Lunches | Kretschmer Wheat Germ
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Lunches

Spinach Lasagna with Wheat Germ

Spinach Lasagna with Wheat Germ

Nutrition Facts

Serving Size: 1/8 of the pan or 1 piece (413g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 480
Calories From Fat 140
  • % Daily Value
  • Total Fat 16g 25%
  • Saturated Fat 7g 35%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 5g
  • Cholesterol 60mg 20%
  • Sodium 910mg 38%
  • Potassium 240mg 7%
  • Total Carbohydrate 61g 20%
  • Dietary Fiber 8g 32%
  • Sugars 12g
  • Protein 23g
  • Vitamin A 70% Vitamin C 60%
  • Calcium 20% Iron 30%
  • Vitamin E 15% Thiamin 30%
  • Folate 35% Phosphorus 25%
  • Magnesium 15% Zinc 15%

Delicious, full of flavor and not overly cheesy, this spinach lasagna is packed with essential vitamins and minerals from the veggies and wheat germ. If you happen to have leftovers, freeze servings individually in plastic containers or eat it over the next few days.

Serves 8

12 lasagna noodles

2 tablespoons plus 2 teaspoons olive oil, divided

4 cloves garlic, peeled, sliced and divided

1 pound fresh baby spinach

2 small onions, peeled and chopped (about 1 cup)

2 28-ounce cans crushed tomatoes with basil

2 teaspoons dried oregano

1/2 teaspoon salt

1 pound part-skim ricotta cheese

1/2 cup Kretschmer Original Toasted Wheat Germ

1 egg

Pinch of nutmeg (optional)

6 ounces shredded fresh mozzarella

Preheat oven to 350° F. Cook lasagna noodles according to package instructions. Drain and rinse under cold water. Set aside until ready to use.

In large pot, heat 2 teaspoons olive oil and half of sliced garlic cloves over medium-low heat. Cook for about 1 minute, stirring occasionally to prevent garlic from burning. Add spinach and cook until just wilted, about 1 minute. Remove spinach and garlic from pan and set aside until cool; once cool, roughly chop.

In the same pot, heat remaining 2 tablespoons olive oil over medium heat. Add onion and remaining sliced garlic cloves and cook for about 10 minutes, stirring often (don’t allow garlic to burn). Add crushed tomatoes, oregano and salt; increase heat to medium high and bring to a boil. Reduce heat to medium and simmer for 30 minutes, stirring occasionally, until sauce has thickened. (Note: You may need to adjust heat to a lower temperature if tomatoes are reducing too quickly and sauce continues to boil.)

While sauce cooks, stir together ricotta cheese, wheat germ, egg and nutmeg (if using) in large bowl.

Assemble lasagna by spreading 1 1/4 cups sauce onto the bottom of a 9 x 13-inch baking dish. Overlap 3 noodles on top of sauce to cover bottom of pan. Spread 1/3 of ricotta mixture evenly over noodles, then 1/3 of spinach on top of ricotta. Cover with 1 1/4 cups of tomato sauce and layer 3 more noodles on top. Repeat process two more times. Sprinkle mozzarella cheese over top layer of noodles. Save any leftover sauce to serve with lasagna, or store in a sealable plastic container up to 1 week in the refrigerator or up to 1 month in the freezer.

Transfer lasagna to oven and bake 35 to 40 minutes or until cooked through and mozzarella is melted. Remove from oven and place on a wire rack to cool for 15 minutes before serving.

