summer recipes | Kretschmer Wheat Germ
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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.

Salmon with Lemon, Dill and Wheat Germ Sauce

Salmon with Lemon, Dill and Wheat Germ Sauce

Nutrition Facts

Serving Size: 1 piece of fish with 2 tablespoons sauce
Servings Per Recipe: 4
Amount Per Serving:
Calories 210
Calories From Fat 210
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 4g
  • Cholesterol 65mg 22%
  • Sodium 120mg 5%
  • Potassium 580mg 17%
  • Total Carbohydrate 3g 1%
  • Dietary Fiber 0g 0%
  • Sugars 1g
  • Protein 25g
  • Vitamin A 2% Vitamin C 2%
  • Calcium 4% Iron 6%
  • Vitamin E 4% Thiamin 20%
  • Folate 10% Phosphorus 25%
  • Magnesium 10% Zinc 6%

This sauce can be served hot or cold. Use it as a cool dipping sauce for grilled salmon or top salmon with it before broiling.

Serves 4

1/2 cup 2 percent plain Greek yogurt

1 teaspoon fresh lemon juice

2 teaspoons Dijon mustard

1 1/2 tablespoons chopped fresh dill

1/4 teaspoon finely chopped garlic

1 tablespoon Kretschmer Original Toasted Wheat Germ

4 4-ounce fresh salmon filets

2 teaspoons vegetable oil, for grill or baking sheet

To make sauce, mix yogurt, lemon juice, mustard, dill, garlic and wheat germ in a bowl until thoroughly combined. Refrigerate until ready to use.

Meanwhile, to grill salmon either on the barbecue or in a grill pan, heat grill or pan until very hot. Brush grill or pan with vegetable oil. Brush both sides of salmon with thin coat of oil. Place fish skin side down on grill, reduce heat to medium, cover and cook without moving until skin side is brown, well marked and crisp, 3 to 5 minutes. (Try lifting fish gently with spatula after 3 minutes; if it doesn’t cleanly lift off, continue to cook, checking often, until it releases.) Flip fish and cook, covered, until centers of fillets are opaque, 2 to 6 minutes longer. Serve with prepared yogurt sauce on the side.

To broil salmon, preheat broiler. Line baking sheet with foil and lightly grease with oil. Place salmon filets on baking sheet. Evenly spread 2 tablespoons sauce over each piece of fish. Broil for 5 to 7 minutes or until desired doneness.

Note: When broiling, if the sauce is browning too fast and fish is not cooked through, move the baking sheet to the lowest rack in the oven to finish cooking the fish.

Protein-Rich Smoothie with Wheat Germ and Chia Seeds

Protein-Rich Smoothie with Wheat Germ and Chia Seeds

Nutrition Facts

Serving Size: About 1 cup each (264g)
Servings Per Recipe: 2
Amount Per Serving:
Calories 250
Calories From Fat 90
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 0g
  • Cholesterol 0mg 0%
  • Sodium 85mg 4%
  • Potassium 390mg
  • Total Carbohydrate 29g 10%
  • Dietary Fiber 6g 24%
  • Sugars 14g
  • Protein 13g
  • Vitamin A 15% Vitamin C 15%
  • Calcium 20% Iron 10%
  • Vitamin E 6% Thiamin 6%
  • Folate 10% Phosphorus 8%
  • Magnesium 10% Zinc 6%

This green goodness smoothie is packed with vitamins and minerals that can help jump-start your day or serve as a post-workout recovery snack. Make it the night before if you are pressed for time and give it a good shake before drinking.

Serves 2

1/2 cup fat-free milk

1/2 cup fat-free plain Greek yogurt

1 frozen medium banana

2 tablespoons unsweetened smooth peanut butter

1 tablespoon Kretschmer Honey Crunch Wheat Germ

1 tablespoon chia seeds

1 1/2 cups baby spinach

4 large ice cubes

Place all ingredients into blender and process until smooth and creamy. Serve cold.

Summer Quinoa and Wheat Germ Salad

Summer Quinoa and Wheat Germ Salad

Nutrition Facts

Serving Size: 1 cup (205g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 290
Calories From Fat 150
  • % Daily Value
  • Total Fat 17g 26%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 9g
  • Cholesterol 15mg 5%
  • Sodium 340mg 14%
  • Potassium 410mg 12%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 4g 16%
  • Sugars 4g
  • Protein 9g
  • Vitamin A 20% Vitamin C 25%
  • Calcium 15% Iron 15%
  • Vitamin E 20% Thiamin 15%
  • Folate 25% Phosphorus 25%
  • Magnesium 25% Zinc 15%

Make this delicious summer salad for a light lunch or dinner side dish. Since quinoa is a complete protein, you don’t need to add an animal protein (like chicken, fish or beef) to make it a balanced meal. 

