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Zucchini, Gruyere and Wheat Germ Quiche

Zucchini, Gruyere and Wheat Germ Quiche

Nutrition Facts

Serving Size: 1 slice (1/8 of quiche) (155g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 240
Calories From Fat 110
  • % Daily Value
  • Total Fat 12g 18%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 5g
  • Cholesterol 85mg 25%
  • Sodium 240mg 10%
  • Potassium 350mg 10%
  • Total Carbohydrate 21g 7%
  • Dietary Fiber 2g 8%
  • Sugars 6g
  • Protein 11g
  • Vitamin A 10% Vitamin C 15%
  • Calcium 20% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 20% Phosphorus 25%
  • Magnesium 10% Zinc 10%

Making your own crust may seem daunting, but follow these easy directions and you’ll have a delicious brunch dish everyone can enjoy. We’ve added a nutty flavor to the crust by using wheat germ and lightened the filling by using fat-free evaporated milk instead of heavy cream.

Serves 8

Crust:

1 cup all-purpose flour

1/3 cup Kretschmer Original Toasted Wheat Germ

1/4 teaspoon salt

2 tablespoons unsalted butter

2 tablespoons canola oil

3 to 4 tablespoons ice water


Filling:

1 teaspoon olive oil

1/2 cup chopped leeks, white and light green parts only

1 large zucchini, sliced into half-moons, about 2 3/4 cups

1 tablespoon chopped fresh thyme

2 tablespoons Kretschmer Original Toasted Wheat Germ, divided

3 large eggs

3/4 cup 1 percent milk

3/4 cup fat-free evaporated milk

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

3/4 cup shredded Gruyere cheese (2 1/4 ounces)


To prepare crust, position rack in lower third of oven; preheat to 400° F.

Stir flour, wheat germ and 1/4 teaspoon salt in medium bowl. Add butter and oil and stir to make a crumbly mixture. Using 1 tablespoon at a time, gradually stir in ice water just until the dough holds together on its own when pinched. Knead the dough in the bowl a few times to help it come together. Press the dough into a disk.

Place dough between two sheets of parchment or wax paper and roll into a 10-inch circle. Remove the top sheet and invert dough into a 9-inch pie pan. Remove remaining paper and patch any tears in dough. Fold edges under at the rim and crimp with a fork or press to reduce shrinking.

Loosely line dough with a piece of foil or parchment paper and fill evenly with pie weights or dried beans. Bake for 7 minutes. Remove the foil or paper and weights and continue baking just until lightly browned, 7 minutes more. (The crust will not be fully baked.) Let cool. Reduce oven temperature to 350° F.

To prepare filling, add olive oil to large skillet. Heat over medium-high heat, add leeks and cook for 2 minutes until softened. Add zucchini and cook for an additional 7 minutes, stirring often so it doesn't burn. Remove from heat, stir in 1 tablespoon wheat germ and thyme and let cool.

Meanwhile, whisk eggs well in a large bowl. Add milk, evaporated milk, salt and pepper and stir to combine.

Once crust is cool, spread zucchini mixture over crust, pour egg mixture over the top and sprinkle with cheese and remaining 1 tablespoon wheat germ. Bake quiche until knife inserted in center comes out clean, 35 to 40 minutes. Transfer to a wire rack and cool for at least 15 minutes before serving.

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. 

Homemade Basil Pesto with Wheat Germ

Homemade Basil Pesto with Wheat Germ

Nutrition Facts

Serving Size: 1 cup pasta with sauce (86g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 340
Calories From Fat 120
  • % Daily Value
  • Total Fat 13g 20%
  • Saturated Fat 2g 10%
  • Trans Fat 0g
  • Polyunsaturated Fat 2.5g
  • Monounsaturated Fat 8g
  • Cholesterol 0mg 0%
  • Sodium 190mg 8%
  • Potassium 210mg 6%
  • Total Carbohydrate 44g 15%
  • Dietary Fiber 3g 12%
  • Sugars 2g
  • Protein 10g
  • Vitamin A 10% Vitamin C 4%
  • Calcium 6% Iron 15%
  • Vitamin E 15% Thiamin 35%
  • Folate 40% Phosphorus 15%
  • Magnesium 15% Zinc 10%

Welcome summer with this simple but delicious homemade pesto with fragrant basil. We’ve added wheat germ to boost nutrients and flavor and create a heartier pesto.

Makes 3/4 cup

1 pound pasta of choice

2 cups packed basil leaves

2 tablespoons pine nuts

6 tablespoons olive oil

1/4 cup Kretschmer Original Toasted Wheat Germ

1/4 cup freshly grated Parmigiano-Reggiano cheese

1/2 teaspoon salt

Cook pasta according to package instructions, reserving 1/3 cup water from pot.

While pasta cooks, place basil, wheat germ, Parmigiano-Reggiano, pine nuts and olive oil in the food processor. Process until smooth.

Transfer pesto to large bowl. Add pasta and gently toss together, adding pasta water as needed. Season with salt and serve immediately.

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. 

Wheat Germ Crepes with Spinach and Ricotta

Wheat Germ Crepes with Spinach and Ricotta

Nutrition Facts

Serving Size: 1 crepe (165g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 210
Calories From Fat 90
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 5g 25%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 2.5g
  • Cholesterol 50mg 17%
  • Sodium 280mg 12%
  • Potassium 400mg 11%
  • Total Carbohydrate 18g 6%
  • Dietary Fiber 4g 16%
  • Sugars 3g
  • Protein 12g
  • Vitamin A 140% Vitamin C 6%
  • Calcium 30% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 30% Phosphorus 20%
  • Magnesium 15% Zinc 10%

These crepes are perfect for a savory weeknight meal or weekend lunch with friends. Serve with a mixed green salad and some home-brewed iced tea.

