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Mango Pineapple Smoothie with Wheat Germ

Mango Pineapple Smoothie with Wheat Germ

Nutrition Facts

Serving Size: 1 1/4 cup (270g)
Servings Per Recipe: 2
Amount Per Serving:
Calories 140
Calories From Fat 15
  • % Daily Value
  • Total Fat 1.5g 2%
  • Saturated Fat 0g 0%
  • Trans Fat 0g
  • Polyunsaturated Fat 0g
  • Monounsaturated Fat 0g
  • Cholesterol 0mg 0%
  • Sodium 45mg 2%
  • Potassium 430mg 12%
  • Total Carbohydrate 33g 11%
  • Dietary Fiber 4g 16%
  • Sugars 23g
  • Protein 3g
  • Vitamin A 20% Vitamin C 130%
  • Calcium 8% Iron 4%
  • Vitamin E 20% Thiamin 10%
  • Folate 20% Phosphorus 6%
  • Magnesium 10% Zinc 4%

Wake up to a refreshing smoothie made with fruit from the tropics. Adding wheat germ boosts nutrients and keeps you satisfied longer. We use almond milk for a dairy-free smoothie, but regular milk also works well. Both taste delicious and provide a wonderful way to start your morning or replenish after your workout.

Serves 2

1 cup frozen mango chunks

1 cup fresh pineapple, cut into chunks

1/2 cup unsweetened almond milk

2 tablespoons fresh lime juice

1/2 banana

4 ice cubes

1 tablespoon Kretschmer Original Toasted Wheat Germ

Place all ingredients except wheat germ into blender. Blend until smooth. Stir in wheat germ and serve immediately or store smoothie in a closed container overnight. The next morning, shake well and serve in two tall glasses.

Kettle Corn with Wheat Germ

Kettle Corn with Wheat Germ

Nutrition Facts

Serving Size: 1 cup (18g)
Servings Per Recipe: Approximately 12
Amount Per Serving:
Calories 90
Calories From Fat 45
  • % Daily Value
  • Total Fat 5g 8%
  • Saturated Fat 0.5g 3%
  • Trans Fat 0g
  • Polyunsaturated Fat 2.5g
  • Monounsaturated Fat 2g
  • Cholesterol 0mg 0%
  • Sodium 50mg 2%
  • Potassium 40mg 1%
  • Total Carbohydrate 11g 4%
  • Dietary Fiber 1g 4%
  • Sugars 4g
  • Protein 1g
  • Vitamin A 0% Vitamin C 0%
  • Calcium 0% Iron 2%
  • Vitamin E 8% Thiamin 2%
  • Folate 4% Phosphorus 4%
  • Magnesium 4% Zinc 2%

For your next movie night at home, pop some fresh kettle corn to serve as a snack. After making this once, you’ll want homemade every time.

Serves 12

1/4 cup vegetable oil

1/2 cup popcorn kernels, plus 3 kernels

1/4 teaspoon salt

1/4 cup sugar

3 tablespoons Kretschmer Honey Crunch Wheat Germ

Special equipment: A heavy-bottomed 4-quart saucepan with fitting lid*

Place oil and 3 popcorn kernels in uncovered 4-quart saucepan over medium-high heat. Once kernels pop, add remaining 1/2 cup kernels, sugar and salt. Give pot a good quick shake, then cover with lid.

As popcorn starts to pop, pick up pot and give it a quick shake every few seconds until popcorn is halfway popped, about 2 minutes. With caution, carefully lift lid just enough to pour in wheat germ. Immediately close lid and shake pot to evenly distribute wheat germ. Continue to pop until popping slows down, 1 to 2 more minutes. Immediately remove from heat and pour into a large serving bowl.**

*Do not use a nonstick pot or Dutch oven.

**Due to the retention of heat in the pot, you must transfer the popcorn immediately; otherwise, the popcorn will caramelize and burn.

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.

Homemade Pizza with Wheat Germ Crust

Homemade Pizza with Wheat Germ Crust

Nutrition Facts

Serving Size: 1/2 Pizza (231g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 430
Calories From Fat 160
  • % Daily Value
  • Total Fat 18g 23%
  • Saturated Fat 7g 35%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 4.5g
  • Cholesterol 35mg 3%
  • Sodium 700mg 12%
  • Potassium 460mg 13%
  • Total Carbohydrate 47g 16%
  • Dietary Fiber 6g 24%
  • Sugars 5g
  • Protein 19g
  • Vitamin A 2% Vitamin C 10%
  • Calcium 4% Iron 25%
  • Vitamin E 25% Thiamin 90%
  • Folate 80% Phosphorus 20%
  • Magnesium 15% Zinc 20%

Get the family together for a fun night at home making healthier homemade pizza. Set out a fun topping bar and let everyone choose their favorites. They’ll love the wheat germ-infused crust. The sauce recipe makes extra—freeze some for the next time you make pizza or use it on pasta another night. 