Recipe Type: 

Slow Cooker Beef Stew with Wheat Germ

Slow Cooker Beef Stew with Wheat Germ

Nutrition Facts

Serving Size: About 1 1/2 cups (508g)
Servings Per Recipe: 6
Amount Per Serving:
Calories 350
Calories From Fat 70
  • % Daily Value
  • Total Fat 8g 12%
  • Saturated Fat 2g 10%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 3.5g
  • Cholesterol 75mg 25%
  • Sodium 550mg 23%
  • Potassium 1150mg 33%
  • Total Carbohydrate 31g 10%
  • Dietary Fiber 6g 24%
  • Sugars 9g
  • Protein 30g
  • Vitamin A 350% Vitamin C 40%
  • Calcium 8% Iron 25%
  • Vitamin E 15% Thiamin 20%
  • Folate 25% Phosphorus 35%
  • Magnesium 20% Zinc 50%

When temperatures start to drop, there’s nothing more satisfying than a good old-fashioned beef stew. Made in the slow cooker, this recipe is nearly effortless and full of flavor. The addition of wheat germ makes this stew heartier and perfect to fill a ravenous stomach.

Serves 6

1 tablespoon canola oil

6 tablespoons Kretschmer Original Toasted Wheat Germ, divided

2 tablespoons all-purpose flour

1 1/2 pounds beef chuck stew meat, trimmed of visible fat, cut into 2-inch squares

3 ribs celery, chopped

10 carrots, peeled and cut into 1/2-inch slices

12 small new potatoes, halved (about 3/4 pound)

1 cup red wine

1 14-ounce can chopped tomatoes with juice

2 cups low-sodium chicken broth

2 bay leaves

1 teaspoon Italian seasoning or favorite seasoning

1/2 teaspoon salt

1/2 teaspoon pepper

Heat oil in large skillet over medium-high heat.

Combine 2 tablespoons wheat germ and flour in bowl. Coat meat in mixture, shaking off any excess. Add meat to pan and brown on all sides, 8 to 10 minutes.

Once browned, place meat in 3-quart slow cooker and add the remaining ingredients. Stir to combine. Cover and cook on high for about 4 hours or until meat is tender.

Reduce heat to low and continue to cook 2 more hours or until stew has reduced and sauce has thickened. Just before serving, stir in remaining 4 tablespoons wheat germ. Ladle into bowls and serve immediately.

Recipe Type: 

Butternut Squash Soup with Wheat Germ

Butternut Squash Soup with Wheat Germ

Nutrition Facts

Serving Size: generous 1 cup (485g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 260
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 7g
  • Cholesterol 0mg 0%
  • Sodium 540mg 23%
  • Potassium 790mg 23%
  • Total Carbohydrate 35g 12%
  • Dietary Fiber 6g 24%
  • Sugars 10g
  • Protein 4g
  • Vitamin A 380% Vitamin C 70%
  • Calcium 10% Iron 15%
  • Vitamin E 35% Thiamin 20%
  • Folate 30% Phosphorus 15%
  • Magnesium 20% Zinc 8%

Get a delicious dose of vitamin A with this butternut squash soup. Make it ahead and take it along in a thermos for a healthy homemade lunch on the go.

Serves 4

2 1/2 pounds butternut squash, peeled and cubed (about 5 cups)

3 tablespoons olive oil, divided

1/2 teaspoon salt, divided

1 cup chopped leek, white and light green parts only

1/4 cup chopped shallots

1 tablespoon fresh thyme leaves

1/4 cup medium or dry sherry

1 quart low-sodium vegetable broth

1/4 teaspoon freshly ground black pepper

1/4 cup Kretschmer Honey Crunch Wheat Germ

Preheat oven to 400° F. Line baking sheet with foil. In large bowl toss squash with 1 tablespoon olive oil and 1/4 teaspoon salt. Place on baking sheet and roast for 25 minutes, stirring halfway through cooking time.

Meanwhile, heat remaining 2 tablespoons olive oil in 3-quart pot over medium-high heat. Add leeks and shallots, reduce heat to medium low and cook for 15 minutes, stirring often, until caramelized.

Remove squash from oven and add it to the leeks and shallots. Stir in thyme, sherry and broth. Bring to a boil, reduce heat to medium low and simmer, uncovered, for 30 minutes.

