-Rosset

Cooking of spelt and other foods

Cooking whole spelt kernels

- Soak the amount of spelt  you wish to cook in twice its volume in cold water for 12 hours.

- Remove the particles that have floated to the top during the soaking process and rinse the kernels abundantly under running water.

- Cook in one and a half times its volume of water on low heat.  As soon as boiling begins, cook for 20 to 25 minutes and then turn off the heat, put on the lid and allow the spelt to swell for 20 to 30 minutes.  The longer the kernels rest, the fluffier they become. If there is still a bit of water at the bottom of the pot, cook again on low heat until the water has disappeared.

- Time saver : If the kernels are soaked for 24 hours before being cooked, they will be ready in 20 minutes or less.

- Cooked spelt grains can easily be stored in the refrigerator for up to about one week.

Using spelt flour

- Spelt flour can very well be used for roux and bechamel sauces.l

- In a recipe, when one wishes to replace whole wheat flour by spelt flour, one must decrease the quantity of liquid used in the recipe by 25 %.

Cooking of other foods

- Cooking should be done on low heat in order for the foods not to be brutalized.  This thus means eliminating presto cookers and micro-wave ovens.  A cast iron pan is very appropriate, as are enameled, stoneware  and stainless steel pots. Aluminum, copper and tin should be avoided because of the toxic salts  they discharge.

- Making use of steam (with a little water in the bottom of the pot), using a small amount of oil in the bottom of the pan, or using a traditional oven are the most wholesome ways of cooking.

- Let us take note that Saint HIldegard writes that one should never reheat food that has already been cooked.

Where to purchase organic non hybrid spelt

It is possible to buy non hybrid spelt in Quebec, in the little town of l’Avenir, near Drummondville.

The mill, La fine fleur, in l’Avenir offers non hybrid organic spelt, certified by Écocert Canada.

The following spelt products are available :

Unhulled spelt, hulled spelt, cracked spelt (for porridge), spelt flour.  The flour is stoneground. These products are sold in 3 formats only : 2 kg, 5 kg and 20 kg.

It is also possible to buy sifted spelt flour.  This flour is sifted 3 times and is somewhere, texture wise, between white flour and whole flour. It thus yields a much lighter bread than does regular spelt flour.

Orders are placed either by phone or e-mail.

Moulin La Fine Fleur
561, Boisvert Road
L’Avenir (Québec)  J0C 1B0
Phone : 819-394-2260 and ask for Julie
E-mail :


The d’Alentour cooperative of Sherbrooke offers organic non hybrid spelt (Moissonerie du pays). However, it is only available in the form of flour, but soon organic non hybrid spelt kernels should also be available.

Membership in the coop is  $30.00 a year.

Coopérative d’Alentour
4740  Industriel Boulevard
Sherbrooke (Québec)  J1L 3A3
Tel. toll free : 1 866 562-3443

Integrating this way of eating into one’s daily life

Little suggestions on the use of foods recommended by Saint Hildegard in our daily lives, with examples for breakfast, lunch, dinner or snacks.


Spelt bread toast with almond butter, chestnut jam, porridge made with  spelt flakes or finely ground spelt, muffins or pancakes made with spelt flour.

Lunch or supper

- Spelt gratin : (onions, carrots, fennel, mushrooms, precooked spelt grains, herbs of Provence, galanga, hyssop, etc. topped with cheese and baked in the oven).

- Crepes stuffed with onions, fennel, chestnuts, herbs, sprinkled with cheese

- Spelt flour pasta.

- Vegetable soup to which is added a fair quantity of precooked spelt

- Salad as a main dish, made up of: cooked beets, precooked and cooled spelt, pumpkin seeds or chestnuts that have been cooked and cut into small pieces, a few pieces of crumbled blue cheese, lettuce or watercress, lemon juice and sunflower seed oil, raw garlic, fresh mint, etc… or simply incorporate a bit of precooked spelt to a variety of fresh salad greens

- Dessert crepes stuffed with fruits and a vanilla chestnut puree.

Naps after meals

Saint Hildegard recommends : « One must not give in to sleep right after a meal, until the flavours, juices and aromas have reached the areas to which they are destined.  It is better to refrain from sleeping for a while after eating, because if one falls asleep without waiting, the sleeping process will direct flavours, juices and aromas of the absorbed foods to areas that are inappropriate and are absolutely opposed to them, in order to disperse them through the tissues like dust; but if one refrains from sleeping for a little while and then later goes to sleep for about an hour, the blood and flesh benefit from this and one’s health finds itself reinforced. »

Do not eat what is too hot

Saint Hildegard writes : « In any season, one must take care not to swallow food that is too hot and is still steaming.  Once the food is cooked, it is good to wait until the excess heat and steam have dissipated, because eating food that is very hot and still steaming inflates the stomach and can cause skin eruptions ».