Makes 2 large pizzas

Dough

1 1-ounce envelope active dry yeast

1 teaspoon sugar

3/4 cup warm water

1 1/4 to 1 1/2  cups bread flour, plus more for rolling out dough

1/2 cup Kretschmer Original Toasted Wheat Germ

1 teaspoon salt


3 teaspoons olive oil, divided

Sauce (Makes about 3 cups)

2 tablespoons olive oil

1 small yellow onion, diced (about 1 cup)

2 small cloves garlic, sliced

1 28-ounce can crushed tomatoes with basil

1 tablespoon dried oregano

Topping

1 cup sauce

6 ounces shredded fresh mozzarella cheese

Optional: Additional toppings of your choice

To make dough, pour yeast and sugar in large bowl. Add warm water and stir yeast until dissolved. Let sit 3 to 5 minutes until yeast bubbles. Stir in 1 cup flour, wheat germ and salt until combined. Add more flour if dough is sticky.

When dough comes together and becomes too hard to mix, flour hands and form dough into a ball. Remove dough ball from bowl and knead by rolling it backward and forward. Repeat for about 10 minutes until you have a smooth, springy, soft dough.

Add 1 teaspoon olive oil to clean bowl and place dough in bowl. Cover with kitchen towel or plastic wrap and let double in size, about 45 minutes.

While dough is rising, make sauce. Heat 2 tablespoons olive oil in medium pot. Add onions and garlic and sauté for about 5 minutes, stirring often, until translucent.  Add tomatoes and oregano, bring to boil; reduce heat and simmer 30 minutes. (If you like a smooth sauce, once sauce is cooled a bit, place in food processor or blender, or use an immersion blender to create desired consistency.)

To make pizza, preheat oven to 500° F. Place pizza stone, if using, in oven and let it get hot for at least 15 minutes. If not using stone, heat large cookie sheet in oven before placing dough on it.

Punch dough down and divide in half. Add some flour to board or table and roll dough out to desired thickness.

Carefully place rolled out pizza dough on hot pizza stone or cookie sheet greased with 1 teaspoon oil. Top with 1/2 cup sauce, 3 ounces cheese and any other desired toppings. Place in oven and cook 10 to 12 minutes or until pizza is golden and crispy. Repeat with other dough half, greasing pizza stone or cookie sheet with 1 teaspoon oil. Add dough and toppings and place back in oven for 10 to 12 minutes (cooking time will vary depending on thickness of crust). 

Honey Crunch Energy Bars with Wheat Germ

Honey Crunch Energy Bars with Wheat Germ

Nutrition Facts

Serving Size: 1 2x2-inch square (47g)
Servings Per Recipe: 16
Amount Per Serving:
Calories 200
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 2g 10%
  • Trans Fat 0g
  • Polyunsaturated Fat 2.5g
  • Monounsaturated Fat 5g
  • Cholesterol 10mg 3%
  • Sodium 125mg 5%
  • Potassium 190mg 5%
  • Total Carbohydrate 22g 7%
  • Dietary Fiber 4g 16%
  • Sugars 11g
  • Protein 6g
  • Vitamin A 0% Vitamin C 0%
  • Calcium 6% Iron 8%
  • Vitamin E 25% Thiamin 4%
  • Folate 8% Phosphorus 10%
  • Magnesium 15% Zinc 6%

Makes 16 2 x 2-inch bars

We’ve created a delicious energy bar you can wrap and take with you to eat before a workout, on a long bike ride or for a boost after a run. Energy bars don’t need to come in packages to be good for you. Make a batch and freeze bars in individual baggies so you can use them as you need them.

2 cups rolled oats

1/3 cup unsweetened coconut flakes

1/2 cup chopped dates (about 12)

1/3 cup toasted almonds, chopped

2 tablespoons flaxseeds

1/2 cup Kretschmer Honey Crunch Wheat Germ

1 large egg

1/3 cup honey

3/4 cup smooth almond butter

3/4 teaspoon baking soda

1/8 teaspoon salt

1.) Preheat oven to 350° F. Line 8 x 8-inch square pan with parchment paper.

2.) In medium bowl mix oats, coconut, dates, almonds, flaxseeds and wheat germ together with a spatula.

3.) In another bowl, whisk egg, honey, almond butter, baking soda and salt until smooth and creamy.

4.) Pour honey almond butter mixture into dry ingredients and stir until well combined.

5.) Transfer mixture into prepared pan and bake 20 to 25 minutes or until golden brown and slightly firm to touch. Move to wire rack and cool completely. Cut mixture into 16 bars.

