One Grain at a Time

--Teff--
A truly remarkable grain from Ethiopia, teff is a nutrient dense food. Super small in size and ranging in color from ivory, light tan to deep brown or dark reddish brown purple, depending on the variety. Teff can be used in virtually any recipe because it is so small. It has a mild, nutty, and a slight molasses like sweetness. The white teff has a chestnut-like flavor and the darker varieties are earthier and taste more like hazelnuts. Teff is very low in gluten, so low it has been approved for those with celiac disease.

Traditionally, teff is prepared by fermenting for three days and made into a spongy crepe-like flat bread called injera. Ethiopian’s use this bread to pick up bites of food instead of forks and spoons. In this picture, the injera is what the food is served on and also folded up along side.

Cost:
20 cents a serving at $2.00 per lb.
1 lb = 2.2 cups dry = 8 cups cooked = 4 cups flour

To Cook:
1 cup grain to 4 cups water
Simmer 10 minutes, soaked
Simmer 25 minutes, unsoaked

To Store:
-Whole; indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Flour and popped grains; up to 2 weeks in an air tight container, or freeze up to 1 year.
-Cooked; refrigerate for up to 10 days, or freeze up to 6 months.

To Use:
-Use flour for thickening sauces and gravies
-Flour may be added to baked goods.
-Cook to make a hot breakfast cereal.
-Add to soups
-Blends well with ground beef
-Use as a substitute for poppy seeds
-Sprout for salads and sandwiches

Nutritional value per 100 g (3.5 oz)
Carbohydrates 73.1 g
Dietary fiber 8 g
Fat 2.4 g
Protein 13.3 g
Thiamin 0.4 mg 26%
Riboflavin 0.3 mg 16%
Niacin 3.4 mg 17%
Vitamin B6 0.5 mg 24%
Pantothenic Acid 0.9 mg 9%
Calcium 180 mg 18%
Iron 7.6 mg 42%
Magnesium 184 mg 46%
Phosphorus 429 mg 43%
Potassium 427 mg 12%
Zinc 3.6 mg 24%
Copper 0.8 mg 41%
Manganese 9.2 mg 462%
Selenium 4.4 mg 6%

One Grain at a Time

--Amaranth--

A versatile, gluten free grain with a rich history.This small, yellow seed was quickly recognized by early Aztecs as a power food for their warriors. Amaranth is harvested from an attractive plant which grows like a weed and produces edible leaves that can be used like spinach. The grain itself has a mild grassy flavor that is especially wonderful toasted or popped.

To pop use a deep pot with no oil. Heat the pot and add a pinch to see of the pot is hot enough. If those pop without burning quickly, you have found the right heat (about medium high). Add no more than 2 tablespoons at once, quickly swirl around the pot until mostly popped and dump into a galss bowl before adding more. 1/4 cup will yield 1 cup of popped.

Cost:
20 cents a serving at $2.00 per lb.
1 lb = 2.2 cups dry = 5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 3 cups water
Simmer 15 minutes, soaked

Simmer 45 minutes, unsoaked
Strain and rinse if desired

To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Flour and popped grains - up to 2 weeks in an air tight container, or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days, or freeze up to 6 months.

To Use:
-Grind in blender and cook for a nutritious baby food

-Use flour for thickening sauces and gravies
-Flour may be added to baked goods.

-Cook to make a hot breakfast cereal.
-Whole amaranth adds crunch to breads.

-Pop and use in breads, cookies, candies and salads.

Nutritional Value per 100 grams (3.5 oz)
Calories 371
Total fat 7 g
Dietary fiber 7 g
Protein 14 g
Carbohydrate 66 g
Thiamin 0.1 mg 8%
Riboflavin 0.2 mg 12%
Niacin 0.9 mg 5%
Vitamin B6 0.6 mg 30%
Folate 82mcg 21%

Pantothenic Acid 1.5 mg 15%

Calcium 159 mg 16%

Iron 7.6 mg 42%
Magnesium 248 mg 62%
Phosphorus 557 mg 56%
Potassium 508 mg 15%
Zinc 2.9 mg 19 %
Copper 0.5 mg 26%
Manganese 3.3 mg 167%
Selenium 18.7 mcg 27%

One Grain at a Time

--Popcorn--
From the first thanksgiving to the Great Depression, State fairs to the .movies; popcorn has been around. This grain was the first “puffed” breakfast cereal. A wonderful whole grain snack food that is easy to prepare. Stay clear of the microwave varieties for the powdered butter flavorings are very harmful to your health. I prefer the use of a whirly pop with a couple teaspoons of coconut oil. Another good option is an air popper.

