Cereal Cream of Wheat: A Nutritious Breakfast Option
Introduction:
Cream of wheat, made from ground wheat kernels, is a warm, comforting cereal that provides a hearty and nutritious breakfast to start your day. This classic dish can be cooked on the stove-top in just 12 minutes, offering a simple yet satisfying meal. Its mild flavor makes it a versatile base for various toppings, such as fruit, honey, or nuts, while its nutritional profile supports a balanced diet. Here’s a detailed breakdown of its ingredients, nutritional information, and preparation methods.
Ingredients Table:
| Ingredient | Amount |
|---|---|
| Cream of Wheat (cereal) | 1 serving (approx. 40g) |
| Water | 1 cup (240ml) |
| Salt | To taste |
Preparation Instructions:
- Stovetop Cooking Method:
- Bring 1 cup of water to a boil in a small saucepan.
- Once boiling, add a pinch of salt (optional) and slowly whisk in the cream of wheat.
- Reduce heat to medium-low and simmer for about 2-3 minutes, stirring occasionally until it reaches a smooth, creamy consistency.
- Remove from heat and let sit for a few minutes before serving.
Nutritional Information per Serving (40g):
| Nutrient | Amount |
|---|---|
| Energy | 56 kcal |
| Protein | 1.44 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.051 g |
| Carbohydrates | 11.74 g |
| Dietary Fiber | 0.7 g |
| Sugars | 0.07 g |
| Calcium | 104 mg |
| Iron | 4.09 mg |
| Magnesium | 7 mg |
| Phosphorus | 47 mg |
| Potassium | 23 mg |
| Sodium | 34 mg |
| Zinc | 0.22 mg |
| Copper | 0.036 mg |
| Manganese | 0.188 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.093 mg |
| Riboflavin (Vitamin B2) | 0.067 mg |
| Niacin (Vitamin B3) | 0.803 mg |
| Vitamin B6 | 0.031 mg |
| Folate | 14 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- This dish contains wheat, which is a common allergen. It is not suitable for those with a wheat allergy or gluten sensitivity unless a gluten-free alternative is used.
Dietary Preferences:
- Vegetarian-Friendly: Cream of wheat is entirely plant-based and can be enjoyed by vegetarians and vegans when made with water or plant-based milk alternatives.
- Dairy-Free: When prepared with water instead of milk, this dish is naturally dairy-free.
- Gluten-Free Alternative: While traditional cream of wheat contains gluten, there are gluten-free versions available for those with gluten sensitivities or celiac disease.
Advice:
Cream of wheat is an excellent source of slow-releasing energy, thanks to its complex carbohydrates. It can be a great option for those looking to maintain stable blood sugar levels throughout the morning. The addition of milk, nuts, or fruits can enhance its flavor and nutritional content, making it even more beneficial as part of a balanced diet.
For added texture and flavor, consider stirring in a spoonful of honey, a dash of cinnamon, or some fresh berries. You can also experiment by swapping water for almond or oat milk for a creamier consistency and an extra nutritional boost.
Conclusion:
Cream of wheat is a timeless breakfast choice that provides a nutritious, filling, and versatile meal to fuel your day. With its simple ingredients and minimal cooking time, itβs an ideal option for busy mornings or anyone seeking a comforting, wholesome meal. Whether you enjoy it plain or with added toppings, cream of wheat can be a delicious and healthy addition to your breakfast routine.
