Basic Cream of Wheat

Diabetic - Diet and Healthy

I am excited to share with you guys our cream of wheat recipe! I grew up eating cream of wheat from the box with brown sugar. It was easy and fast for the busy mornings on the go and it was more nutritious than other cereals. Cream of wheat nutrition, when you make it yourself, is easy to calculate and you know there are no artificial flavors or preservatives. It is a clean and simple breakfast. I wondered how hard it would be to make cream of wheat from scratch utilizing our whole grains. It turns out it is very simple! Top with brown sugar and fruit, if desired.

Brief

Prep 5 mins

Cook: 35 mins

Total: 40 mins

Servings: 10

Yield: 4 1/2 cups

Basic Cream of Wheat

Ingredients

7 cups cold water

2 cups hard white wheat berries (such as Palouse®)

8 cups almond milk

or more as needed

Can't Tell They're Low-fat Brownies

Diet and Healthy

Directions

Step 1

Bring cold water to a boil in a saucepan; add wheat berries. Reduce heat to medium-low cover saucepan and simmer until wheat berries are tender yet firm to the bite about 30 minutes. Drain.

Step 2

Combine wheat berries and almond milk in a large saucepan over medium; heat just until about to boil about 5 minutes. Transfer mixture to a blender working in batches if needed. Blend mixture on high until creamy adding more milk to reach desired consistency about 30 seconds.

Nutritional Information

Basic Cream of Wheat

Servings Per Recipe:10

Calories: 182.5

% Daily Value *

Protein: 5.2g 10%

Carbohydrates: 36g 12%

Dietary Fiber: 5.5g 22%

Sugars: 6.1g

Fat: 2.8g 4%

Saturated Fat: 0.1g 1%

Vitamin A Iu: 429.7IU 9%

Niacin Equivalents: 2.6mg 20%

Vitamin B6: 0.1mg 9%

Folate: 14.6mcg 4%

Calcium: 187.8mg 19%

Iron: 2.1mg 11%

Magnesium: 51mg 18%

Potassium: 321mg 9%

Sodium: 133.6mg 5%

Thiamin: 0.1mg 15%

Calories From Fat: 25.1

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.