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10 Delicious Ways to Use Wheat Germ
When wheat is refined, the wheat germ is removed, which eliminates most of its nutrients.
However, you can add a whole grain punch to many foods, yet without all the carbs, by using just the wheat germ.
By eliminating the starch part of the wheat (endosperm), this grain can be a low calorie, yet nutrient dense food.
Wheat has received a bad rap over the last decade, but let’s consider how the germ of the wheat can be a nutritious part of your healthy diet.
Fiber, Protein, and Folic Acid
Wheat germ’s claim to fame is 3 grams of protein, 2 grams of fiber, 4 grams net carbs, and only 1 gram of fat per 2 Tbsp (13g) serving.
It is also is a good source or iron, potassium, folic acid, magnesium, thiamin, phosphorus, and zinc as well as plant sterols.
Some brands like Kretschmer Wheat Germ add vitamin E and extra folic acid for added benefit.
This is all for only 50 calories.
10 Easy Ways to Use Wheat Germ
- In place of bread crumbs in recipes.
- A topping for your yogurt, oatmeal, or sliced fruit.
- Use wheat germ in your baking by replacing some of the flour with it.
- As a filler in meatballs or meatloaf.
- Use it as a crumb topping on desserts or casseroles.
- Use it in your favorite bread stuffing recipe.
- Wheat germ can be a ready to serve cereal, eaten both cold or hot.
- Use it in smoothies.
- Wheat germ along with seasonings makes a nice coating for baked fish or chicken.
- Add it to your favorite soup recipe.
Luscious Lemon Cake Recipe
Directions:
- ½ cup (1 stick) melted butter, softened
- 2/3 cup sugar
- 2 large eggs plus 1 yolk
- 2 teaspoons lemon extract and finely grated zest of 1 lemon
- 1 ¼ cups all-purpose flour
- 1/3 cup wheat germ
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- ½ cup plain low-fat yogurt
- Powdered Sugar and Fresh Berries (optional for garnish)
Heat oven to 350°F. Coat bottom and sides of 9-inch round cake pan generously with cooking spray. In large bowl, beat butter with mixer until creamy. Gradually beat in sugar. Add eggs and yolk, one at a time, beating well after each. Blend in extract and zest. Mix on low speed, adding half of the combined dry ingredients; mix just until blended. Add yogurt followed by remaining dry ingredients and mix until well blended.
Spoon batter into pan, smoothing the top. Bake 25-30 minutes or until a wooden pick inserted in center comes out clean. Cool cake in pan on wire rack 5 minutes. Run a knife between edges of cake and pan to loosen: invert cake onto rack. Turn cake right side up onto cake plate: cool completely. To serve, sprinkle with powdered sugar. Garnish with berries if desired.
Source: Kretschmer Toasted Wheat Germ Label
How do you use wheat germ?
I had a recipe from La leche League for sweet and sour meat balls. The meat balls had wheat germ in them and the sauce had pineapple and sweet peppers. Does anybody know that recipe?
This lemon cake recipe looks delicious!! Thank you for sharing. I will have to try it when the raspberries are ready. Mmmm!
Unrelated to this thread, I have a question. I’m not finding a “contact us” page, so here goes. Maybe I’m missing something, but I can’t find a place comment on certain stories, for lack of a comment section (these topics for example: Death By Bloody Mary, Obese Mannequins, Butt Implants, etc.). Could someone please advise? Thanks!
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I used to put wheat germ a lot in everything you can imagine. It tastes good, but I haven’t use it in years, since I began following the Zone diet principles. Wheat germ oil is mostly made up of omega 6 fat, which is a direct cause of increased cellular inflammation. I prefer to go easy with omega 6 fats, in favor of eating more foods containing predominately monounsaturated fats (omega 9).
I am surprised as to the ingredients in the lemon cake. I would like to see substitions for the butter–maybe a lemon sauce, for the sugar–apple juice?, and whole wheat pastry flour for the all-purpose flour? I would like your readers to make suggestions. Thank You.
The idea was to take a normal traditional recipe and make it more nutritious by adding wheat germ. Yes, there are other ways to make it healthier but sometimes if people only have to make small changes, they are more likely to try it.
You are a diet moron. THERE IS NOTHING WRONG WITH BUTTER! Do some research. I bet you love putting plastic margarine in your body
Here here! A lot of man made ‘substitutes’ are worse for you!
My dad used to buy wheat germ and put it into muffins when we were kids to try and get some extra nutrition into us. I remember as a kid, I always wondered what was in it and thought it was kind of gross because it had the word “germ” in the name, lol.