Whole Grain Recipes


Information & links are followed by recipes. Scroll down to browse recipes.

Maybe you've begun eating whole grain breakfast cereals and whole wheat bread, or tried brown rice once or twice. That's a good start… but now it's time to learn about the universe of new tastes you've been missing out on.

Whole grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients and are also rich in carbohydrates, the body’s main fuel supply—no wonder we need to eat more grains.

I focus primarily on natural, whole foods and ingredients.

Looking for more delicious and nutritious wheat-based recipes?

Processed food, including processed flour aren't really all that good for you, so I've gotten into the habit of using mostly whole what flour. We now enjoy its more complex and nutty taste. Give it a try and see if your family doesn't enjoy this healthier variety as well. Here are some great recipes to get you started.


Crock pots give busy families the opportunity to use whole foods & grains, toss them in the crock and come home to a great tasting dinner. Here is a link to a website that contains 100's of recipes using a crockpot.



1 cup whole wheat
4 cups water, approximately

Place whole wheat in hot crock pot. Bring water to a boil. Pour hot water over wheat in crock pot, making sure to cover whole wheat and allow for triple increase of grain. Turn off crock pot and leave covered overnight. In the morning, drain the whole wheat and spoon into a plastic container. Store in refrigerator.

For warm cereal: Serve as you would oatmeal; flavoring with cinnamon, nutmeg, sugar, honey, your favorite dried or fresh fruit, and milk.
Sprinkle on fresh green salads.
Stir into yogurt before eating.
Cooked wheat can pick up the flavors of that with which it cooks.
A cup of wheat to vegetable, meat or poultry soups increases the nutritional value.
Add to your favorite tuna, chicken, and pasta casserole recipes.
Sandwich fillings, such as tuna, turkey, or chicken can have whole wheat added.
Include in spaghetti, enchiladas, or tacos, by adding the wheat to your recipe as you brown the ground beef, shredded beef, or chicken in order to soak up the flavors of the meat as well as the spices.
Run cooked wheat through a meat grinder - use it like ground beef in patties, loaves, chili, casseroles. Doesn't taste like meat, but they taste good and are so much more healthy and less expensive.


Place 3/4 cup of clean, rinsed, whole wheat in a quart jar. Cover with 3/4 cup of water warm water. Soak for about 12 hours, drain off the water and drink it (it has vitamins and minerals). Rinse the wheat, drain, and put the bottle in a cupboard where it is dark and warm. Don't feel obligated to handle or interfere with germinating wheat. Gently sprinkle a little water over the grain two or three times day (depending on the temperature and humidity.) There is no need for vigorous washing and rinsing. You could cover the top of the bottle with a piece of nylon stocking or gauge secured with a rubber band.

After sprouting, grind it until it looks like ground beef. Season the wheat in various ways and makes patties, loaves, and several other delicious dishes.


Many countries traditionally used whole grains in preparing their own foods for feeding their families. Over the years many have chosen to have others prepare them for convenience sake. There are some that still grind their own wheat and prepare breads from scratch. If you would like to return to the ways of their (and perhaps your) ancestors read this page. As a meat substitute, or even as a stretcher (using half meat/half cooked wheat - recipe follows) there's no fat in whole wheat to plug up arteries, no blood to make a mess on the counter, and no E.coli contamination.

(from the Magic of Wheat Cookery Cookbook)

5 ripe bananas
3 eggs
1 teaspoon vanilla
3/4 cup margarine
1 1/2 sugar
2 teaspoon baking soda
3 cups whole wheat flour

Grind 2 1/2 cups wheat to create 3 cups whole wheat flour. Blend together bananas, eggs, vanilla, margarine in mixer. Add remaining dry ingredients, including the flour and blend thoroughly. Pour into 2 greased bread pans (4 1/2 inch x 8 1/2 inch). Sprinkle Streusel Topping* over each loaf. (*see separate recipe) Bake at 350 degrees for 20 minutes and 300 degrees for 25 minutes.
Note: I’ve also used this recipe to make banana muffins.


