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

This seed is an ancient variety of wheat, unknown to most today. 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 westward across the Mediterranean, and northward through the Balkans and the Caucasus.

In the Coveta de L’Or, in Valencia, remains dating to around 4,300 BC, in the middle of the Neolithic, 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 that of rye or barley that the most humble consumed.

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

But old spelled is making a comeback thanks to the interest of people who are more aware of the relationship between food and health.

Properties of spelled

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 grain) are mostly complex and are accompanied by abundant fiber (10% and 4%, respectively), hence they present a low glycemic index, That is, its assimilation in the body is slow and progressive, providing prolonged energy.

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 which 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 stress states; against colitis and to relieve migraines.

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

• It is a good preventative of cardiovascular problems and cholesterol.
• Improves the function of small intestine.
• Strengthens the immune system.
• Helps in regulating blood coagulation.
• Exercise purifying effectss in the blood.
• Prevents asthma childhood and neurodermatitis.
• 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 poorer 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 flavor, tones 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 tension always affects the liver and sometimes alters the digestive system. It is also very useful, in the form of pasta or couscous, when there is duodenal ulcer (if 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 it immediately to make flour at home.

Cooking it directly is not advisable, as it requires soaking for about ten hours and then cooking for almost three hours. However, once peeled it will be ready in 30 or 40 minutes.

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

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

In bakery and pastries

Spelled doughs rise less than common wheat doughs because they retain more moisture and They contain less gluten. Its texture is also thicker. In exchange, you enjoy a richer and more complex flavor and the pieces remain tender for longer.

15% of the flour used can be replaced with common wheat flour without the results varying much. Its use in pizza doughs, empanadas, crepes, cookies or cakes is not difficult and provides delicious results. deep flavors like those from years ago.

Couscous and spelled bulgur

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