comfort food | Kretschmer Wheat Germ
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Butternut Squash Soup with Wheat Germ

Butternut Squash Soup with Wheat Germ

Nutrition Facts

Serving Size: generous 1 cup (485g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 260
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 7g
  • Cholesterol 0mg 0%
  • Sodium 540mg 23%
  • Potassium 790mg 23%
  • Total Carbohydrate 35g 12%
  • Dietary Fiber 6g 24%
  • Sugars 10g
  • Protein 4g
  • Vitamin A 380% Vitamin C 70%
  • Calcium 10% Iron 15%
  • Vitamin E 35% Thiamin 20%
  • Folate 30% Phosphorus 15%
  • Magnesium 20% Zinc 8%

Get a delicious dose of vitamin A with this butternut squash soup. Make it ahead and take it along in a thermos for a healthy homemade lunch on the go.

Serves 4

2 1/2 pounds butternut squash, peeled and cubed (about 5 cups)

3 tablespoons olive oil, divided

1/2 teaspoon salt, divided

1 cup chopped leek, white and light green parts only

1/4 cup chopped shallots

1 tablespoon fresh thyme leaves

1/4 cup medium or dry sherry

1 quart low-sodium vegetable broth

1/4 teaspoon freshly ground black pepper

1/4 cup Kretschmer Honey Crunch Wheat Germ

Preheat oven to 400° F. Line baking sheet with foil. In large bowl toss squash with 1 tablespoon olive oil and 1/4 teaspoon salt. Place on baking sheet and roast for 25 minutes, stirring halfway through cooking time.

Meanwhile, heat remaining 2 tablespoons olive oil in 3-quart pot over medium-high heat. Add leeks and shallots, reduce heat to medium low and cook for 15 minutes, stirring often, until caramelized.

Remove squash from oven and add it to the leeks and shallots. Stir in thyme, sherry and broth. Bring to a boil, reduce heat to medium low and simmer, uncovered, for 30 minutes.

Remove from heat and blend using an immersion blender or blender until desired consistency. (If using a standard blender, let soup cool slightly before blending.) Reheat if desired. Stir in remaining salt and pepper and wheat germ. Serve immediately.

Recipe Type: 

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.

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: 

Homemade Pizza with Wheat Germ Crust

Homemade Pizza with Wheat Germ Crust

Nutrition Facts

Serving Size: 1/2 Pizza (231g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 430
Calories From Fat 160
  • % Daily Value
  • Total Fat 18g 23%
  • Saturated Fat 7g 35%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 4.5g
  • Cholesterol 35mg 3%
  • Sodium 700mg 12%
  • Potassium 460mg 13%
  • Total Carbohydrate 47g 16%
  • Dietary Fiber 6g 24%
  • Sugars 5g
  • Protein 19g
  • Vitamin A 2% Vitamin C 10%
  • Calcium 4% Iron 25%
  • Vitamin E 25% Thiamin 90%
  • Folate 80% Phosphorus 20%
  • Magnesium 15% Zinc 20%

Get the family together for a fun night at home making healthier homemade pizza. Set out a fun topping bar and let everyone choose their favorites. They’ll love the wheat germ-infused crust. The sauce recipe makes extra—freeze some for the next time you make pizza or use it on pasta another night. 

Makes 2 large pizzas

Dough

1 1-ounce envelope active dry yeast

1 teaspoon sugar

3/4 cup warm water

1 1/4 to 1 1/2  cups bread flour, plus more for rolling out dough

1/2 cup Kretschmer Original Toasted Wheat Germ

1 teaspoon salt


3 teaspoons olive oil, divided

Sauce (Makes about 3 cups)

2 tablespoons olive oil

1 small yellow onion, diced (about 1 cup)

2 small cloves garlic, sliced

1 28-ounce can crushed tomatoes with basil

1 tablespoon dried oregano

Topping

1 cup sauce

6 ounces shredded fresh mozzarella cheese

Optional: Additional toppings of your choice

To make dough, pour yeast and sugar in large bowl. Add warm water and stir yeast until dissolved. Let sit 3 to 5 minutes until yeast bubbles. Stir in 1 cup flour, wheat germ and salt until combined. Add more flour if dough is sticky.

When dough comes together and becomes too hard to mix, flour hands and form dough into a ball. Remove dough ball from bowl and knead by rolling it backward and forward. Repeat for about 10 minutes until you have a smooth, springy, soft dough.

