My kitchen is full of jars filled with various dried fruits, herbs, grains, and seeds. Every jar is unique and adds beautiful earthy colors that bring me joy. However, if you don’t have all these grains and seeds, you can purchase a multigrain mix like Bob’s Red Mill Grain Bread Mix. Premixes often contain soy or soy lecithin.
I find that having a variety of grains around my kitchen allows me to be more adventurous in meal planning. Cooked grains are an excellent addition to salads, or add some herbs, and it becomes a side dish. They are incredibly nutrient-dense, improve digestion, increase diverse mineral intake, protect the heart, improve metabolism, and boost circulation.
That is the beauty of making it yourself! My basic mixture has equal parts (usually 1 Cup) barley, amaranth, quinoa, chia seeds, sesame seeds, faro, sunflower seeds, and good old-fashioned oats. If you have allergies or don’t like any of these items, omit them.
The 12-grain mix is listed below. It keeps well in a dry, gallon mason jar with a lid or sizeable sealable container for up to 12 months. If it lasts that long in your cupboard, I would be surprised. This multigrain mix is a staple in my cabinet; I make hot cereal, loaves of bread, and muffins. It works well as a garnish on top of any baked creation, like my favorite Multigrain Cereal Bread.
12 Grain Mix
Mix and store in a large sealable container:
- 1 C cornmeal
- 1 C poppy seeds
- 1 Cflaxseed
- 1 C sesame seeds (black and white)
- 1 C sunflower seeds
- 1 C Chi seeds
- 1 C millet
- 1 C quinoa (red, white, or black)
- 1 C buckwheat
- 1 C barley
- 1 C amaranth
- 1 C oats
For seasonal mixtures, add pumpkin seeds. Add dried apples, pineapple, or berries if you feel fruity.
If you prefer flour, you can get away with a more diverse mix of grains, seeds, and legumes. Please replace flour mix in any recipe calling for multi-grains. Choose your favorite and add them to a spice grinder or a high-powered blender. Don’t be afraid to try them in soups or as a substitute for a 1/3 portion of the flour in almost any recipe. I use the powder to thicken soups and in cookies to add nutrients.
Nutrition Facts
- Amaranth Protein(complete), calcium, iron, magnesium, copper, lysine
- Barley Fiber
- Buckwheat Riboflavin, niacin, magnesium, phosphorus, potassium, copper, rutin (an antioxidant)
- Faro protein, fiber, magnesium, zinc, and some B vitamins
- Millet Riboflavin, Vitamin B6, folate, magnesium
- Oats Protein, thiamin, iron, magnesium, phosphorus, zinc, fiber
- Rice (brown) Vitamin B6, Pantothenic acid, magnesium
- Rye fiber, protein, riboflavin, pantothenic acid, zinc
- Bean & lentil flour has more fiber and protein than grain. Often more folate, vitamin K, Thiamin, iron, and potassium.
- Chickpea’s fiber and protein
- Lentils molybdenum and folate, dietary fiber, copper, phosphorus
- Quinoa Protein (complete), riboflavin, vitamin B6, folate, iron, magnesium, phosphorus, potassium
- Poppy Seeds fiber, thiamin, iron, magnesium, phosphorus, copper, calcium, and manganese.
- Sesame Seeds zinc, selenium, copper, iron, vitamin B6, and vitamin E
- Chia Seeds have omega-3 fatty acids, fiber, antioxidants, iron, and calcium
Let me know how you use your multigrain mix.
