recipes | Kretschmer Wheat Germ
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Gifts for the Healthy Food Lover

Skip the fruit cake. Try these healthier food gifts including homemade spiced nuts and candied pecans — with the added nutrition of honey crunch wheat germ.

Gingerbread Cookies with Wheat Germ

Gingerbread Cookies with Wheat Germ

Nutrition Facts

Serving Size: 1 6-inch cookie (42g)
Servings Per Recipe: About 18
Amount Per Serving:
Calories 150
Calories From Fat 30
  • % Daily Value
  • Total Fat 3.5g 5%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 0.5g
  • Monounsaturated Fat 1.5g
  • Cholesterol 15mg 5%
  • Sodium 40mg 2%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 2g 8%
  • Sugars 13g
  • Protein 3g
  • Vitamin A 2% Vitamin C 0%
  • Calcium 2% Iron 8%
  • Vitamin E 8% Thiamin 4%
  • Folate 6% Phosphorus 4%
  • Magnesium 6% Zinc 4%

The whole family will love making these classic holiday cookies. The dough doesn’t need to be refrigerated and they’re on the healthier side, so you won’t feel like you’re over indulging when you eat one (or two). If you want to hang them on the tree, don’t forget to put a hole in the top before you bake them.

Serves about 18

Cookies

2 tablespoons unsalted butter, melted

2 tablespoons canola or vegetable oil

1/4 cup molasses

1/4 cup light brown sugar

1/2 teaspoon baking soda

1 egg, beaten

1/2 cup Kretschmer Honey Crunch Wheat Germ

1 tablespoon ground ginger

2 1/4 cups whole wheat pastry flour, plus more for rolling out dough

Icing

1 cup confectioners’ sugar

1 tablespoon meringue powder

2 tablespoons warm water

To make cookie

Preheat oven to 350° F.

In large bowl, combine melted butter, oil, molasses, brown sugar and baking soda. Stir in egg. 

Add wheat germ, ground ginger and half of flour. Stir until combined. Slowly add remaining flour until dough is no longer sticky. (On dry days you may need less flour; on humid days you may need more.)

Sprinkle cutting board with flour and knead dough until smooth. Roll out dough, adding flour as necessary so dough does not stick. Cut into desired shapes.

Gather up the dough scraps and roll them out again to cut more cookies.

bake for 10 to 12 minutes until a light golden brown. Cool completely before icing.

To make icing:

In grease-free mixing bowl, combine sugar and meringue powder. Add water and beat until icing forms peaks (about 8 to 10 minutes with a heavy-duty mixer, 10 to 12 minutes with a handheld mixer.)

Keep icing covered with damp cloth while using it and store in an airtight container (it does not need refrigeration; beat at low speed before using again).

You can color icing by adding food coloring a little at a time.

Spoon icing into small sealable plastic bag. Seal bag and cut small piece of corner off. Pipe icing onto cookies.

Makes about 18 6-inch gingerbread people

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: 

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: 

Coconut and Wheat Germ Crusted Chicken

Coconut and Wheat Germ Crusted Chicken

Nutrition Facts

Serving Size: 1 slice (211g)
Servings Per Recipe 4
Amount Per Serving:
Calories 440
Calories From Fat 200
  • % Daily Value
  • Total Fat 22g34%
  • Saturated Fat 7g35%
  • Trans Fat 0g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 7g
  • Cholesterol 130mg43%
  • Sodium 350mg15%
  • Potassium 740mg21%
  • Total Carbohydrate 36g9%
  • Dietary Fiber 4g16%
  • Sugars 5g
  • Protein 33g
  • Vitamin A 8% Vitamin C 10%
  • Calcium 6% Iron 15%
  • Vitamin E 30% Thiamin 25%
  • Folate 30% Phosphorus 45%
  • Magnesium 20% Zinc 20%

Serves 4

Instead of the same old pan-fried chicken, try a twist on tradition with this nutty, crusty, slightly sweet chicken dish. You’ll love its flavor as well as the nutritional benefits. Serve with Key Lime Sauce. 

1/4 cup flour

1/2 cup plain panko crumbs

1/2 cup Kretschmer Original Toasted Wheat Germ

1/4 cup sweetened coconut

1/4 cup finely chopped dry-roasted, unsalted pistachios

1 large egg

1 pound skinless, boneless chicken breasts, thinly sliced

2 tablespoons canola oil, divided

Add flour to medium bowl.

In another medium bowl, mix together panko, Kretschmer wheat germ, coconut and pistachios.

Crack egg in medium bowl and whisk until combined.