Add 1 teaspoon olive oil to clean bowl and place dough in bowl. Cover with kitchen towel or plastic wrap and let double in size, about 45 minutes.

While dough is rising, make sauce. Heat 2 tablespoons olive oil in medium pot. Add onions and garlic and sauté for about 5 minutes, stirring often, until translucent.  Add tomatoes and oregano, bring to boil; reduce heat and simmer 30 minutes. (If you like a smooth sauce, once sauce is cooled a bit, place in food processor or blender, or use an immersion blender to create desired consistency.)

To make pizza, preheat oven to 500° F. Place pizza stone, if using, in oven and let it get hot for at least 15 minutes. If not using stone, heat large cookie sheet in oven before placing dough on it.

Punch dough down and divide in half. Add some flour to board or table and roll dough out to desired thickness.

Carefully place rolled out pizza dough on hot pizza stone or cookie sheet greased with 1 teaspoon oil. Top with 1/2 cup sauce, 3 ounces cheese and any other desired toppings. Place in oven and cook 10 to 12 minutes or until pizza is golden and crispy. Repeat with other dough half, greasing pizza stone or cookie sheet with 1 teaspoon oil. Add dough and toppings and place back in oven for 10 to 12 minutes (cooking time will vary depending on thickness of crust). 

Buttermilk Cornbread

Buttermilk Cornbread

Nutrition Facts

Serving Size: 4x2-inch serving (91g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 210
Calories From Fat 70
  • % Daily Value
  • Total Fat 8g 12%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 4.5g
  • Cholesterol 50mg 17%
  • Sodium 310mg 13%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 2g 8%
  • Sugars 6g
  • Protein 7g
  • Vitamin A 2% Vitamin C 0%
  • Calcium 10% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 20% Phosphorus 20%
  • Magnesium 10% Zinc 10%

Make this quick and easy cornbread recipe while your chili is cooking on the stovetop. It’s so rich and tasty, it doesn’t even need butter.

Serves 8

1 cup cornmeal

1/2 cup Kretschmer Honey Crunch Wheat Germ

1/2 cup all-purpose flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 tablespoon sugar

2 eggs

3 tablespoons olive oil

1 1/4 cups buttermilk

1.) Preheat oven to 425° F. Grease 8 x 8-inch pan.

2.) Combine cornmeal, wheat germ, flour, baking powder, baking soda, salt and sugar in large bowl.

3.) In separate bowl mix eggs, oil and buttermilk. Stir egg mixture into dry ingredients, combining quickly so you don’t over mix. Pour into prepared pan.

4.) Bake about 30 minutes, until top is lightly browned and a toothpick inserted into center comes out clean. Serve warm.

 

Makes 8 servings

Vegetarian Chili with Wheat Germ

Vegetarian Chili with Wheat Germ

Nutrition Facts

Serving Size: about 3/4 cup (371g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 220
Calories From Fat 45
  • % 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%
  • 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. In this version, lots of vegetables, beans and wheat germ substitute for the meat. Take the leftovers to work with you and warm them in the microwave for a healthy, filling meal.

Serves 8

2 tablespoons vegetable oil

1 medium yellow onion, chopped (about 2 cups)

1 medium yellow pepper, chopped (about 1 cup)

2 medium celery stalks, diced (about 3/4 cup)

1 medium carrot, diced (about 3/4 cup)

10 grape tomatoes, halved

1/3 cup sundried tomatoes, not packed in oil (about 15), chopped

1 15-ounce can low sodium dark red kidney beans, drained and rinsed

1 15-ounce can low sodium cannellini beans, drained and rinsed

4 tablespoons tomato paste

1 28-ounce can diced tomatoes, with juice

2 cups low sodium vegetable broth

1/4 teaspoon salt

1 teaspoon dried oregano

1 teaspoon dried thyme

1/2 to 1 teaspoon cayenne pepper, or to taste

1 teaspoon paprika

1 to 2 tablespoons chili powder, or to taste

1/2 cup Kretschmer Original Toasted Wheat Germ

Optional garnish: freshly chopped cilantro and Greek yogurt

1. ) Heat oil in 4-quart saucepan over medium-high heat. Add onion, pepper, celery and carrot and sauté until soft and onions translucent, 5 to 7 minutes.

2.) Add grape tomatoes, 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 boil, then lower to medium heat and simmer 45 to 50 minutes uncovered. Stir in wheat germ and remove from heat.