Remove from heat and blend using an immersion blender or blender until desired consistency. (If using a standard blender, let soup cool slightly before blending.) Reheat if desired. Stir in remaining salt and pepper and wheat germ. Serve immediately.

Recipe Type: 

Kretschmer Wheat Germ Oven-Fried Chicken

Kretschmer Wheat Germ Oven-Fried Chicken

Nutrition Facts

Serving Size: 1 piece (169g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 280
Calories From Fat 90
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 2g 10%
  • Trans Fat 0g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 4.5g
  • Cholesterol 150mg 50%
  • Sodium 370mg 15%
  • Potassium 450mg 13%
  • Total Carbohydrate 17g 6%
  • Dietary Fiber 2g 8%
  • Sugars 3g
  • Protein 27g
  • Vitamin A 8% Vitamin C 6%
  • Calcium 4% Iron 35%
  • Vitamin E 20% Thiamin 25%
  • Folate 30% Phosphorus 35%
  • Vitamin B6 35% Zinc 25%

Here’s a crispy, crunchy oven-fried chicken recipe that won’t leave your guests feeling liked they missed out on the real thing. We've double-dipped it—first in wheat germ and then in crushed corn flakes—to give it that nice, crunchy outside that makes traditional fried chicken irresistible.

Makes 8 pieces

2 tablespoon vegetable or canola oil

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon paprika

1/4 to 1/2 teaspoon cayenne pepper

1/2 cup low-fat buttermilk

3/4 cup Kretschmer Original Toasted Wheat Germ

2 eggs, lightly beaten

4 cups corn flakes, crushed

4 large chicken legs, skin removed (about 1 pound)

4 boneless, skinless chicken thighs (about 1 pound)

Place rack in upper third of oven. Preheat oven to 350° F. Oil a baking sheet with sides.

In shallow bowl, mix together salt, pepper, paprika, cayenne and wheat germ. Pour buttermilk, whisked eggs and corn flakes into three separate shallow bowls (4 bowls total).

Taking one piece of chicken at a time, dip it first into the buttermilk, then wheat germ, then egg and finally the corn flake crumbs, patting with your fingers to make the crumbs adhere. Place pieces on prepared baking sheet.

Bake until chicken is crisp and golden, 40 to 45 minutes. Serve immediately or at room temperature.

Zucchini, Gruyere and Wheat Germ Quiche

Zucchini, Gruyere and Wheat Germ Quiche

Nutrition Facts

Serving Size: 1 slice (1/8 of quiche) (155g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 240
Calories From Fat 110
  • % Daily Value
  • Total Fat 12g 18%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 5g
  • Cholesterol 85mg 25%
  • Sodium 240mg 10%
  • Potassium 350mg 10%
  • Total Carbohydrate 21g 7%
  • Dietary Fiber 2g 8%
  • Sugars 6g
  • Protein 11g
  • Vitamin A 10% Vitamin C 15%
  • Calcium 20% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 20% Phosphorus 25%
  • Magnesium 10% Zinc 10%

Making your own crust may seem daunting, but follow these easy directions and you’ll have a delicious brunch dish everyone can enjoy. We’ve added a nutty flavor to the crust by using wheat germ and lightened the filling by using fat-free evaporated milk instead of heavy cream.

Serves 8

Crust:

1 cup all-purpose flour

1/3 cup Kretschmer Original Toasted Wheat Germ

1/4 teaspoon salt

2 tablespoons unsalted butter

2 tablespoons canola oil

3 to 4 tablespoons ice water


Filling:

1 teaspoon olive oil

1/2 cup chopped leeks, white and light green parts only

1 large zucchini, sliced into half-moons, about 2 3/4 cups

1 tablespoon chopped fresh thyme

2 tablespoons Kretschmer Original Toasted Wheat Germ, divided

3 large eggs

3/4 cup 1 percent milk

3/4 cup fat-free evaporated milk

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

3/4 cup shredded Gruyere cheese (2 1/4 ounces)


To prepare crust, position rack in lower third of oven; preheat to 400° F.

