Spelt: The Ancient Anti-Inflammatory Cereal That Korean Stars Love
Whole grains are among the staple foods of healthy, balanced diets such as the Mediterranean: rich in vitamins, minerals and fiber, they aid digestion, regulate blood sugar levels, and help prevent diseases such as diabetes. But when it comes to putting them on the table, it's easy to slip into the usual routine: whole-grain risotto today, barley soup tomorrow. Among whole grains, however, not to be confused with pseudo-cereals (quinoa, buckwheat, amaranth) hides a real gem, often relegated to the pantry: spelt. Not for long yet, however, because it has become super-trendy in Korea, where actresses, models and K-stars celebrate it on Instagram and YouTube. Spelt is now experiencing a real revival. With good reason: not only does it taste delicious, but it's packed with antioxidants, vitamins, minerals, and protein, fights inflammation, and nourishes without being fattening (it's one of the lowest-calorie grains, and contains little sugar). Enjoy it hot or cold, in a salad or bowl, or instead of the usual risotto.
What is spelt?
Native to Mesopotamia, the fertile portion of Iraq and Kuwait enclosed between the Tigris and Euphrates rivers, spelt is one of the oldest grains in human history. Its origins can be traced as far back as the Neolithic period, and it was a popular grain in ancient Greece and Rome, where it was consumed in the form of bread and flatbreads. Apparently, legionnaires would put energy spelt galettes in their pouches before setting out to conquer territories to enlarge the empire. Over the centuries, spelt has gradually been supplanted by the advent of wheat, whose cultivation is easier and cheaper. Now rediscovered, spelt is back in fashion especially among health addicts, and it is mostly grown on organic farms, since it is disease-resistant and does not need intervention with chemicals to grow healthily. Today this protein-packed grain is grown in the Middle East, in European countries such as Germany, Switzerland, France, and Greece, and in Italy, especially in Tuscany (Garfagnana spelt is famous), Umbria, Marche, Lazio, and Abruzzo.
Nutritional properties of spelt (50 grams) Calories: 170
Carbohydrates: 34 grams
Fats: 1 gram
Fiber: 5 grams
Protein: 6 grams
Sugars: 1.35 grams
Vitamin B3 (niacin): 20% of the RDI
Magnesium: 15% of the RDI
Zinc: 15% of the RDI
Iron: 4% of the RDI
The benefits of spelt Has anti-inflammatory properties, and fights chronic inflammation, which can pave the way for conditions such as arthritis.
Rich in polyphenols, carotenoids and selenium, if consumed regularly it can help prevent cardiovascular disease, osteoporosis and neurodegenerative disorders.
Rich in fiber, it helps regulate blood sugar levels and reduce "bad" cholesterol, and may help prevent diabetes and heart disease.
Due to the presence of fiber beneficial to the gut microbiota, it assists proper digestion and intestinal transit.
Rich in magnesium and zinc, it is beneficial for the health of the nervous system, bones and muscles, and supports the immune system.
Richer in protein than other grains, when paired with legumes, it provides all essential amino acids.
Because of its protein and fiber content, it provides a long-lasting sense of satiety and is beneficial for weight management.
Rich in antioxidants, it also contains vitamin B2 essential for the production in our bodies of glutathione, one of the most powerful natural antioxidants for fighting free radicals.
Biojoy Farro Monococco integrale bio
Contraindications
Although it is low-gluten (contains less gluten than wheat) spelt contains gluten, so it is not suitable for those with celiac disease.
How many grams of spelt per person
The ideal amount of spelt per person is 50 to 80 grams, which can be used in both soups and salads.
How to cook farro
To begin, choose if available whole-wheat (and possibly organic) farro. Although it requires having to soak it the night before, and having to cook it for 30-40 minutes, it is worth it: it retains, compared to hulled or pearl spelt, all the fiber and beneficial nutrients. Spelt is extremely versatile, lending itself to the preparation of hot and cold dishes, such as: Nutritious spelt "risottos": cook spelt, perhaps slightly pre-cooked to shorten cooking time, in a base of sautéed onion and garlic, and then gradually add vegetable broth, and vegetables of your choice such as artichokes, zucchini, mushrooms, asparagus broccol i or squash.
i or squash. Tasty protein soups: pair spelt (even broken) in soups with leafy green vegetables such as spinach, kale, arugula or lettuce , with grains such as black or azuki beans, lentils , fava beans, chickpeas or mung beans , or with vegetables such as sweet potatoes, Hokkaido squash or Brussels sprouts.
