Adding Wheat Germ Makes Favorite Recipes Healthier

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Wheat germ is the often forgotten health food.  But did you know that adding wheat germ to anything from smoothies, pancakes, and cookies not only enhances the flavor but it also makes your favorite recipes healthier.  If you are planning on losing weight or getting healthier for the new year The Healthy Moms Magazine and Kretschmer Wheat Germ want you to include this superfood in your every day cooking.

Why is wheat germ so nutritious? Wheat germ is part of the plant that spouts and grows into a new plant. It is full of vitamins and minerals but unfortunately it gets left out when wheat is processed into white flour. Kretschmer Wheat Germ is only 50 calories per 2-tablespoon serving, is full of protein and these added vitamins and nutrients:

image courtesy of mywheatgerm.com

Vitamin E: This fat-soluble antioxidant helps to protect cells and tissues from damage and may ward off certain diseases.
Folic Acid: A must-have for pregnant women—and a good idea for everyone else—this B vitamin helps make healthy new cells to protect against certain cancers.
Magnesium: This mineral helps keep your heart, bones and immune system strong. Recent data also suggests it may even slash your Type-2 diabetes risk.
Thiamin: This B vitamin helps convert carbohydrates into energy. It’s also essential for the proper functioning of the heart, muscles and nervous system.
Phosphorous: Working with calcium to build strong bones and teeth, this mineral is also necessary for the growth, maintenance and repair of all tissues.
Zinc: Your body uses this mineral for hundreds of functions, such as fighting off viruses, helping wounds heal, DNA synthesis and proper cell division.

Wheat germ is also high in fiber and only contains heart-healthy polyunsaturated fat. Below are a couple of our favorite New Years recipes enhanced with Kretshmer Wheat Germ.

Mustard, Fresh Herb and Wheat Germ Crusted Rack of Lamb
An extremely elegant but easy meal to prepare is rack of lamb. Serve it as a treat for your holiday meal and share the secret wheat germ ingredient in the crust-it adds nutrients and a nice crunch.
1/3 cup Kretschmer Original Toasted Wheat Germ
1/3 cup finely chopped fresh flat-leaf parsley
1/3 cup finely chopped fresh mint
3 cloves garlic, finely chopped
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided, or to taste
2 tablespoons olive oil, divided
3 Frenched racks of lamb (about 8 ribs and 1 lb each rack), trimmed of all but a very thin layer of fat, then brought to room temperature
2 tablespoons Dijon mustard
  1. Stir together Kretschmer wheat germ, parsley, mint, ¼ teaspoon salt, and ¼ teaspoon pepper in a bowl, then drizzle with 1 tablespoon oil and toss gently until combined well.
  2. Put oven rack in middle position and preheat to 400°F.
  3. Season lamb with the remaining ¼ teaspoon salt and pepper. Heat remaining tablespoon oil in a large heavy skillet over moderately high heat until hot but not smoking, then brown lamb 1 rack at a time, turning once, about 4 minutes per rack. Transfer to a 13- by 9-inch pan with sides, arranging fatty sides up.
  4. Spread fatty sides of each rack with 2 teaspoons mustard. Divide wheat germ mixture into 3 portions and pat each portion over mustard coating on each rack, gently pressing to adhere.
  5. Roast lamb until thermometer inserted diagonally into meaty part (do not touch bone) registers 130°F (for medium-rare), 20 to 25 minutes, and transfer to a cutting board. Let stand 10 minutes, then cut into chops and serve.
Makes 8 servings
Nutrition Facts
Serving Size 3 chops (149g)
Servings Per Container 8
Calories 420
Calories from Fat       300
Grams % Daily Value
Total Fat 34g 52%
Saturated Fat 14g 70%
Trans Fat 0g
Polyunsaturated Fat       3g             
Monounsaturated Fat               15g 
Cholesterol                  95mg 32%    
Sodium 320mg 13%
Potassium 370mg 11%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Sugars 0g
Protein 24g
Vitamin A 6%
Vitamin C 6%
Calcium 2%
Iron 15%
Vitamin E 10%
Thiamin 15%
Folate 15%
Phosphorus 25%
Magnesium 10%
Zinc 25%

