INGREDIENTS: Pearl spelt
NAME OF ORIGIN: Triticum dicoccum
Spelt is one of the oldest cultivated crops in human history and is believed to have been used for the first time approximately 8000 years ago. Spelt is a variety of cereals or cereals closely related to wheat. In fact, spelt probably developed from a hybridization of spelt grain and wild goat grass. Spelt is full of nutrients, vitamins, minerals and essential organic compounds that other grains and wheat forms do not contain. The scientific name of this ancient food is Triticum spelt, but it is more commonly known as cleansed wheat or dinkel wheat. You can find this cereal especially in the areas between Emilia and Liguria (in Garfagnana) and between Tuscany, Umbria and Lazio. It is a plant that adapts even to poor soils and is able to withstand low temperatures.
Spelt: Properties and Benefits
In addition to being a very functional and versatile variety of wheat, spelt is also rich in nutrients that many other cereals do not contain. It's high in carbohydrates, as you'd expect, but very high levels of protein (21% of your recommended daily intake) and dietary fiber (30% in a single serving!) They are very impressive. The presence of fiber, avoids the occurrence of glycemic peaks and this helps to keep blood sugar under control. For this reason, spelt is particularly suitable for those suffering from diabetes and insulin resistance. In addition to these important compounds, spelt also contains significant levels of iron, copper, manganese, magnesium, phosphorus, potassium, zinc, selenium, niacin, thiamine, vitamin B6 and folic acid.
Among the main vitamins we find those of groups A, B, C, E. Sodium and potassium, on the other hand, are fundamental minerals for regulating the electrolyte balance of cells and for regulating blood pressure. The main property of spelt, however, lies in the content of selenium and phytic acid that counteract the action of free radicals, the main responsible for aging and all forms of cell degeneration, for example tumors.
Among the benefits of spelt we find:
The high fiber content in spelt means that it facilitates healthy digestion substantially. Dietary fiber helps swell stool and move food through the digestive tract, accelerating nutrient absorption and helping to reduce conditions such as constipation, bloating, cramps, excess gas, diarrhea, and more serious gastrointestinal problems such as ulcers. Spelt has one of the highest dietary fiber contents of wheat varieties.
Dietary fiber has a second role in the body, which is to help reduce dangerous cholesterol levels in the body. Dietary fiber can interact with cholesterol absorption processes and also inhibits the absorption of cholesterol from food. In fact, it can specifically target LDL cholesterol and eliminate it from the body to regulate a healthy balance of fatty acids in the body.
Improves blood circulation. The high levels of iron and copper in spelt combine to significantly improve blood circulation. Iron and copper are essential for the creation of red blood cells and when the production of red blood cells is increased, there is an increase in blood flow throughout the body, which means additional oxygenation to organs and tissues, greater healing, enhanced energy levels and a more functional metabolism. Increased circulation can even increase hair growth, while the iron content helps the body not to become anemic.
Niacin (Vitamin B) is one of the essential vitamins that can be found in significant amounts in spelt. Niacin plays a key role in the body's adrenal glands, particularly in the production of sex hormones. The endocrine system is a sensitive and extremely important aspect of our health and overall functioning, so maintaining healthy niacin levels by adding spelt to your diet is a wise choice.
Spelt: In the kitchen
Spelt soup with borlotti beans
- Fresh borlotti beans: 200 g
- Spelt:250 g
- Garlic: 3 cloves
- Carrots: 1
- Celery: 1 coast
- Red onions: 1
- Extra virgin olive oil: 5 tablespoons
- Water: 1L
Cut the carrot into rather small pieces, chop the onion and reduce the celery to a fine cube; place them in the pressure cooker with 2 cloves of garlic and 3 tablespoons of oil and cook for about 5 minutes until the onion has softened. Add the fresh borlotti and toast for another 5 minutes, add the sage leaves to taste, season with salt and add 1l of water, bring to a boil and then close the pressure cooker with its lid; from the whistle of the pressure calculate 30 minutes by lowering the fire to a minimum.
After this time open the pot, making sure that the pressure has run out and check the cooking of the beans that must be tender; take about a third of the borlotti in a bowl and filter the remaining ones through a colander. Keep aside the cooking broth that you will need for the spelt and pour the borlotti and vegetables into the mixer and operate until puree; keep aside warm. Now proceed to prepare the spelt by toasting it for about 3 minutes in a saucepan with the remaining garlic and oil over low heat.
Add three ladles of the vegetable cooking broth and cook by adding a ladle of broth at a time for the time indicated by the package (about 15-18 minutes). At the end of cooking, add the puree of borlotti and vegetables and mix well adding a little more broth if it should be too thick; finally, also add the whole beans that you have kept aside before passing the others. To taste serve with a drizzle of extra virgin olive oil raw.