How healthy is spelled bread?
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Recently I started eating spelled bread. I knew it, but I wasn't sure what it was. Spelled bread seems to have a lot of good benefits. After I started eating spelled bread and doing research, I can tell you the following:
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Recently I started eating spelled bread. I knew it, but I wasn't sure what it was. Spelled bread seems to have a lot of good benefits. After eating spelled bread myself and doing research, I can tell you the following:
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This old cereal with a slightly nutty flavor is back and is becoming increasingly popular. And there are good reasons for this: not only does it taste good and has the real texture of bread what we are used to (because it contains gluten), it is also packed with important nutrients such as proteins and minerals.
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This ancient cereal with a slightly nutty flavor is back and becoming more and more popular. And there are good reasons for this: not only does it taste good and have the real texture of bread what we are used to (because it contains gluten), it is also packed with important nutrients such as proteins and minerals.
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But what effects does regular consumption of spelled bread have on our health? And have these effects also been scientifically proven? Then read on!
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
What is spelled bread?
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What might be useful at first is that I will explain to you what spelled bread actually is. As you can see in the picture above, there aren't really that many differences in appearance.
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What might be handy at first, is that I will explain what spelled bread actually is. As you can see in the picture above, there aren't really that many differences in appearance.
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In the Middle Ages this was actually the only bread (besides rye bread) that could be eaten every day. Today, most of the population does not even know the term spelled bread. So a long time ago it was the most normal thing in the world.
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In the Middle Ages this was actually the only bread (besides rye bread) that could be eaten every day. Today, most of the population doesn't even know the term spelled bread. So a long time ago it was the most normal thing in the world.
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When you talk about cereals, people usually immediately think of wheat, but also rye, barley and of course oats! However, the mother of all these cereals is spelled grain and is really busy with a strong advance in the Netherlands.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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And rightly so, because spelled has many health benefits!
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"Â € ¦Spelled is the best grain. It is fat, warm, powerful and it has a high nutritional value. Spelled is better tolerated than any other grain. The grain gives the person it eats good flesh and good blood. It makes for a cheerful and joyful mind. However spelled is eaten, whether as bread or incorporated into other foods, it is good to eat and easy to digest. ”
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"Â € ¦Spelled is the best grain. It is fat, warm, powerful and it has a high nutritional value. Spelled is better tolerated than any other grain. The grain gives the person it eats good flesh and good blood. It makes for a cheerful and joyful mind. However spelled is eaten, whether as bread or in other foods, it is good to eat and easy to digest. ”
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Spelled is not called the '' primal grain '' for nothing and I now eat regularly.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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We Dutch do not eat spelled bread every day. You can even have it made per order at the bakery. In other countries (Germany), for example, much more spelled bread is consumed.
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Unfortunately, spelled bread has not yet been included in the Dutch Commodities Act. Whole grain bread, for example, is. If a bakery or supermarket sells you wholemeal bread, you can be sure that 100% wholemeal has actually been used.
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Spelled bread is outlaws in this respect. As soon as it contains only a small percentage of spelled, the supermarket or baker can already sell it under the name 'spelled bread'. Unfortunately, especially in such doubtful cases, the labels are always very unclear. So pay attention to what and where you buy. I personally think that you are best off at the real baker. You can simply ask them directly about the composition.
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Spelled bread is outlaws in this respect. As soon as it only contains a small percentage of spelled, the supermarket or baker can already sell it under the name 'spelled bread'. Unfortunately, especially in such doubtful cases, the labels are always very unclear. So pay attention to what and where you buy. I personally think that you are best off at the real bakery. You can simply ask them directly about the composition.
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When we compare wheat with spelled grain, the biggest difference is clearly visible. The nutrients in the spelled grain are all in the spelled grain. This is the exact opposite of wheat. Wheat contains these nutrients in the germ and bran.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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When wheat is milled it will lose many of the good nutrients due to this process. When spelled is ground, the majority of the good nutrients will remain. This basically means that when you eat spelled bread, you are getting more good food per slice than any other bread.
