With 20 percent of the daily recommended value for vitamin E and folic acid, 15 percent of the daily value for thiamin and 4 g. of protein, wheat germ can play a key role in a healthy diet. Both toasted or plain wheat germ also contains iron, magnesium, phosphorus and zinc. Wheat germ is, in effect, the embryo of the wheat berry, according to Sharon Herbst and Ron Herbst, authors of "The Deluxe Food Lover's Companion." Its nutty taste and flaky texture make wheat germ a natural for everyday use.
Step 1
Sprinkle a bit of wheat germ on ice cream, yogurt and fruit salad.
Step 2
Add 1 to 2 tbsp. of wheat germ to cereals, either hot or cold, and to fruit smoothies.
Step 3
Add 1 tbsp. to 1/4 cup to soups, stews and chili.
Step 4
Add 1 tbsp. to 1/4 cup to pancakes and waffle mixes, cakes, pastry crusts and cookie recipes.
Step 5
Add up to 3/4 cup of wheat germ to muffins and breads. Experiment with different amounts of wheat germ to find what works best in individual recipes.
Step 6
Dip chicken, fish or tofu into egg whites and then into a breading mixture made of equal parts bread crumbs and wheat germ, mixed with salt, pepper and herbs of your choice. Bake in a hot, 400-degree Fahrenheit oven for healthy oven-fried meals or saute with 1 to 2 tbsp of oil.
References
- Quaker Oats: Kretschmer Wheat Germ: Original Toasted
- "The Deluxe Food Lover's Companion"; Sharon Tyler Herbst and Ron Herbst; 2009
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