½ cup shortening
1 cup sugar
1 cup beans (cooked)
½ cup applesauce
2 teaspoons soda
2 ¼ cups flour, sifted
1 egg
½ teaspoon cinnamon
½ teaspoon cloves
½ teaspoon nutmeg
½ teaspoon salt
1 cup raisins
1 cup chopped nuts
1 cup rolled oats

Cream shortening, add sugar gradually and beat in egg. Add beans and applesauce, to which soda has been added. Sift spices and salt with flour, and add to first mixtures. Add raisins, nuts and oats. Drop from teaspoon on greased cookie sheet and bake at 375 degrees for 10 minutes.

2 cups pinto beans
½ lb. bacon
1 teaspoon dry mustard
1 teaspoon salt
1 teaspoon ginger
½ cup honey
2 Tablespoon chopped onion

Wash beans, cook slowly until tender. Drain, but save liquid. Place half the bacon in rectangular casserole and add beans. Add dry mustard, salt, ginger, honey, and onion combined with 1 ½ cups bean liquid.

½ cup hot milk
2 slices white bread
1 lb. ground beef
3 Tablespoons chili sauce
2 Tablespoons brown sugar
1 teaspoon salt
1 Tablespoon soy sauce
2 Tablespoons chopped onion
1 beaten egg

Pour ½ cup hot milk over slices of bread and mix thoroughly. Add ground beef, chili sauce, brown sugar, salt, soy sauce, onion, and egg. Shape into small meatballs and press into beans. Lay remaining bacon on top. Bake in 300 degree oven 1 ½ - 2 hours.

3 lbs chicken
[or 1 lb ground beef]
1 cup cooked whole wheat
1/2 onion
16 oz tomato sauce
1 tsp garlic powder
1 tsp chili powder
1/2 tsp. salt
dash cayenne pepper
1 lb Monterey Jack cheese
1 lb cheddar cheese

Boil chicken at a high boil for 30 minutes. Skin, bone, and shred with fork. Stir in cooked whole wheat. (see separate recipe for cooked wheat) [If using beef, brown ground beef with cooked whole wheat, drain fat. ] Combine meat with onion. Heat tomato sauce and spices. Grate and combine cheeses. Heat tortilla on skillet, fill with 2 tablespoon filling and some cheese. If too much filling is used, they don’t stay rolled. Roll and place in 9x13 casserole. Pour tomato sauce on top and additional cheese. Garnish with black olives. Bake for 30 min, at 350 covered with foil.

1 lb. beef chuck, but in 1 inch cubes
2 Tablespoons chili powder
1 ½ teaspoons salt
¼ teaspoon pepper
1 clove garlic, minced
2 Tablespoons salad oil
1 cup chopped onions
1 green pepper, chopped
2 cups cooked pinto beans
1 can whole kernal corn

Sprinkle beef cubes with chili powder, salt, and pepper. Brown slowly with garlic in salad oil in large frying pan. Add onions, green peppers. Cook over low heat, stirring often, ten minutes. Drain pinto beans and corn. Add liquid to meat mixture and cover. Simmer 45 minutes or until meat is tender. Add beans and corn. Cook 15 minutes or until vegetables are heated through.

CUCHUCO (wheat soup)
Country of origin: Colombia

1 pound beef (ground or stewing)
1 large beef bone
2 1/2 quarts water
1 onion
1 clove garlic, minced
1/2 cup whole wheat (soaked in hot water overnight)
2 Tablespoons salt
2 potatoes peeled & cubed
1 cup fresh or frozen peas

Combine the beef, bone, water, onion, and garlic in a deep saucepan. Bring to a boil and skim the top carefully. Cook over medium heat for 1 hour. Add the cooked whole wheat stirring constantly. Cook over low heat for 30 minutes longer. Add the salt, potatoes, and peas. Cook for 20 minutes or until the potatoes are tender. The meat should be cut into small pieces and served in the soup.