There are several commercial classifications of corn. Field corn (also called dent corn or cow corn) is fed to animals. Flour corn is mostly starchy center with a soft hull that allows it to be easily ground into flour or cornmeal. Sweet corn is the kind we eat at the dinner table. Flint corn is usually called Indian corn; its colorful kernels make it highly attractive, and it is used for decoration because it is tough and tasteless. Pod corn is also only used for decoration because each of its kernels has its own separate husk.

Cost:
About 7 cents a serving $1.25 per lb.1 lb = 3 cups dry = 36 cups popped = 4 cups flour

To Cook:
The only way to “cook” popcorn is by popping it or baking the flour into baked goods.

To Store:
-Dry-6 months in an air tight container in a cool, dry place. Or freeze indefinitely.
If popcorn is not popping (old maids) place in a quart jar and add 1 tablespoon water, shake well and screw on lid. Shake a couple times throughout the day. On the next day dump onto a towel to absorb surface moisture and store as usual.
-Popped- one day in an airtight container.
-Flour – one week in an airtight container or freeze up to 3 months.

To Use:
- Pop for snacks, treats and to make decorations
- Use flour for cornbread.

Nutritional Value per 100 g (3.5 oz)
Carbohydrates 74 g
Dietary fiber 13 g
Fat 4 g
Protein 11 g
Thiamin 0.3 mg 21%
Niacin 1.6 mg 8%
Vitamin B6 0.3 mg 14%
Folate 62 mcg 16%
Pantothenic Acid 0.4 mg 4%
Iron 3.0 mg 17%
Magnesium 123 mg 31%
Phosphorus 299 mg 30%
Potassium 274 mg 8%
Zinc 2.7 mg 18%
Copper 0.2 mg 11%
Manganese 1.0 mg 48%

One Grain at a Time

--Kamut--
With a buttery flavor, and chewy texture, this golden grain is twice the size of wheat and closely related. Unlike wheat, this grain has not been altered by modern plant breeders., resulting in a more nutritious food. Kamut is the only grain that has been trademarked with growing rights . The entire U.S. crop propagated from only a pint of seeds. So versitle to use, however, the gluten content is a bit shy to stand alone in yeasted bread. This grain is one of my favorite.

Cost:
20 cents a serving at $2.00 per lb.
1 lb = 2.2 cups dry = 5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 3 cups water
Simmer 45 minutes or Pressure 15 minutes on high, natural release.
Strain and rinse.

To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Flour - up to 2 weeks in an air tight container, or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days, or freeze up to 6 months.

To Use:
-Cooked grains can be used by adding to soups and salads.
-Crack grains in blender and cook to make a great hot breakfast cereal.
-Cooked cracked kamut adds chewy-ness to breads.
-Flour may be used in place of white flour for any non yeasted recipe.
-Substitute up to half flour in yeasted recipes or add wheat gluten to make bread.
-Flour can be used for homemade pastas.-Whole grains can be sprouted.

Nutritional Value per 100 grams (3.5 oz)
Calories 337
Total fat 2.0 g
Dietary fiber 9 g
Protein 15 g
Carbohydrate 70 g
Thiamin 0.6 mg 39%
Riboflavin 0.2 mg 10%
Niacin 6.4 mg 32%
Vitamin B6 0.3 mg 13%
Iron 4.4 mg 25%
Magnesium 134 mg 34%
Phosphorus 386 mg 39%
Potassium 446 mg 13%
Zinc 3.7 mg 25 %
Copper 0.5 mg 26%
Manganese 2.9 mg 143%
Selenium 69.3 mcg 99%

One Grain at a Time

--Baby--

From babies first bites, they are exposed to overly processed foods. The rice flakes that come in a cardboard box are a sorry excuse for food. The baby food industry is highly deceptive in making parents think their product is superior to anything you could make at home. In a like manner they persuade parents with ever-easier to prepare products and packaging. The facts are that baby food is simple to make and more importantly far superior to the super processed, preservative laden, sugar added products on the shelves of the grocery stores.

