Hot Cereals for Healthy Breakfast: Whole Grain Cream of Wheat

For many of us when we were kids a hot cereal for breakfast was a must. So my mom used to get up earlier to make us a cream of whet. She was saying it is especially good breakfast for a cold winter morning. I have to admit I hated it. And now being a mom myself I understand that she was right. Low-fat, low-sugar options like oatmeal and cream of wheat are excellent choices, both for overall health contrary to what many people think. And may be I have to thank my mom for not having weight problems.

  

Wholegrain Cream of Wheat

Wheat farina, or cream of wheat is a coarsely ground wheat grain. It is a good source of calcium and iron (45% of DV), vitamin A (20-30%) and contains other minerals including copper, magnesium and selenium. It’s completely fat free. So if you wish to add some fat and flavor, you can add low fat milk (which is 20-40% of calcium) to your bowl or sprinkle your favorite nuts on the top.

One serving of whole grain cream of wheat contains 4g of protein, 19 g of carbohydrates, including 3g of dietary fiber. While 19 g doesn't sound like a lot, it does provide your body with a boost of energy that can be crucial to get you moving in the morning. One serving is about 100 calories (150 if you use fat free milk). It doesn’t seem like a lot but it can easily get you through the morning providing a needed boost of energy.

For 1 serving use:

3 Tbsp. of whole grain cream of wheat

1/2 – 3/4 cups of water or milk,

1/8 tsp. salt (optional)

Cooking Directions

For a stovetop:

1. bring water or milk and salt to a boil in sauce pan.

2. gradually add whole grain cream of wheat, stirring constantly, with wire whisk until well blended.

3. return to a boil. Reduce heat to low; simmer, uncovered, 2-1/2 minutes or until thickened, stirringfrequently. Cool slightly.

For a microwave:

1. mix whole grain cream of wheat, water or milk and a dash of salt in1-quart microwaveable bowl or measuring cup.

2. microwave on high 1 minute. Stir with wire whisk. Cook an additional 1 to 2 minutes or untilthickened, stirring every 30 seconds. Stir. Cool slightly.

Caution: bowl will be hot; carefully remove from microwave using pot holders. Note: microwave ovens vary. Cooking times are approximate. Overheating can cause cereal to boil over.

Additional ideas

It looks, well, humble. To make it more appealing for my kids I added butter and sweetened it with raw honey, cinnamon and fresh or dried fruits, such as apples, raisins, strawberries, blueberries, raspberries, banana etc. They seemed to like it much more then I did in the past.

Sounds like a good idea? So, next time you come to Covington Farmers Market or Camellia City Farmers Market get your whole grain cream of wheat from 7 Grain Bakery.