Serves 8

Filling

2 teaspoons unsalted butter

1/4 cup finely chopped shallots

1 pound frozen chopped spinach, thawed

1 cup part-skim ricotta cheese

1/8 teaspoon ground nutmeg

1/4 teaspoon salt

1/8 teaspoon pepper

Crepes

1/2 cup all-purpose  flour

1/2 cup buckwheat flour

1/4 cup Kretschmer Original Toasted Wheat Germ

1/4 teaspoon salt

1 egg

1 1/4 cups low-fat (1 percent) milk, plus more to thin batter if necessary

1 tablespoon unsalted butter, melted, plus about 2 teaspoons for greasing pan

1/2 cup grated Gruyere cheese

To make filling, in 10-inch skillet melt butter over medium heat. Add shallots and cook until softened but not browned, about 5 minutes. Add spinach and continue to cook until spinach is hot and moisture is absorbed, about 5 minutes. Remove from heat and transfer to bowl; cool to room temperature. Once cooled, stir in ricotta cheese, nutmeg, salt and pepper. Set aside until ready to fill crepes.

To make crepes, in medium bowl mix together flours, wheat germ and salt. In separate bowl whisk egg, milk and melted butter. Add egg mixture to dry ingredients and whisk until smooth. Add milk as necessary until batter is similar in thickness to pancake batter.

Heat 10-inch nonstick skillet over medium-high heat; brush pan lightly with butter. Pour 1/4 cup batter into center of skillet and swirl to coat, using the bottom of a metal measuring cup to help evenly and thinly spread batter*. Cook crepe until golden on bottom, 2 to 3 minutes. Turn over using a spatula and cook another 2 to 3 minutes, until golden. Transfer to plate and repeat with remaining batter.

To assemble and bake, preheat oven to 350° F. Grease 9 x 13-inch oven-proof dish with butter. Working with one crepe at a time, make a thin line down the center of the crepe with generous 1/4 cup spinach and ricotta filling. Roll crepe and place sealed side down in pan. Repeat with remaining crepes.

Evenly sprinkle Gruyere cheese over crepes and bake 15 minutes, until cheese is melted. Remove from oven and serve immediately.

*Remove skillet from heat when pouring in batter to slow cooking process and allow you to evenly swirl and thinly coat pan completely.

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). 

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: 

Wheat Germ on Homemade Mac ’n’ Cheese

Make this kid-friendly, healthy mac ’n’ cheese recipe at home. The crunchy wheat germ topping adds extra nutrients and great flavor.

Roasted Vegetable Gratin

Roasted Vegetable Gratin

Nutrition Facts

Serving Size: 1 (210g)
Servings Per Recipe: 6
Amount Per Serving:
Calories 200
Calories From Fat 45
  • % Daily Value
  • Total Fat 5g 8%
  • Saturated Fat 3g 15%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 1g
  • Cholesterol 15mg 5%
  • Sodium 450mg 19%
  • Potasium 440mg 13%
  • Total Carbohydrate 28g 9%
  • Dietary Fiber 4g 16%
  • Sugars 5g
  • Protein 11g
  • Vitamin A 10% Vitamin C 40%
  • Calcium 10% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 20% Phosphorus 20%
  • Magnesium 15% Zinc 20%

Serves 6

This satisfying dish is great with zucchini, but don’t hesitate to use other kinds of vegetables you may have on hand.

  • 1 1/2 cups sliced unpeeled zucchini
  • 1 cup sliced mushrooms
  • 1/2 cup coarsely chopped onion
  • 1/2 cup chopped red bell pepper
  • 2 tablespoons balsamic vinegar
  • 1 3/4 cups water
  • 1/3 cup dried tomatoes (not packed in oil) snipped into small pieces
  • 1/2 teaspoon salt
  • 3/4 cup couscous, uncooked
  • 1/2 cup Kretschmer Original Toasted Wheat Germ, divided
  • 1 cup (4 ounces) crumbled feta cheese, divided
  • 3 egg whites, lightly beaten
  • 1 teaspoon dried basil or Italian seasoning blend

Heat oven to 425° F. Spray rimmed baking sheet and 9-inch pie plate or quiche dish with cooking spray.

In large bowl, combine zucchini, mushrooms, onion, pepper and vinegar; mix well. Arrange in single layer on baking sheet.

Bake 13 to 15 minutes or until vegetables are soft and lightly browned around the edges. Remove from oven; cool in pan on wire rack 5 minutes. Reduce oven temperature to 350° F.

In medium saucepan, bring water to a boil. Add dried tomatoes and salt; simmer 5 minutes, stirring occasionally. Stir in couscous. Remove from heat; cover and let stand 5 minutes.

Stir in 1/4 cup wheat germ; mix well. Spoon onto bottom and up sides of pie plate. Sprinkle with 1/2 cup cheese; top with the roasted vegetables. Pour egg over vegetables.

In small bowl, combine the remaining 1/4 cup wheat germ, 1/2 cup cheese and the basil; sprinkle evenly over vegetables.

Bake 20 to 25 minutes or until golden brown. Cut into wedges to serve.

Recipe Type: 

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