The kefir in this recipe can be substituted for apple cider vinegar or lemon juice, it aids in making the grain more digestible and the minerals absorb able. Alternatively you may soak in just water for 3 days. If your baby is not getting used to the sour flavor, simply soak the grains while whole and rinse before blending.

First Mouthfuls (4 months and older) Millet, Brown Rice
Beginners (6 months and older) Amaranth, White Quinoa
Big Eaters (9 months and older) Barley, Oats

Recipe
1 cup whole grain
5 cups water

1 tablespoon kefir

Grind grain in blender for 3 minutes. Sprinkle and whisk flour into water and kefir, slowly. Ferment 12 -24 hours. Bring to a simmer, stirring constantly. Turn heat to low, cover for 5 minutes. Makes 5 cups. If cereal is lumpy place back in the blender or use and immersable hand blender. The cereal will be very runny, it thickens when cooled.

Amounts
When babies begin with solids they only take in about 1 tablespoon per meal. In the first weeks this cereal will be thin and barely spoon-able (adding mom’s milk or water to thin it out.) Slowly babies will take in a higher quantity and a thicker consistency as much as a full cup. Keep this in mind when storing the cereal.

Storage-Refrigerator
Cereals store well in the refrigerator for 5 days in an air tight container. When serving, use a clean spoon to scoop cereal from the storage bowl into a serving bowl, and never return uneaten cereal to the storage bowl.

Storage -Freezer
Ice cube trays work well for double batches when you don’t know how much your baby will eat in the months to come. Just pour warm (not hot) cereal evenly into trays, cover in plastic wrap and place on a flat place in your freezer. Next day, pop the cubes out with clean hands into a clean freezer bag or container, label with grain name and date made. Baby food jars and other 4 oz. containers are great for singles servings. Or freeze cereal in larger containers, just be sure to thaw in the refrigerator a couple days before you will need to use them and use them up quickly.

Reheating
To reheat, place serving in a ramekin and place the ramekin in a pan of hot water with the lid on. If it is frozen, let simmer for 5 minutes. If the cereal is too thick, add a little water to the dish. Thin cereals can be thickened by adding a small about of commercial baby food (Earth’s Best is a good brand) After cereal has been served plain and vegetables have been successfully introduces, add a tablespoon pureed fruit per ¼ cup cereal.

One Grain at a Time

--Oats--
With a pleasant nutty flavor and soft chewy texture, oats are no doubt a popular grain. Because of their high content of soluble fiber, they have been labeled "heat healthy." Soluble fiber is amazing; because it is water soluble it becomes a liquid in your body and coats bad things in your digestive tract like fats, cholesterol and toxins. This prevents your body from being able to absorb the coated item as it is pushed through your system! Another amazing benefit is the coating it puts on your stomach lining, causing sugars to absorb into your blood stream at a much slower rate.

Groats are the whole grain with only the inedible hull removed, the purest form. Steel cut, also known as pin oats, are oat groats that are evenly cut into fourths, reducing cooking time and creating a nice bowl of porriage. Nutrients are still intact, but the cutting created more surface area for oxidation/rancidity. Rolled oats are steamed, rolled and dried. This precooking and extreme increase in surface area deteriorates the integrity of the grain and destroys all enzymes and most nutrients, becoming little more than fiber. Quick oats are steel cut oat that are steamed, rolled and dried reducing the cooking time even further and taking another step down in food value. These highly processed forms will store for 25 years because the enzymes that allow for oxidation are destroyed.

Whole oats have a higher fat content than most grains so when milling into flour take care to only mill small amounts at a time (less than 6 cups) and “clean” it by running a couple cups of another grain like wheat through to prevent caking. The vitamin E in oat groats provides a natural preservative in backed goods.

Cost:
About 12 cents per serving at less than $1.00 per lb.
1 lb = 2.2 cups dry = 4.5 cups cooked = 3 cups flour

To Cook:
-Whole oats- 1 cup grain to 2.5 cups water. Simmer 45 minutes or Pressure 12 minutes on high, natural release. Strain and rinse.
-Steel cut- 1 cup grain to 2 cups water. Simmer 20 minutes or Pressure 6 minutes on high, natural release.