3.) Serve in bowls with cilantro and Greek yogurt if desired.

Makes 8 servings

Prosciutto, Fig and Wheat Germ Stuffing

Prosciutto, Fig and Wheat Germ Stuffing

Nutrition Facts

Serving Size: About 1 cup (199g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 200
Calories From Fat 70
  • % Daily Value
  • Total Fat 7g 11%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 4g
  • Cholesterol 5mg 2%
  • Sodium 450mg 19%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 5g 20%
  • Sugars 9g
  • Protein 9g
  • Vitamin A 2% Vitamin C 10%
  • Calcium 6% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 20% Phosphorus 20%
  • Magnesium 15% Zinc 15%

Serves 8

Stuffing can be a caloric nightmare if you aren’t careful. This version, with a variety of onions, dried figs, prosciutto and wheat germ, doesn’t compromise taste. It’s bursting with flavor, but won’t load up the calories on that special day.

  • 3 tablespoons olive oil
  • 1 large sweet onion, chopped (about 1 1/2 cups)
  • 3 cloves garlic, chopped
  • 1/2 cup shallots, chopped
  • 3 stalks celery, diced
  • 1 pound cremini mushrooms, sliced
  • 7 slices 100 percent whole wheat bread, toasted and cut into 1-inch cubes
  • 1/2 cup Kretschmer Original Toasted Wheat Germ
  • 1 tablespoon fresh thyme leaves
  • 3 fresh sage leaves, chopped
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 Granny Smith apple, cored chopped
  • 6 dried figs, chopped (about 1/4 cup)
  • 3/4 cup low sodium chicken broth
  • 2 tablespoons parsley, chopped
  • 2 ounces thinly sliced prosciutto, cut into thin strips

1. Preheat oven to 350° F. Heat large sauté pan. Add olive oil and when heated add onion, garlic, shallots and celery. Cook on medium high, stirring often, 5 minutes or until vegetables are softened. Add mushrooms and cook 5 more minutes. Stir in thyme and sage. Add salt and pepper to taste.

2. In a 13 x 9 x 2-inch oven-proof pan, add bread. Stir in onion and mushroom mixture, wheat germ, apples and figs until evenly distributed in pan. Pour chicken broth evenly over the top.

3. Sprinkle parsley and prosciutto strips on top. Bake uncovered 45 minutes.

Recipe Type: 

Berry Delicious and Easy Wheat Germ Pancakes

Berry Delicious and Easy Wheat Germ Pancakes

Nutrition Facts

Serving Size: 2 pancakes (143g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 310
Calories From Fat 80
  • % Daily Value
  • Total Fat 9g 14%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 4.5g
  • Monounsaturated Fat 2g
  • Cholesterol 45mg 15%
  • Sodium 480mg 20%
  • Potassium 190mg 5%
  • Total Carbohydrate 48g 16%
  • Dietary Fiber 3g 12%
  • Sugars 18g
  • Protein 9g
  • Vitamin A 2% Vitamin C 6%
  • Calcium 10% Iron 15%
  • Vitamin E 10% Thiamin 8%
  • Folate 15% Phosphorus 15%
  • Magnesium 10% Zinc 8%

Serves 4 (2 pancakes each)

Whip up a batch of these pancakes on a lazy weekend morning or even on a school day! Use fresh fruit in season, but frozen fruit works just fine, too.

  • 1 cup Krusteaz Buttermilk Pancake mix
  • 1/4 cup Kretschmer Original Toasted Wheat Germ
  • 1/4 cup chopped walnuts
  • 1/4 teaspoon cinnamon
  • 1 egg
  • 1/2 cup 2 tablespoons fat-free milk (or up to 1 cup for thinner pancakes)
  • 1/2 cup fresh or frozen blueberries, or fruit of choice
  • 1 teaspoon canola oil
  • 1/4 cup all fruit jelly, flavor of choice

1. In medium bowl, mix together pancake mix, Kretschmer wheat germ, walnuts and cinnamon.

2. In small bowl, whisk together egg and milk; add to dry ingredients, stirring until combined.

3. Stir in blueberries or fruit of choice.

4. Heat large non-stick pan over high heat. Add 1/2 teaspoon oil. Once the oil is hot, pour about 1/4 cup of batter into the pan. Then pour another 1/4 cup batter into pan, allowing space between each pancake. Add two more pancakes if there is enough room in the pan and cook until pancakes are crispy but not burned on one side, about 1 1/2 minutes. (You may need to adjust the heat so pancakes cook properly.) Flip pancakes and cook for another 1 1/2 minutes until pancakes are no longer raw on the inside.

