SPELT: digestibility ensured
Spelt and its properties
Spelt is considered the oldest species of wheat that grows without particular climatic needs and with a high resistance to diseases and adverse conditions. One of the peculiar characteristics of this cereal is the presence of resistant glumeal envelopes, which protects the kernels, maintaining its nutritional values and preserving its freshness. In particular, spelt starch is more resistant to digestion and this helps to improve intestinal transit, blood sugar and cholesterol. In addition, spelt flour contains high amounts of amino acids, minerals and vitamins and a more digestible gluten than wheat.
Therefore, combining this precious cereal with a series of other ingredients such as the good fats of blue fish, extra virgin olive oil, walnuts and avocado, results in a precious dish for the balance of our lipid structure and for the health of our membranes, with positive implications both on cardiovascular health and useful for the prevention of pathologies that have a chronic inflammatory state at the base. The presence of tomato pulp, a source of antioxidants such as lycopene, whose bioavailability is optimized by cooking in extra virgin olive oil, completes the antioxidant power of this dish.
Nutrilipidomic recipe
Spelt with mackerel in walnut and avocado pesto
Ingredients (fot 2 people):
- 160 g spelt
- Fresh mackerel fillets g 200
- 20 g of walnut kernels
- 50 g of avocado
- 20 g of extra virgin olive oil
- 200 g of red tomatoes
METHOD
Put a liter of water to boil in a saucepan and cook the spelt in it. Drain and set aside. Meanwhile, steam the mackerel fillets for about 6-7 minutes, strip them and set aside.
In a pan, add the extra virgin olive oil and heat slightly with a clove of garlic, add the tomatoes cut in half and skinned, let them blanch slightly for 4-5 minutes then allow to cool.
In a blender, combine the chopped avocado and cherry tomatoes. Blend well until reduced to cream. Separately, crush the walnuts, leaving them in grains to give crunchiness to the dish.
At this point, add the tomato and avocado cream to the spelt, mix well, add the filleted mackerel and chopped walnuts.
Leave to cool in the fridge for half an hour and serve.
Nutritional values per recipe and per person
| Kcal | Pro-teins |
Carbs |
Sugar |
Total fats |
Satu-rated |
Mono-insaturated |
Polin-saturated |
Cho-leste- rol |
Fibers | |
| Spelt | 564,8 | 26,24 | 76,83 | 3,84 | 3,39 | 0,65 | 0,72 | 2,02 | 17,12 | |
| Mackerel | 388 | 36,2 | 0,10 | 0,10 | 22,3 | 6,44 | 8,06 | 7,82 | 99,4 | |
| Walnut kernels | 137,2 | 3,6 | 0,78 | 0,44 | 13 | 1,24 | 2,6 | 9,2 | 14,38 | |
| Avocado | 102,5 | 0,78 | 0,41 | 9,81 | 2,25 | 6,15 | 1,41 | 1,8 | ||
| Evo oil | 180 | 19,09 | 3,04 | 14,62 | 1,43 | |||||
| Tomatoes | 38,6 | 1,72 | 4,98 | 4,86 | 0,42 | 0,11 | 0,07 | 0,24 | 2,4 | |
| Tot. Per recipe |
1411 | 68,54 | 86,1 | 9,24 | 68 | 13,73 | 32,22 | 22,12 | 99,4 | 35,7 |
| Tot. Per person | 705,5 | 34,27 | 43,05 | 4,62 | 34 | 6,86 | 16,11 | 11,06 | 49,7 | 17,85 |
Article edited by
Dr.ssa Nicoletta Bocchino – Nutritionist Biologist
The food recommendations in the article are not intended as a substitute for a personalized meal plan and are to be adapted to specific cases.
Sources:
- https://ciqual.anses.fr/
- Elena Viganò, Filippo Fiume Fagioli, Simonetta De Leo “Il Farro: nuove sfide per un cereale antico” November 2020 10.14276/1825-1676.2429
- Francesca Buccella, I macro e micro nutrienti nella frutta secca, disidratata, nei semi oleosi e nei prodotti macinati Nuts for life Ed.
Photo: 123RF Archivio Fotografico: 36815099©handmadepictures /123rf.com |
- On 30 July 2021
