If you loved wheat or you’re just into a healthy diet, then you should hear about ‘Farina’. If you don’t then, Farina hasn’t been that popular even up to this day. It offers wide ranges of uses in different recipes as well as dishes.
First, What is Farina?
Before we go to the numerous health benefits and delicious recipes, it is essential that you should know what exactly farina is as well as its uses.
Farina came from a Latin word means ‘meal’ or ‘flour’. It is basically a form of milled wheat that is commonly used for preparing breakfast meals such as hot cereals. It is composed of the grain’s endosperm and germ or wheat kernels and eventually mulled to a fine granular consistency. Potatoes or rice can be also considered as farina once is milled and popularly known as wheat cereal.
Farina can is known to be the best source of dietary iron which is perfect for vegetarians. However, it contains gluten which is not suitable for individuals who are on a strict gluten-free diet. You can get one yourself in the local market store and some commercialized farina contains as much as 50% of the recommended daily value with a single 120-calorie serving.
The taste of farina is very bland, which means it can be partnered and added with almost any toppings in hot cereals such as mixed maple, fruits, honey, cinnamon, and so much more. Plus farina is also finely ground so it is easier to prepare and cook in your kitchen without spending too much effort and time as well. Some of the most popular brand of farina includes Mills, Malt-o-Meal, or Cream of Wheat. They offer both instant or quick cook and even microwavable packets.
What are the uses of Farina?
This milled cereal grain is also used as an alternative to toasted cassava flour mixture in Italian dishes such as polenta. It is also used by bakers to prevent the dough from sticking to the surface during the process. On the other hand, Farina could be also used as a thickening agent for making puddings and could be also an alternative or substitute to wheat flour when baking.
What are the nutritional values of Farina?
Farina is basically fine-grained wheat, and wheat is known to have a high source of carbohydrates. As I mentioned earlier, farina can be the best source of nutritional iron which is important for vegetarian diets. Some commercialized brands contain fiber and vitamin B which is known to boost and increase the energy level in the body.
It might be high in sodium and taste mild but farina also has a lot to offer such as:
Health Benefits of Farina
If you’re very health conscious, why not try adding farina into your diet especially as a morning treat and see how it can be beneficial to your overall health.
Here are some health benefits of Farina that you should definitely know about.
1. Farina is packed with Calcium and Phosphorus
Calcium and phosphorus are known as a great combination for improving bone health and the good thing is, farina can provide you these essential nutrients. Cheese and Farina contains a large amount of calcium especially calcium carbonate. One study has concluded that 3 tablespoons of dry farina can contain 235 mg of calcium in just one serving of cream of wheat.
It is a great idea to add it to just a cup of non-fat milk such as almond or soy milk. In this way, it will increase the calcium content to a total of 551 mg which is considered a half of the daily required calcium in your body.
2. Farina is an iron-rich food
Farina is actually considered as one of the great sources of iron. Each serving contains 1mg of iron. It contains ferric phosphate that is great for people who is suffering from anemia or any iron deficiency. With the right amount of iron in our red blood cells, it helps to effectively carry oxygen and transport it in every cell in our body.
You can snack with farina to boost is nutritional value.
3. Farina a good source of protein and carbohydrates
Since farina is made from the endosperm or the most central part of the kernel that is responsible for growing the grain once it was planted, it is also considered as a great source of the natural carbs.
Every serving of farina or cream of wheat actually contains 24 grams of carbohydrates and 4 grams of protein.
4. Farina contains energy booster B-Vitamins
Both oatmeal cereal and farina provides almost all of the kinds of B vitamins (Vitamin B-12 is not included) One serving of cream of wheat contains 45mg of folate and 1.3mg of niacin which contributes to the 3 – 4% of daily niacin and folate intake in your body.
It is also great for pregnant women mainly because of its folic acid which is an essential nutrient needed to reduce the risk of neural tube flaws in the baby such as cleft palate and spina bifida. In addition, B-vitamins also boost the transformation of carbohydrates into glucose which provides fuel or energy for the body.
Bonus: Here’s a simple Farina Bread recipe that you should definitely try right now!
If you enjoyed this article please do share it with your family and friend to let them know what exactly farina is and its health benefits. Do you have your own farina recipe? Let us know by commenting on the box below.
Farina might not be as popular as the standard cereal but it really does offers tons of health benefits plus it is very easy and simple to prepare. So what are you waiting for? Try it now!