Stir flour, wheat germ and 1/4 teaspoon salt in medium bowl. Add butter and oil and stir to make a crumbly mixture. Using 1 tablespoon at a time, gradually stir in ice water just until the dough holds together on its own when pinched. Knead the dough in the bowl a few times to help it come together. Press the dough into a disk.

Place dough between two sheets of parchment or wax paper and roll into a 10-inch circle. Remove the top sheet and invert dough into a 9-inch pie pan. Remove remaining paper and patch any tears in dough. Fold edges under at the rim and crimp with a fork or press to reduce shrinking.

Loosely line dough with a piece of foil or parchment paper and fill evenly with pie weights or dried beans. Bake for 7 minutes. Remove the foil or paper and weights and continue baking just until lightly browned, 7 minutes more. (The crust will not be fully baked.) Let cool. Reduce oven temperature to 350° F.

To prepare filling, add olive oil to large skillet. Heat over medium-high heat, add leeks and cook for 2 minutes until softened. Add zucchini and cook for an additional 7 minutes, stirring often so it doesn't burn. Remove from heat, stir in 1 tablespoon wheat germ and thyme and let cool.

Meanwhile, whisk eggs well in a large bowl. Add milk, evaporated milk, salt and pepper and stir to combine.

Once crust is cool, spread zucchini mixture over crust, pour egg mixture over the top and sprinkle with cheese and remaining 1 tablespoon wheat germ. Bake quiche until knife inserted in center comes out clean, 35 to 40 minutes. Transfer to a wire rack and cool for at least 15 minutes before serving.

Salmon with Lemon, Dill and Wheat Germ Sauce

Salmon with Lemon, Dill and Wheat Germ Sauce

Nutrition Facts

Serving Size: 1 piece of fish with 2 tablespoons sauce
Servings Per Recipe: 4
Amount Per Serving:
Calories 210
Calories From Fat 210
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 4g
  • Cholesterol 65mg 22%
  • Sodium 120mg 5%
  • Potassium 580mg 17%
  • Total Carbohydrate 3g 1%
  • Dietary Fiber 0g 0%
  • Sugars 1g
  • Protein 25g
  • Vitamin A 2% Vitamin C 2%
  • Calcium 4% Iron 6%
  • Vitamin E 4% Thiamin 20%
  • Folate 10% Phosphorus 25%
  • Magnesium 10% Zinc 6%

This sauce can be served hot or cold. Use it as a cool dipping sauce for grilled salmon or top salmon with it before broiling.

Serves 4

1/2 cup 2 percent plain Greek yogurt

1 teaspoon fresh lemon juice

2 teaspoons Dijon mustard

1 1/2 tablespoons chopped fresh dill

1/4 teaspoon finely chopped garlic

1 tablespoon Kretschmer Original Toasted Wheat Germ

4 4-ounce fresh salmon filets

2 teaspoons vegetable oil, for grill or baking sheet

To make sauce, mix yogurt, lemon juice, mustard, dill, garlic and wheat germ in a bowl until thoroughly combined. Refrigerate until ready to use.

Meanwhile, to grill salmon either on the barbecue or in a grill pan, heat grill or pan until very hot. Brush grill or pan with vegetable oil. Brush both sides of salmon with thin coat of oil. Place fish skin side down on grill, reduce heat to medium, cover and cook without moving until skin side is brown, well marked and crisp, 3 to 5 minutes. (Try lifting fish gently with spatula after 3 minutes; if it doesn’t cleanly lift off, continue to cook, checking often, until it releases.) Flip fish and cook, covered, until centers of fillets are opaque, 2 to 6 minutes longer. Serve with prepared yogurt sauce on the side.

To broil salmon, preheat broiler. Line baking sheet with foil and lightly grease with oil. Place salmon filets on baking sheet. Evenly spread 2 tablespoons sauce over each piece of fish. Broil for 5 to 7 minutes or until desired doneness.