Makes 3/4 cup

Dressing

1/4 cup lemon juice

1 1/2 teaspoons lemon zest

1/3 cup basil leaves, thinly sliced

3 tablespoons olive oil

1/8 teaspoon salt

1/8 teaspoon ground black pepper

1 1/2 teaspoons Dijon mustard

Salad 

2/3 cup quinoa 

2 cups packed baby arugula

1 cup chopped tomato

1/2 cup crumbled feta cheese

1/4 cup Kretschmer Original Toasted Wheat Germ

To prepare dressing, combine all ingredients in a small bowl and mix vigorously until combined. Set aside.

Prepare quinoa according to package directions. (Some quinoa is pre-rinsed, while others need to be rinsed to remove the powdery residue. Check the label.) Cool to room temperature.

To make salad, lightly toss cooled quinoa, arugula, tomato, feta and wheat germ in a large bowl until thoroughly combined. Pour vinaigrette over salad and mix to evenly coat. Serve immediately or transfer to a sealable plastic container and chill until ready to serve. 

Mushroom, Parmesan and Wheat Germ Turkey Burgers

Mushroom, Parmesan and Wheat Germ Turkey Burgers

Nutrition Facts

Serving Size: 1 burger (136g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 220
Calories From Fat 120
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 3g 15%
  • Trans Fat 0g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 6g
  • Cholesterol 65mg 22%
  • Sodium 370mg 15%
  • Potassium 340mg 10%
  • Total Carbohydrate 6g 2%
  • Dietary Fiber 1g 4%
  • Sugars 1g
  • Protein 19g
  • Vitamin A 2% Vitamin C 2%
  • Calcium 4% Iron 10%
  • Vitamin E 15% Thiamin 10%
  • Folate 15% Phosphorus 25%
  • Magnesium 10% Zinc 20%

These flavorful burgers will satisfy even the red meat lovers in your family. They’re filled with mushrooms, Parmesan cheese, wheat germ and Dijon mustard. Cook them on the grill or in a grill pan on top of your stove.

Serves 4

1 teaspoon plus 1 tablespoon olive oil, divided

1/2 teaspoon minced garlic

1 1/2 cups chopped cremini mushrooms

3/4 pound lean ground turkey*

1/4 cup Kretschmer Original Toasted Wheat Germ

2 tablespoons freshly grated Parmesan cheese

3 tablespoons Dijon mustard

1/8 teaspoon black pepper

In medium skillet, heat 1 teaspoon olive oil over medium heat until shimmering. Add garlic and mushroom and sauté for 3 to 4 minutes until mushrooms are soft. Remove from heat and set aside to cool.

In large bowl, mix together turkey, wheat germ, Parmesan, mustard, black pepper and cooked mushrooms. Form into 4 patties or 8 sliders. Grill on the barbecue or in a pre-heated grill pan until cooked through, about 5 minutes per side. Brush with 1 tablespoon olive oil and serve immediately with all the fixings: buns, sliced tomatoes, lettuce and pickles.

* This recipe works best using lean ground turkey that is not 99 percent fat free.

Recipe Type: 

Lentil Salad with Kretschmer Wheat Germ

Lentil Salad with Kretschmer Wheat Germ

Nutrition Facts

Serving Size: 1 Cup (166g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 300
Calories From Fat 110
  • % Daily Value
  • Total Fat 12g 18%
  • Saturated Fat 4g 20%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 6g
  • Cholesterol 15mg 5%
  • Sodium 530mg 22%
  • Potassium 660mg 19%
  • Total Carbohydrate 36g 12%
  • Dietary Fiber 9g 36%
  • Sugars 5g
  • Protein 15g
  • Vitamin A 110% Vitamin C 30%
  • Calcium 15% Iron 20%
  • Vitamin E 15% Thiamin 10%
  • Folate 15% Phosphorus 10%
  • Magnesium 8% Zinc 8%

If you’re looking to add more meatless dishes to your repertoire, here’s one that will satisfy even the meat lovers in your family. The wheat germ adds texture and flavor and boosts the nutrients.

Serves 4 (About 1 cup each)

1 cup French green lentils or black Beluga lentils

1 bay leaf

1/2 onion, peeled and halved

2 tablespoons extra-virgin olive oil

1/4 cup fresh lemon juice

1 cup shredded carrots

3 tablespoons chopped red onion

3 tablespoons chopped parsley

1 cup halved red and yellow cherry tomatoes

1/4 salt, or to taste

1/4 teaspoon pepper, or to taste

1/2 cup crumbled feta cheese

3 tablespoons Kretschmer Original Toasted Wheat Germ

Rinse lentils and pick out any stones. In medium saucepan cover lentils with water by 3 inches, add bay leaf and onion and bring to boil. Reduce to simmer and cook until lentils are tender, adding more water if necessary, about 30 minutes. Drain and discard onion and bay leaf.

