What Is Semolina? Health Benefits and Uses

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You’re scrolling through a Whole Foods website, looking for a change. Something new to nourish your body that you haven’t tried before. And there it is. Semolina. But what is semolina and is semolina healthy?

In this article, we’re breaking down semolina, its benefits for your body, and semolina food recipes. Keep reading for a deep dive into this incredible ingredient and how to incorporate it into your wellness lifestyle.

What is semolina made from?

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Semolina is made from Durum wheat. The grain is ground into a powder to make flour known as Durum wheat semolina. Normal flour comes from common wheat and typically has a soft, fluffy texture. However, this is usually because the flour has undergone several processing steps, which remove its nutritional benefits.

Semolina is pale yellow and rich in nutrients, fibre, and protein. It’s an excellent ingredient for adding vitamins, minerals, and health benefits to baking and cooking.

What is in semolina flour?

Semolina and semolina flour are the same thing, made from Durum. You can get coarse semolina and fine semolina. Fine semolina has been milled more, making the grains small and soft.

Is semolina healthy?

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Yes, semolina is wonderfully healthy for your body because it’s abundant in nutrients. Here are the top benefits of swapping ordinary flour for semolina:

Rich in folate

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Folate is a B vitamin, which is critical for cell development. Pregnant women are often advised to take additional folate for the development of the baby. However, you should also consult your doctor before introducing new foods when pregnant.

But this B vitamin isn’t only essential during pregnancy. A folate deficiency impacts red blood cells, causing brain fog, lack of focus, memory problems, sluggishness, and extreme tiredness. If you find yourself nodding off throughout the day despite enough sleep, add more folate to your diet. The good news is that semolina does just that.

Keeps you full for longer

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Semolina is a fantastic option for managing weight and energy levels as it keeps you satiated longer than normal flour. This is because it’s high in protein and fibre, providing your body with high levels of vitamins and minerals. If you’re feeling peckish, try a semolina-based snack to curb your cravings and stop that stomach grumbling.

Maintains muscle mass

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Semolina is bursting with essential amino acids that help build collagen (the most abundant protein in your body) for muscle development. It also keeps tendons and muscles elasticated, flexible and strong, reducing the chances of injury and speeding up post-workout recovery.

Excellent for increasing stamina

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A magical property of semolina is that it’s bursting with iron. This mineral helps red blood cells transport oxygen around your body, giving your organs a breath of life. Your heart, lungs, liver, and kidneys work more efficiently. So, you have the energy to leap off the sofa and run a marathon. Okay, it might not be that magical, but it does enhance your stamina for a more energised version of yourself.

Looks after your heart health

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The combination of iron, protein, folate, and fibre in semolina is excellent news for your heart health. You have laser-focused concentration, better sleep, and enhanced moods when the heart thrives. It’s especially important to look after your heart as you get older. So, consider adding semolina to your diet if you’re over 40.

Great for your gut

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Last but not least, semolina is a wonderful source of fibre. You get fibre from grains, fruit, vegetables, nuts, and seeds, and the recommended daily amount is 30 grams. Fibre binds stools and gives intestines slip for a healthy gut, minimising cramps and bloating.

Is semolina gluten-free?

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No, semolina is not gluten-free, so it’s unsuitable if you have a gluten intolerance or Celiac disease. For gluten-free options, we recommend checking out our gluten-free whole foods. They include delicious snacks, such as quinoa crisps and low-sugar dark chocolate, that are 100% gluten-free.

How to cook semolina

How you cook semolina depends on how you are using it or what semolina recipes you choose. Either way, it’s incredibly simple, and you can prepare semolina in just three steps:

Step 1 - Add milk, water, sugar or sweetener, and salt to a pan.

Step 2 - Cook on a medium heat for 3-5 minutes.

Step 3 - Stir until it’s your desired thickness.

Recipes with semolina

Because semolina is an alternative to common flour, there are endless recipe possibilities. Check out some ideas for using semolina below:

Semolina dessert—Many semolina pudding recipes are available to make a nutritious after-dinner dessert. Try German semolina pudding by mixing your chosen semolina flour with milk and sugar or sweetener. Bring to the boil, let thicken, and serve with a delicious berry compote.

Semolina cake—Mix semolina into your cake recipes for a filling and sumptuous treat. Semolina flour pairs particularly well with crunchy walnuts or orange zest for an explosion of taste.

Semolina pizza—Instead of your typical Friday night takeaway pizza, why not make your own? Create a pizza dough base using semolina, add a delicious tomato base, followed by creamy mozzarella and an array of toppings.
Semolina pasta—If you enjoy making freshly made pasta but don’t love the belly ache normal pasta gives you, try switching to semolina. Cook your fresh pasta and serve with a tasty sauce, a protein of your choice, and a helping of vegetables.
Semolina and roast potatoes—Shaking potatoes with flour in a saucepan before roasting gives them a crispy coating. Swap regular flour with semolina for added fibre and protein.

Semolina with Grape Tree

Grape Tree Semolina is sustainably sourced, GMO-free, and vegan-friendly. For a fibre and protein boost, use it in pasta, pizza, cakes, and general baking. Make it your go-to flour when cooking for your family or making sweet and nutritious desserts. Add a packet to your cart today.