Dip chicken into flour, shaking off any excess, then dip into egg and then crumb mixture, making sure to press crumbs into chicken.

Place prepared chicken on a large plate until ready to fry.

Meanwhile heat large nonstick pan on high heat. Add 1 tablespoon oil and spread around the pan. Add two pieces of chicken, turn heat down and cook for 2 to 3 minutes or until crispy but not burned. Flip over and cook for another 2 to 3 minutes or until chicken is cooked and no longer pink inside. (Note: Cooking time will vary depending on the thickness of the chicken.)

Remove chicken from pan, wipe out crumbs; heat pan again, add oil and cook the remaining chicken.

Key Lime Sauce

1 shallot, finely chopped (about 1 tablespoon)

1 clove garlic, finely chopped (about 1/2 teaspoon)

1/2 cup sour cream

1 tablespoon key lime juice

2 tablepoons finely chopped parsley

1/4 teaspoon salt

3/8 teaspoon pepper, or to taste

Mix all ingredients together in bowl. Drizzle over chicken slices or serve alongside. Makes a generous 1/2 cup or about 2 generous tablespoons per person.

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: 

Double Berry Banana Smoothie

Double Berry Banana Smoothie

Nutrition Facts

Serving Size: about 1 cup (265g)
Servings Per Recipe: 2
Amount Per Serving:
Calories 210
Calories From Fat 25
  • % Daily Value
  • Total Fat 2.5g 4%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 0g
  • Cholesterol 10mg 3%
  • Sodium 80mg 3%
  • Potassium 380mg 11%
  • Total Carbohydrate 39g 13%
  • Dietary Fiber 5g 20%
  • Sugars 26g
  • Protein 9g
  • Vitamin A 6% Vitamin C 20%
  • Calcium 20% Iron 8%
  • Vitamin E 20% Thiamin 10%
  • Folate 25% Phosphorus 10%
  • Magnesium 15% Zinc 10%

Makes 2 (8 oz.) servings

Adults and kids alike love this smoothie's fruity taste of raspberries, blueberries and banana.

  • 1 container (8 ounces) raspberry low-fat yogurt
  • 1 medium ripe banana, peeled and sliced
  • 1/2 cup fresh or frozen blueberries
  • 1 cup ice cubes
  • 1/4 cup Kretschmer Original Toasted Wheat Germ (or Honey Crunch)

Place all ingredients in blender and blend on high speed about 1 minute or until smooth.

Pour into 2 glasses and, if desired, sprinkle with additional wheat germ.

Cook’s Tips:
For a thicker shake, use a frozen banana. Place peeled and sliced banana in container, cover tightly, and store in freezer until ready to use.

Caribbean Crunch Snapper

Caribbean Crunch Snapper

Nutrition Facts

Serving Size: 1 filet (212g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 290
Calories From Fat 25
  • % Daily Value
  • Total Fat 3g 5%
  • Saturated Fat 0g 0%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 0g
  • Cholesterol 40mg 13%
  • Sodium 690mg 29%
  • Total Carbohydrate 31g 10%
  • Dietary Fiber 3g 12%
  • Sugars 21g
  • Protein 28g
  • Vitamin A 8% Vitamin C 25%
  • Calcium 4% Iron 10%
  • Vitamin E 35% Thiamin 20%
  • Folate 30% Phosphorus 35%
  • Magnesium 25% Zinc 15%

Serves 4

Turn the heat up—or down—on this resort-style fish dish by regulating the amount of minced jalapeño. Serve with jasmine rice.

 

Fish

2/3 cup Kretschmer Original Toasted Wheat Germ

1 1/2 tablespoons Caribbean jerk seasoning

2 teaspoons grated lime peel

4 4-to-6-ounce red snapper fillets*

1 egg white

1 tablespoon water

Vegetable oil cooking spray

 

 Chutney

1/2 cup mango chutney

1/3 cup crushed pineapple in juice, well drained

1 seeded and minced jalapeño pepper

2 teaspoons chopped fresh mint leaves

2 teaspoons dark rum (optional)

 

1. Heat oven to 375° F. Spray baking sheet with cooking spray.

2. In shallow dish, combine wheat germ, jerk seasoning and lime peel; mix well. In second shallow dish, beat egg white and water with fork until frothy.

3. Dip fish fillets into egg white mixture, then into wheat germ mixture, coating completely. Arrange fish on baking sheet. Spray lightly with cooking spray.

4. Bake 20 to 25 minutes, until fish flakes easily when tested with a fork.

5. Meanwhile, combine all chutney ingredients; mix well.

6. Serve fish with chutney.

* Orange roughy or scrod may be substituted.

Recipe Type: 

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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