CHAPTER 18
Rice and Beans
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Coconut Jasmine Rice
Both simple to make and elegant to serve, this recipe is a delicious variation from the usual rice dishes.
Low Phenol, Low Oxalate, Modified for SCD
1 cup (195 g) jasmine rice (For SCD, use cauliflower rice.)
2 cups (475 ml) water
1/4 cup (60 ml) coconut milk
Sea salt to taste
1/4 teaspoon tarragon
Cook rice in water according to package directions. Stir in coconut milk, salt, and tarragon.
YIELD: 2 servings
Calories (kcal): 407; Total fat: 8g; Cholesterol: 0mg; Cholesterol: 76g; Cholesterol: 2g; Protein: 7g; Protein: 16mg; Potassium: 191mg; Calcium: 38mg; Iron: 5mg; Zinc: 1mg; Vitamin A: 8IU.
Brown Rice Pilaf
With the added vegetables, this provides a nice side dish.
1 cup (190 g) brown rice (For SCD, use cauliflower rice.)
1 tablespoon (15 ml) extra virgin olive oil, divided
1/2 cup (80 g) chopped onion
1/4 cup (25 g) chopped celery
1/4 cup (35 g) chopped carrots
1 medium garlic clove, minced
1/4 cup (35 g) raisins
1/2 teaspoon dried sage leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
21/2 cups (570 ml) chicken stock (store-bought or homemade, [shown here])
1 bay leaf
Place rice and half of the oil in a heavy saucepan. Sauté rice over medium heat, stirring frequently, until lightly browned (about 5 minutes). Remove rice from pan. Place remaining oil in a saucepan and sauté onion, celery, and carrots over medium heat until tender, about 5 to 8 minutes.
Add remaining ingredients and bring to a boil. Cover, reduce heat, and simmer mixture for 50 minutes or until liquid is absorbed. Discard bay leaf before serving.
YIELD: 4 servings (1/2 cup [85 g] each)
Calories (kcal): 267; Total fat: 6g; Cholesterol: 0mg; Cholesterol: 47g; Cholesterol: 2g; Protein: 7g; Protein: 490mg; Potassium: 410mg; Calcium: 42mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 2285IU.
Colorful Celebration Rice
This is a clever recipe children will enjoy making.
11/2 cups (280 g) uncooked long-grain brown rice (plain or basmati)
21/2 cups (570 ml) chicken broth (store-bought or homemade [shown here])
1/4 cup (35 g) peas, fresh and lightly steamed, or frozen
1/4 cup (40 g) corn, fresh and uncooked, or frozen
1/4 cup (18 g) chopped broccoli, steamed or blanched until just tender
1/4 cup (35 g) diced carrots, steamed or blanched until just tender
1 scallion, trimmed of roots, sliced into thin rounds (white and green parts)
GFCF non-GMO soy sauce
Sea salt
Combine the rice and chicken broth in a saucepan and bring to a boil. Turn the heat to the lowest simmer, cover the pot, and cook undisturbed for 40 minutes, or until the rice is tender. Remove from the heat and fluff with a fork to let the steam escape, and transfer to a bowl. This can also be cooked in a rice cooker for the same amount of time.
If using frozen peas or corn, place each in a strainer or a colander and run under room-temperature tap water to thaw. Drain thoroughly and cook until tender. Combine the vegetables and rice and reheat if necessary. Let children help with this recipe and serve themselves. Place rice and all vegetables in separate bowls, letting the children create their own mixtures.
Add a few drops of non-GMO soy sauce and sea salt to taste.
VARIATIONS: Expand the vegetables to include red and green peppers if desired. Increase the amount of vegetables and decrease the rice.
YIELD: 5 or 6 servings
Calories (kcal): 245; Total fat: 2g; Cholesterol: 0mg; Cholesterol: 48g; Cholesterol: 2g; Protein: 8g; Protein: 595mg; Potassium: 344mg; Calcium: 32mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 1956IU.
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Coconut Sweet Rice
The cinnamon in this sweet rice variation makes this dish quite tasty.
Modified for SCD
1 cup (235 ml) water
1 cup (190 g) short-grain brown rice (For SCD, use cauliflower rice.)