 

Dark Chocolate Truffles with Wheat Germ

Dark Chocolate Truffles with Wheat Germ

Nutrition Facts

Serving Size: 1 truffle (12g)
Servings Per Recipe: 30
Amount Per Serving:
Calories 50
Calories From Fat 45
  • % Daily Value
  • Total Fat 5g 8%
  • Saturated Fat 2.5g 13%
  • Trans Fat 0g
  • Polyunsaturated Fat 0g
  • Monounsaturated Fat 0g
  • Cholesterol 5mg 2%
  • Sodium 0mg 0%
  • Potassium 10mg 0%
  • Total Carbohydrate 4g 1%
  • Dietary Fiber 1g 4%
  • Sugars 3g
  • Protein 1g
  • Vitamin A 2% Vitamin C 0%
  • Calcium 0% Iron 2%
  • Vitamin E 2% Thiamin 0%
  • Folate 2% Phosphorus 0%
  • Magnesium 0% Zinc 0%

A decadent piece of chocolate is the perfect way to top off a meal and stay satisfied without overindulging. It’s also a nice gift to bring to friends. These truffles are made with dark chocolate rolled in wheat germ instead of cocoa for a nutty richer depth of flavor.

Yields 30-32 servings

8 ounces good quality bittersweet or semi sweet chocolate, chopped into small pieces

1/2 cup heavy cream

3 tablespoons Kretschmer Original Toasted Wheat Germ (or Kretschmer Honey Crunch Wheat Germ)

1.) Line baking sheet with parchment or wax paper.

2.) Place chopped chocolate in medium bowl.

3.) Heat cream to gentle boil in small heavy-duty saucepan. Remove from heat. Add chocolate. Stir until mixture is smooth and chocolate is melted. Refrigerate 25 to 30 minutes or until mixture is thick enough to form into balls.

4.) Using very small ice cream scoop or melon baller, drop rounds of chocolate onto cookie sheet. Shape or roll into balls; coat with wheat germ. (Note: If chocolate becomes too soft to shape, return it to refrigerator until it is cold enough to manage.)

5.) Store in airtight container in refrigerator. Remove at least 15 minutes before serving to bring to room temperature.

Makes 30 to 32 truffles

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

Gingerbread Cookies with Wheat Germ

Gingerbread Cookies with Wheat Germ

Nutrition Facts

Serving Size: 1 6-inch cookie (42g)
Servings Per Recipe: About 18
Amount Per Serving:
Calories 150
Calories From Fat 30
  • % Daily Value
  • Total Fat 3.5g 5%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 0.5g
  • Monounsaturated Fat 1.5g
  • Cholesterol 15mg 5%
  • Sodium 40mg 2%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 2g 8%
  • Sugars 13g
  • Protein 3g
  • Vitamin A 2% Vitamin C 0%
  • Calcium 2% Iron 8%
  • Vitamin E 8% Thiamin 4%
  • Folate 6% Phosphorus 4%
  • Magnesium 6% Zinc 4%

The whole family will love making these classic holiday cookies. The dough doesn’t need to be refrigerated and they’re on the healthier side, so you won’t feel like you’re over indulging when you eat one (or two). If you want to hang them on the tree, don’t forget to put a hole in the top before you bake them.

Serves about 18

Cookies

2 tablespoons unsalted butter, melted

2 tablespoons canola or vegetable oil

1/4 cup molasses

1/4 cup light brown sugar

1/2 teaspoon baking soda

1 egg, beaten

1/2 cup Kretschmer Honey Crunch Wheat Germ

1 tablespoon ground ginger

2 1/4 cups whole wheat pastry flour, plus more for rolling out dough

Icing

1 cup confectioners’ sugar

1 tablespoon meringue powder

2 tablespoons warm water

To make cookie

Preheat oven to 350° F.

In large bowl, combine melted butter, oil, molasses, brown sugar and baking soda. Stir in egg. 

Add wheat germ, ground ginger and half of flour. Stir until combined. Slowly add remaining flour until dough is no longer sticky. (On dry days you may need less flour; on humid days you may need more.)

Sprinkle cutting board with flour and knead dough until smooth. Roll out dough, adding flour as necessary so dough does not stick. Cut into desired shapes.

Gather up the dough scraps and roll them out again to cut more cookies.

bake for 10 to 12 minutes until a light golden brown. Cool completely before icing.

To make icing:

In grease-free mixing bowl, combine sugar and meringue powder. Add water and beat until icing forms peaks (about 8 to 10 minutes with a heavy-duty mixer, 10 to 12 minutes with a handheld mixer.)