Note: When broiling, if the sauce is browning too fast and fish is not cooked through, move the baking sheet to the lowest rack in the oven to finish cooking the fish.

Summer Quinoa and Wheat Germ Salad

Summer Quinoa and Wheat Germ Salad

Nutrition Facts

Serving Size: 1 cup (205g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 290
Calories From Fat 150
  • % Daily Value
  • Total Fat 17g 26%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 9g
  • Cholesterol 15mg 5%
  • Sodium 340mg 14%
  • Potassium 410mg 12%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 4g 16%
  • Sugars 4g
  • Protein 9g
  • Vitamin A 20% Vitamin C 25%
  • Calcium 15% Iron 15%
  • Vitamin E 20% Thiamin 15%
  • Folate 25% Phosphorus 25%
  • Magnesium 25% Zinc 15%

Make this delicious summer salad for a light lunch or dinner side dish. Since quinoa is a complete protein, you don’t need to add an animal protein (like chicken, fish or beef) to make it a balanced meal. 

Makes 3/4 cup

Dressing

1/4 cup lemon juice

1 1/2 teaspoons lemon zest

1/3 cup basil leaves, thinly sliced

3 tablespoons olive oil

1/8 teaspoon salt

1/8 teaspoon ground black pepper

1 1/2 teaspoons Dijon mustard

Salad 

2/3 cup quinoa 

2 cups packed baby arugula

1 cup chopped tomato

1/2 cup crumbled feta cheese

1/4 cup Kretschmer Original Toasted Wheat Germ

To prepare dressing, combine all ingredients in a small bowl and mix vigorously until combined. Set aside.

Prepare quinoa according to package directions. (Some quinoa is pre-rinsed, while others need to be rinsed to remove the powdery residue. Check the label.) Cool to room temperature.

To make salad, lightly toss cooled quinoa, arugula, tomato, feta and wheat germ in a large bowl until thoroughly combined. Pour vinaigrette over salad and mix to evenly coat. Serve immediately or transfer to a sealable plastic container and chill until ready to serve. 

Homemade Basil Pesto with Wheat Germ

Homemade Basil Pesto with Wheat Germ

Nutrition Facts

Serving Size: 1 cup pasta with sauce (86g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 340
Calories From Fat 120
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 2g 10%
  • Trans Fat 0g
  • Polyunsaturated Fat 2.5g
  • Monounsaturated Fat 8g
  • Cholesterol 0mg 0%
  • Sodium 190mg 8%
  • Potassium 210mg 6%
  • Total Carbohydrate 44g 15%
  • Dietary Fiber 3g 12%
  • Sugars 2g
  • Protein 10g
  • Vitamin A 10% Vitamin C 4%
  • Calcium 6% Iron 15%
  • Vitamin E 15% Thiamin 35%
  • Folate 40% Phosphorus 15%
  • Magnesium 15% Zinc 10%

Welcome summer with this simple but delicious homemade pesto with fragrant basil. We’ve added wheat germ to boost nutrients and flavor and create a heartier pesto.

Makes 3/4 cup

1 pound pasta of choice

2 cups packed basil leaves

2 tablespoons pine nuts

6 tablespoons olive oil

1/4 cup Kretschmer Original Toasted Wheat Germ

1/4 cup freshly grated Parmigiano-Reggiano cheese

1/2 teaspoon salt

Cook pasta according to package instructions, reserving 1/3 cup water from pot.

While pasta cooks, place basil, wheat germ, Parmigiano-Reggiano, pine nuts and olive oil in the food processor. Process until smooth.

Transfer pesto to large bowl. Add pasta and gently toss together, adding pasta water as needed. Season with salt and serve immediately.

