I am really trying to eat healthily and educate my family about how useful, and beneficial, 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? Farina Defined
Farina, which is also known as the Cream of Wheat, is a form of cereal made from the whole-wheat kernel. To produce the farina, whole-wheat is first coarsely ground and then the bran is removed as to leave only the inner core and wheat germs.
It was first produced in the U.S. in 1893. and became rather popular due to its mild flavor and smooth texture. Most people eat it for breakfast, and it is really one of the healthiest breakfast options out there, especially if you wish to start your day energized.
The doctors also agree that farina is an excellent choice for your first meal of the day.
The University of Wisconsin proclaimed cream of the wheat an essential part of the bland food diet which is an excellent way to calm your upset stomach or transit to solid food after you have been on a special diet.
Nutritional value of Farina
One cup of cooked farina will set you back for only 126 calories but keep you satiated quite 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 help your digestion, boost your metabolism and help 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 the 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) healthy as you can possibly be such as:
- Eating whole wheat on its own would not provide you with a lot of calcium, but 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 proper function of our muscles 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.
- 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, 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 the sex.
3. B complex vitamins
- Farina is rich in vitamins B as well, and their role is to transform the carbohydrates into glucose which energizes your body. Farina is therefore 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 the cholesterol production. Folate has anti-cancer properties as it lowers the risk of suffering from colorectal cancer.
- Folic acid is especially important for all the 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.
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 life-style 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 vitamins B content and create a nutty flavor.
What is farina? You all know the answer now, right?
In short (for all of you who might have skipped the bit), farina is a traditional, well known, and quite simple wheat product.
You can prepare it quickly and without breaking a sweat and adjust it to your personal taste by adding supplementary healthy ingredients.
Add maple syrup to ease your transition from the unhealthy pancakes 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! 🙂