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When wheat is milled it will lose many of the beneficial nutrients due to this process. When spelled is ground, the majority of the good nutrients will remain. So this basically means that when you eat spelled bread, you get more good foods per slice than any other bread.
Growth process
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The first striking difference between spelled and normal grains is that the spelled plant is much stronger than normal grains. Spelled grows well on poor soil and is much more resistant to insect pests. Much less pesticides and fertilizers are needed when growing spelled, as is the case with cereals. In addition, the spelled grain is very hard and the spelled flour protects better against contamination.
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
Vitamin A
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The results of the studies (sources at the bottom of the page) do not indicate how much, but that spelled contains significantly more B-carotene and retinol!
Niacin
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One of the nutrients that is abundant in spelled bread is niacin. Spelled bread contains about 5.5 mg of niacin or B3 (niacin is a B vitamin) per 100 gram serving. This has been confirmed in a scientific publication from 2008.
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We are supposed to consume 20 mg of niacin in our diet per day. One portion of spelled bread already provides us with more than a quarter of the daily recommended amount! [!Pullquote] In addition, compared to the healthiest cereals, spelled is 30 to 60% richer in micro- and macronutrients. [!/ Pullquote]
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Niacin is very important for the proper functioning of our body: it helps, among other things, to produce hormones related to sex and stress, ensures good blood circulation and lowers the cholesterol level in your blood.
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In terms of vitamins E and D, there is little difference between whole grain and spelled.
Minerals
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There is also scientific evidence that spelled has a higher content of certain minerals than other grain varieties. An article about this was already published in 2005 in the Journal of Agricultural and Food Chemistry. Copper, zinc, iron, magnesium and phosphorus are particularly abundant in spelled bread, 30 to 60% more than in other cereals.
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15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps -
50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage -
20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula -
25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
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Dietary fiber
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Another advantage of the good soluble fiber in spelled bread is that it helps to control our cholesterol and sugar levels in the blood. Spelled bread scores so much lower on the glycemic index (a value measure that indicates how high the glucose in our blood peaks after consuming a certain food product) than regular white or brown bread.
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25 minMain dishthin bacon strips, onion, chicken fillet, smoked paprika, chestnut mushrooms, traditional olive oil, chilled little newborns, fresh carrots and snow peas,free-range chopsticks with mixed vegetables -
15 minSnackflatbread, Mango Chutney, smoked duck breast, cress,oriental duck -
20 minMain dishmussel, butter, leeks, White wine, water, creme fraiche,normandy mussels in cream sauce -
65 minDessertsugar, vanilla bean, oranges, almond shavings, butter, Eggs, vanilla sugar, self-raising flour,orange-almond pie
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In the Netherlands there is a shortage of fiber, which easily causes digestive complaints (hemorrhoids, constipation, irritable bowel). Eating more spelled bread makes it much easier to meet the recommended amount of 30 to 40 grams of dietary fiber per day.
Unsaturated fats
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The research also shows that spelled bread contains many polyunsaturated fatty acids. These are the fatty acids that help you get your cholesterol down.
Good for people with grain intolerance
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Besides being very rich in these nutrients, spelled offers a number of other benefits for our health. The molecular structure of the proteins in spelled bread is different from that of regular bread.
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This makes spelled more water soluble. This makes this bread variant easier to digest for everyone, but especially for people with a grain intolerance.
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A large group of these people, who cannot tolerate regular bread, say they can eat spelled bread without stomach and intestinal complaints.
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25 minMain dishflour, slip tongues, olive oil, garlic, leeks, raw ham, black olives without pit, lemon,fried sole with ham and leek -
40 minMain dishgreen pepper, extra virgin olive oil, spring / forest onion, garlic, sticking potato, chilli pepper flakes, deep-frozen mine, flat leaf parsley,marmitako -
65 minMain dishpotatoes, olive oil, onion, garlic, minced beef, sauerkraut, curry powder, sour cream, parsley,potatoes stuffed with sauerkraut beef -
85 minSide dishshallot, White wine vinegar, red silver onions of tomatoes, limes juice and grater, oysters, sea salt,raw oysters with two toppings
Spelled bread and skin disorders
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When you suffer from skin problems such as acne, rosacea, eczema, psoriasis or other complaints are often the result of problems digesting gluten. Most people with these complaints even have a food allergy.
