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Pumpkin Waffles with Wheat Germ

Pumpkin Waffles with Wheat Germ

Nutrition Facts

Serving Size: 1 waffle (198g)
Servings Per Recipe: 3
Amount Per Serving:
Calories 480
Calories From Fat 160
  • % Daily Value
  • Total Fat 19g 29%
  • Saturated Fat 2.5g 13%
  • Trans Fat 0g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 7g
  • Cholesterol 65mg 22%
  • Sodium 650mg 27%
  • Potassium 400mg 11%
  • Total Carbohydrate 65g 22%
  • Dietary Fiber 4g 16%
  • Sugars 26g
  • Protein 15g
  • Vitamin A 70% Vitamin C 2%
  • Calcium 20% Iron 25%
  • Vitamin E 50% Thiamin 20%
  • Folate 35% Phosphorus 25%
  • Magnesium 15% Zinc 20%

Spice up your morning routine with these quick and easy waffles. We added pumpkin for a delicious flavor treat and wheat germ for a nutritious boost that will get your day off to a great start.

Serves 3

1 cup Krusteaz Belgian Waffle Mix

1/2 cup Kretschmer Honey Crunch Wheat Germ

3/4 cup low-fat buttermilk

1/4 cup canned pumpkin

3 tablespoons vegetable oil

1/2 teaspoon cinnamon

1 egg

2 tablespoons brown sugar

Preheat waffle iron. If using a nonstick waffle iron, no oil is necessary. If using one that requires greasing, follow manufacturer’s instructions.

In large mixing bowl, whisk together all ingredients until combined. Add 1/3 of batter to center of preheated waffle iron, close lid and cook for 3 to 5 minutes or according to waffle maker instructions. Using a fork, gently remove waffle from iron. Serve waffles with maple syrup, jam or a sprinkle of powdered sugar.

Note: While cooking other waffles, keep prepared waffles warm in 200° F oven.

Recipe Type: 

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: 

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

It’s Time for Gingerbread

Tired of the same old gingerbread recipes? Try these new fall and winter recipe ideas.

Pumpkin Pie with Wheat Germ Crust

Pumpkin Pie with Wheat Germ Crust

Nutrition Facts

Serving Size: 1 slice (115g)
Servings Per Recipe: 10
Amount Per Serving:
Calories 220
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 3g 15%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 5g
  • Cholesterol 50mg 2%
  • Sodium 125mg 19%
  • Total Carbohydrate 26g 9%
  • Dietary Fiber 3g 20%
  • Sugars 11g
  • Protein 6g
  • Vitamin A 140% Vitamin C 4%
  • Calcium 8% Iron 10%
  • Vitamin E 20% Thiamin 10%
  • Folate 15% Phosphorus 15%
  • Magnesium 8% Zinc 8%

Thanksgiving just isn’t complete without a homemade pumpkin pie. By adding wheat germ and using whole wheat pastry flour, we’ve not only boosted the nutrients but added another tasty dimension to the crust. We’ve also reduced some of the saturated fat by substituting canola oil for some of the butter.

Serves 10

Crust:

1/2 cup all-purpose flour

1/2 cup Kretschmer Honey Crunch Wheat Germ

1/2 cup whole wheat pastry flour

1/8 teaspoon salt

3 tablespoons cold unsalted butter, cut into small pieces

1/4 cup canola oil

1 to 3 tablespoons water

Pumpkin Filling:

2 large eggs

1 15-ounce can pumpkin puree

3/4 cup 2 percent evaporated milk

5 tablespoons pure maple syrup

1 3/4 teaspoons pumpkin pie spice

1/4 teaspoon salt

In medium bowl add flour, wheat germ, whole wheat pastry flour and salt. Stir to combine. Cut in butter using fingertips until mixture is crumbly and no big lumps of butter remain. Stir in canola oil and add water as needed to form dough into a ball.

Wrap dough in plastic wrap and freeze 15 minutes.

Meanwhile prepare filling. Preheat oven to 425° F. Beat eggs in large bowl. Stir in pumpkin, milk, maple syrup, pumpkin pie spice and salt. Set aside.

Remove dough from freezer. Roll dough between two pieces of parchment paper into a 12-inch circle. If dough cracks, pinch it together.

Remove top sheet of parchment. Place 9-inch glass pie plate on top of dough, rim side down, and flip over with dough and parchment. Peel back parchment and press dough into pie plate. Seal or patch cracks with extra dough pieces.

Trim dough to 1/2-inch overhang. Fold overhang under to create an even rim around the pie. Use fork tines to create design around pie rim. Poke bottom of crust with fork 4 or 5 times.

Pour filling into crust. Bake in preheated oven 15 minutes. After 5 minutes, place foil around pie edge to prevent burning. Reduce temperature after 15 minutes to 350° F and bake 30 minutes or until knife inserted near center comes out clean.

Cool on wire rack for 2 hours. Serve immediately or refrigerate.

Recipe Type: 

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: 

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.