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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, 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] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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
Steps
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Make a strawberry wheat germ smoothie for a nutritious breakfast on the go. 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] X Research source
- 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.
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Sprinkle wheat germ over Greek yogurt for a quick and healthy option. 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] X Research source
- Swap plain yogurt for a flavored yogurt for a sweeter breakfast treat.
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Add wheat germ to pancakes to boost the nutritional value. 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] X Trustworthy Source BreastCancer.org Patient-focused nonprofit organization providing resources for those affected by breast cancer Go to source
- 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.
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Sprinkle wheat germ over your cereal to add fiber. 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] X Research source
- You can also replace your cereal completely with wheat germ, if you prefer a healthier option.
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Substitute wheat germ for bread crumbs for a healthier meatloaf. 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] X Research source
- Consider sprinkling 1/2 cup (57.5 grams) of wheat germ instead of breadcrumbs over macaroni and cheese before baking it.
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Mix it into pie fillings and crusts to add a nutty flavor. 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] X Research source
- Mix 1/2 cup (57.5 grams) of wheat germ into a pie crust before baking it to boost its nutritional value.
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Bake it into cakes or cupcakes to boost their nutritional value. 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] X Research source
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Add to a ginger lemon salad dressing to make it more nutritious. 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] X Research source
- 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.
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Replace olive oil with wheat germ oil to make a pasta dressing. 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] X Research source
- 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.
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Use it to season grilled vegetables instead of vegetable oil or butter. 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] X Research source
- 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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Community Q&A
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QuestionHow much wheat germ replaces how much flour?Community AnswerThe 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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QuestionShould stabilized wheat germ be refrigerated?Community AnswerMany containers of wheat germ say to refrigerate after opening, so it couldn't hurt.
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QuestionWhere can I purchase wheat germ?Community AnswerMany health food stores have it.
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129044/
- ↑ https://www.newkidscenter.org/strawberry-banana-smoothie-recipe.html
- ↑ https://akhealth.org/want-to-burn-more-calories-eat-a-big-breakfast/
- ↑ https://www.breastcancer.org/managing-life/diet-nutrition/healthy-eating-after-treatment/eating-to-gain-weight
- ↑ https://akhealth.org/want-to-burn-more-calories-eat-a-big-breakfast/
- ↑ https://www.vrg.org/journal/95sep.htm
- ↑ https://www.canr.msu.edu/news/healthy_holiday_baking_part_3_healthy_healthy_cookies_and_cakes_and_pie_cru
- ↑ https://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1412&context=extensionhist
- ↑ https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-you-need-to-know-about-Vitamin-E.aspx
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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