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It is true that spelled bread also contains gluten. However, many people with a food allergy can tolerate spelled well. Remember that spelled is made from complex carbohydrates, which means it takes longer for your digestive system to absorb and digest the carbohydrates, which has a very positive effect on your digestion and your skin.
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By reducing the burden on your digestive system by eating less refined sugars, simple carbohydrates and saturated fats, skin complaints often become less.
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20 minMain dishfusilli, frozen haricot beans, onion, olive oil, semi-skimmed milk, water, mix for tagliatelle cream sauce, pink salmon in a tin,fusilli with salmon and string beans -
20 minMain dishceleriac, unsalted butter, fine mustard, vegetarian smoked sausage, stew vegetables, fresh parsley, white cheese,celeriac stew with vegetarian smoked sausage (advertorial) -
15 minMain disholive oil, onion, fennel bulb, garlic, saffron, lemon, mussel, white beer, fish fillet, butter,fish dish with fennel and white beer -
20 minMain dishWorld of meats iberico presca, traditional olive oil, salt, Tabasco, pine nuts, romatomat, arugula, balsamic vinegar, Parmigiano Reggiano,iberico presca tagliata
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Because with acne, rosacea, eczema and psoriasis, there is often a problem with digestion. By paying more attention to your diet, complaints can reduce dramatically. It is not for nothing that people say 'you are what you eat' and by replacing normal bread with spelled bread / products you can improve your digestion and combat skin disorders at the core. [!Pullquote] But beware: for people with gluten intolerance spelled bread is not a solution, as you could read above it does contain gluten. [!/ pullquote]
And perfect for a diet ...
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Spelled is rich in fiber, making it a good fit for a diet aimed at losing weight. Dietitians have long agreed that one of the problems with consuming white bread (and pasta and rice) excessively is that they don't really make you feel full for long.
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20 minDessertfresh pineapple, dark chocolate, coconut grater, almond shavings, chilli pepper flakes,pineapple sorbet and spicy chocolate -
70 minMain dishhampen, Chinese five spice powder, butter, baking bacon, Red onion, garlic, prunes without seeds, cider or apple juice,stewed ham-pieces with prunes -
15 minSide dishcranberry compote, Apple juice, extra virgin olive oil, arugula lettuce melange, fresh goat's cheese 55, red grapes,goat cheese salad with grapes -
10 minSnackfresh raspberry, raspberry, lemon juice, orange juice, Apple juice, powdered sugar,raspberry ice creams
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By eating more spelled products you will notice that losing weight is easier!
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Below an infographic in which the different benefits of spelled (bread) are summarized. Click on the image for a larger size.
Disadvantages of spelled bread
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As is the case with many cases, there are also a number of disadvantages to spelled bread. First of all, it is important to know that celiac patients cannot eat this. It contains gluten.
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A second disadvantage is that it is a lot more expensive than normal bread and because you do not fill it immediately, there is a good chance that you will eat more slices than you are normally used to.
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Apart from the above, there have been few disadvantages so far.
Where can I buy spelled bread?
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This was quite a search for me. You don't even have to ask at the supermarket. It is a separate product that is normally not on the shelves. THE first bakery I walked in did not have it in stock, but it was possible that I ordered it and that it was ready the next day. Anyway, when I want to try something I want it right away too.
On to the next one then ...
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After 3 bakers further I gave up and went to my trusted health food store and luckily they had it there. It is a bit more expensive than normal bread and because I bought it at the health food store it was extra pricey. Since then I have ordered it from the artisan bakery. I must say that since then more and more bakers are selling spelled bread!
