vegetables | Kretschmer Wheat Germ
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vegetables

Hot Topic: Cauliflower

Some of the country's best chefs are grilling, roasting and baking this veggie. Reap the health benefits of cauliflower by trying these cauliflower dishes.

Asian Lemon Ginger Salad with Wheat Germ Dressing

Asian Lemon Ginger Salad with Wheat Germ Dressing

Nutrition Facts

Serving Size: (125g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 110
Calories From Fat 70
  • % Daily Value
  • Total Fat 7g 11%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 2.5g
  • Cholesterol 0mg 0%
  • Sodium 240mg 10%
  • Potassium 270mg 8%
  • Total Carbohydrate 10g 3%
  • Dietary Fiber 2g 8%
  • Sugars 5g
  • Protein 3g
  • Vitamin A 2% Vitamin C 35%
  • Calcium 2% Iron 4%
  • Vitamin E 8% Thiamin 8%
  • Folate 15% Phosphorus 8%
  • Magnesium 6% Zinc 8%

This colorful spinach salad has a secret ingredient—wheat germ—adding a nutty flavor without all the calories you find in nuts. Add some shrimp or grilled chicken and brown rice, and you have a meal.

Makes 4 Servings

Dressing

1 tablespoon Dijon mustard

1/4 teaspoon freshly grated ginger

1/2 teaspoon lemon zest

2 tablespoons freshly squeezed lemon juice

1 tablespoon honey

1 tablespoon sesame oil

Pinch of salt

Fresh pepper, to taste

1 tablespoon Kretschmer Original Toasted Wheat Germ

Salad

2 teaspoons sesame oil

1 garlic clove, finely chopped

4 ounces shitake mushrooms, stems removed and caps sliced

1/2 cup snow peas

4 cups baby spinach

1 orange, peeled and sectioned

1 small Kirby cucumber, peeled and diced

2 tablespoons sliced red onion

2 tablespoons Kretschmer Original Toasted Wheat Germ

Pinch of salt

Fresh pepper, to taste

To make dressing, in small bowl whisk together mustard, ginger, lemon zest, lemon juice and honey. Whisk in sesame oil, salt and pepper. Add wheat germ and whisk until well combined.

To make salad, heat sesame oil in small skillet over medium heat. Add garlic and mushrooms and saute 1 to 2 minutes until mushrooms are soft. Add snow peas and cook until bright green and softened, about 1 more minute. Set aside and let cool.

In large bowl add spinach, orange sections, cucumber, red onion and wheat germ. Add cooled mushrooms and snow peas; season with salt and pepper. Stir dressing and add to salad; toss well and serve immediately.

Our Five Favorite Winter Vegetables

Here are some fresh and tasty ideas for how to use our favorite winter veggies: beets, cabbage, carrots, kale, and potatoes.

Vegetarian Chili with Wheat Germ

Vegetarian Chili with Wheat Germ

Nutrition Facts

Serving Size: about 3/4 cup (371g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 220
Calories From Fat 45
  • % Daily Value
  • Total Fat 5g 8%
  • Saturated Fat 0g 0%
  • Trans Fat 0g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 1g
  • Cholesterol 0mg 0%
  • Sodium 520mg 22%
  • Total Carbohydrate 34g 11%
  • Dietary Fiber 10g 40%
  • Sugars 8g
  • Protein 10g
  • Vitamin A 60% Vitamin C 110%
  • Calcium 8% Iron 20%
  • Vitamin E 20% Thiamin 25%
  • Folate 15% Phosphorus 10%
  • Magnesium 10% Zinc 8%

On a cold winter’s night, nothing warms you up quicker than a hot bowl of chili. In this version, lots of vegetables, beans and wheat germ substitute for the meat. Take the leftovers to work with you and warm them in the microwave for a healthy, filling meal.

Serves 8

2 tablespoons vegetable oil

1 medium yellow onion, chopped (about 2 cups)

1 medium yellow pepper, chopped (about 1 cup)

2 medium celery stalks, diced (about 3/4 cup)

1 medium carrot, diced (about 3/4 cup)

10 grape tomatoes, halved

1/3 cup sundried tomatoes, not packed in oil (about 15), chopped

1 15-ounce can low sodium dark red kidney beans, drained and rinsed

1 15-ounce can low sodium cannellini beans, drained and rinsed

4 tablespoons tomato paste

1 28-ounce can diced tomatoes, with juice

2 cups low sodium vegetable broth

1/4 teaspoon salt

1 teaspoon dried oregano

1 teaspoon dried thyme

1/2 to 1 teaspoon cayenne pepper, or to taste

1 teaspoon paprika

1 to 2 tablespoons chili powder, or to taste

1/2 cup Kretschmer Original Toasted Wheat Germ

Optional garnish: freshly chopped cilantro and Greek yogurt

1. ) Heat oil in 4-quart saucepan over medium-high heat. Add onion, pepper, celery and carrot and sauté until soft and onions translucent, 5 to 7 minutes.

2.) Add grape tomatoes, sundried tomatoes, tomato paste, diced tomatoes, beans and vegetable broth. Stir to combine. Mix in salt, oregano, thyme,     cayenne pepper, paprika and chili powder. Cover and bring to boil, then lower to medium heat and simmer 45 to 50 minutes uncovered. Stir in wheat germ and remove from heat.

3.) Serve in bowls with cilantro and Greek yogurt if desired.

Makes 8 servings

Crispy Cauliflower with a Twist

Crispy Cauliflower with a Twist

Nutrition Facts

Serving Size: about 1 cup (200g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 200
Calories From Fat 110
  • % Daily Value
  • Total Fat 12g 18%
  • Saturated Fat 2g 10%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 8g
  • Cholesterol 5mg 2%
  • Sodium 180mg 8%
  • Potasium 650mg 19%
  • Total Carbohydrate 18g 6%
  • Dietary Fiber 5g 20%
  • Sugars 8g
  • Protein 7g
  • Vitamin A 0% Vitamin C 140%
  • Calcium 8% Iron 8%
  • Vitamin E 20% Thiamin 10%
  • Folate 35% Phosphorus 15%
  • Magnesium 10% Zinc 10%

Serves 4

The Sicilians make a version of this dish with anchovies and capers. We’ve translated it deliciously with parmesan cheese, wheat germ and raisins.

  • 1 1/2 pounds or small head cauliflower
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 cloves garlic, finely chopped
  • 4 tablespoons Kretschmer Original Toasted Wheat Germ
  • 1/8 teaspoon salt
  • 3 tablespoons freshly grated parmesan
  • 3 tablespoons raisins
  • Freshly ground pepper, to taste

Preheat oven to 400° F. In medium bowl, toss cauliflower with 2 tablespoons olive oil. Place in 8-inch square baking dish and bake for 15 minutes.

Meanwhile in the same bowl, mix together the remaining tablespoon olive oil, garlic, Kretschmer Wheat Germ, salt, parmesan and raisins.

Once cauliflower has cooked for 15 minutes, stir and then sprinkle the crumb mixture evenly over the dish. Bake for 15 more minutes.

Let dish cool for 10 minutes. Add pepper to taste and serve.

Recipe Type: