Broken spelled belongs to the III fundamental group of foods; it is rich in carbohydrates but low in water - a characteristic that makes it very energetic when raw - it contains dietary fiber, proteins of medium biological value, specific vitamins and minerals. It is suitable for most diets with few exceptions such as, for example, the diet for celiac disease Boiled it absorbs at least 100% of its weight in water, doubling in volume.
The most suitable cooking techniques for broken spelled are by poaching - boiling in water - or by "risottatura" - an improper term attributed to the preparation of risottos. In the latter case, the broken spelled yields up to 300-400% of the initial weight. Some complete the boiling by jumping in the pan. It does not require preliminary soaking.
Broken spelled goes perfectly with all the typical foods of the Mediterranean diet - seasonings, vegetables, meat - fresh and preserved - and offal, fish products, eggs and cheeses. The typical recipes based on broken spelled are more or less the same as those involving the use of whole spelled; however, using broken spelled it is possible to enjoy greater ease in cooking.
It is produced by breaking - into 3 or 4 parts - and sieving - at the screening machine - the whole seeds of large spelled or spelled spelled (Genus Triticum Species spelled). For this reason, the name "spelled broken", even if not entirely incorrect, should be replaced by the more pertinent "spelta spezzata".
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Whole grain is understood to mean the grain deprived of the husks or bracts - jargon known as husk, chaff or slag - but still provided with the aleuronic layer - and, possibly, also the germ.
it is an essential factor in increasing the conservation of all cereals - and starchy seeds in general, including legumes - but significantly increases the nutritional density of the foods in question in a misleading way. The cooking determines a rehydration of the broken spelled, increasing the water content up to obtain a volume of 200-300% compared to the initial one. Compared to the dry raw one, cooking determines a caloric reduction of the broken spelled which decreases the total calories up to half or even 1/3.
The broken spelled also contains a fair percentage of proteins and a very modest quantity of lipids that have a relative impact on the total caloric intake. The peptides are of medium biological value, that is, they do not contain all the essential amino acids in the right proportions and quantities.The limiting or deficient amino acids are lysine and tryptophan; on the contrary, broken spelled is rich in methionine, which is instead limiting in many legumes. Fatty acids have an unsaturated prevalence, with a good percentage of polyunsaturated chains - which increases in proportion to the amount of germ in the seeds.
The fibers, abundant since the seeds are whole, help to increase the absorption capacity of the water in cooking. This food is free of cholesterol, lactose and histamine. Gluten is instead present. The purine level is considered moderate.
From a vitamin point of view, the broken spelled shows a good quantity of water-soluble molecules of group B; particularly niacin (vit PP), thiamine (vit B1), pyridoxine (vit B6) and folic acid - the latter, however, is largely degraded with cooking.
With regard to mineral salts, the percentages of phosphorus, iron - even if not very bioavailable - and zinc are particularly appreciable.
- especially in obesity - in type 2 diabetes mellitus and in hypertriglyceridemia. On the other hand, being wholemeal, it lends itself more to the low-calorie slimming diet than refined cereals.
Combined or alternated with protein sources of high or medium biological value - in the latter case, as long as they contain satisfactory quantities of lysine and tryptophan - the broken spelled contributes to satisfying the general need for proteins. The lipids, although deficient, still have an impact neutral or positive on the nutritional balance.
The abundance of fiber in broken spelled makes it ideal for a diet against constipation, as long as you take the right amount of water. These also modulate nutritional absorption, reducing the uptake of cholesterol and the reabsorption of bile salts - acting positively on cholesterolemia - and slowing down the absorption of carbohydrates - acting positively on the glycemic-insulin curve. Fiber is also a nourishment for the intestinal bacterial flora, acting as a prebiotic.
The B vitamins mainly have a coenzyme function, which is why it can be said that broken spelled helps to support various cellular functions. However, the iron, which is abundant, is not very bioavailable and this means that it is not completely absorbed. It is advisable to combine the broken spelled with nutritional sources of vitamin C, which can improve this process. Phosphorus is an essential constituent of hydroxyapatite - a mineral of bone tissue - and of phospholipids, particularly abundant in cell membranes and even more in nervous tissue. Zinc has many functions, including that of a powerful antioxidant.
The presence of gluten makes broken spelled a food unsuitable for the diet against celiac disease. It also contains proteins to which wheat allergy sufferers react negatively. On the other hand, it is suitable for the diet of those intolerant to lactose and histamine. It is also allowed in the diet for gout or hyperuricemia.
It has no contraindications for vegans, vegetarians and is not prohibited by any religion or philosophical current. It is also considered a macrobiotic food.
The average portion of broken spelled is 80 g (about 270 kcal).
, other seeds etc.
Note: whole wheat spelled is not particularly suitable for risottos because, being covered by the aleurone layer, it tends to release little starch - necessary for whipping - and requires long cooking times.
It is interesting to note that broken spelled does not require preliminary soaking, instead it is necessary for whole spelled. This characteristic is causing many recipes once based on whole seeds, today we have the broken spelled as the main ingredient.
Some recipes based on broken spelled are: soup with spoon of broken spelled, risotto with broken spelled, broken spelled stir-fried, fried / baked (breaded) meatballs of broken spelled, vegan burgers etc.
This ingredient, being almost as delicate as wheat from an organoleptic and gustatory point of view, blends perfectly with any type of bread. Extra virgin olive oil is preferable as a seasoning fat, while among the aromatic herbs and spices in general you can indulge yourself: rosemary, oregano, bay leaf, sage, fennel, dill, tarragon, chilli, black pepper, saffron, turmeric , curry, etc. It can be associated with meat - fresh and preserved - offal, fish products, eggs, cheeses, other cereals, legumes, vegetables, potatoes and even fruits of any kind.
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