Salads | Kretschmer Wheat Germ
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Salads

Roasted Broccoli with Crispy Wheat Germ Topping

Roasted Broccoli with Crispy Wheat Germ Topping

Nutrition Facts

Serving Size: 1 cup
Servings Per Recipe: 4
Amount Per Serving:
Calories 190
Calories From Fat 130
  • % Daily Value
  • Total Fat 14g 22%
  • Saturated Fat 2.5g 13%
  • Trans Fat 0g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 8g
  • Cholesterol 0mg 0%
  • Sodium 160mg 7%
  • Potassium 470mg 13%
  • Total Carbohydrate 11g 4%
  • Dietary Fiber 5g 20%
  • Sugars 1g
  • Protein 6g
  • Vitamin A 70% Vitamin C 190%
  • Calcium 10% Iron 10%
  • Vitamin E 15% Thiamin 10%
  • Folate 30% Phosphorus 15%
  • Magnesium 15% Zinc 8%

Add some fun to your broccoli side dish with a crispy wheat germ topping. It's delicious hot out of the oven served with chicken, fish or beef and brown rice or potato.

Serves 4

1 pound broccoli florets

3 tablespoons olive oil, divided

1/8 teaspoon salt

1/8 teaspoon pepper

1/8 teaspoon garlic powder

1/4 cup Kretschmer Original Toasted Wheat Germ

2 tablespoons chopped walnuts

2 tablespoons grated Pecorino Romano cheese

4 tablespoons fresh lemon juice, divided

Preheat oven to 400° F.

Rinse broccoli and place in an 11 x 7-inch casserole dish. Drizzle 2 tablespoons olive oil on top along with salt, pepper and garlic powder. Toss until well coated.

Roast broccoli for 12 to15 minutes or until lightly browned. While broccoli cooks, combine wheat germ, remaining olive oil, walnuts, cheese and 2 tablespoons lemon juice.

Once broccoli is cooked, turn it over and sprinkle evenly with the wheat germ mixture. Bake for an additional 3 to 5 minutes until the top is toasted and brown. Top with remaining 2 tablespoons lemon juice and serve immediately.

Recipe Type: 

Grilled Vegetable Salad with Couscous and Wheat Germ

Grilled Vegetable Salad with Couscous and Wheat Germ

Nutrition Facts

Serving Size: 1 cup (227g)
Servings Per Recipe: 5
Amount Per Serving:
Calories 250
Calories From Fat 90
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 2g 10%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 7g
  • Cholesterol 5mg 2%
  • Sodium 300mg 13%
  • Potassium 380mg 11%
  • Total Carbohydrate 33g 11%
  • Dietary Fiber 6g 24%
  • Sugars 6g
  • Protein 8g
  • Vitamin A 25% Vitamin C 100%
  • Calcium 6% Iron 10%
  • Vitamin E 15% Thiamin 8%
  • Folate 20% Phosphorus 10%
  • Magnesium 10% Zinc 8%

Whether you use an outdoor barbecue or an indoor grill pan, grilling offers a great way to add flavor to vegetables. This satisfying dish is perfect for lunch on the go, a picnic or potluck, or a side with dinner. Add some grilled chicken, lean steak or a piece of fish to round out your plate.

Serves 5

3/4 cup low-sodium vegetable broth

3/4 cup whole wheat couscous

1/4 cup Kretschmer Original Toasted Wheat Germ

2 medium zucchini, sliced lengthwise into 1/4-inch strips

1 large red bell pepper, seeded and cut into large strips

1 medium onion, peeled and cut into 1/4-inch slices

3 tablespoons extra-virgin olive oil, divided

1/2 teaspoon salt, divided

1/4 teaspoon ground pepper, divided

1/4 cup fresh lemon juice

2 tablespoons crumbled goat cheese or feta cheese

Preheat grill or grill pan. In small pot, bring vegetable broth to a boil. Stir in couscous, cover, remove from heat and set aside for 10 minutes. Stir in wheat germ and fluff with a fork. Spoon into a large bowl and set aside.

Place vegetables into large bowl and toss with 1 tablespoon olive oil, 1/4 teaspoon salt and 1/8 teaspoon pepper. Place on grill and cook until softened, 4 to 6 minutes on each side. Some vegetables may cook faster; just remove the cooked ones from the grill when they are ready and continue to cook the others.

When all vegetables are cooked and cool enough to handle, cut into 1/2-inch dice. Add to prepared couscous. Mix in remaining olive oil, salt, pepper, lemon juice and cheese. Stir until combined.

Recipe Type: 

Roasted Beet, Goat Cheese and Frisee Salad with Wheat Germ

Roasted Beet, Goat Cheese and Frisee Salad with Wheat Germ

Nutrition Facts

Serving Size: About 3/4 cup beets, 1 slice goat cheese and 1 cup frisee (309g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 240
Calories From Fat 120
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 5g 25%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 6g
  • Cholesterol 15mg 5%
  • Sodium 340mg 14%
  • Potassium 780mg 22%
  • Total Carbohydrate 24g 8%
  • Dietary Fiber 8g 32%
  • Sugars 14g
  • Protein 9g
  • Vitamin A 8% Vitamin C 20%
  • Calcium 8% Iron 15%
  • Vitamin E 10% Thiamin 15%
  • Folate 60% Phosphorus 20%
  • Magnesium 15% Zinc 8%

Roasted beets and warm goat cheese create a perfect flavor combination. Enjoy this beautiful salad with grilled seafood or a light chicken dish.

Serves 4

1 1/2 pounds fresh beets, washed

1 tablespoon plus 2 teaspoons Kretschmer Original Toasted Wheat Germ, divided

1/4 teaspoon dried parsley

1/8 teaspoon dried oregano

1/8 teaspoon salt

1/8 teaspoon pepper, plus additional for serving

4 ounces goat cheese

2 tablespoons rice vinegar

1 teaspoon honey

2 tablespoons olive oil

1 teaspoon Dijon mustard

4 cups frisee (or your favorite light green lettuce)

Freshly ground black pepper, to taste

Preheat oven to 450° F. Trim ends of beets and wrap beets loosely in foil. Place directly on center rack in oven and roast for 1 hour or until a knife easily penetrates the center. Remove from oven, rinse under cold water and remove skin. Cut into 1/2-inch dice, making about 3 cups total. (This step can be done one to two days ahead of time.)

Lower oven temperature to 350° F and line small baking sheet with foil. In small bowl, mix together 1 tablespoon wheat germ, parsley, oregano, salt and pepper. Slice goat cheese into four 1-ounce slices and roll each slice in wheat germ and herb mixture to coat completely. Place on prepared baking sheet and bake for 8 to 10 minutes.

Meanwhile, in small bowl whisk together vinegar, honey, olive oil and mustard until combined. Stir in remaining 2 teaspoons wheat germ, pour onto beets and gently toss to coat.

Place 1 cup frisee on each of the 4 plates. Top with a portion of beets and a slice of the warm goat cheese. Top with freshly ground black pepper if desired and serve immediately.

Recipe Type: 

Warm Cabbage, Apple and Wheat Germ Salad

Warm Cabbage, Apple and Wheat Germ Salad

Nutrition Facts

Serving Size: 1 cup (273g)
Servings Per Recipe: 5
Amount Per Serving:
Calories 270
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 0.5g 3%
  • Trans Fat 0g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 2.5g
  • Cholesterol 0mg 0%
  • Sodium 270mg 11%
  • Potassium 550mg 16%
  • Total Carbohydrate 41g 14%
  • Dietary Fiber 7g 28%
  • Sugars 27g
  • Protein 6g
  • Vitamin A 90% Vitamin C 60%
  • Calcium 6% Iron 10%
  • Vitamin E 15% Thiamin 10%
  • Folate 20% Phosphorus 15%
  • Magnesium 15% Zinc 8%

Try this fresh take on salad that’s especially welcome when there’s a chill in the air. This sweet and savory side dish pairs well with many pork main courses.

Serves 5

1 tablespoon vegetable oil

1 small yellow onion, peeled and sliced

1/2 small head of cabbage, shredded (about 4 cups)

2 medium Granny Smith apples, sliced into 1/2-inch sticks, about 3 3/4 cups

1 cup shredded carrots

1/2 cup golden raisins

1 cup apple cider

1/2 cup chopped walnuts

1/4 cup Kretschmer Honey Crunch Wheat Germ

1 1/2 teaspoons lemon zest

2 tablespoons lemon juice

1/2 teaspoon salt

In heavy-bottomed 10-inch skillet, heat oil until shimmering. Add onions and saute over medium heat until golden brown, 3 to 5 minutes.

Mix in cabbage, apples, carrots and raisins. Stir to combine. Pour in apple cider. Cover and cook over medium heat 5 to 7 minutes, just until cabbage is wilted. Remove from heat and mix in walnuts, wheat germ, lemon zest and juice and salt. Allow salad to sit for 5 minutes before serving to absorb some liquid.

Recipe Type: 

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. 

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. 

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.