1/2 cup (70 g) raisins or currants
1 cinnamon stick
1 cup (235 ml) coconut milk
1/4 teaspoon turmeric
Boil water. Add rice and bring back to a boil. Reduce heat and simmer for 10 minutes. Add raisins or currants, cinnamon stick, coconut milk, and turmeric. Cook an additional 20 minutes or until water has evaporated.
YIELD: 2 servings
Calories (kcal): 747; Total fat: 32g; Cholesterol: 0mg; Cholesterol: 113g; Cholesterol: 9g; Protein: 11g; Protein: 32mg; Potassium: 884mg; Calcium: 155mg; Iron: 7mg; Zinc: 3mg; Vitamin A: 21IU.
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Rice Fruit Pudding
This is an excellent way to incorporate new fruits. It is best to start with a fruit the child already prefers, then gradually include others.
Modified for Low Phenol, Modified for Low Salicylate, Modified for SCD
1 cup (235 ml) water
1/4 cup (190 g) short-grain white or basmati rice (rinsed) (For SCD, use cauliflower rice.)
Pinch of salt
1/4 cup (40 g) fruit—one kind or mixed (cut-up pears, peaches, apricots) (Use a peeled pear for low phenol or low salicylate diets.)
2 tablespoons (30 g) non-GMO soy yogurt (For SCD, use a non-soy homemade yogurt.)
Bring the water to a boil in a small pan. Add the rice and simmer gently for 15 minutes, stirring occasionally to prevent sticking.
Add the fruit(s) and simmer for about 5 minutes.
Purée the mixture by pushing through a sieve or by using a blender. Stir in the yogurt, and add more water if a thinner consistency is preferred.
YIELD: About 2 to 4 servings, depending on the age and appetite of the child
Calories (kcal): 46; Total fat: trace; Cholesterol: 0mg; Cholesterol: 9g; Cholesterol: trace; Protein: 1g; Protein: 36mg; Potassium: 13mg; Calcium: 5mg; Iron: 1mg; Zinc: trace; Vitamin A: 0IU.
Red or Black Beans and Rice
Arborio rice is particularly tasty with this bean recipe.
Beans
1/2 cup Sofrito
1/4 cup (60 ml) extra virgin olive oil
4 cans (15 ounces, or 420 g, each) organic beans, drained
1/2 can (3 ounces, or 85 g) tomato paste
3 cups (710 ml) chicken broth
Salt to taste
3 bay leaves (only if using black beans)
Sauté Sofrito in oil. Add remaining ingredients. Cook on medium heat for 15 minutes. Reduce heat to low, cover, and simmer for 10 minutes.
Rice
2 cups (400 g) Arborio rice
21/2 cups (570 ml) water or chicken broth
Salt to taste
2 tablespoons (30 ml) extra virgin olive oil
Mix rice, water or chicken broth, salt, and oil in a medium saucepan. Cook on medium-high until most of the liquid evaporates, about 5 minutes. Reduce heat to low, stir, and cover. Cook until rice is soft.
YIELD: 6 to 8 servings beans and rice
Calories (kcal): 650; Total fat: 18g; Cholesterol: 0mg; Cholesterol: 94g; Cholesterol: 18g; Protein: 25g; Protein: 1749mg; Potassium: 523mg; Calcium: 41mg; Iron: 4mg; Zinc: 1mg; Vitamin A: 593IU.
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Spicy Black Beans and Rice
This simple version of black beans and rice is ideal for busy parents trying to put dinner on the table quickly.
Modified for SCD
1/2 cup (80 g) chopped onion
4 cloves garlic, minced
2 tablespoons (30 ml) olive oil
1 can (15 ounces, 420 g) black beans, rinsed and drained
1 can (14.5 ounces, 411 g) Mexican-style stewed tomatoes
1/8–1/4 teaspoon ground red pepper
2 cups (330 g) hot cooked brown or long-grain rice (For SCD, use cauliflower rice.)
In a medium saucepan, cook onion and garlic in hot oil until tender but not brown. Carefully stir in beans, undrained tomatoes, and ground red pepper. Bring to a boil and reduce heat. Simmer uncovered for 15 minutes.
To serve, mound rice on serving plates and make a well in each mound. Spoon the black bean mixture into the wells. If desired, sprinkle with 1/4 cup (40 g) chopped onion.
YIELD: 4 servings
Calories (kcal): 310; Total fat: 8g; Cholesterol: 0mg; Cholesterol: 50g; Cholesterol: 8g; Protein: 10g; Protein: 357mg; Potassium: 324mg; Calcium: 54mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 562IU.
Homemade Refried Beans
Note that lard can be used and is much healthier to use than any hydrogenated oil; however, canola or olive oil can also be used.
2 cups (500 g) dried pinto beans
6 cups (1.4 L) water
2 cups (475 ml) chicken broth
1 teaspoon salt
1/4 teaspoon dried and crumbled oregano (optional)
1/8–1/4 cup (28–55 g) lard (bacon drippings) or (28–60 ml) canola oil or olive oil
1 medium onion, peeled and minced or finely chopped
1–2 tablespoons (10–20 g) minced garlic (optional)
Go through the beans thoroughly, removing stones or bad beans.
Place beans in a strainer and rinse well under cold water. Put beans, water, and broth into a large pot and bring to a boil. Skim any gray foam from the surface.
Lower the heat to medium and let the beans simmer rapidly for 30 minutes. Add the salt and any other seasoning.
Continue to simmer for another 11/2 hours or until beans are very soft.
In a large skillet, heat lard or oil over medium heat. Add onion and garlic and sauté until almost golden.
Increase heat to medium-high and add 1 cup (100 g) of the beans and some of their cooking liquid.
Using a potato masher, mash the beans in the pan while they fry. Additional bean-cooking liquid or water may be necessary to keep the beans hydrated and not too dry. The consistency should be smooth, with some small chunks of whole beans mixed in.
Serve in a bowl or use as part of a recipe that calls for refried beans.
NOTE: If the chunks of beans are a problem for those with texture issues, mash more thoroughly to make the mixture much more uniform in consistency.
YIELD: 8 servings (1/4 cup [60 g] each)
Calories (kcal): 240; Total fat: 7g; Cholesterol: 6mg; Cholesterol: 33g; Cholesterol: 12g; Protein: 12g; Protein: 468mg; Potassium: 723mg; Calcium: 73mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 6IU.
White Bean Ratatouille
This recipe pleases parents and kids alike. The cooked peppers make it sweeter and kid-friendly.
3 tablespoons (45 ml) olive oil
1 onion, diced
6 cloves garlic, minced
Salt to taste
Pepper to taste
Dried oregano to taste
Red chili flakes (optional)
1 red pepper, diced
1 yellow or orange pepper, diced
1 sprig fresh rosemary, leaves stripped from stem
2 fresh sage leaves, chopped
1 zucchini, diced
1 small to medium eggplant, peeled and diced
1 cup (225 g) white beans, cooked or canned
15 kalamata olives (optional)
6 basil leaves, chopped
1 bag (10 ounces, or 280 g) prewashed spinach
Heat oil in a deep skillet. Add onion and garlic and sauté until soft. Add salt, pepper, oregano, chili flakes, peppers, rosemary, and sage and sauté until soft. Add zucchini and eggplant and sauté until soft. Add beans (and olives, if using) and stir. Add basil and spinach and sauté until wilted.
Serve over GFCF pasta or rice. (For SCD, do not use pasta or rice; instead, use cauliflower rice.)
YIELD: 4 to 6 servings
Calories (kcal): 276; Total fat: 15g; Cholesterol: 0mg; Cholesterol: 31g; Cholesterol: 10g; Protein: 9g; Protein: 290mg; Potassium: 1202mg; Calcium: 151mg; Iron: 5mg; Zinc: 1mg; Vitamin A: 6841IU.
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Happy Hummus
This popular and traditional recipe was sent in by several of our parents. It can be used for dipping or on a sandwich.
2 cups (480 g) chickpeas, cooked or canned
1/3 cup (80 ml) fresh lemon juice
1/4 cup (65 g) tahini
2 cloves garlic, minced or pressed
1 tablespoon (15 ml) extra virgin olive oil
1 teaspoon paprika or cayenne pepper
1/4 cup (60 ml) or more water
Salt to taste
Drain and rinse the chickpeas. Place in a blender or food processor with the lemon juice, tahini, minced garlic, oil, and paprika. Blend well, adding water as needed to form a smooth paste. (Add less water to make a thicker hummus for sandwich spread.) Add salt to taste.
