Farina Cereal (Cooked with Water and Salt)
Farina cereal, a classic breakfast option, is a highly nutritious and comforting dish. Prepared by cooking farina (a type of semolina) with water and a pinch of salt, this warm cereal is rich in essential vitamins and minerals. With a soft, smooth texture, itβs perfect for a wholesome start to the day, providing a balance of energy, protein, and micronutrients.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 53 kcal |
| Protein | 1.82 g |
| Total Fat | 0.34 g |
| Saturated Fat | 0.066 g |
| Carbohydrates | 10.92 g |
| Fiber | 0.8 g |
| Sugar | 0.76 g |
| Calcium | 97 mg |
| Iron | 5.33 mg |
| Magnesium | 7 mg |
| Phosphorus | 37 mg |
| Potassium | 23 mg |
| Sodium | 126 mg |
| Zinc | 0.23 mg |
| Copper | 41 mcg |
| Manganese | 0.196 mg |
| Selenium | 3 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.126 mg |
| Riboflavin (B2) | 0.065 mg |
| Niacin (B3) | 1.493 mg |
| Vitamin B6 | 0.096 mg |
| Folate | 17 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Farina cereal offers several health benefits due to its high nutrient density. It is an excellent source of iron, which supports healthy blood circulation, and calcium, important for maintaining strong bones. With a modest amount of protein, it can help with muscle repair and overall body functions. The fiber content is beneficial for digestion, though it is relatively low in this cereal compared to other whole grain options.
Dietary Considerations:
- Low in Fat: Farina is low in fat, particularly saturated fats, making it suitable for those monitoring their fat intake.
- Rich in Micronutrients: The cereal is fortified with key minerals like iron, calcium, and phosphorus, important for various body functions, including bone health, energy metabolism, and cellular repair.
- Gluten-Free (depending on the brand): Although traditionally made from wheat, some brands offer gluten-free farina, making it an option for those with gluten sensitivities or celiac disease.
How to Serve:
Farina is a versatile cereal that can be enjoyed in multiple ways:
- Sweetened Option: Add fruits, honey, or maple syrup for a naturally sweetened, satisfying breakfast.
- Savory Variation: Stir in some butter, herbs, or a sprinkle of cheese for a savory twist.
- Nutrient Boost: Top with nuts, seeds, or a dollop of yogurt to increase protein and healthy fats.
Conclusion:
Farina cereal is a nutrient-packed, low-calorie breakfast option that can provide a comforting and healthy start to your day. Whether you enjoy it sweet or savory, itβs a versatile dish that delivers essential nutrients, including iron, calcium, and magnesium, in every spoonful. Perfect for those seeking a quick, wholesome meal, farina offers a balance of energy and nutrition, making it an excellent addition to your morning routine.
