Spelling semolina is a product obtained from finely ground spelled grains (triticum spelta), ancient grain, which for centuries has been valued for their exceptional nutritional and culinary versatility. Unlike typical porridges, it is characterized by a delicate, creamy consistency.
Scientific research conducted, among others At the University of Agriculture in Krakow, they indicate that Sandlox contains about 14.6 g of protein per 100 GW raw state and a rich set of microelements such as magnesium, phosphorus, iron and B vitaminswhich strengthen the immune system, support bone health and improve oxygen transport in the body.
The publication in “Advans in Clinical and Experimental Medicine” (2017) emphasizes that including spelled products in the diet can have a positive effect on the functioning of the digestive system, support the balance of intestinal microbiota and help stabilize blood sugar levels.
The main advantage of spelled semolina is High protein content that plays a key role in tissue regeneration processes, muscle structure and maintaining normal body functions. Sandlord protein is characterized by a good amino acid profile, including Lysine, which is often lacking in other cereals. Equally important is fiber, both insoluble, supporting intestinal peristalsis and soluble, which helps regulate blood sugar levels.
Spelled semolina It exceeds porridge in terms of protein content (14.6 g against 12.9 g per 100 GW oats). In turn, porridge is richer in soluble fiber, especially beta-glucants, which, according to research in “nutrients” (2019), effectively reduce LDL cholesterol, supporting cardiovascular health. Beta-glucants form a gel in the intestines that slows down the absorption of glucose and binds bile acids, contributing to better control of lipids in the blood. Spelled also contains soluble fiber, but in smaller quantities, which is why its effect on cholesterol is less pronounced. Both products are conducive to the feeling of satiety due to the high content of fiber and complex carbohydrates.
International research published in the European Journal of Clinical Nutrition confirms that whole grains, including spelled, play an important role in preventing metabolic disorders, i.e. type 2 diabetes and obesity.
The delicate, finely ground structure of spelled semolina means that after cooking it reaches a smooth, creamy consistency that is ideal for various dishes. Preparation of groats is extremely simple: Just cook it in water or milk (cow, almond, oat or coconut) for a few minutes until it thickens. The subtle, slightly nutty taste harmonizes with both sweet and dry additions. Squeezed semolina can be the base for both sweet and dry breakfasts. Cooked on vegetable broth with the addition of thyme or rosemary, and served with vegetables or egg in a T -shirt, it is a healthy and unusual proposition.
It is also used in dinner dishes and desserts, offering a healthy alternative to more processed ingredients. In the pumpkin or broccoli soup, the cream plays the role of a natural thickener, giving dishes a velvety consistency without the need for flour or cream. In the dishes inspired by risotto, it can be used instead of Arborio rice, cooking with broth, white wine and the addition of mushrooms, asparagus or peas. In desserts, semolina works in casseroles and puddings or as a base for vegan cheesecakes – mixed with bananas, coconut milk and fruit, and then baked with crumble.
The classic recipe is cooking porridge on vegetable milk or cow for about 5-7 minutesuntil it reaches a cream, velvety consistency. During cooking, add a pinch of cinnamon, a few drops of vanilla extract or a little cardamom to give the dish a warm, aromatic character.
After putting into the bowl, decorate the porridge with seasonal fruits: raspberries, blueberries, slices of peach or pieces of baked apple with a hint of honey and nutmeg. To enrich the texture and nutritional values, it can be sprinkled with a handful of chopped walnuts, almond flakes or chia seeds. The whole can be gently poured with maple syrup, natural honey or a teaspoon of peanut butter.
Sources: Teragałuje.pl/pubmed