To Store:
-Whole - 1 year in an air tight container in a cool, dry place.
-Steel cut or rolled - 6 months in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Flour - up to 1 week in an air tight container. Or freeze up to 1 year
-Cooked - refrigerate for up to 10 days. Or freeze up to 6 months.

To Use:
-Cooked oat groats can be cooked and rinsed for use in soups, salads and pilafs.
-Bake cooked grats into breads to add chewy-ness.-Cooked steel cut oats can be used as a breakfast cereal in place of rolled oats.
-Flour may be used in place of part or all white flour in any non yeasted recipe.

Nutritional Value per 100 grams (3.5 oz)
Calories 389
Total fat 6.9 g
Dietary fiber 11 g
Protein 17 g
Carbohydrate 66 g
Vitamin E 1.09 mg 3%
Thiamin 0.763 mg 50%
Riboflavin 0.139 mg 8%
Niacin 0.961 mg 4%
Vitamin B6 0.119 mg 5%
Folate 56 mcg 14%
Pantothenic Acid 1.349 mcg 13%
Calcium 54 mg 5%
Iron 4.72 mg 26%
Magnesium 177 mg 44%
Phosphorus 523 mg 52%
Potassium 429 mg 17%
Zinc 3.97 mg 26%
Copper 0.626 mg 31%
Manganese 4.916 mg 245%

One Grain at a Time

--Millet--
Tasty, mildly sweet and slightly nutty, millet sustains one third of of the world's population. The growing season is very short, 65 days from seed to harvest and does well in arid climates. This gluten free grain is the least allergenic and most digestible grain available making it the perfect first food for babies. Did you know that whole grains contain essential fatty acids AND lots of phytochemicals? Millet is common in health food stores.

Cost:
about 11 cents per serving at $1.25 per lb.
1 lb = 2.2 cups dry = 5.5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 2.5 cups water
Simmer 30 minutes or Pressure 8 minutes on high, natural release.

To Store:
-Dry- indefinitely in an air tight container in a cool, dry place. For long term storage freeze for 48 hours before storing.
-Cooked - refrigerate for up to 10 days. Or freeze up to 6 months.

To Use:
-Grains give crunch to granolas and baked goods.
-Cooked grains can be used by adding to soups , salads and breads.
-Cooked grains can be served as a breakfast cereal hot or cold.
-Cooked grains also make great pilafs and rice dishes.
-Add cooked grains to any recipe with ground beef .
-Use flour in nonyeasted baked goods
-Use up to 1/3 the amount of total flour in recipes for yeasted breads.
-Cook the flour with water for baby food.
-Sprout whole grains for sandwiches and salads.

Nutritional Value per 100 grams (3.5 oz)
Calories 378
Total fat 4.0 g
Dietary fiber 8 g
Protein 11 g
Carbohydrate 73 g
Thiamin 0.4 mg 28%
Riboflavin 0.3 mg 17%
Niacin 4.7 mg 24%
Vitamin B6 mg 19%
Folate 85 mcg 21%
Iron 3 mg 17%
Magnesium 114 mg 29%
Phosphorus 285 mg 28%
Potassium 195 mg 6%
Zinc 1.7 mg 11 %
Copper 0.7 mg 37%
Manganese 1.6mg 82%

One Grain at a Time

--Spelt--
One of the first grains to be grown by early farmers, spelt hasn't changed through all these years. It is a distant cousin of wheat, but more pure in it's form. It contains the amount of gluten necessary to bake yeasted bread, many people with wheat sensitivities can handle spelt as a great alternative. Baked good require less water in their preparation and have a deep, robust flavor. Spelt has a super tough hull that protects the kernel and aides in retaining nutrients and maintaining freshness. It is a hearty grain that is easy for organic farmers because it is highly resistant to diseases, insects and grows well without fertilizers.

Cost:
about 15 cents per serving at about $1.50 per lb.
1 lb = 2.3 cups dry = 5 cups cooked = 3cups flour

To Cook:
1 cup grain to 3 cups water.
Simmer 45 minutes or Pressure 15 minutes on high, natural release.
Strain and rinse.