5. Repeat by adding other 1/2 teaspoon oil. Let pan get hot and pour out 1/4 cups of batter to make the rest of the pancakes.

6. While the pancakes are cooking, place the all fruit jelly in microwave-safe bowl and heat on high for about 30 seconds or until jelly is completely melted. (Times may vary depending on your microwave. If you do not have a microwave, place jelly in a small pan on the stove and heat until liquid, about 3 to 5 minutes on medium-low heat. )

7. Serve pancakes with warm jelly sauce divided evenly on top of pancakes.

Recipe Type: 

Fast ’n’ Tasty Mini Meat Loaves

Fast ‘n’ Tasty Mini Meat Loaves

Nutrition Facts

Serving Size: 1 slice (182 grams)
Servings Per Recipe: 4
Amount Per Serving:
Calories 320
Calories From Fat 110
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0.5g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 5g
  • Cholesterol 75mg 25%
  • Sodium 650mg 27%
  • Potasium 700mg 20%
  • Total Carbohydrate 22g 7%
  • Dietary Fiber 4g 16%
  • Sugars 9g
  • Protein 27g
  • Vitamin A 4% Vitamin C 2%
  • Calcium 6% Iron 25%
  • Vitamin E 25% Thiamin 15%
  • Folate 25% Phosphorus 35%
  • Magnesium 20% Zinc 45%

Serves 4

Using wheat germ in place of bread crumbs results in a tender meat loaf that’s both flavorful and nutritious.

  • 1 pound lean ground beef
  • 1/2 cup Kretschmer Original Toasted Wheat Germ
  • 1/2 cup barbecue sauce, divided
  • 1/3 cup thinly sliced green onions
  • 1 egg lightly beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Heat oven to 350° F.

Combine beef, wheat germ, 1/4 cup barbecue sauce, onions, egg and seasonings in large bowl, mixing lightly but thoroughly. Shape meat mixture into four individual loaves, arranged in a 9-inch square baking pan.

Bake 30 minutes or until center is no longer pink (160° F). Spoon remaining 1/4 cup barbecue sauce over tops of meat loaves.

Baked Chicken Fingers with Honey Mustard Sauce

Baked Chicken Fingers with Honey Mustard Sauce

Nutrition Facts

Serving Size: 3 pieces (187g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 390
Calories From Fat 120
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 3g 15%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 7g
  • Cholesterol 125mg 42%
  • Sodium 390mg 16%
  • Potasium 540mg 15%
  • Total Carbohydrate 35g 12%
  • Dietary Fiber 2g 8%
  • Sugars 18g
  • Protein 31g
  • Vitamin A 2% Vitamin C 12%
  • Calcium 8% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 15% Phosphorus 35%
  • Magnesium 15% Zinc 15%

Serves 4 (3 fingers each)

This recipe uses lean chicken and Kretschmer Wheat Germ along with cheese and spices to delight the small fry at your table.

  • 2 tablespoons olive oil
  • 1/4 cup flour
  • 1/2 cup Italian style panko crumbs
  • 1/4 cup Kretschmer Original Toasted Wheat Germ
  • 1/4 cup grated parmesan
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 large egg
  • 1 pound chicken tenders or skinless, boneless breast meat, cut into 12 strips
 

Preheat oven to 400° F. Spread 2 tablespoons olive oil on a large baking pan with sides.

Add flour to medium bowl.

In another medium bowl, mix together panko, Kretschmer wheat germ, parmesan, garlic and onion powder.

Crack egg in a third medium bowl and whisk until combined.

Dip 1 piece of chicken into flour, shaking off any excess, then dip into egg and then crumb mixture, making sure to press crumbs onto chicken before placing onto prepared cookie sheet. Repeat with all of the chicken pieces.

Place in the oven and bake for 3 to 5 minutes; flip chicken pieces over and bake for another 3 to 5 minutes or until chicken is fully cooked and no longer pink inside.

Honey Mustard Dipping Sauce 
1/4 cup honey
1 tablespoon Dijon mustard

Stir ingredients together in small bowl. Serve alongside chicken fingers for dipping.