Because of its high carbohydrates and fiber content, it has the same effect on blood sugar as wheat.

Less familiar to many of us, sorghum is the fifth most produced cereal crop in the world and is gluten free. Spelt is an ancient type of wheat that's native to southern Europe, where it's been used for thousands of years. There is an ancient history and tradition behind the spelt variety ‘dicocco,’ which is known as pearled spelt, because it contains the outer layer of bran that was removed, making it practical, quick, and easy to prepare a variety of delicious dishes. Make our nourishing vegetarian broth, packed with nutritious veg, and topped with homemade sourdough croutons for extra crunch.If allowed to soak longer, those grains + water + acidity + warmth will equal fermentation and that is what we should really be after.

Of the three only ‘speltotto’ sounds blatantly wrong, but surprise – it is the only one of the three that actually has its own legit name as a dish. And millet, but as much as I like it in porridge, I think it is a grain a bit on the small side for such use. Rob said: “There’s very little difference nutritionally between the two grains and they both offer a source of fibre, magnesium, iron and zinc. As a result, it absorbs all of the flavor from your dish while cooking, resulting in the most delicious risotto, soup, and salad dishes you can make. TimesMojo collects the most frequently asked questions on various topics and provides them to its users.

It is a type of wheat grain and contains gluten, making it unsuitable for those with coeliac disease or non-coeliac gluten sensitivity. Prebiotic fibres act as a fuel source for our gut microbes and in so doing stimulate their growth and activity, and enable them to crowd out less desirable, pathogenic microbes. An organic, regenerative family farm on the Somerset Levels owned and by Mulberry founder Roger Saul. Repeat this process until the spelt is al dente – cooked, yet still with a little bite (this should take about 40–45 mins).

It takes more time to cook steamed spelt than boiled spelt, but the result is more intense and tasty. Whole wheat spelt flour has a light texture, which means that your baked goods will not be heavy or dense, making it an excellent addition to any recipe. Finely slice the spring onions and finely dice the carrot and the broccoli stem for the soffritto (you can use a celery stalk which is classic but this is a good way of using up broccoli stems).Diced finely, it is as good as celery and I can bet even an Italian chef would not tell the difference. It’s only one of the grains cooks use to make risotto: pearl barley is arguably more popular but I hate it with a vengeance, ever since being frequently served a gloop of tasteless grey to go with my meatballs in school dinners (barley was big in Poland). The outer layer of bran is removed from pearled spelt grains by bouncing them over rotating stones, whereas the outer layer of spelt grains remains intact. Spelt is rich in dietary fibre, thiamin, copper, manganese, niacin and phosphorus, vitamins B2 and 3.