Nutritious Cream of Wheat Cereal Recipe: Quick, Healthy, and Easy Breakfast
Cereals: Cream of Wheat Regular (Cooked with Water and Salt)
Cream of wheat, a warm and comforting breakfast cereal, is an excellent choice for a quick and nutritious meal. When prepared with water and a pinch of salt, it provides a light yet filling start to your day. This version of cream of wheat is typically cooked for just 10 minutes, allowing it to maintain a smooth, creamy texture that is both satisfying and easy to digest.
Nutritional Information per Serving (100g)
| Nutrient | Amount |
|---|---|
| Energy | 50 kcal |
| Protein | 1.46 g |
| Total Fat | 0.21 g |
| Saturated Fat | 0.033 g |
| Carbohydrates | 10.66 g |
| Fiber | 0.5 g |
| Sugars | 0.03 g |
| Calcium | 89.0 mg |
| Iron | 3.99 mg |
| Magnesium | 5.0 mg |
| Phosphorus | 16.0 mg |
| Potassium | 17.0 mg |
| Sodium | 129.0 mg |
| Zinc | 0.13 mg |
| Copper | 0.041 mcg |
| Manganese | 0.001 mg |
| Selenium | 2.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.028 mg |
| Niacin (Vitamin B3) | 0.585 mg |
| Vitamin B6 | 0.015 mg |
| Folate (Vitamin B9) | 5.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Cream of wheat is naturally free from common allergens such as dairy, nuts, and gluten. However, if you are using any added flavorings, toppings, or mix-ins, such as milk or nuts, please be mindful of potential allergens introduced during the preparation process. Always check product labels to confirm the presence of any allergens.
Dietary Preferences
- Vegetarian: Cream of wheat made with water is a suitable choice for vegetarians.
- Gluten-Free: Standard cream of wheat contains wheat gluten, so it is not recommended for individuals with celiac disease or a gluten sensitivity.
- Low Fat: This cereal is low in fat, with just 0.21g per 100g serving, making it a good choice for those following a low-fat diet.
- Low Sodium: The sodium content is moderate, so it can be included in a low-sodium diet, but it’s important to adjust salt content during preparation.
Cooking Advice
- For Creamier Texture: Add more water or milk to achieve your desired consistency.
- Flavor Boost: Add spices like cinnamon or a spoonful of honey for extra flavor.
- Toppings: Top with fresh fruit, nuts, or a dollop of yogurt for added nutrition and taste.
Conclusion
Cream of wheat is a wholesome breakfast option that is easy to prepare and customizable to suit various dietary needs. Its rich nutritional profile, offering essential minerals like calcium, iron, and magnesium, makes it a great choice for individuals seeking a nutritious start to their day. Whether enjoyed plain or with added toppings, this cereal is a comforting and versatile choice for breakfast or a quick snack.
