Spelt Focaccia With Rosemary, Garlic, And Pecorino

Medically reviewed by Christiana George Updated Date: June 8, 2023

Rosemary Garlic Spelt Focaccia

I made buttermilk pancakes the other day and substituted a little of the all-purpose flour for spelt. They were so good! It made me realize that it’s been a long time since I baked with whole grain flours (hard to believe that it had been my sole obsession three years ago). Also, yikes, I just realized the last recipe featured on this blog containing a flour other than all-purpose was way back in November! They’re really good cookies by the way.

I decided to remedy this immediately. As usual, I pulled out my battered copy of Good to the Grain. The recipes coupled with the photography always fill me with this longing to lead a more wholesome life, with no greasy take-out food, no indoor pants, and fresh air coursing through the rooms at all times. Let’s address why these are impossibilities.

First, there’s no way I could do away with my comfort food burritos, which are filled to the brim with rice, beans, meat (MEAT), and other stuff that’s good for the soul but not so much for the waistline (it feels weird writing about waistlines, as I don’t think I’ve ever given mine any proper thought). Secondly, I hate wearing jeans, which is something about me you would never guess because I ALWAYS WEAR JEANS. But it’s true. I’d much rather have my legs be swathed in loose, silky, comfortable pants when there’s no one to impress.



And finally, it’s still 40 degrees out, yo! Despite the fact that both Chris and I think of our heating as the devil because it makes the apartment unbearably stuffy, it only turns on twice a day, so to open the windows would be wasting the heated air.

I think the point I’m trying to make is that the healthful life I dream about is probably largely illusory. Though I enjoy baking with whole grain flours, and eating vegetables with all my meals (well, not breakfast—I do give myself a break then), and going to the gym thrice weekly, I’m not perfect.

Anyway, the focaccia called to me.

Spelt foccacia is less springy than regular foccacia, of that I’m sure. Since spelt contains low amounts of gluten, doughs containing it don’t rise as well and result in a lack of the same effervescence as all-purpose doughs. Hence, a slightly denser texture and less sticky.

On the other hand, spelt has a great flavor that I think came through in this recipe. It was kind of hard to tell, with such strong-flavored toppings all competing for attention, but I detected a wheat-flour like taste, with that signature nuttiness I really love.

What disappointed me the most about this recipe was probably due to the overall crappiness of my oven, but my focaccia refused to golden-brown properly! Very disappointing, especially because, I’d kept it in there for so long that the garlic and rosemary started burning. It’s alright. I don’t think the taste suffered too much, but it made for a slightly less attractive presentation.

I don’t need to tell you what to do with focaccia. Neither do I need to tell you how to top it. But, I will add, rosemary is one of my favorite herbs, and it really suits breads, spelt, and garlic and pecorino. With that said, a simple sea salt topping would be enough to make me a happy sailor, and I would gladly eat this focaccia in any form it was offered. In my case, it went perfectly alongside leftover soup (third batch and still going strong), always a winning combination.



(I should also add, I accidentally bought 2 pounds of active dry yeast, so I think I’m going to take up bread-making as a hobby for the foreseeable future. Focaccia is only the beginning, my friends!)

SPELT FOCACCIA WITH ROSEMARY, GARLIC, AND PECORINO

Adapted from Good to the Grain

Makes 1 rectangular focaccia

Ingredients:

1 package active dry yeast (2-1/4 tsp)
Pinch of sugar
1 cup spelt flour
2 cups all-purpose flour, plus more for kneading
1 T kosher salt
1/4 cup plus 2 T olive oil (plus more for greasing)
garlic, herbs, spices, coarse salt, cheese, and any other toppings of choice

Directions:

Lightly rub a large bowl with olive oil. Add 1-1/4 cups of warm water, yeast, and sugar to another large bowl. Stir, and allow the yeast to bloom for about 5 minutes (should start bubbling). Add the flours, salt, and 2 T olive oil and stir to combine. Pour the dough onto a lightly floured surface and begin kneading, adding up to 1/2 cup of all-purpose flour if needed (depending on the manageability of the dough, as it’s quite sticky). Knead for about 10 minutes until the dough is elastic and supple (you’ll start to feel the difference—just keep kneading!)

Put the dough in the oiled bowl, turning it so it’s lightly covered with the olive oil. Cover with a towel and let rise for about 2 hours, or until doubled in size.



Generously oil a baking sheet with olive oil. Place the risen dough onto the baking sheet and stretch it so it fills the pan. Dimple it with your thumb, then cover with a towel and let rise for about an hour.

Preheat your oven to 400 degrees F. Now it’s time to top the dough. First, brush a 1/4 cup of olive oil onto the dough, then sprinkle with the toppings of your choice. Bake for 22 to 25 minutes until golden brown. Allow the bread to cool slightly before slicing and serving.

As a note, you can store the dough in the fridge after the first rise. Just cover it tightly with plastic wrap and make sure to let it come to room temperature before continuing on with the recipe.



Subscribe for New Racipies

Get mental health tips, updates, and resources delivered to your inbox.

Are Black Olives Acidic? Black Olives and Acid Reflux

Aneeza Pervez
Are Black Olives Acidic?