Vegetarian Chili with Wheat Germ

Calories 220
Calories from Fat       45
Grams % 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%
Potassium 580mg 17%
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. No meat is necessary, just lots of veg, beans and wheat germ to substitute for the meat. Take the leftovers to work with you and warm them in the microwave for a healthy filling meal.
2 tablespoons vegetable oil
1 medium yellow onion, chopped (about 2 cups)
1 medium yellow pepper, chopped (about 1 cup)
2 medium stalks celery, diced (about ¾ cup)
1 medium carrot, diced (about ¾ cup)
10 grape tomatoes, halved
1/3 cup sundried tomatoes, not packed in oil (about 15)
1-15oz can low sodium dark red kidney beans, drained and rinsed
1-15oz can low sodium cannellini beans, drained and rinsed
4 tablespoons tomato paste
1 28 oz can diced tomatoes
2 cups low sodium vegetable broth
¼ teaspoon salt
1 teaspoon dried oregano
1 teaspoon dried thyme
½ to 1 teaspoon cayenne pepper, or to taste depending on how spicy you like your food
1 teaspoon paprika
1 to 2 tablespoons chili powder, or to taste depending on how spicy you like your food
½ cup wheat germ
Garnish: freshly chopped cilantro and Greek yogurt, if desired
  1. Heat oil in a 4-quart saucepan over medium-high heat. Add the onion, pepper, celery, and carrots and sauté until soft and onions are translucent, about 5 to 7 minutes.
  2. Add in the grape and 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 chili to a bowl and then lower to a medium heat and simmer for 45-50 minutes, uncovered. Stir in wheat germ and remove from heat.
  3. Serve in bowls with cilantro and Greek yogurt if desired.
Serves 8
Nutrition Facts
Serving Size about 3/4 cup (371g)
Servings Per Container 8    

   
Dark Chocolate Truffles with Wheat Germ

A decadent piece of chocolate is the perfect way to top off a meal and stay satisfied without overindulging. It’s also a really nice gift to bring to friends. These truffles are made with dark chocolate which we’ve heard is “good for us” and rolled in wheat germ instead of cocoa for a nutty richer depth of flavor.
Calories 50
Calories from Fat       45
Grams % 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 0%
Vitamin C 0%
Calcium 0%
Iron 2%
Vitamin E 2%
Thiamin 0%
Folate 2%
Phsophorus 0%
Magnesium 0%
Zinc 0%
Make 30-32 truffles
8 ounces good quality bittersweet or semi sweet chocolate, chopped into small pieces
½ 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 a medium-sized bowl.
  3. Heat cream to a gentle boil in small, heavy-duty saucepan. Remove from heat. Add chocolate. Stir until mixture is smooth and chocolate is melted. Refrigerate for 25 to 30 minutes or until mixture is thick enough to form into balls.
  4. Using a very small ice cream scoop, about the size of a teaspoon or a melon baller, drop rounds onto the cookie sheet. Shape or roll into balls; coat with Kretschmer wheat germ. (Note: if chocolate becomes too soft to shape, put it back in refrigerator until it is cold enough to manage.)
  5. Store in an airtight container in refrigerator. Remove at least 15 minutes before serving so chocolate has a chance to come to room temperature.
Nutrition Facts
Serving Size 1 truffle (12g)
Servings Per Container 30

Recipes provided by Kretschmer Wheat Germ. For recipes and more information on wheat germ visit mywheatgerm.com.

Cascia Talbert is a busy blogger, publisher, freelance writer, online merchant and mother of five children, living in The Pacific Northwest. With a B.A. in history and law and a passion for writing and staying healthy, she started The Healthy Moms Magazine in 2007. The Healthy Moms Magazine is currently ranked the top health blog for moms and features several health expert writers and mom bloggers. Ms. Talbert believes that if mothers are well educated on health issues and how to stay healthy, they can pass that information down to their children and reverse the childhood obesity statistics in the U.S.

Ms. Talbert is a featured health blogger at Wellsphere.com and her articles can also be found on ezinearticles.com. She also runs the Healthy Moms Social Network on Ning, is the Chief Marketing Officer for Talbert Nutrition LLC,  and is on the Social Media Advisory Board for America’s Wellness Challenge. Follow her on Google+.

 

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