To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Flour - up to 2 weeks in an air tight container,
Or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days,Or freeze up to 6 months

To Use:
-Cooked berries can be used by adding to soups and salads.
-Cracked berries can be cooked for a breakfast cereal.
-Flour for breads and pastries
-Flour for homemade pastas
-Whole Berries can be sprouted

Nutritional Value per 100 grams (3.5 oz.)
carbohydrates 70 grams
dietary fiber 10.7 grams
fat 2.2 grams
protein 14.6 grams
iron 4.2 mg
thiamin 0.65
riboflavin 0.23
potassium 385 mg
calcium 38 mg
copper .62 mg
zinc 3.4 mg
niacin 2.3 mg
manganese 3.0 mg
phosphorus 110 mg

One Grain at a Time

--Wheat--
The second most produced food in the world, corn being the first and rice a close third. Wheat is a healthy grain for those who can tolerate it. Celiac disease (gluten intolerance) afflicts as many as 1 percent of the population, not to mention the growing number of wheat allergies. Know your body, get tested if there is a question and find alternatives if there is a problem.

Varieties:
Durum wheat is golden in color and it very hard, too hard for home mills to grind. It is used in making pasta and can be purchased as "semolina flour."

Hard red wheat (pictured, bottom) is an acidic grain, it is darker with a tint of red. This variety has been around for a long, long time and has been refined to make the common white flour, which is the whole grain stripped of it's bran and germ, leaving the light, full of gluten endosperm that produces the fluffy, risen breads that are so prevalent in our supermarkets and bakeries. Hard red wheat is also processed as bulgar which is steamed, cracked and dried for more flavor and short cooking time. As a whole grain flour, it produces heavy, dense and robustly nutty flavored breads.

Hard white wheat (pictured, right) is a newer hybrid that is alkaline, lighter in color and produces risen breads with a lighter texture. This wheat is whole grain with nearly identical nutrition to it's red cousin.

Soft white wheat (pictured, top) is also known as pastry wheat or when ground, sold under the label of "whole wheat pastry flour." This wheat is lacking the gluten for holding a rise in good yeasated breads, but works great in pastry recipes and still very nutritious.

Cost:
Less than 11 cents per serving at under $1.00 per lb.
1 lb = 2.2 cups dry = 4.5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 3 cups water.
Simmer 45 minutes or Pressure 15 minutes on high, natural release,
Strain and rinse.

To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Bulgur/cracked- 6 months in an air tight container in a cool, dry place.
-Flour - up to 2 weeks in an air tight container,
Or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days,
Or freeze up to 6 months

To Use:
-Cooked berries can be used by adding to soups and salads.
-Cracked berries can be cooked for a breakfast cereal.
-Soft white wheat flour may be used in place of white flour for any non yeasted recipe.
Examples: Pancakes, waffles, sweet breads, muffins, cakes, cookies, crackers, crepes, tortillas, pasta, pie crusts and other pastries.
-Hard white and hard red wheat flours can be used for yeasted breads.
-Whole Berries can be sprouted.

Nutritional Value per 100 grams (3.5 oz.)
carbohydrates 68 grams
dietary fiber12.2 grams
fat1.9 grams
protein 15.4 grams
iron 3.6 mg 20%
Thiamin 0.3 mg
Niacin 4.0 mg
Magnesium 100 mg
Manganese 3.0 mg
Phosphorus 212 mg
Selenium 49 mcg

One Grain at a Time

--Barley--
Like oats, barley is high in soluble fiber. Soluble fiber is the kind that dissolves in water and coats your stomach lining, greatly reducing the speed that sugars absorb in your bloodstream. This means you not only feel full from bulk, but you stay full longer. Barley has a mild flavor and chewy texture.

Most widely available is pearled barley which has some to all of the bran polished off, falling somewhere between the spectrum of white rice and brown rice. The whole form is called hulled barley and it is used for sprouting. Occasionally you may come across dehulled barley which is the whole grain with the inedible hull removed. This variety is hard to find and a bit more expensive due to the labor involved in removing the hull. A newer variety that is becoming more readily available is hulless barley. This is a variety that the hull virtually falls off while harvesting leaving all the other parts (bran, germ and endosperm) intact. I have become a fan of the latest variety and buy it from The Good Apple.