Place hummus in a covered container. It tastes best if it is refrigerated before serving.
Spread on GFCF bread for sandwiches or serve with GFCF crackers or raw vegetables for dipping.
YIELD: Makes about 3 cups (750 g)
Calories (kcal): 108; Total fat: 52g; Cholesterol: 0mg; Cholesterol: 132g; Cholesterol: 28g; Protein: 35g; Protein: 1509mg; Potassium: 1253mg; Calcium: 431 mg; Iron: 13mg; Zinc: 8mg; Vitamin A: 1566IU.
Quinoa Veggie Sauté
Adapted from Lisa Barnes, The Petit Appetit Cookbook
Quinoa is an ancient grain with a nutty flavor and light texture, similar to couscous. Quinoa is a valuable source of protein (ounce for ounce it has as much protein as meat), which makes this not only a colorful dish side, but a viable and healthy main course as well. You can find quinoa in a box near the rice or in the bulk section of specialty and organic grocers.
1/2 cup (85 g) quinoa
2 tablespoons (30 ml) olive oil, divided
11/2 cups (355 ml) water
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup (80 g) chopped onion
1 cup (8 ounces, or 120 g) grated zucchini
2 tablespoons (19 g) currants
1/2 teaspoon ground cumin
2 tablespoons (30 ml) fresh lemon juice
1 tablespoon (4 g) chopped fresh parsley
1/2 teaspoon minced fresh basil
Preheat oven to 375°F (190°C, gas mark 5). In a small saucepan, combine the quinoa in 1 tablespoon olive oil to coat. Add water, salt, and pepper and bring to a boil over medium-high heat. Cover and simmer over low heat for 20 minutes. Quinoa will be translucent when fully cooked. Remove from heat.
Pour remaining tablespoon of olive oil into a large skillet and sauté onion, zucchini, currants, and cumin over medium-high heat for 3 to 5 minutes, or until onions are translucent. Add lemon juice, parsley, basil, and mix to combine. Add quinoa to the pan and mix thoroughly until heated throughout.
YIELD: 4 servings
Calories (kcal): 168; Total fat: 8g; Cholesterol: 0mg; Cholesterol: 22g; Cholesterol: 2g; Protein: 4g; Protein: 277mg; Potassium: 329mg; Calcium: 34mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 167IU.
Curried Quinoa Sauté
1/2 cup (85g) quinoa
Salt
1 tablespoon (15 ml) safflower oil
1 medium yellow onion, finely diced
1 tablespoon (6.3 g) curry powder
1 cup (71 g) chopped broccoli
1 cup (100 g) chopped cauliflower
1 cup (130 g) frozen peas
1 medium red bell pepper, diced
1/2 cup (120 ml) GFCF chicken broth (see here) or water
For the quinoa: Place quinoa, 1 cup (235 ml) water, and 1/8 teaspoon salt in medium saucepan. Cover and bring to a boil over high heat, then reduce heat to medium-low and cook for 10 minutes, until quinoa is tender and translucent.
For the sauté: In large sauté pan, heat oil over medium-high heat. Add onion, 1/4 teaspoon salt, and curry powder and cook for 3 minutes, or until soft. Add remaining vegetables, and cook for another 3 minutes. Add broth or water, cover pan, and cook for 5 minutes. When vegetables are tender, add quinoa and stir to combine. Serve.
YIELD: 4 servings
Calories (kcal): 178; Total fat: 6g; Cholesterol: 1mg; Cholesterol: 27g; Cholesterol: 6g; Protein: 7g; Protein: 133mg; Potassium: 478mg; Calcium: 52mg; Iron: 3mg; Zinc: 1mg; Vitamin A: 809IU.
Edamame Succotash
This is a slight twist in the original Southern dish, but feel free to use the more traditional lima beans in place of the edamame (baby non-GMO soybeans) if you are trying to avoid soy.
