soft wheat

We are used to eating wheat in the form of flour, in bread, pasta, batters, cakes… But the whole grain, the seed, can also be eaten: the germ, the endosperm and the bran, all together, just as it is collected from the wheat field, cooked as if it were rice.

In appearance, it resembles that Asian cereal, while its flavor, true to its nature, is reminiscent of pasta. It is the so-called “tender wheat”, wheat in its purest form, without grinding or adulterating. The properties are those of whole wheat, which stands out for its abundance of B vitamins (B1,B2,B3 and B6) essential for the health of the nervous system, for intellectual functions and for metabolizing nutrients, including carbohydrates.

Nutrition experts say that more than half of daily energy should be obtained from foods rich in complex carbohydrates, such as those provided by whole wheat.

This grain is a very balanced food, with a high amount of carbohydrates (60%), especially in the form of starch. These carbohydrates are an excellent way to provide the body with energy, since starch has the advantage of being digested slowly and thus ensuring a constant release of glucose into the blood. This prevents wheat from causing blood sugar spikes and makes it suitable for people with diabetes.

· Athletes also find in him a great ally, because provides large amounts of energy economically and efficiently. The presence of thiamine or vitamin B1 also favors the correct assimilation of glucose.

· Wheat is also one of the cereals richest in protein (11.7%), among which gluten stands out, without whose unique qualities it would not be possible to make the delicious and spongy fermented breads that this cereal usually produces.

· That same gluten is what gives pasta its elasticity and texture, but also the one that celiacs cannot tolerate, who, lacking the enzyme that allows them to assimilate it, are forced to avoid it.

Wheat contains very little fat (2%), if compared with the rest of cereals and constitutes a good source of B vitamins (B1, B2, B3 and B6).

· Its richness in selenium (70.7 mcg/100 g) makes it, on the other hand, a an antioxidant food that protects against the undesirable effect of free radicals. This same trace mineral is linked to good heart health and reproductive organs.

· Wheat also contains appreciable amounts of magnesium (147 mg/100 g), phosphorus (406 mg), manganese (3.8 mg) and copper (0.38 mg), while its sodium content (8 mg) is very low, which allows it to be included in the diet of hypertensives and people with kidney pathologies.

· Like most whole grains, it provides a significant amount of fiber to the diet and also contains phytoestrogens such as lignans, which due to their regulating effect on hormones help to alleviate the symptoms of menopause.

an exquisite grain

To cook soft wheat three measures of water are required for one of wheat. It is important to use a stainless steel pot with a thick bottom and a tight-fitting lid. Painting the bottom with oil prevents the cereal from sticking when it has absorbed all the water.

The grains have to be soaked before about 10 or 12 hours. After this time, they are drained and placed in the pot with the water and a splash of oil to speed up the dextrinization of the starch. Cover and place the container over high heat until it starts to boil. At that time, lower the heat and let it cook until it has absorbed the water. The more it is cooked, the more tender it becomes, but care must be taken so that it does not lose its delicate biting texture.

A more comfortable and modern option is use precooked wheat, that cooks in a few minutes and does not require prior soaking. It can be used in the preparation of vegetable fillings, soups, stews, paellas or even as an ingredient in the preparation of croquettes. It supports intense flavors and combines with nuts or pine nuts, mushrooms and with almost all vegetables, especially tomatoes, onions, carrots, black olives and peppers.