(from the Magic of Wheat Cookery Cookbook)

1 3/4 cup milk (scalded)
2 tsp salt
1/3 cup olive oil
1/3 cup honey
1/2 cup water
2 eggs
2 Tablespoons yeast
6 cups whole wheat flour, approximately

Mill 6 cups of whole wheat. Pour slightly cooled milk in mixing bowl. Add salt, oil, honey, water, eggs and yeast. Add 3 cups of whole wheat flour and blend together. Add 3 more cups of flour or enough to knead at the proper texture in the mixing bowl. Knead 10 minutes.
Cover with kitchen towel and let rise until doubled in bulk. Knead once again with dough hook, just until all the air is out of the dough. Form into loaves and place in a well-oiled bread pan. Let rise again until almost doubled in bulk. Put in a COLD oven and turn the temperature to 350 and bake for 1 hour. These loaves are very tender.

Note from Amelia:
I use this bread recipe to make “Cinnamon Break-aparts.” Instead of forming into loaves, I grab a small piece of the dough, roll in cinnamon-sugar, and place in a greased, round, glass casserole dish, ( Can also use a cake pan, loaf pan, or whatever you have.) I continue making little balls of dough and just place them on top of the previous, until all the dough is gone, filling whatever pan I’ve chosen to use. This creates a loaf of cinnamon rolls that you “break apart” to eat. If necessary I fill 2 pans. Bake as directed above. While still warm, I sometimes glaze the top with a mixture of 1 cup powdered sugar and a few drops of milk – just enough to make a runny consistency. I stir with a fork and then, as I wave the fork back and forth above the break, I allow the fork to drip glaze over the Break-aparts. Children love to pull these apart and eat as a snack or dessert with milk.

3 bananas
1/2 head of cabbage
1 can pineapple cubes (drain)
1 cup shredded coconut
1 cup cooked whole wheat
1 cup mayonnaise (or to your taste)

Peel and slice bananas into bowl. Shred cabbage thinly. Drain pineapple. Mix all ingredients together. Keep refrigerated until ready to serve. May add other seasonal fruits.

9 cups whole wheat flour
4 1/2 cups warm water

Put flour and water in the mixing bowl and knead with dough hook for 10 minutes on low. Remove dough hook. Fill bowl with water, covering the dough. Knead gently by hand until water is white and starchy. Pour off starchy water into another bowl for future use. Remove dough mixture from bowl, a handful at a time. Place a colander in large container and knead dough by hand while singing under a trickle of warm tap water. As the starchy part washes out, the gluten will remain in your hand. It is a brown rubbery substance. Take about 10 minutes. Put the gluten in a colander or on a plate until you have washed all of the dough. Makes about 2 1/2 cups of gluten.

USES: Meat alternative or meat extender in stews, ground beef for spaghetti sauce, sloppy joes, enchiladas, or tacos. Stretch out gluten into pieces, clip with kitchen shears, stretch again and flavor. Can flavor gluten by kneading onion soup mix into dough or simmering in a hot beef soup base.

From the kitchen of Leigh Shahan Wing, (Robyn’s sister) Little Rock AR
(shared by Robyn Spears)

Scoop 1 cup of cooked beans with 1 cup water from pot and add to blender. Grind 3 times in blender, then liquefy. Pour into muffin tins. Fill the tins. Freeze 12 – 24 hours. Allow to thaw 5 minutes on counter before removing from tins. Store in freezer bags. When ready to serve, place pellets in microwave-safe bowl and cook and stir until heated through. Serve as refried beans.