2 tablespoons (30 ml) safflower or canola oil
2 scallions, finely chopped
1 clove garlic, minced
2 cups (450 g) cooked corn kernels
2 cups (340 g) cooked, shelled edamame (non-GMO soybeans)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup (150 g) grape or cherry tomatoes, halved or quartered
1/4 cup (10 g) basil leaves, torn or chopped
Heat oil in a skillet over medium heat; add scallions, garlic, corn, edamame, and salt and pepper and gently cook until heated through, about 5 minutes. Add tomatoes and basil and let cool completely. Serve chilled or at room temperature.
YIELD: 4 servings
Calories (kcal): 326; Total fat: 16g; Cholesterol: 0mg; Cholesterol: 33g; Cholesterol: 8g; Protein: 19g; Protein: 294mg; Potassium: 1028mg; Calcium: 16mg; Iron: 1mg; Zinc: trace; Vitamin A: 306IU.
Polenta
Polenta is simply cornmeal porridge—naturally gluten-free and a great accompaniment to saucy dishes. It is a traditional staple food throughout much of northern Italy but also popular (under other names) in Switzerland, Austria, Bosnia, Croatia, Cuba, Hungary, Romania, Corsica, Africa, Argentina, Uruguay, Brazil, Peru, Venezuela, Haiti, Mexico, and Turkey.
Low Phenol, Low Oxalate
1 quart (1 L) water
1 tsp salt
1 cup (140 g) coarsely ground cornmeal
In a large pot, bring the water and salt to a boil. Reduce the heat to low and slowly add cornmeal, whisking constantly to avoid lumps. Cover and cook, stirring occasionally, for 30 minutes or until polenta is thick and creamy. Serve immediately.
TIP: Ways to use polenta
Polenta can be used instead of mashed potatoes or rice—with roasted chicken, sliced meat, shrimp, fish, or scallops. It can be embellished with your own mix of chopped fresh or dried herbs, garlic, chopped arugula or spinach, roasted red peppers, olives, and more. Dress it up with lots of veggies and pile them on top or mix them in and serve it casserole style.
NOTE: For fried, sautéed, or grilled polenta, spread hot polenta into a greased 8-inch (20 cm) square baking dish and chill until set. Then cut into pieces and cook as desired. This can be used as the base for appetizers or snacks topped with pesto (has nuts), chopped tomatoes, olives, hummus, or chicken salad.
YIELD: 4 servings
Calories (kcal): 126; Total fat: 1g; Cholesterol: 0mg; Cholesterol: 27g; Cholesterol: 3g; Protein: 3g; Protein: 541mg; Potassium: 56mg; Calcium: 10mg; Iron: 1mg; Zinc: trace; Vitamin A: 142IU.
Baked Grits
Crumbled sausage can be substituted for the bacon, and feel free to vary the vegetables. Do not use the quick-cooking grits.
6 cups (1.4 L) water
Salt
11/2 cups (235 g) stone-ground yellow grits (For SCD, use cauliflower rice.)
1/2 pound (225 g) nitrate-free bacon, cut into 1/2-inch (1.3 cm) pieces
1 medium onion, chopped
2 cups (170 g) sliced mushrooms
1 red bell pepper, cored, seeded, and chopped
3 cups (90 g) baby spinach
3 scallions, thinly sliced
4 large eggs, lightly beaten
1/2 teaspoon ground black pepper
In a large pot, bring water and 1 teaspoon salt to a boil; slowly pour in grits, while stirring constantly. Reduce heat and simmer 30 minutes or until thick, stirring frequently.
Preheat oven to 350°F (180°C, gas mark 4). Grease a 9 x 13-inch (23 x 33 cm) baking pan.
Meanwhile, cook bacon in a large skillet over medium heat until browned and crisp, 5 to 8 minutes. Transfer bacon with a slotted spoon to a paper towel–lined plate. Pour off all but 2 tablespoons (30 ml) fat, add onions and mushrooms and cook until onions have softened and mushroom liquid has evaporated, 5 to 8 minutes. Add bell pepper, spinach, and scallions and cook until tender, 2 to 4 minutes.
When the grits are done, stir in the vegetables, eggs, and black pepper off heat. Pour the mixture into the prepared pan and smooth out the top. Sprinkle the top with the reserved bacon and bake 30 to 40 minutes. Cool on rack 20 minutes before serving.