Keep icing covered with damp cloth while using it and store in an airtight container (it does not need refrigeration; beat at low speed before using again).

You can color icing by adding food coloring a little at a time.

Spoon icing into small sealable plastic bag. Seal bag and cut small piece of corner off. Pipe icing onto cookies.

Makes about 18 6-inch gingerbread people

Pumpkin Pie with Wheat Germ Crust

Pumpkin Pie with Wheat Germ Crust

Nutrition Facts

Serving Size: 1 slice (115g)
Servings Per Recipe: 10
Amount Per Serving:
Calories 220
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 3g 15%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 5g
  • Cholesterol 50mg 2%
  • Sodium 125mg 19%
  • Total Carbohydrate 26g 9%
  • Dietary Fiber 3g 20%
  • Sugars 11g
  • Protein 6g
  • Vitamin A 140% Vitamin C 4%
  • Calcium 8% Iron 10%
  • Vitamin E 20% Thiamin 10%
  • Folate 15% Phosphorus 15%
  • Magnesium 8% Zinc 8%

Thanksgiving just isn’t complete without a homemade pumpkin pie. By adding wheat germ and using whole wheat pastry flour, we’ve not only boosted the nutrients but added another tasty dimension to the crust. We’ve also reduced some of the saturated fat by substituting canola oil for some of the butter.

Serves 10

Crust:

1/2 cup all-purpose flour

1/2 cup Kretschmer Honey Crunch Wheat Germ

1/2 cup whole wheat pastry flour

1/8 teaspoon salt

3 tablespoons cold unsalted butter, cut into small pieces

1/4 cup canola oil

1 to 3 tablespoons water

Pumpkin Filling:

2 large eggs

1 15-ounce can pumpkin puree

3/4 cup 2 percent evaporated milk

5 tablespoons pure maple syrup

1 3/4 teaspoons pumpkin pie spice

1/4 teaspoon salt

In medium bowl add flour, wheat germ, whole wheat pastry flour and salt. Stir to combine. Cut in butter using fingertips until mixture is crumbly and no big lumps of butter remain. Stir in canola oil and add water as needed to form dough into a ball.

Wrap dough in plastic wrap and freeze 15 minutes.

Meanwhile prepare filling. Preheat oven to 425° F. Beat eggs in large bowl. Stir in pumpkin, milk, maple syrup, pumpkin pie spice and salt. Set aside.

Remove dough from freezer. Roll dough between two pieces of parchment paper into a 12-inch circle. If dough cracks, pinch it together.

Remove top sheet of parchment. Place 9-inch glass pie plate on top of dough, rim side down, and flip over with dough and parchment. Peel back parchment and press dough into pie plate. Seal or patch cracks with extra dough pieces.

Trim dough to 1/2-inch overhang. Fold overhang under to create an even rim around the pie. Use fork tines to create design around pie rim. Poke bottom of crust with fork 4 or 5 times.

Pour filling into crust. Bake in preheated oven 15 minutes. After 5 minutes, place foil around pie edge to prevent burning. Reduce temperature after 15 minutes to 350° F and bake 30 minutes or until knife inserted near center comes out clean.

Cool on wire rack for 2 hours. Serve immediately or refrigerate.

Recipe Type: 

Fast ’n’ Tasty Mini Meat Loaves

Fast ‘n’ Tasty Mini Meat Loaves

Nutrition Facts

Serving Size: 1 slice (182 grams)
Servings Per Recipe: 4
Amount Per Serving:
Calories 320
Calories From Fat 110
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0.5g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 5g
  • Cholesterol 75mg 25%
  • Sodium 650mg 27%
  • Potasium 700mg 20%
  • Total Carbohydrate 22g 7%
  • Dietary Fiber 4g 16%
  • Sugars 9g
  • Protein 27g
  • Vitamin A 4% Vitamin C 2%
  • Calcium 6% Iron 25%
  • Vitamin E 25% Thiamin 15%
  • Folate 25% Phosphorus 35%
  • Magnesium 20% Zinc 45%

Serves 4

Using wheat germ in place of bread crumbs results in a tender meat loaf that’s both flavorful and nutritious.

  • 1 pound lean ground beef
  • 1/2 cup Kretschmer Original Toasted Wheat Germ
  • 1/2 cup barbecue sauce, divided
  • 1/3 cup thinly sliced green onions
  • 1 egg lightly beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Heat oven to 350° F.

Combine beef, wheat germ, 1/4 cup barbecue sauce, onions, egg and seasonings in large bowl, mixing lightly but thoroughly. Shape meat mixture into four individual loaves, arranged in a 9-inch square baking pan.

Bake 30 minutes or until center is no longer pink (160° F). Spoon remaining 1/4 cup barbecue sauce over tops of meat loaves.

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