½ cup shortening
2 cups sugar
2 eggs
1 cup mashed cooked pinto beans
3 cups flour
½ teaspoon soda
4 teaspoon baking powder
½ cup milk
½ cup coconut
½ cup chopped nuts
1 teaspoon maple extract

To creamed shortening, add sugar, eggs and beans. Beat 2 minutes. In separate bowl, sift together flour soda, and baking powder. Add alternately to creamed mixture with milk. Mix until smooth. Fold in coconut, nuts, and maple extract. Pour into 2 greased and floured loaf pans. Bake at 350 degrees for 45 minutes. Cool. Slice thinly and serve as you would fruit cake or banana bread.

From the kitchen of Meghann Shahan Nebeker, (Robyn’s Sister) Spokane, WA
(shared by Robyn Spears)

1 lb. black beans (dry)
1 Hillshire Farms Beef Smoked Sausage, sliced
(note: turkey substitute is healthier and equally delicious)
1 Tablespoon olive oil
4 garlic cloves, minced
2 onions, finely chopped
2 celery stalks, finely chopped
7 cups beef stock or 7 cubes bouillon
4 Tablespoons fresh parsley, coarsely chopped
1 ½ teaspoon dried oregano
1 teaspoon ground cumin
2 bay leaves
2 teaspoons salt
3 cups uncooked rice, cooked for 20 full minutes

Sour cream
Fresh cilantro or chives, chopped
Limes, quartered
Tomatoes, diced
Cucumber, chopped.

Rinse beans. Soak beans overnight (a LONG time.) Drain & rise. Sauté onions and celery in olive oil. Add garlic and half of the sausage and cook until onions are translucent. Add onion mix to beans. Add to beans: beef stock, water as needed, parsley, oregano, cumin, and bay leaves. Bring to a boil. Add half of the salt remembering in the salt content in the stock and the sausage. Simmer gently boiling until tender 2 ½ - 3 hours, stir occasionally to avoid scorching the bans. Add water to keep beans covered. Allow sit on low in crock pot to melt flavors. Add the rest of the salt and pepper as needed. Smash with potato before serving.

From the kitchen of Susan Westover Shahan, (Robyn’s mom) Riverton, Utah
(shared by Robyn Spears)

4 cups dry pinto beans
1 teaspoon baking soda
1 Tablespoon kosher salt
2 bacon slices
1 –2 cans diced green chilies
1 garlic clove, minced
1 teaspoon pepper
½ jalapeño, minced

Rinse 4 cups of beans thoroughly. Place in big pot and cover with water 2 – 3 inches above (a lot). Sprinkle with baking soda. Soak 6 – 24 hours OR bring to boil and allow to sit 1 hour. Drain water and replace with fresh. Bring to a boil Add whole bacon, diced green chilies, garlic, salt and pepper, and jalapeño. After boiling, bring down to a simmer and continue replenishing with water. Cover and stir every 45 minutes. Cook 3 – 5 hours until tender. Long and slow is the key.

1 package dry yeast (1 cake)
½ cup warm water
1 cup whipped pinto beans plus 6 Tablespoons of juice heated to lukewarm
2 Tablespoons sugar
1 Tablespoons instant minced onion
1 Tablespoon butter
1 teaspoon salt
½ teaspoon soda
1 egg
2 ¼ - 2 ½ cups flour

Soften yeast in water, combine in mixing bowl with beans, sugar, onion, butter, salt, soda, and egg. Add flour to form stiff dough, beating well after each addition. Cover; let rise in warm place until light and doubled in size (about 50 minutes). Stir down dough, turn into well-greased 8-inch round (1 ½ – 2 quart) casserole. Let rise until light (about 30 min). Bake at 350 degrees for 30 or 50 minutes.

PICADILLO con trigo (also called Goulash or Irish Stew – depending on your background)
6 potatoes
1 pound ground beef
1 cup cooked whole wheat
1/2 medium onion
1 bell pepper, sliced
1/2 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon garlic powder
8 oz. tomato sauce

Slice potatoes into cubes and place in boiling water. Meanwhile, Combine ground beef and cooked whole wheat (see separate directions for cooked wheat). Brown ground beef. Do not drain grease. Add chopped onion, bell pepper, and spices. Drain potatoes and combine with beef mixture. Stir in tomato sauce and cover until heated through. May be served topped with cheese and eaten with tortillas. There are various versions of this dish, as it is a dish used to present a dinner with “what’s left over.” So any fresh vegetables or meat may be added to recipe.

