How to Eat Wheat Germ

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Wheat germ is a grain that has many health benefits. It comes from the center part of wheat kernels and is full of fiber, protein, vitamins and other nutrients like calcium, iron, potassium, magnesium, zinc, omega-6 fatty acids and omega-3 fatty acids. Eating wheat germ is a great way to add nutrition to your diet and with a few quick tips you’ll be able to prepare delicious meals with this vitamin-rich grain! [1]

Ingredients

Strawberry Wheat Germ Smoothie

  • 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

Yields 2 servings

Yogurt and Wheat Germ Parfait

  • 1 cup (240 mL) of plain Greek yogurt
  • 1/4 cup (28.75 grams) of toasted wheat germ
  • 1 apple or peach, chopped

Yields 1 serving

Ginger Lemon Salad Dressing

  • 1 tablespoon (15 mL) of wheat germ oil
  • 1 tablespoon (15 mL) of Dijon mustard
  • 1 tablespoon (15 mL) of sesame oil
  • 1 tablespoon (15 mL) of honey
  • 2 tablespoons (30 mL) of lemon juice
  • 1/4 teaspoon (0.5 grams) of grated ginger
  • 1/4 teaspoon (1.42 grams) of salt
  • 1/4 teaspoon (0.57 grams) of black pepper

Yields 4 servings

Meatloaf

  • 1 cup (115 grams) of wheat germ
  • 1 pound (0.45 kg) of ground beef
  • 1/2 of an onion, diced
  • 1 ⁄ 2 cup (120 mL) of milk
  • 2 tablespoons (30 mL) of Worcestershire sauce
  • 2 tablespoons (30 mL) of hot sauce
  • salt and pepper to taste

Yields 4 servings

Pasta Dressing

  • 3 tablespoons (44 mL) of wheat germ oil
  • 1/4 teaspoon (1.42 grams) of salt
  • 1/4 teaspoon (0.57 grams) of pepper
  • 1/4 of a cup (28.75 grams) of grated parmesan cheese

Yields 4 servings

Grilled Vegetable Seasoning

  • 1/2 teaspoon (2.84 grams) of salt
  • 1/2 teaspoon (1.15 grams) of pepper
  • 1/2 teaspoon (0.16 grams) of garlic powder
  • 2 tablespoons (30 mL) of wheat germ oil

Yields 4 servings

Method 1
Method 1 of 3:

Eating Wheat Germ for Breakfast

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  1. Blend together 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 covered blender to make 2 smoothie servings. Blend the ingredients until they are completely smooth. [2]
    • You can add wheat germ to any smoothie recipe . As a rule of thumb, add around 1/8 cup (14.38 grams) of wheat germ for every serving of smoothie.
    • If your smoothie recipe says it will make 4 servings, then add 1/2 cup (57.5 grams) of wheat germ.
  2. Fill a bowl with 1 cup (240 mL) of plain Greek yogurt. Instead of topping it with granola, sprinkle 1/4 cup (28.75 grams) of toasted wheat germ on top of the yogurt. Add a chopped peach or apple to the mix for a sweet, fruity flavor. [3]
    • Swap plain yogurt for a flavored yogurt for a sweeter breakfast treat.
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  3. Assemble the ingredients needed to make your favorite pancakes . Add the wheat germ to your dry ingredients before combining them with the wet ones and continue making the recipe as usual. Add 1/2 cup (57.5 grams) of wheat germ for every 1 cup (120 grams) of flour listed in your pancake recipe. [4]
    • You may need to add additional milk to make sure the pancake batter is not too thick. It should pour easily from a bowl into your pan.
    • Consider topping your wheat germ pancakes with yogurt, honey, and fruit for a healthier option than syrup.
  4. Add 1 to 2 teaspoons (2.4 to 4.8 grams) of wheat germ to your favorite cereal for breakfast. The wheat germ will add extra fiber to the cereal, getting your digestive tract on the right path for the day. [5]
    • You can also replace your cereal completely with wheat germ, if you prefer a healthier option.
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Method 2
Method 2 of 3:

Baking with Wheat Germ

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  1. Swap breadcrumbs for 1 cup (115 grams) of wheat germ and mix with 1 pound (0.45 kg) of ground beef, 1/2 of a diced onion, 1 ⁄ 2 cup (120 mL) of milk, 2 tablespoons (30 mL) of Worcestershire sauce, 2 tablespoons (30 mL) of hot sauce, and salt and pepper to taste. Shape the mixture into a pan and place in the oven to bake at 350 °F (177 °C) for 45 minutes. [6]
    • Consider sprinkling 1/2 cup (57.5 grams) of wheat germ instead of breadcrumbs over macaroni and cheese before baking it.
  2. When making desserts like fruit crumble and apple pies, mix around 1/2 cup (57.5 grams) of wheat germ into the topping or pie filling before incorporating it into the desert. The wheat germ will add nutritional value as well as a subtle nutty flavor without the added fat of nuts. [7]
    • Mix 1/2 cup (57.5 grams) of wheat germ into a pie crust before baking it to boost its nutritional value.
  3. Sprinkle 1/2 cup (57.5 grams) of wheat germ on top of a cake or cupcakes before baking them. The wheat germ will go under the frosting, so it won't be seen but will still boost the nutritional value of your dessert. [8]
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Method 3
Method 3 of 3:

Using Wheat Germ Oil as a Dressing

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  1. Mix together 1 tablespoon (15 mL) of wheat germ oil, 1 tablespoon (15 mL) of Dijon mustard, 1 tablespoon (15 mL) of sesame oil, 1 tablespoon (15 mL) of honey, and 2 tablespoons (30 mL) of lemon juice in a small bowl. Add 1/4 teaspoon (0.5 grams) of grated ginger, 1/4 teaspoon (1.42 grams) of salt, and 1/4 teaspoon (0.57 grams) of black pepper, then whisk together to combine the ingredients. [9]
    • Heating wheat germ oil causes it to lose its nutritional value. Use it as a substitute for olive oil in salad dressings to get its full health benefits.
  2. Combine 3 tablespoons (44 mL) of wheat germ oil with 1/4 teaspoon (1.42 grams) of salt, 1/4 teaspoon (0.57 grams) of pepper, and 1/4 cup (28.75 grams) of grated parmesan cheese in a small bowl using a fork or whisk. Pour the dressing over 4 cups (460 grams) of cooked pasta and toss to evenly coat the pasta. [10]
    • You can adjust the amount of oil and the seasonings to your taste.
    • Consider using grated pecorino Romano for a stronger, slightly saltier cheese flavor.
  3. Mix together 1/2 teaspoon (2.84 grams) of salt, 1/2 teaspoon (1.15 grams) of pepper, and 1/2 teaspoon (0.16 grams) of garlic powder in a small bowl. Add 2 tablespoons (30 mL) of wheat germ oil while whisking to ensure that the seasonings are fully incorporated. Brush the dressing on 2 to 3 grilled vegetables such as zucchini to enhance their flavor. [11]
    • You can also drizzle the oil over the vegetables if you don’t have a basting brush handy.
    • The wheat germ oil will add a slightly nutty flavor and will taste great on grilled squash or asparagus.
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Expert Q&A

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  • Question
    What's the origin of wheat germ?
    John Diaz
    Personal Trainer
    John Diaz is a personal trainer and exercise professional with over 35 years of experience, based in Los Angeles, CA. John was first certified as a personal trainer in 1984 and later in 1989 co-founded Ultimate Health Medical Exercise Center with his sister Joanne. He creates prescriptive exercise programs designed specifically for his clients’ needs ranging from chronic pain relief, sports injury recovery, weight loss goals, and more. John has a degree in Exercise Science, is a member of the American College of Sports Medicine, and is certified through the National Federation of Personal Trainers (NFPT). He also holds a 2nd degree Black Belt in martial arts and is a certified self-defense instructor.
    John Diaz
    Personal Trainer
    Expert Answer
    Decades ago, maybe 30 to 40 years ago, this was a big deal in the health and wellness world. People commonly added it to their diets for its high content of vitamin E, B vitamins, folic acid, and essential fatty acids. But lately, wheat germ has lost some of its spotlight and is not as widely used or talked about anymore. This shift is likely because we now have a larger range of nutrient-dense options, like chia seeds, flaxseed, and various protein powders. Even though wheat germ isn’t as trendy as it once was, it’s still a good source of nutrients if you choose to use it. It may not be at the forefront of current diet trends, but it remains a solid option for those looking to add extra vitamins and healthy fats to their meals.
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  • Question
    How much wheat germ replaces how much flour?
    Community Answer
    The recommended maximum daily intake of wheat germ is one tablespoon, so add one tablespoon to 1/2 cup–1 cup of flour.
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  • Question
    Should stabilized wheat germ be refrigerated?
    Community Answer
    Many containers of wheat germ say to refrigerate after opening, so it couldn't hurt.
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      References

      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129044/
      2. ↑ https://www.newkidscenter.org/strawberry-banana-smoothie-recipe.html
      3. ↑ https://akhealth.org/want-to-burn-more-calories-eat-a-big-breakfast/
      4. ↑ https://www.breastcancer.org/managing-life/diet-nutrition/healthy-eating-after-treatment/eating-to-gain-weight
      5. ↑ https://akhealth.org/want-to-burn-more-calories-eat-a-big-breakfast/
      6. ↑ https://www.vrg.org/journal/95sep.htm
      7. ↑ https://www.canr.msu.edu/news/healthy_holiday_baking_part_3_healthy_healthy_cookies_and_cakes_and_pie_cru
      8. ↑ https://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1412&context=extensionhist
      9. ↑ https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-you-need-to-know-about-Vitamin-E.aspx
      1. ↑ https://kale.world/olive-oil-vs-wheat-germ/
      2. ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-whole-foods-generally-a-better-source-of-vitamins-than-supplements/

      About This Article

      Article Summary X

      To eat wheat germ, try blending it with a smoothie or sprinkling it over some Greek yogurt or cereal for a healthy breakfast. You can also mix wheat germ into pie fillings or crust, as well as bake it into cakes to make them healthier. If you're preparing a savory dish that calls for breadcrumbs, try using wheat germ instead. Or, you can use wheat germ oil to cook vegetables or make salad dressings. To learn how to add wheat germ to pancakes, scroll down!

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        Apr 14, 2017

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