I am really trying to eat healthily and educate my family about how useful and beneficial a proper diet can be. Therefore, I have started reading a lot of books that deal with this subject and learned quite a lot about healthy food.
My friends often turn to me for advice now, and that makes me feel so important and boosts my self-confidence! Following my guidance, most of my friends and relatives, as well as all my boys, of course, started eating farina on a regular basis.
If you wonder, “What is farina?” continue reading, and I will tell you all about it!
What is Farina?
A kind of cereal formed from entire wheat kernels is called farina, commonly referred to as cream of wheat. Whole wheat is first coarsely milled before the bran is removed, leaving just the inner core and wheat germs, to create the farina.
Due to its mild flavor and silky texture, it started being made in the United States in 1893 and quickly gained popularity. The majority of people consume it for breakfast, and it is really among the healthiest alternatives available, especially if you want to start your day feeling energized.
Farina is a fantastic option for your first meal of the day, according to physicians.
In order to settle an upset stomach or transition to solid food after being on a special diet, the University of Wisconsin declared cream of wheat to be a crucial component of the bland food diet.
Nutritional value of Farina
One cup of cooked farina will set you back by only 126 calories but keep you satiated for quite a long.
This means that you will not be hungry until your next meal and still be able to control your calorie intake and lose weight if needed.
According to the U.S. Department of Agriculture Nutrient Database, each farina serving contains:
- 24.15 grams of carbohydrates – Although they have a not-so-good reputation these days, carbohydrates provide you with sugar, which equals pure energy. In this way, they fuel your tissues and “feed” your brain. Farina is a source of natural and beneficial whole-wheat carbohydrates
- 1.3 grams of dietary fiber -Dietary fiber helps your digestion, boosts your metabolism, and helps you stay lean.
- 3.83 grams of protein per serving – This is not a significant amount of protein but will help you feel full long enough not to devour your fridge content half an hour after breakfast!
- 0.5 grams of fat – We all know that less fat equals fewer troubles to manage our weight, so Hurray!
Why Should You Eat Farina?
Farina is a great source of nutrients that will help you become (or stay) as healthy as you can possibly be, such as:
- Eating whole wheat on its own would not provide you with a lot of calcium, but the cream of wheat is a whole different story as it is enriched with calcium carbonate. Three tablespoons of dry farina contain 235 milligrams of calcium. If you prepare farina with one cup of nonfat milk, you will add 316 milligrams of calcium to your breakfast.
- Calcium is a very important mineral that secures our muscles’ proper function and strengthens our bones by improving their density. The current recommendations issued by the Institute of Medicine state that both adult men and women up to fifty years of age need to take 1,000 milligrams per day. Older women should take 1,200 milligrams in order to prevent osteoporosis.
B complex vitamins
- Farina is rich in vitamin B as well, and its role is to transform carbohydrates into glucose, which energizes your body. Therefore, Farina is enriched with vitamin B-1 thiamine, vitamin B-2 (riboflavin), niacinamide, and folic acid. All the B vitamins are water-soluble, which means that they are not stored in your body but rather used daily.
- Thiamine boosts your brain function but also plays an active role in the metabolism of carbohydrates and cholesterol production. Folate has anti-cancer properties as it lowers the risk of suffering from colorectal cancer.
- Folic acid is especially important for all soon-to-be moms as it significantly reduces the risk of neural tube defects (spina bifida, cleft palate). Pregnant women need as much as 600 micrograms of folic acid per day (The University of Maryland Medical Center recommendations), and one serving of Farina will provide them with 60 micrograms. Therefore, if you are pregnant, you have one reason more to eat the cream of wheat every day.
- Farina is also enriched with ferric phosphate, which will provide your body with iron. One serving of the cream of wheat will supply you with 11 milligrams of iron. Iron helps in the formation of the red blood cells and transfers oxygen to all the other cells in your body too.
- When your body lacks iron, you suffer from anemia, which can cause tiredness, and insomnia, and weaken your immunity. The current recommendations issued by the Institute of Medicine state that dietary reference intake (DRIs) of Iron should amount to eight milligrams for adult men up to 50 years old, while women of that age need eighteen milligrams. People older than fifty years need only eight milligrams of iron per day regardless of sex.
See also: How to store yogurt properly
How to Prepare and Serve Farina?
As I have already said, I usually prepare the cream of wheat for breakfast. In fact, we eat it as much as three times a week.
It might sound like a monotonous diet plan, but farina can be combined with numerous other healthy ingredients that will make it more appealing and keep you asking for more.
The ground wheat grains first need to be cooked with water or nonfat milk. You can use almond or soy milk as well in accordance with your lifestyle and preferences.
When the porridge is done, you can add nutritional value and alter its taste with numerous healthy additions or toppings such as:
- Chopped almonds or walnuts
- Berry fruit
- Chopped peaches or apricots
- Chopped or mashed bananas
- Pumpkin puree
- Flavored nonfat yogurt
- Freshly-squeezed orange juice
- Maple syrup
For the healthiest version, add a teaspoon of bran or ground flaxseed – that will add fiber to your meal. Another healthy option is to sprinkle some toasted wheat germ over the porridge, as that will increase the vitamin B content and create a nutty flavor.
Related: My list of favorite flour sifters
Describe farina. Right now, everyone is aware of the solution.
For those of you who may have missed it, farina is a well-known, conventional, and rather straightforward wheat product.
You may make it fast and easily, customize it to your preferences by adding extra nutritious components and make it fit your lifestyle.
Add maple syrup to ease your transition from the unhealthy pancakes (learn more about pancakes griddle) to this highly nutritious low-calorie breakfast – the cream of wheat.
Farina is sure to keep you energized and prepare you for a busy day!
I hope you will grow to love farina as much as I do! Do not forget to share your impressions with us! Comment or provide some additional serving suggestions! Thank you! 🙂