Spelled: all the properties and benefits for health

Spelled has great nutritional power and is better tolerated by the body than any other grain. “It doesn’t matter how it’s taken, like bread or with other foods, because it’s good and easy to digest,” This is how the 12th century German nun and physician Hildegard Von Bingen already spoke of this wonderful cereal.

This seed is an ancient variety of wheat, today unknown to most. It was the basis of human nutrition in the Mediterranean environment for thousands of years and, without it, our history would have been different. But almost a century ago it fell into disuse.

spelled appears about eight thousand years ago in two areas: in the Middle East, what is now Iraq and Iran, and in southeastern Europe, from where it spread west across the Mediterranean, and north through the Balkans and the Caucasus.

In the Coveta de L’Or, in Valencia, remains dated to around 4,300 BC, in the Neolithic period, have appeared.

The Roman legions consumed it in the form of bread or porridge and took it wherever they went, promoting its cultivation throughout Europe.

In the middle Ages, the wealthy classes ate spelled bread, more valued than rye or barley consumed by the humblest.

Why then did this cereal disappear from our pantries and from our knowledge? Modern wheat is the result of the hybridization of different varieties of the cereal and has succeeded because it offers more production. It is more profitable.

But the ancient spelled is recovering thanks to the interest of people who are more aware of the relationship between food and health.

Spelled properties

It is the wheat best tolerated by the body. Moderately caloric (about 338 cal/100 g) it has a higher protein content (14.5%) than common wheat (11.5%).

Its carbohydrates (60% in the raw grain and 20% in the cooked) are mostly complex and are accompanied by abundant fiber (10% and 4%, respectively), hence they present a low Glycemic Index, that is to say, that its assimilation in the organism is slow and progressive, providing energy in a prolonged way.

Low in fat, mostly monounsaturated, the rest of its components include vitamins of group B and E; minerals such as magnesium, manganese, phosphorus, iron, copper, zinc, selenium or potassium and phytochemical compounds that make it a highly recommended cereal.

Health benefits of spelled

Traditionally it has been indicated for weakness in general and, therefore, convalescent states; against insomnia and states of stress; against colitis and to relieve migraines.

More recently, all the positive effects of consuming it regularly as part of a healthy diet have been defined:

It is a good preventive of cardiovascular problems and cholesterol. Improves the function of the small intestine.strengthens the immune system.Helps in regulating blood coagulation.exercises cleansing effectsit’s in the blood.prevents asthma childhood and neurodermatitis. It can help in some cases of type 2 diabetes and in certain types of obesity.

However, it must be taken into account that, although it is lower in gluten than bread-making wheat, spelled is still a food prohibited for celiacs.

For Traditional Chinese Medicine

Spelled is warm in nature and sweet in taste. tones up digestion and yin type energy.

It is recommended therapeutically when the state of the liver affects the digestive sphere, especially in chronic liver processes or in situations of excess tension and humidity, since it is slightly drying.

Emotional stress always affects the liver and sometimes upsets the digestive system. It is also very useful, in the form of pasta or couscous, when there is duodenal ulcer (if it is not open), gastritis, diarrhea, constipation, poor digestion, colitis and other intestinal disorders.

spelled in the kitchen

It is usually found in grain, with its whole shell or peeled. The first is only recommended if you want to grind at the moment to make flour at home.

Cooking it directly is not advisable, since it needs to soak for about ten hours and then cook for almost three hours. However, already peeled it will be ready in 30 or 40 minutes.

Another option for cooking with the grain is flakes, which when crushed are ready in 25 minutes and absorb flavors very well.

They are usually used for soups, creams, salads, stir-fried with vegetables or creamy stews, risotto type. Always keep in mind that it requires more liquid or broth than its normal wheat counterparts.

In bakery and pastries

Spelled dough rises less than common wheat dough because it retains more moisture and contain less gluten. Its texture is also thicker. In return, a richer and more complex flavor is enjoyed and the pieces last longer tender.

15% of the flour used can be replaced by common wheat without the results vary much. Its use in doughs for pizzas, empanadas, crepes, cookies or biscuits is not difficult and provides delicious results, deep flavors like the ones from years ago.

Couscous and spelled bulgur

Spelled couscous is the semolina of this cereal and bulgur, the grain cooked, dried and then broken. Both are easy and quick to cook. and they add extra flavor and nutrients to traditional recipes made with the usual couscous.