, with grains such as black or azuki beans, , fava beans, chickpeas or , or with vegetables such as sweet potatoes, Hokkaido squash or Brussels sprouts. Crispy baked casseroles: spread a base of pre-cooked farro in a baking dish, mixed with cherry tomatoes, sun-dried tomatoes and red onion and drizzled with extra virgin olive oil, cover with slices of mozzarella cheese and parmesan shavings, and bake in the oven: a crispy delicacy will result.
Fantastic antioxidant salads: mix raw vegetables such as carrots, celery, tomatoes, cucumbers, fennel, grated raw beets, chopped spinach or arugula, flavoured with capers, oregano, toasted almonds, to a base of cooked (but crunchy) spelt, pumpkin or sunflower sesame seeds, parsley, basil or oregano, add cubes of feta, tofu, tempeh or parmesan cheese, or a handful of chickpeas, edamame or peas, and season with extra virgin olive oil, tahini and lemon or lime juice.
Satiating protein bowls: in a bowl, pair cooked farro with a vegetable of your choice (green beans, tomatoes, zucchini, broccoli, mushrooms) a protein such as canned tuna, shrimp, mozzarella, tofu or seitan, add sliced avocado and a handful of toasted seeds, and top with a creamy miso olive oil and lime.
Energetic morning oatmeal: cook spelt flakes in water or milk of your choice to the consistency of oatmeal, add chopped fruit, berries and chopped nuts, and eat as breakfast, perhaps with the addition of a spoonful of Greek yogurt or kefir, to elevate the protein content.
Spelt salad with zucchini and pesto
Ingredients: 140 g spelt
1 l water
300 g of zucchini
2 tablespoons of pesto
salt
pepper
extra virgin olive oil
Procedure: Rinse the farro well under running water.
Pour farro and 1 litre of water into a pot
Cook 20 minutes from the beginning of the boil
Dice the zucchini and add to the cooking water along with the farro for 10 minutes
Drain and run under cold running water to stop cooking
Pour into a bowl, add salt, pepper, extra virgin olive oil and pesto
This content can also be viewed on the site it originates from.
Article originally published on Vogue Italia.
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How many grams of spelt per person The ideal amount of spelt per person is 50 to 80 grams, which can be used in both soups and salads. How to cook farro To begin, choose if available whole-wheat (and possibly organic) farro. Although it requires having to soak it the night before, and having to cook it for 30-40 minutes, it is worth it: it retains, compared to hulled or pearl spelt, all the fiber and beneficial nutrients. Spelt is extremely versatile, lending itself to the preparation of hot and cold dishes, such as: Nutritious spelt "risottos": cook spelt, perhaps slightly pre-cooked to shorten cooking time, in a base of sautéed onion and garlic, and then gradually add vegetable broth, and vegetables of your choice such as artichokes, zucchini, mushrooms, asparagus broccol i or squash. i or squash. Tasty protein soups: pair spelt (even broken) in soups with leafy green vegetables such as spinach, kale, arugula or lettuce , with grains such as black or azuki beans, lentils , fava beans, chickpeas or mung beans , or with vegetables such as sweet potatoes, Hokkaido squash or Brussels sprouts. , with grains such as black or azuki beans, , fava beans, chickpeas or , or with vegetables such as sweet potatoes, Hokkaido squash or Brussels sprouts. Crispy baked casseroles: spread a base of pre-cooked farro in a baking dish, mixed with cherry tomatoes, sun-dried tomatoes and red onion and drizzled with extra virgin olive oil, cover with slices of mozzarella cheese and parmesan shavings, and bake in the oven: a crispy delicacy will result. Fantastic antioxidant salads: mix raw vegetables such as carrots, celery, tomatoes, cucumbers, fennel, grated raw beets, chopped spinach or arugula, flavoured with capers, oregano, toasted almonds, to a base of cooked (but crunchy) spelt, pumpkin or sunflower sesame seeds, parsley, basil or oregano, add cubes of feta, tofu, tempeh or parmesan cheese, or a handful of chickpeas, edamame or peas, and season with extra virgin olive oil, tahini and lemon or lime juice. Satiating protein bowls: in a bowl, pair cooked farro with a vegetable of your choice (green beans, tomatoes, zucchini, broccoli, mushrooms) a protein such as canned tuna, shrimp, mozzarella, tofu or seitan, add sliced avocado and a handful of toasted seeds, and top with a creamy miso olive oil and lime. 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