1 family-sized package lemon or lime Jello
3 Tablespoons vinegar
½ teaspoon salt
2 dashes Accent
1 Tablespoon onion, minced
2 cups cooked, tender, but firm pinto beans (salted as desired)
½ cup chopped green sweet pepper
½ cup chopped pimento
medium tomato, peeled, sliced

Garnish: lettuce leaves, stuffed olives, salad dressing, paprika, and additional pinto beans.
Directions: Prepare jello as directed on package, using vinegar as part of liquid and adding salt and accent. Set aside to cool. Place a small piece of pimento in the center of individual molds or several pieces in the bottom of a lard mold. Add pinto beans to cover bottom. Sprinkle chopped green peppers and minced onion over beans. Add remaining beans. Top with tomato slices. Pour cooled jello mixture over ingredients until tomato slice is covered. Chill until firm. Unmold onto lettuce leaves and add garnishes. This is a very pretty addition to any meal and could be used as the main dish for a light lunch.

¾ cup shortening
2 cups brown sugar
2 eggs
¼ cup salad dressing
½ teaspoon salt
1 teaspoon soda
1 teaspoon vanilla
1 Tablespoon peanut butter
¾ cup cooked mashed pinto beans
3 – 4 cups flour

Cream shortening, sugar, and eggs. Add salad dressing, salt, vanilla, peanut butter, and beans. Add soda and enough flour to make a dough stiff enough to handle. Chill until ready to use. Cut and decorate as desired. Bake at 350 degrees for 15 minutes.

2 cups cooked pinto beans, mashed
2 cups diced raw apples
1 cup sugar
¼ cup butter
1 egg, beaten
1 cup flour
1 teaspoon soda
½ teaspoon salt
1 teaspoon cinnamon
½ teaspoon cloves
½ teaspoon allspice
2 teaspoons vanilla
1 cup raisins
½ cup chopped nuts

Cream sugar and butter, add beaten egg. Add mashed beans. Sift all dry ingredients together and add sugar mixture. Add apples, raisins, chopped nuts and vanilla. Pour into well-greased 10-inch tube pan and bake in 375 degree oven for 45 minutes. Glaze and decorate with maraschino cherry halves and walnut halves.

(shared by Patrice Ringger)

Mash together to the consistency of mashed potatoes:
1 cup soft cooked pinto beans
¼ - ½ cup milk
1 Tablespoon vanilla

6 oz unsweetened chocolate
6 Tablespoons butter

Pour the hot chocolate mixture into the beans. Stir until slightly thickened. Work in 2 lbs. powdered sugar. Knead with hands, spread into slightly buttered pan. Refrigerate. Makes 3 ½ lbs. This fudge can be appropriately decorated. Nuts or raisins can be added. It will stay moist in the refrigerator for along time, if you can keep the family away from it!

SOPA DE TORTILLA con Trigo (Whole Wheat Tortilla Soup)
1 lb ground beef
1 cup cooked whole wheat
1/2 medium onion
1 tsp garlic powder
1 tsp. salt
1 tsp. cumin
4 cups water
1 (16 oz) can corn
1 (16 oz) can green bean
1 (16 oz) can kidney beans
12 tortillas, cut & fried

Combine ground beef and cooked whole wheat (see separate directions for cooked wheat). Brown ground beef. Mix in diced onion and sprinkle with spices. Stir until onion appears clear. Add 4 cups water, bring to boil. Add vegetables. Simmer for 30 min or more.
Cut up tortillas into strips. Fry in oil.
Place tortilla strips in bottom of bowl and serve soup over tortilla strips.
Garnish with slices of avocado & hot sauce.