Mushroom, Parmesan and Wheat Germ Turkey Burgers

Mushroom, Parmesan and Wheat Germ Turkey Burgers

Nutrition Facts

Serving Size: 1 burger (136g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 220
Calories From Fat 120
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 3g 15%
  • Trans Fat 0g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 6g
  • Cholesterol 65mg 22%
  • Sodium 370mg 15%
  • Potassium 340mg 10%
  • Total Carbohydrate 6g 2%
  • Dietary Fiber 1g 4%
  • Sugars 1g
  • Protein 19g
  • Vitamin A 2% Vitamin C 2%
  • Calcium 4% Iron 10%
  • Vitamin E 15% Thiamin 10%
  • Folate 15% Phosphorus 25%
  • Magnesium 10% Zinc 20%

These flavorful burgers will satisfy even the red meat lovers in your family. They’re filled with mushrooms, Parmesan cheese, wheat germ and Dijon mustard. Cook them on the grill or in a grill pan on top of your stove.

Serves 4

1 teaspoon plus 1 tablespoon olive oil, divided

1/2 teaspoon minced garlic

1 1/2 cups chopped cremini mushrooms

3/4 pound lean ground turkey*

1/4 cup Kretschmer Original Toasted Wheat Germ

2 tablespoons freshly grated Parmesan cheese

3 tablespoons Dijon mustard

1/8 teaspoon black pepper

In medium skillet, heat 1 teaspoon olive oil over medium heat until shimmering. Add garlic and mushroom and sauté for 3 to 4 minutes until mushrooms are soft. Remove from heat and set aside to cool.

In large bowl, mix together turkey, wheat germ, Parmesan, mustard, black pepper and cooked mushrooms. Form into 4 patties or 8 sliders. Grill on the barbecue or in a pre-heated grill pan until cooked through, about 5 minutes per side. Brush with 1 tablespoon olive oil and serve immediately with all the fixings: buns, sliced tomatoes, lettuce and pickles.

* This recipe works best using lean ground turkey that is not 99 percent fat free.

Recipe Type: 

Potato Pancakes with Kretschmer Wheat Germ

Wheat Germ and Potato Pancakes

Nutrition Facts

Serving Size: 5 pancakes (149g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 260
Calories From Fat 140
  • % Daily Value
  • Total Fat 15g 23%
  • Saturated Fat 2.5g 13%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 10g
  • Cholesterol 45mg 15%
  • Sodium 310mg 13%
  • Potassium 0mg 0%
  • Total Carbohydrate 25g 8%
  • Dietary Fiber 3g 12%
  • Sugars 2g
  • Protein 5g
  • Vitamin A 2% Vitamin C 15%
  • Calcium 2% Iron 6%
  • Vitamin E 20% Thiamin 15%
  • Folate 15% Phosphorus 10%
  • Magnesium 10% Zinc 8%

Potato pancakes aren’t just for special occasions. Make them as a side dish at dinner or for brunch on the weekend. Try serving them with smoked salmon and Greek yogurt for a savory dish, or go more traditional, pairing them with yogurt, apple sauce or even some maple syrup.

Serves 4

1/4 cup olive oil

1 pound baking potatoes, such as Idaho, peeled and shredded with a box grater or food processor (about 3 small)

4 tablespoons Kretschmer Original Toasted Wheat Germ

1/2 small onion, peeled and finely shredded

1/2 teaspoon salt

1/4 teaspoon pepper

1 egg, lightly beaten

Preheat oven to 450° F. On each of two rimmed nonstick baking sheets, brush 2 tablespoons olive oil to evenly coat.

In large bowl mix together shredded potatoes, wheat germ, onion, salt and pepper. Add egg and stir until well combined. Scoop a generous tablespoon of pancake mixture and place on cookie sheet. Gently flatten pancakes with the palm of your hand.

Bake in preheated oven 18 to 20 minutes, rotating trays and flipping pancakes over with a thin spatula halfway through baking time. Remove pancakes once golden brown and crispy. Serve warm. 

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