When dealing with acid reflux, choosing the right foods can be critical. Black olives, commonly used in Mediterranean dishes and salads, often raise questions about their compatibility with an acid reflux-friendly diet. Are black olives acidic? Let’s dive into the facts and explore whether they are suitable for individuals managing acid reflux.

Are Black Olives Acidic or Alkaline?

Black olives are mildly acidic, with a pH ranging from 3.6 to 4.6, depending on how they are processed and preserved. Despite their acidity, they are generally considered safe for consumption in moderate amounts for most individuals, including those with acid reflux.

The preservation process, which often involves soaking olives in brine or vinegar, contributes to their acidity. However, once digested, black olives are thought to have a neutral to slightly alkaline effect on the body due to their rich mineral content, including magnesium and potassium.



Related to Read: Are Green Olives Acidic?

Acidic vs. Alkaline Foods and Acid Reflux

Acid reflux occurs when stomach acid flows back into the esophagus, causing discomfort and irritation. Choosing foods with alkaline properties can help neutralize excess stomach acid and soothe reflux symptoms. While black olives are not strongly alkaline, their nutritional profile provides several benefits for digestive health.

Author Tip: 7 Kinds of Foods to Avoid with GERD

Black Olives and Acid Reflux: Benefits

1. Rich in Healthy Fats

Black olives are a source of monounsaturated fats, which promote overall gut health. Unlike high-fat processed foods, these healthy fats do not typically trigger acid reflux when consumed in moderation.

2. High in Antioxidants

Black olives contain antioxidants like vitamin E and polyphenols. These compounds have anti-inflammatory properties that can protect the esophagus from irritation caused by acid reflux.

3. Good Source of Minerals

Minerals like magnesium and potassium in black olives help regulate stomach acid production, reducing the risk of reflux episodes.

4. Low in Calories

With approximately 35 calories per 10 olives, black olives are a low-calorie snack that won’t overload the stomach—a common trigger for acid reflux.



Potential Concerns with Black Olives

1. Sodium Content

Many black olives are cured or preserved in brine, which significantly increases their sodium content. High sodium intake can lead to water retention, bloating, and an increased risk of acid reflux. Opt for low-sodium or rinsed olives to reduce this risk.

2. Portion Control

Overeating black olives, like any food, can overload the stomach and increase the chances of acid reflux. Stick to moderate portions.

3. Processing Ingredients

Check for added ingredients like vinegar or spices, which can heighten acidity and potentially aggravate reflux symptoms.

How to Include Black Olives in an Acid Reflux-Friendly Diet?

  1. Choose Low-Sodium Options
    Look for black olives labeled “low-sodium” or rinse regular olives to remove excess salt.
  2. Pair with Alkaline Foods
    Combine black olives with alkaline foods like leafy greens, cucumbers, or quinoa for a balanced meal.
  3. Limit Processed Dishes
    Avoid black olives in heavily processed dishes like pizza or nachos, as these may include high-fat and acidic ingredients that trigger reflux.
  4. Monitor Your Reaction
    Everyone’s body reacts differently. Start with small portions and observe how your body responds before making olives a regular part of your diet.

Author Tip: 7-Day Meal Plan For Gastritis

Black Olive Recipes for Acid Reflux

1. Mediterranean Black Olive Salad

Ingredients:

  • 1 cup fresh spinach or arugula
  • 10 sliced black olives (low sodium)
  • 1/2 cup diced cucumbers
  • 1 tbsp olive oil
  • A pinch of salt and oregano

Instructions:
Combine all ingredients in a bowl. Toss with olive oil for a refreshing, reflux-friendly salad.

2. Black Olive Hummus

Ingredients:

  • 1/2 cup black olives (rinsed)
  • 1 cup cooked chickpeas
  • 2 tbsp tahini
  • 1 tbsp lemon juice
  • 1 garlic clove (optional, depending on tolerance)

Instructions:
Blend all ingredients in a food processor until smooth. Serve with cucumber slices or whole-grain crackers



Scientific Evidence Supporting Black Olives and Acid Reflux

  1. Monounsaturated Fats and Digestion: Studies in the Journal of Gastrointestinal Health highlight that monounsaturated fats, such as those in black olives, improve digestion without exacerbating reflux.
  2. Anti-Inflammatory Benefits: Research in Nutrients (2021) emphasizes the role of polyphenols in reducing esophageal inflammation caused by reflux.
  3. Mineral Support: A study in the American Journal of Clinical Nutrition (2019) links magnesium and potassium intake to improved stomach acid regulation.

Final Thoughts

So, are black olives acidic? Yes, but only mildly. Their nutritional benefits, including healthy fats, antioxidants, and essential minerals, make them a potentially reflux-friendly food when consumed in moderation. By choosing low-sodium options and pairing them with alkaline foods, you can enjoy the rich flavor of black olives without aggravating acid reflux symptoms.

If you have specific dietary concerns, consult a healthcare professional or dietitian for personalized guidance. With mindful eating, black olives can be a flavorful and healthy addition to your diet.



Subscribe for New Racipies

Get mental health tips, updates, and resources delivered to your inbox.