Place lentils in large bowl and add all ingredients except cheese and wheat germ. Mix well.

Gently stir in cheese and wheat germ. Serve immediately or refrigerate and bring back to room temperature before serving. 

Baked Clams with Wheat Germ

Baked Clams with Wheat Germ

Nutrition Facts

Serving Size: 3 clams (125g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 90
Calories From Fat 45
  • % Daily Value
  • Total Fat 5g 8%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 2.5g
  • Cholesterol 10mg 3%
  • Sodium 270mg 11%
  • Potassium 90mg 3%
  • Total Carbohydrate 4g 1%
  • Dietary Fiber 1g 4%
  • Sugars 1g
  • Protein 6g
  • Vitamin A 2% Vitamin C 0%
  • Calcium 4% Iron 6%
  • Vitamin E 15% Thiamin 6%
  • Folate 10% Phosphorus 10%
  • Magnesium 6% Zinc 6%

Nothing beats a homemade baked clam. We’ve left the clam whole and substituted wheat germ for the bread crumbs. You’ll see how delicious and nutritious they are.

Makes 12 baked clams

1 teaspoon chopped fresh oregano

1 clove garlic, finely chopped

2 tablespoons Parmesan cheese

1/4 cup Kretschmer Original Toasted Wheat Germ

1/8 teaspoon salt

1 tablespoon olive oil

1 dozen small raw clams

Fresh lemon juice, to taste

  1. Turn on broiler. Line sheet pan with foil. Stir together oregano, garlic, Parmesan cheese, wheat germ and salt. Stir in olive oil. Set aside.
  2. Meanwhile steam clams in pot with about 1/4 inch water in bottom until they open. (Discard any that do not open and do not overcook.) Once clams are cool enough to handle, remove top shells; loosen clam from the shell (but do not remove) with small spoon. 
  3. Spoon wheat germ mixture onto each clam. Squeeze fresh lemon juice to taste over clams. Place clams under broiler until lightly browned and crispy, 2 to 3 minutes.

Asian Lemon Ginger Salad with Wheat Germ Dressing

Asian Lemon Ginger Salad with Wheat Germ Dressing

Nutrition Facts

Serving Size: (125g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 110
Calories From Fat 70
  • % Daily Value
  • Total Fat 7g 11%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 2.5g
  • Cholesterol 0mg 0%
  • Sodium 240mg 10%
  • Potassium 270mg 8%
  • Total Carbohydrate 10g 3%
  • Dietary Fiber 2g 8%
  • Sugars 5g
  • Protein 3g
  • Vitamin A 2% Vitamin C 35%
  • Calcium 2% Iron 4%
  • Vitamin E 8% Thiamin 8%
  • Folate 15% Phosphorus 8%
  • Magnesium 6% Zinc 8%

This colorful spinach salad has a secret ingredient—wheat germ—adding a nutty flavor without all the calories you find in nuts. Add some shrimp or grilled chicken and brown rice, and you have a meal.

Makes 4 Servings

Dressing

1 tablespoon Dijon mustard

1/4 teaspoon freshly grated ginger

1/2 teaspoon lemon zest

2 tablespoons freshly squeezed lemon juice

1 tablespoon honey

1 tablespoon sesame oil

Pinch of salt

Fresh pepper, to taste

1 tablespoon Kretschmer Original Toasted Wheat Germ

Salad

2 teaspoons sesame oil

1 garlic clove, finely chopped

4 ounces shitake mushrooms, stems removed and caps sliced

1/2 cup snow peas

4 cups baby spinach

1 orange, peeled and sectioned

1 small Kirby cucumber, peeled and diced

2 tablespoons sliced red onion

2 tablespoons Kretschmer Original Toasted Wheat Germ

Pinch of salt

Fresh pepper, to taste

To make dressing, in small bowl whisk together mustard, ginger, lemon zest, lemon juice and honey. Whisk in sesame oil, salt and pepper. Add wheat germ and whisk until well combined.

To make salad, heat sesame oil in small skillet over medium heat. Add garlic and mushrooms and saute 1 to 2 minutes until mushrooms are soft. Add snow peas and cook until bright green and softened, about 1 more minute. Set aside and let cool.

In large bowl add spinach, orange sections, cucumber, red onion and wheat germ. Add cooled mushrooms and snow peas; season with salt and pepper. Stir dressing and add to salad; toss well and serve immediately.

