Seven Grain Cereal 

Seven Grain Cereal by Red Mill is a high fiber food. Whenever I stumble across a product which I consider a very good one, I like to share my findings with you. This doesn’t happen too often because most products are laden with chemicals, sugar and other additives. After reading a product’s label I usually place it back on the shelf; I refuse to have them in my home.

Recently, I came across Seven Grain Cereal by Red Mill. I consider it to be very healthy and also very useful in my cooking. As you probably know, we are suppose to get from 25 to 45 grams of fiber each day varying by gender and age and depending on who you ask . Have you ever counted fiber grams in food and have you tried to get more fiber in your diet? Even 15 grams of fiber is very difficult to come by.

Reading the label on Red Mill’s Grain Cereal really caught my eye. One serving of this cereal has six grams of fiber, six protein and one sugar. Now that might not sound like a lot of fiber considering you need so many grams of fiber each day, but believe me this is a very high fiber food. Most vegetables and fruits that are considered a good source of fiber have only 1 or 2 grams. This seven grain cereal has whole wheat, Rye, Oats, Triticale wheat, barley, brown rice, oat bran and flaxseed. What also caught my attention is that it has no chemicals or additives. I decided to give it a try.

Seven Grain CerealSeven Grain Cereal

I want to make it clear with you that Red Mill has many products and they are not all the same. They do have another cereal called Eight Grain. I consider the Eight Grain also to be very beneficial to the diet having six grams of fiber, 5 protein and 0 sugar. This mixture contains whole oats, brown rice, corn, soybeans, millet, barley, oat bran, sunflower seeds and flaxseed. I did question Red Mill by email as to how they arrived at the “eight grains” because I have never thought either sunflower seeds or flaxseeds could be grains. They responded that they consider flaxseed to be a grain although it is not a grain in the 7 grain cereal mixture. (I think they just needed a name to distinguish the eight grain from the seven grain cereal.) Whatever the reasoning, these are both very good products in my opinion.

Seven Grain Cereal Flavored with Cinnamon and Sorghum MolassesSeven Grain Cereal Flavored with Cinnamon and Sorghum Molasses

Like I said, there are many products of Red Mill besides the 7 Grain Cereal. Make sure before you purchase, you do check the label on the bag. You might think that the Ten Grain Cereal would have more fiber as I did before I read the label. Although this also is a good product, it does not have the fiber as the Seven and Eight Grain Cereals do. I might add that I prefer the 7 Grain Cereal over the Eight Grain Cereal. Some of the grains are the same in both but some are different. The Eight Grain Cereal has corn and the 7 Grain Cereal does not. Corn has a tendency to heat up the body and this is not good for me especially in the hot summer; again check the label.

As I have been experimenting with these cereals, first I cooked it for cereal for breakfast. It is delicious! I added a little ground cinnamon and a slight sweetness with locally made sorghum molasses. This makes a great tasting and healthy breakfast. I do want to express “locally made molasses”. I am not fond of the commercially made varieties of molasses on the grocery shelves; they are much too strong but that is up to you.

I got to thinking how good this cereal is so I decided to add it to my pancakes. My thinking is that it is so high in fiber that it should make for healthy pancakes. I decided I will use it in anything and everything that I can (If it tastes good!). What a treat!


Seven Grain PancakesSeven Grain Pancakes
  • ½ Cup Seven Grain Cereal from Red Mill
  • ½ Cup flour
  • 2 Beaten eggs
  • ½ Teaspoon salt
  • 2 Tablespoons baking powder
  • 2 Tablespoons oil
  • 2 Tablespoons honey
  • 1 Cup milk
  • Chopped Bananas (optional)

Place Grain cereal in blender and run for 4 to 5 minutes.

Sift flour, salt and baking powder; add cereal.

Add eggs, oil and honey; slowly add milk until pourable.

Drop batter on hot oiled griddle by ¼ cup.


Seven Grain MeatloafSeven Grain Meatloaf

My favorite way of using a Grain cereal is in a meatloaf recipe. Now you might think that sound strange but is delicious. I have used rolled oats before or cracker crumbs but this is much better. You have to try it.

  • 2 Pounds ground beef
  • 1 Medium finely chopped onion
  • ½ Chopped green bell pepper (This is optional depending if you like green peppers; I used once and without once.)
  • 2 Teaspoons salt
  • ¼ Teaspoon black pepper
  • 1 Cup Seven Grain Cereal from Red Mill
  • 1 Beaten egg
  • ½ Teaspoon garlic powder
  • 1 Can diced tomatoes with juice

Preheat oven to 400F degrees.

Spray bread loaf baking pan with cooking oil.

Combine all ingredients in a large bowl and mix well with clean hands.

Press meat mixture into prepared loaf pan.

Spread top with ketchup; then sprinkle with salt, pepper and a little garlic powder.

Place in oven and bake about 60 to 70 minutes or until loaf is firm and set in center.

Cool for about 10 minutes, take a knife around the edges to loosen and turn out try to land it on the side.

Turn upright so ketchup is on top to cut and serve.


The Seven Grain Cereal by Red Mill has a delicious muffin recipe on the back. I have been trying to come up with a delicious healthy and quick breakfast muffin. I need something fast and easy for my busy mornings to keep on hand in my freezer. This one is very good and you can change it by adding different fruits and nuts; try apples, raisins, bananas, peaches, pecans and walnuts.

  • 2 Cups quick cooking rolled oats
  • 2 Cups unbleached white flour
  • ½ Cup packed brown sugar
  • 1/3 Cup wheat bran
  • 1/3 Cup Bob’s Red Mill Seven Grain Cereal
  • 2 Tablespoons baking powder
  • 1 ½ Teaspoons ground cinnamon
  • 2 Eggs
  • 1 ½ Cups milk
  • ½ Cup cooking oil
  • 1/3 Cup honey
  • 2 Cups peeled chopped apples or pitted peaches

Preheat oven to 400F degrees.

In a large mixing bowl, stir together the oats, flour, sugar, bran, Bob’s Seven Grain Cereal, baking powder and cinnamon.

In a medium bowl, combine eggs, milk, oil, honey and fruit; add egg mixture to dry ingredients.

Stir quickly just until dry ingredients are moistened.

Line muffin pans with paper liners and fill 2/3 full.

Bake for 15 minutes or until muffins test done.