Husked spelled

Spelled is a cereal of ancient origins, widely used in the past centuries by the populations of the Mediterranean. The nutrient values ​​in spelled are similar to those of soft wheat; however, it has a higher percentage of protein than wheat, equal to 15%. It also has a good content of Potassium, Phosphorus and Magnesium (important for the health of bones and teeth) and Vitamins A and B. It seems that many people who are intolerant to wheat do not have problems with spelled: although it belongs to wheat, and therefore contains gluten, however it has a low toxicity. It is advisable to always choose hulled and non-pearled spelled, since the pearling operation eliminates most of the bran and nutrients; the only possible advantage is the reduction of cooking times, however to the detriment of the content of nutritional elements such as fibers and oils, which have an emollient and regulating function of the intestine. It is not essential to soak it, but doing so is certainly positive: it increases the digestibility and bioavailability of some microelements; the important thing is to soak it (after rinsing it well) for 4-6 hours in the right amount of water (two and a half times the weight of the spelled) and then pour it all into the pan (the soaking water is not thrown away as it contains the B vitamins from spelled) and proceed with cooking.