1/4 cup shortening
1/4 cup sugar
2 eggs
3 teaspoons baking powder
2 1/2 cups whole wheat flour
3/4 teaspoon salt
1 1/2 cup milk

Cream together shortening and sugar. Add eggs and beat well. In separate bowl, combine flour, baking powder, salt. Stir into creamed mixture alternately with milk. Stir only enough to dampen flour. Over mixing will cause the muffins to not rise. Gently fill greased muffin pans 2/3 full. You can either bake at this point or sprinkle Streusel Topping* over each muffin. (*see separate recipe) Place in cold oven and bake for 25 minutes at 400 degrees. Makes 12 muffins.

*Streusel Topping (optional, if you want sweet muffins) Nicole Miles
1/4 cup packed brown sugar
3 Tablespoons whole wheat flour
2 Tablespoons butter
1/3 cup chopped walnuts

In small bowl combine sugar and flour using a pastry blender or forks. Cut in butter until mixture resembles coarse crumbs. Stir in walnuts. Sprinkle over bread, muffins, or rolls before baking. Variation: I’ve also added 1 package of flavored instant oatmeal to the flour mixture. The fruit-flavored ones are my favorite.

1 chopped hard-boiled egg
1 cup cooked pinto beans
1 dill pickle
1 small onion
2 Tablespoons mustard
2 Tablespoons catsup
salt and pepper to taste

Mash beans with fork. Add onion and pickle that have been minced. Add mustard, catsup, salt and pepper. Mix well.

2 ½ cups lukewarm water
1 package dry yeast
3 Tablespoons honey
3 Tablespoons corn oil
2 ½ teaspoons salt
1 cup thoroughly mashed or liquified cooked pinto beans
¾ cup mashed potatoes
3 cups unbleached white flour
4 cups whole wheat flour

soften yeast in 2 ½ cups warm, not hot, water, then add honey and 1 cup white and 2 cups whole wheat flour. Mix. Cover. Set in a warm place until light and spongy. Beat in remaining ingredients with wooden spoon except 1 cup white flour. Turn out on floured board and knead in last cup of white flour. Continue to knead for seven minutes. Set aside to double in bulk. Shape into amount of each loaf desired. Set on board and cover with towel. Leave 10 minutes. Grease pans, then shape into loaves and place in pan. Cover and let rise until bread does not spring back when pressed with finger. Place in preheated oven and bake at 400 degrees for 10 minutes. Then reduce heat. Bake at 350 degrees until nicely brown. (about 40 minutes).



1 teaspoon sugar
1 (1/4 ounce) package dry active yeast
1/4 cup tepid water
1 cup warm milk
1/4 cup melted butter
1/4 cup sugar
1 egg, beaten (at room temp)
1 teaspoon salt
4 cups all-purpose flour
Combine sugar and yeast in tepid water.
Let stand 5-10 minutes until yeast begins to foam.
Thoroughly mix milk, butter, sugar, egg and salt in large bowl.
Stir in the yeast mixture and 3 1/2 cups of flour, adding a bit more if necessary to make a soft, pliable dough.
Turn dough out on floured board and let rest while you clean and butter bowl.
Knead dough gently 4-5 minutes, adding flour if necessary, until dough is smooth and silky.
Return to bowl, cover with plastic wrap, and let rise in warm place until doubled in size (1 1/2 hours appoximately).
Butter a 12 cup muffin tin.
Punch down dough.
Pinch off pieces that are about 1 1/2 inches in diameter, (enough to fill one-half of muffin cup), and roll into smooth spheres.
Place two such pieces in each prepared muffin cup- it will be a tight fit.
Cover dough loosely with plastic wrap for 45 minutes.
Bake rolls in preheated 350 degree oven for 20-25 minutes, or until light brown.
Serve as soon as they are cool enough to throw.