Not just wheat. Spelt (or farro) is a semi-wild grain from which all modern wheat varieties were derived. It is challenging to process and grind, but its nutritional value far exceeds that of regular wheat. As a legendary grain, it has made a comeback among superfoods, and here's what makes it special.
Just 10 years ago, most doctors and readers would have dismissed the idea that a diet could help solve health problems. But much has changed since then. Medicine is shifting toward focusing on health rather than disease. Three years ago, nutrition with superfoods — products with enhanced nutritional or vitamin value — was seen as the realm of radicals and special diet enthusiasts. Today, good nutrition is the most powerful tool for improving well-being and serves as effective prevention.
A bit about whole grains
Grains were recognized as superfoods relatively recently, later than other products. Each grain is a seed covered with a natural shell. When only the outer, tough shell is removed, the result is what we call unpolished, unprocessed, or whole grains. Further processing destroys the germ and outer layer of the grains, resulting in polished grains. Most people prefer these: they’re lighter in color, softer, visually appealing, milder in taste, and cook very quickly. But all the nutrients are stripped away. Polished grains lack bran and the germ. If soaked in water, these grains will swell but never sprout. Whole grains, on the other hand, are a storehouse of nutrients. They contain plant proteins, a bit of fat (oil), complex carbohydrates, fiber, vitamins, and minerals in proportions optimal for the body.
In contrast to tons of processed white flour made from polished wheat, an improved, original version of this grain — spelt — has begun to appear on shelves.
The trend to revive one of Europe’s oldest crops, spelt, or wild wheat, is still quite young. About eight years ago, crops were only sufficient to maintain the idea of reviving this culture, which had been used for centuries. Spelt is the ancestor of whole-grain flour for pasta and pizza in Italy, for pies and bread in Central European countries, and until the 19th century, it was the basis for porridge in northern countries. Reviving spelt required years of effort: the grains are very demanding of the soil (they won’t grow in mineral-poor land), practically intolerant of fertilizers, and require a fully organic approach at every stage of cultivation and processing.
The result? Spelt is noted for higher iron content compared to wheat, more plant protein than many staple grains, and a respectable amount of essential amino acids and B vitamins. Spelt is used as a base for porridge or in salads, replacing millet for variety. But it’s important to know: cooking spelt takes at least an hour.
- 200 g of spelt
- 10-20 fresh or dried forest mushrooms
- 1/2 tbsp. olive oil
- 2 cloves of garlic
- 100 ml dry white wine
- 1 liter of vegetable broth (or water from soaking dried mushrooms, or simply water)
- 1 tbsp. cream or 1 tsp. butter
- a handful of chopped green onions
- a large handful of grated Parmesan or Pecorino
- 1 small onion
Soak the spelt in advance. If using dried mushrooms, soak them separately. In a pan, sauté the chopped onion and garlic in olive oil until fragrant. Add the fresh mushrooms.
Drain the water from the spelt, add it to the vegetables, pour in the wine, and stir, allowing it to evaporate almost completely. If using dried mushrooms, chop them and add to the "risotto," along with the broth/mushroom water/plain water. Cook over medium heat, stirring occasionally, until the spelt is tender. Turn off the heat, season with salt, and add the cream and grated cheese. Mix well and serve, garnished with green onions and more cheese.
Soak the spelt in advance. If using dried mushrooms, soak them separately. In a pan, sauté the chopped onion and garlic in olive oil until fragrant. Add the fresh mushrooms.
Drain the water from the spelt, add it to the vegetables, pour in the wine, and stir, allowing it to evaporate almost completely. If using dried mushrooms, chop them and add to the "risotto," along with the broth/mushroom water/plain water. Cook over medium heat, stirring occasionally, until the spelt is tender. Turn off the heat, season with salt, and add the cream and grated cheese. Mix well and serve, garnished with green onions and more cheese.