Cost:
About 12 cents a serving $1.25 per lb.
1 lb = 2.2 cups dry = 5 cups cooked = 3 cups flour

To Cook:
-Hulless or dehulled-1 cup grain to 3 cups water. Simmer 40 minutes or pressure 12 minutes on high, natural release. Strain and rinse unless using in soup.
-Pearled - 1 cup grain to 2 ½ cups water. Simmer 25 minutes or pressure 8 minutes on high, natural release.

To Store:
-Dry- indefinitely in an air tight container in a cool, dry place. For long term storage freeze for 48 hours before storing.
-Cooked - refrigerate for up to 10 days, or freeze up to 6 months.

To Use:
- Cooked grains can be used by adding to soups and salads.
-Cooked grains make hearty risottos and pilafs.
-Substitute cooked barley for pasta.
-Bake cooked barley into breads to add chewy-ness.
-Flour may be used in place of part or all white flour in any non yeasted recipe.

Nutritional value per 100 g (3.5 oz)
Carbohydrates 77.7 g
Dietary fiber 15.6 g
Fat 1.2 g
Protein 9.9 g
Thiamin (Vit. B1) 0.2 mg 15%
Riboflavin (Vit. B2) 0.1 mg 7%
Niacin (Vit. B3) 4.6 mg 31%
Pantothenic acid (B5) 0.3 mg 6%
Vitamin B6 0.3 mg 23%
Folate (Vit. B9) 23 mg 6%
Calcium 29.0 mg 3%
Iron 2.5 mg 20%
Magnesium 79.0 mg 21%
Phosphorus 221 mg 32%
Potassium 280 mg 6%
Zinc 2.1 mg 21%

One Grain at a Time

--Quinoa--
This super grain is grown in South America and gaining in popularity. White quinoa is mild and fruity, red quinoa is more nutty and black quinoa has a stronger bitter bite. When cooked, the germ emerges as a tiny, curly tail. Quinoa is versitle, gluten free and contains a balanced set of amino acids making it a complete protein. Perfectly suited for beginner grain users and easy to find at Sprouts, The Good Apple and many other health food stores.

Varieties:
Red, White, Black

Cost:
About 33 cents per half-cup serving--$3.00 per lb.
1 lb = 2.2 cups dry = 4.5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 2 cups water. Simmer 15 minutes or Pressure 6 minutes on high, natural release.

To Store:
- Dry - indefinitely in an air tight container in a cool, dry place. For long term storage freeze for 48 hours before storing.
- Cooked - refrigerate for up to 10 days, or freeze up to 6 months.

To Use:
-Dry grains give crunch to granolas and baked goods.
-Cooked grains can be used by adding to soups, salads and breads.
-Cooked grains also make great pilafs and rice dishes.
-Eat cold or hot as a breakfast cereal, great with yogurt.
-Add cooked grains to any recipe with ground beef .
-Flour can be substituted for up to ¼ of the total in a recipe.

Nutritional value per 100 g (3.5 oz) uncooked
Calories 370
Carbohydrates 64 g
Dietary fiber 7 g
Fat 6 g
Protein 14 g
Vitamin E 2.4 mg—12%
Thiamin (Vit. B1) 0.4 mg--24%
Riboflavin (Vit. B2) 0.3 mg--19%
Niacin 1.5 mg—8%
Vitamin B6 0.5 mg--24%
Folate 184 mg--46%
Calcium 47 mg—5%
Iron 4.6 mg--25%
Magnesium 197 mg--49%
Phosphorus 457 mg--46%
Potassium 563 mg—16%
Zinc 3.1 mg --21%
Copper 0.6 mg—30%
Manganese 2.0 mg—102%
Selenium 8.5 mcg—12%

One Grain at a Time

An introduction.Look who's cooking now?? The self proclaimed "terrible cook," Ms. Emily Ruth Childers CAN cook tasty, healthy food. We did a little one on one time in the kitchen and POOF! Success. Emily is on a quest for natural parenting and is coming at it from every angle. Read my guest post HERE.