YIELD: 8 servings
Calories (kcal): 296; Total fat: 16g; Cholesterol: 127mg; Cholesterol: 27g; Cholesterol: 2g; Protein: 11g; Protein: 304mg; Potassium: 263mg; Calcium: 37mg; Iron: 2mg; Zinc: 1mg; Vitamin A: 1159IU.
Kasha Pilaf with Mushrooms
Kasha is a traditional Slavic porridge almost always made with toasted buckwheat groats. The mushrooms can be omitted.
1/4 cup (60 ml) olive oil, divided
1 pound (455 g) mushrooms, cleaned and sliced
1 small onion
Salt
1 cup (200 g) Kasha, or buckwheat groats, rinsed well
2 cups (475 ml) water
Heat 2 tablespoons (30 ml) of the oil in a large skillet over medium heat. Cook mushrooms and 1/2 teaspoon salt until mushrooms have released their water; increase heat to medium-high and cook until mushrooms are completely dry and have turned golden brown, 10 to 12 minutes. Set aside.
Heat remaining oil in a saucepan over medium heat. Add the onion and 1/2 teaspoon salt and cook until softened, 3 minutes. Add the kasha and sauté until golden and fragrant, 3 minutes. Add the water, and bring to a boil. Cover, reduce heat to low, and simmer for 15 to 20 minutes, until kasha is tender. Gently stir in the mushrooms, season to taste with salt, and serve.
YIELD: 4 servings
Calories (kcal): 294; Total fat: 15g; Cholesterol: 0mg; Cholesterol: 37g; Cholesterol: 6g; Protein: 7g; Protein: 13mg; Potassium: 559mg; Calcium: 18mg; Iron: 2mg; Zinc: 2mg; Vitamin A: 0IU.
Vegetable Risotto
Modified for SCD
1/4 cup (60 ml) olive oil, divided
3 cups (400 g) grated or finely chopped vegetables (For SCD, use fresh asparagus, carrots, and peas.)
3 cups (710 ml) GFCF chicken broth
1 small onion, chopped fine
1/2 teaspoon salt
1 cup (200 g) Arborio rice
1 tablespoon (15 ml) lemon juice
1/2 cup (120 ml) water
1/4 teaspoon ground black pepper
1/2 teaspoon lemon zest
In a large skillet, heat 2 tablespoons (30 ml) of olive oil over medium heat. Add vegetables and sauté until just tender. Reserve.
Heat chicken broth in a small pot until steaming; keep warm. In a large pot, heat the remaining oil over medium heat. Add onion and salt and cook until softened but not browned, 3 minutes. Add rice and cook 3 minutes, until edges of rice are translucent. Add lemon juice and water and cook until completely absorbed. Add the broth, 1/2 cup (120 ml) at a time until absorbed, stirring occasionally. Next, add the reserved vegetables, pepper, and lemon zest, and cook until broth is absorbed. (If rice is not as tender as you’d like at this point, add 1/2 cup [120 ml] warm water and continue cooking until absorbed.) Serve.
Risotto Cakes
It is worth doubling this recipe so that you have enough left over to make these cakes. The tricks to avoiding heavy breading and a lot of fat for frying is a nonstick skillet and cooking low and slow; this allows the natural starches in the rice to brown and crisp up. The risotto needs to be chilled at least overnight to be firm enough to shape into patties.
Modified for SCD
2 cups (330 g) leftover risotto (with or without vegetables added)
2 tablespoons (30 ml) olive oil
Salt to taste
Shape 1/2 cup risotto into a ball, and then flatten to form a patty (wetting your hands first helps to minimize sticking); repeat with remaining risotto, and sprinkle the cakes with salt. In a nonstick skillet, heat the oil over medium-low heat. Add the cakes and cook for 10 to 15 minutes, until crisp and light golden on the bottom. Flip and repeat for the other side. Serve plain, or topped with your favorite GFCF tomato sauce. (Avoid tomatoes on low phenol/low salicylate diet.)
YIELD: 4 cakes
Calories (kcal): 442; Total fat: 22g; Cholesterol: 4mg; Cholesterol: 51g; Cholesterol: 4g; Protein: 9g; Protein: 837mg; Potassium: 295mg; Calcium: 38mg; Iron: 1mg; Zinc: 1mg; Vitamin A: 9895IU.