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35 minDessertfirm apple, lemon juice, raisins, chopped walnuts, vanilla sugar, cinnamon, White wine, vanilla bean, milk, sugar, cornstarch, egg yolk,apples from the oven with vanilla sauce -
25 minMain dishminced meat, butter, silver onion sweet sour, Ketchup, dark brown caster sugar, cut endive, garlic, mashed potatoes,meatballs with sweet and sour sauce -
15 minDessertsoy milk, oatmeal, honey, walnut, frozen forest fruits, coconut grater,oatmeal with forest fruits, walnuts and coconut -
220 minMain dishbacon strips, onion (coarsely chopped), cooked chestnut, lean pork mince, lightly seasoned, Apple, fresh thyme leaf, melted butter, balsamic vinegar, maple syrup or pouring syrup, turkey, at room temperature,stuffed turkey with chestnuts
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When you order it from the bakery it is still a bit more expensive, 30% than normal, but after experiencing all these good benefits, I gladly paid for it.
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Spelled bread is now available at most supermarkets. However, do take a critical look at the ingredients! It is better to go for traditionally baked spelled bread. Many manufacturers say "SPELLED on the packaging without it being 100% spelled, be critical!
Other spelled products
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Besides bread, there are also a number of other products made from spelled grain. These are of course not available everywhere. Below a number of products that are also available in the "spelled variant":
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If you cannot find the above products in the store, you can easily order them online like at
Can I substitute bread for spelled bread?
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I recently replaced a number of products with spelled products and I can tell you that I notice it almost immediately. My digestion is better and my stomach doesn't feel "full" anymore. Normally I had this right after 2 or 3 slices of bread. But with spelled bread I had no problems with this at all. Also the stool will go a lot smoother.
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30 minMain dishfresh green beans, shell paste, onion, traditional olive oil, cooking cream light, tuna pieces in water, black olives, tomato,pasta with tuna and vegetables -
15 minMain dishquinoamix, chilled edamame soybeans, Japanese soy sauce, ginger syrup, sesame oil, lime juice, Sesame seed, bunch onion, Dutch raw vegetables,quinoa salad with edamame -
30 minMain dishquick-cooking rice, chicken broth tablet, vegetable stock, chicken breast, fresh pineapple, maize, spring / forest onion, Red pepper, lime, sambal Badjak, satay sauce ready-to-eat, emping, cassava, kroepoek,spicy rice salad with chicken satay -
60 minMain dishWhite asparagus, salt, buttered puff pastry, ham, parsley, mascarpone, egg, freshly ground pepper, nutmeg, soft cream butter, baking flour to pollinate,plate cake with asparagus and ham
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As mentioned before, if you have a gluten intolerance, it is not advisable to eat the spelled products. This is because it does contain gluten. To avoid problems, it is recommended not to try this.
Have your own experiences?
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Do you have experience with spelled products yourself? Then leave a comment below and I will post it on the blog so that other people also benefit from this :)
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Kohajdova Z., Karovicova J., 2008. Nutritional value and baking application of spelled wheat. Acta Sci.Pol. Technol. Aliment. 7 (3), 5-14
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105 minSnackyellow rice, forest outing, ginger root, garlic, half-to-half-chopped, red chilli sauce, cornstarch, ketjapmarinadeasin,yellow rice pearls -
30 minMain dishzucchini, garlic, artichoke, raw ham, Macaroni, traditional olive oil, creme fraiche, grated mature cheese,macaroni dish with raw ham -
110 minDessertbutter to grease, baking flour to pollinate, medium oranges, medium sized egg, white caster sugar, half-full quark, grated coconut, wheat flour, cinnamon powder, icing sugar to pollinate,baked cheesecake -
15 minMain dishpaprika mix, onion, sunflower oil, minced beef, curry seasoning ketchup, fresh fresh mint, Bulgarian yogurt, pita bread, lamb's lettuce,pita with curry beef
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Bonifácia G., Galli V., Francisci R., Mair V., Skrabanja V., Kreft I., 2000. Characteristics of spelled wheat products and nutritional value of spelled wheat -based bread. Food Chem. 68, 437-441.