Between nature, history and territory: tradition meets science, Part-4

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Between nature, history and territory: tradition meets science, Part-4

Between nature, history and territory: tradition meets science and innovation is our new bi-weekly column, which deals with typical products, organic at zero km, and surrounding ecomony. Stefania Montori and Lucia De Carolis will accompany us on this journey that turns 360 days on a very fascinating world to explore.

Spelled processing To be consumed, spelled must be worked with one or more of the following steps: 1) Hulling or undressing which means removing the dress, also called glumella or husk with spelled seeds. In the small spelled this dress is quite tight, while in the large spelled this dress is already open and therefore the undressing operation is facilitated.

With this process it is already possible to consume it as a grain in soups or broths.
2) Perlatura or Semi-perlatura which means to perform a process similar to that also performed on rice or barley, a process that scratches the surface of the seed to make it clearer and reduce the amount of fibers.
3) Grinding or the process of transforming the grain into flour, a flour that can be used in spelled in bread-making and pasta making.

Properties of spelled: nutritional values ​​and calories As for the calories, a quantity of 100 grams of raw spelled provides just over 330 kcal while a dish of cooked spelled weighing about 200 grams has approximately 250 kcal.

In addition, 100 grams of spelled contain: Water 11 gr
Sugars 6.80 gr
Fats 2.40 gr
Carbohydrates 70 gr
Protein 15 gr
Fiber 10 gr Spelled contains numerous minerals and vitamins such as calcium, iron, phosphorus, magnesium, potassium and zinc and B vitamins such as Niacin, Thiamine, Riboflavin and vitamin B6.

Also good is the presence of Vitamin K, E and folate. It also contains the essential amino acid methionine, which is deficient in almost all other cereals. Seasonality of spelled Spelled, since it is marketed dried, can be purchased all year round and is easy to find on the Italian market.
Possible benefits and contraindications
Thanks to the fiber content, spelled is a laxative and purifies the body.

Thanks to its satiating power, it is often introduced in slimming diets with the aim of limiting the amount of food and calories introduced during meals. The fibers contained in it also contribute to reducing the levels of bad cholesterol in the blood and the consequent cardiovascular risk (benefit enhanced by the presence of niacin) and help to keep sugar levels under control and the consequent risk of developing type 2 diabetes.

. Spelled contains gluten and therefore cannot be consumed by celiacs or those suffering from gluten intolerance. Clearly, the speech is different for those who have a slight intolerance or sensitivity to gluten, which therefore will probably be able to choose to take it while paying attention to the quantities, given that among the various cereals spelled is one of the most digestible and contains a minimum part of gluten.

Since it is a laxative, it is not recommended for use in subjects with intestinal problems such as colitis.


the types of spelled to be preferred are wholemeal and hulled. This is because the beading process eliminates most of the fibers, without improving the taste.

When choosing, pay attention to the product, observing the grains that are uniform, not moldy or of an uneven color.
Being a dried product, farro keeps for a long time, but must be kept away from humidity, in a cool and dry place inside a closed container.

Once washed in cold water and left to soak for 6-8 hours, the whole grain is cooked in the same soaking water, over low heat and skimming the impurities. Cooking takes an average of 50-60 minutes and must be completed with the pot covered.

The hulled spelled cooks in 45 minutes and does not require prior soaking; its neutral flavor goes well with any cold or hot preparation. In fact, there are many recipes in which it can be used: soups, minestrone, cold salads.

It can also be minced and used to prepare polenta, as in the past, or tasty meatballs.
The pearl spelled must be carefully washed before use, then boiled in plenty of salted water for 20-30 minutes, while the broken one requires 10 minutes less to boil than the whole one and does not require soaking; when cooked it takes on the consistency of semolina.

With spelled flour an excellent bread is produced, better than that of whole wheat because, with the same fiber, it does not have the typical flavor of bran, but is very close to white bread: indeed, it is even more aromatic and appreciated by many . puffed spelled, often used for breakfast accompanied by a cup of milk or yogurt.