Spelled - Nutritional properties of one of the oldest cereals

Espelta: What is it?

Spelled escaña is one of the oldest grains known to humanity. It has been cultivated for more than 8 thousand years. This cereal is believed to be the ancestor of modern wheat, which was replaced by spelled due to its better productivity. This is because one of the properties of escaña grains is to have an extremely dense shell, which makes the flour production process difficult.

Wild spelled, cultivated spelled, and Kamut is the most common subspecies in modern agriculture. Although they are very similar in appearance, there are significant differences in both the composition of the cereal and its size. For example, leavened bread can easily be made from cultivated spells. At the same time, the mother from escaña must be fermented for 1 or 2 days.

The photo shows the differences between wheat, rye, oats, and spelled. It is essential to know that all these cereals contain gluten, so they are not allowed on a gluten-free diet. Although the gluten in the echelon is different in structure than wheat, it can still cause allergies in people with celiac disease.

Spelled flour – Properties

Both traditional spelled flour and whole spelled flour are high-fiber foods. Its use regularly brings benefits to the body: for example, improving the digestion process. In addition, one of the properties of this cereal has a low glycemic index (around 45 units), which makes the grain an excellent option in weight loss processes. Bread made from escaña flour is considered one of the healthiest, especially compared to the well-known white bread.

One of the properties of spelled flour is its contribution of essential amino acids is high, as well as it has a high content of minerals and vitamins, in the first place the vitamins of group B. The integral escaña and the Kamut stand out in the presence of minerals. For example, its amount of calcium is more than double the amount present in wheat flour; for this reason, spelled is considered one of the foods rich in calcium.

Spelled – nutritional value (per 100 g of dry cereal) ¹:

  • Calories: 342 kcal
  • Total carbohydrates: 69 g
  • Total protein: 12.1 g
  • Fibra: 11g
  • Grasa total 2.1 g
  • Omega-3: 0.06g

How is spelled cooked?

It is possible to cook spelled both in water and in milk. The dish may taste sweet; in this case, it is eaten with nuts, berries, and fruits. As well as acting as the main garnish or topping for soups. Spelled goes well with fresh vegetables, green beans, red lentils, and other legumes.

How to cook spelled porridge?

  • Before cooking, the spelled grains should be washed under running water.
  • The proportions are 2-3 cups of liquid, water, or milk in 1 cup of milk.
  • Bring the liquid to a boil, and add the cereal—Cook for about 40 minutes over low heat. Add a tablespoon of melted ghee butter before serving—salt and pepper to taste.

Cooking time can be shortened by soaking the cereal overnight in cold water or using a pressure cooker. In addition, it can be given a crunchy touch if the spelled grains are preliminarily roasted in a small amount of oil.

Gourmet spelled recipes – escaña pilaf with meat and mushrooms.

Because the escaña is gaining popularity in healthy eating, more and more recipes with gourmet spells; here is a recipe for spelled pilaf with mushrooms:

First, the vegetables should be sautéed with ghee butter in fine pieces for 20 minutes. Then cut the meat and vegetables into fine pieces. Add the escaña previously soaked overnight and cook on the plate for approximately 30-40 minutes over low heat—season with smoked pepper, salt, and pepper.

Also, in health food stores, you can buy spelled paste. These differ in a characteristic dark color and a longer cooking time (approximately 10-15 minutes). Due to their firm structure, they do not pass and maintain a rich flavor. Although the amount of calories in such pasta is close to wheat, its glycemic index is lower.

How to make bread with spelled flour?

A tasty and healthy bread can be made from ordinary spelled flour and whole wheat flour. One of the properties of this bread is its pronounced taste, the aroma of nuts, and firm texture. Here’s a 40-Minute Unleavened Spelled Oatmeal Sesame Bread Recipe:


3½ cups whole spelled flour½ cup finely ground oats½ cup sesame seeds2 tablespoons baking powder1 teaspoon salt2 cups milk or warm water2 tablespoons honey2 tablespoons olive oil¼ cup oats (to decorate)


  • Preheat the oven to 180C
  • Mix the spelled flour, oats, sesame, baking mix, and salt.
  • Mix the milk, olive oil, and honey in a separate bowl.
  • Add to the dough slowly until it forms a pliable dough.
  • Add the dough to a previously buttered loaf pan
  • Decorate with traditional oats
  • Bake for 40 minutes at 180C

To bake a perfect sourdough with spelled flour, the ideal is to leave the dough for 1-2 days with yeast. Although this recipe is more complex, the result will be worth it.

Spelled is one of the oldest cereal crops, a close relative of modern wheat. The peel of the cereal preserves nutrients, fiber, and vitamins. However, one of the properties of the shell is to delay the cooking process. So it is recommended that they are soaked the day before when cooking spells. Healthy bread, as well as easy gourmet recipes, can be made from whole grain escaña flour.

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