Spinach Frittata with Wheat Germ, Mushroom and Goat Cheese

Spinach Frittata with Wheat Germ, Mushroom and Goat Cheese

Nutrition Facts

Serving Size: 1 piece (162g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 190
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 4g 20%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 4g
  • Cholesterol 195mg 65%
  • Sodium 350mg 15%
  • Potassium 370mg 11%
  • Total Carbohydrate 6g 2%
  • Dietary Fiber 2g 8%
  • Sugars 2g
  • Protein 16g
  • Vitamin A 80% Vitamin C 4%
  • Calcium 10% Iron 15%
  • Vitamin E 20% Thiamin 10%
  • Folate 30% Phosphorus 20%
  • Magnesium 15% Zinc 10%

For an easy brunch meal, enjoy this baked egg dish packed with vitamins, minerals and even wheat germ. It tastes great fresh out of the oven or heated up the next day.

Serves 4

2 teaspoons olive oil, divided

1/2 small red onion, sliced (about 3/4 cup)

1 cup sliced mushrooms

3/4 cup frozen chopped spinach, thawed, drained and squeezed

1/4 cup Kretschmer Original Toasted Wheat Germ

1/4 teaspoon salt, divided

Freshly ground black pepper, to taste

4 large eggs

4 egg whites

2 ounces soft goat cheese, broken up into small pieces

1.) Preheat oven to 350° F.

2.) Heat 1 teaspoon olive oil in 10-inch oven-proof nonstick pan over medium-high heat.

3.) Add onion and cook until just softened, 2 to 3 minutes. Add mushrooms and cook another 2 to 3 minutes.

4.) Add spinach and toss for a minute or two to heat through, then remove from heat and allow vegetables to cool slightly. Stir in wheat germ and 1/8     teaspoon salt and pepper to taste.

5.) Meanwhile, beat eggs and egg whites in bowl. Add in cooled spinach and wheat germ mixture, followed by goat cheese, 1/4 teaspoon salt and pepper.

6.) Wipe out pan and return to stove on medium heat, adding remaining 1 teaspoon oil. Once hot, pour in egg mixture. Stir gently with spatula until egg starts to set at bottom, about 1 minute. 

7.) Place pan in preheated oven for 10 to 12 minutes or until eggs are cooked through.

8.) Remove pan from oven carefully—handle will be hot. Slide frittata onto plate and serve.

Recipe Type: 

Key Lime Tarts with Graham Cracker Crust

Key Lime Tarts with Graham Cracker Crust

Nutrition Facts

Serving Size: 1 tart (77g)
Servings Per Recipe: 12
Amount Per Serving:
Calories 270
Calories From Fat 140
  • % Daily Value
  • Total Fat 15g 23%
  • Saturated Fat 7g 35%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 6g
  • Cholesterol 115mg 38%
  • Sodium 85mg 4%
  • Potasium 240mg 7%
  • Total Carbohydrate 29g 10%
  • Dietary Fiber 1g 4%
  • Sugars 23g
  • Protein 6g
  • Vitamin A 6% Vitamin C 2%
  • Calcium 10% Iron 6%
  • Vitamin E 10% Thiamin 10%
  • Folate 15% Phosphorus 20%
  • Magnesium 8% Zinc 8%

Makes 12 Tarts

Whip up these yummy tarts for dessert and your friends will think you visited the local bake shop! The honey-flavored wheat germ in the crust enhances the flavor and makes it more nutrient dense.

(Note: This recipe also works as a large tart. Follow the directions for the small tarts but instead of using a cupcake pan, use a 9-inch pie plate. Pour the crust mixture into the ungreased pie plate and press onto the bottom and sides to form the crust. Bake for 10 minutes or until crust is lightly browned on the edges. Pour key lime mixture into crust and bake for 15 minutes or until filling is set.)

  • For the filling:
  • 6 egg yolks
  • 1/2 cup key lime juice
  • 1 14-ounce can sweetened condensed milk
  • For the crust:
  • 1/2 cup dry-roasted macadamia nuts
  • 1/2 cup shredded sweetened coconut
  • 1/2 cup Kretschmer Honey Crunch Wheat Germ
  • 4 1/2 whole graham crackers (1/2 package)
  • 4 tablespoons (1/2 stick) unsalted butter, melted
 

Preheat oven to 350° F.

Whisk together yolks, key lime juice and sweetened condensed milk in large bowl. Set aside.

In the bowl of a food processor, add the macadamia nuts, coconut, Kretschmer wheat germ and graham crackers. Process until crumbs are finely ground.

Pour into medium bowl and stir in melted butter until completely combined.

Divide crumbs evenly into cupcake pan with 12 cups (about 2 1/2 tablespoons per cup). Press crumb mixture onto the bottom and sides of the cups.

Bake for 6 to 8 minutes or until crumbs are lightly browned.

Remove from oven and spoon key lime filling into each crust. Place back in oven and bake for about 15 minutes or until center is set.

Remove from oven, let cool and then place in refrigerator to cool completely for at least 2 hours or overnight before serving.

Just before serving, carefully remove tarts from pan with a small, thin spatula. Serve with a dollop of whipped cream and a small slice of lime.

Recipe Type: 

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