Buzz
Unlock the potential of wheat germ, a powerhouse of nutrition that emanates from the heart of wheat kernels. Rich in fiber, protein, and an array of essential nutrients such as calcium, iron, potassium, magnesium, zinc, omega-6 fatty acids, and omega-3 fatty acids, integrating wheat germ into your diet promises a boon of health benefits. With these expert tips, embark on a journey to craft delectable dishes bursting with the goodness of this vitamin-rich grain!
Gather the Essentials
Indulge in a Refreshing Strawberry Wheat Germ Blend
- 1 cup (221 grams) of frozen, unsweetened strawberries
- 1 cup (240 mL) of orange juice
- 1/3 cup (40 grams) of dry instant nonfat milk
- 1/2 cup (110 grams) of ice cubes
- 1/4 cup (28.75 grams) of toasted wheat germ
Serves 2
Delightful Yogurt and Wheat Germ Parfait
- 1 cup (240 mL) of plain Greek yogurt
- 1/4 cup (28.75 grams) of toasted wheat germ
- 1 chopped apple or peach
Serves 1
Zesty Ginger Lemon Salad Dressing
- 1 tbsp (15 mL) wheat germ oil
- 1 tbsp (15 mL) Dijon mustard
- 1 tbsp (15 mL) sesame oil
- 1 tbsp (15 mL) honey
- 2 tbsp (30 mL) lemon juice
- 1/4 tsp (0.5 g) grated ginger
- 1/4 tsp (1.42 g) salt
- 1/4 tsp (0.57 g) black pepper
Serves 4
Classic Meatloaf
- 1 cup (115 g) wheat germ
- 1 lb (0.45 kg) ground beef
- 1/2 onion, diced
- 1⁄2 cup (120 mL) milk
- 2 tbsp (30 mL) Worcestershire sauce
- 2 tbsp (30 mL) hot sauce
- Salt and pepper to taste
Serves 4
Perfect Pasta Dressing
- 3 tbsp (44 mL) wheat germ oil
- 1/4 tsp (1.42 g) salt
- 1/4 tsp (0.57 g) pepper
- 1/4 cup (28.75 g) grated parmesan cheese
Serves 4
Savory Grilled Vegetable Seasoning
- 1/2 tsp (2.84 g) salt
- 1/2 tsp (1.15 g) pepper
- 1/2 tsp (0.16 g) garlic powder
- 2 tbsp (30 mL) wheat germ oil
Yield: 4 servings
Steps
Start Your Day with Nutritious Wheat Germ
Indulge in a Strawberry Wheat Germ Smoothie Combine 1 cup (221 grams) of frozen, unsweetened strawberries, 1 cup (240 mL) of orange juice, 1/3 cup (40 grams) of dry instant nonfat milk, 1/2 cup (110 grams) of ice cubes, and 1/4 cup (28.75 grams) of toasted wheat germ in a blender. Blend until smooth. Add to any smoothie recipe for a nutritional boost. For a 4-serving recipe, include 1/2 cup (57.5 grams) of wheat germ.
Elevate Your Greek Yogurt with Wheat Germ Fill a bowl with 1 cup (240 mL) of plain Greek yogurt. Sprinkle 1/4 cup (28.75 grams) of toasted wheat germ on top for added crunch and nutrition. Customize with chopped peach or apple for a delightful twist.
Elevate Pancakes with Nutritious Wheat Germ Enhance your pancake recipe by incorporating wheat germ into the dry ingredients. For every cup (120 grams) of flour, add 1/2 cup (57.5 grams) of wheat germ. Adjust batter consistency with additional milk if needed. Consider topping with yogurt, honey, and fruit for a healthier alternative to syrup.
Enhance Your Cereal with Fiber-Rich Wheat Germ Sprinkle 1 to 2 teaspoons (2.4 to 4.8 grams) of wheat germ onto your morning cereal for added fiber. Start your day with a boost to your digestive tract. For a healthier choice, replace your cereal entirely with wheat germ.
Baking with Wheat Germ
Upgrade Meatloaf with Wheat Germ Substitute breadcrumbs with 1 cup (115 grams) of wheat germ in your meatloaf recipe. Combine with ground beef, diced onion, milk, Worcestershire sauce, hot sauce, salt, and pepper. Bake at 350°F (177°C) for 45 minutes. Consider using wheat germ over breadcrumbs for macaroni and cheese toppings.
Infuse Nutty Flavor into Desserts with Wheat Germ Incorporate 1/2 cup (57.5 grams) of wheat germ into pie fillings and crusts for desserts like fruit crumble and apple pies. Enjoy the added nutritional value and subtle nutty flavor without the extra fat. Mix wheat germ into pie crusts before baking for an extra boost of nutrition.
Incorporate Wheat Germ into Cakes and Cupcakes for Added Nutrition Boost the nutritional value of cakes or cupcakes by adding 1/2 cup (57.5 grams) of wheat germ before baking. Although it will be hidden under frosting, it will still enhance the nutritional profile of your dessert.
Using Wheat Germ Oil for Dressings
Enhance Salad Dressing with Wheat Germ Oil Add 1 tablespoon (15 mL) of wheat germ oil to a ginger lemon salad dressing for added nutrition. Whisk together with Dijon mustard, sesame oil, honey, lemon juice, grated ginger, salt, and pepper. Use wheat germ oil as a substitute for olive oil to retain its health benefits.
Create Pasta Dressing with Wheat Germ Oil Substitute olive oil with 3 tablespoons (44 mL) of wheat germ oil in pasta dressing. Combine with salt, pepper, and grated parmesan cheese, then toss with cooked pasta. Adjust seasonings to taste and consider using grated pecorino Romano for a stronger flavor.
Season Grilled Vegetables with Wheat Germ Oil Use wheat germ oil to season grilled vegetables instead of vegetable oil or butter. Mix salt, pepper, and garlic powder, then whisk in 2 tablespoons (30 mL) of wheat germ oil. Brush onto vegetables like zucchini for enhanced flavor. Alternatively, drizzle the oil over vegetables for a nutty taste, ideal for grilled squash or asparagus.
