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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: 

Apple Turnovers with Wheat Germ

Apple Turnovers with Wheat Germ

Nutrition Facts

Serving Size: 1 turnover (185g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 250
Calories From Fat 80
  • % Daily Value
  • Total Fat 9g 14%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 2.5g
  • Cholesterol 20mg 7%
  • Sodium 95mg 4%
  • Potassium 250mg 7%
  • Total Carbohydrate 42g 14%
  • Dietary Fiber 5g 20%
  • Sugars 24g
  • Protein 4g
  • Vitamin A 6% Vitamin C 15%
  • Calcium 2% Iron 8%
  • Vitamin E 15% Thiamin 15%
  • Folate 20% Phosphorus 10%
  • Magnesium 8% Zinc 8%

Enjoy these lighter apple turnovers for dessert any time. Since this recipe uses phyllo dough instead of pastry dough, these turnovers are lower in fat and better for you.

Makes 4

3 Granny Smith apples, peeled, cored and chopped into 1/2-inch pieces (about 3 cups)

2 tablespoons sugar

1 tablespoon lemon zest

2 teaspoons lemon juice

1/2 teaspoon cinnamon

1/8 teaspoon nutmeg

2 tablespoons plus 1 teaspoon unsalted butter, melted, divided

1/4 cup Kretschmer Honey Crunch Wheat Germ, divided

4 9 x 14-inch sheets phyllo dough*

2 teaspoons powdered sugar for garnish


Preheat oven to 400° F.

In large bowl mix together apples, sugar, lemon zest, lemon juice, cinnamon and nutmeg.

In large skillet over medium heat, add 1 teaspoon melted butter and apple mixture; cook 8 to 10 minutes until apples have softened, stirring often to prevent burning. Turn off heat and stir in 2 tablespoons wheat germ. Set aside.

Dampen a kitchen towel. Remove phyllo dough from package and cover sheets with the dampened towel to prevent the phyllo from drying out as you work.

Using a pastry brush, brush one phyllo sheet completely with butter; sprinkle 1 tablespoon wheat germ over buttered sheet. Top with another sheet of phyllo and using a pizza cutter or a sharp knife, divide in half lengthwise.

Put 1/2 cup of the apple mixture in one corner of one strip of phyllo. Fold phyllo over the mixture into a triangle-shaped pocket. Brush with butter to seal edge of triangle and place the turnover seam side down onto an ungreased baking sheet. Brush top of triangle with butter and repeat process with remaining 2 sheets of phyllo and apples.

Transfer cookie sheet to oven and bake for 10 to 15 minutes or until golden brown. Remove and cool on wire rack. Just before serving, sift powdered sugar over turnovers.

*Note: If phyllo is frozen, follow package instructions for use. If you are using 13 x 18-inch phyllo sheets, cut sheets into thirds instead of half lengthwise before filling with apples.

Recipe Type: 

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.

Protein-Rich Smoothie with Wheat Germ and Chia Seeds

Protein-Rich Smoothie with Wheat Germ and Chia Seeds

Nutrition Facts

Serving Size: About 1 cup each (264g)
Servings Per Recipe: 2
Amount Per Serving:
Calories 250
Calories From Fat 90
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 0g
  • Cholesterol 0mg 0%
  • Sodium 85mg 4%
  • Potassium 390mg
  • Total Carbohydrate 29g 10%
  • Dietary Fiber 6g 24%
  • Sugars 14g
  • Protein 13g
  • Vitamin A 15% Vitamin C 15%
  • Calcium 20% Iron 10%
  • Vitamin E 6% Thiamin 6%
  • Folate 10% Phosphorus 8%
  • Magnesium 10% Zinc 6%

This green goodness smoothie is packed with vitamins and minerals that can help jump-start your day or serve as a post-workout recovery snack. Make it the night before if you are pressed for time and give it a good shake before drinking.

Serves 2

1/2 cup fat-free milk

1/2 cup fat-free plain Greek yogurt

1 frozen medium banana

2 tablespoons unsweetened smooth peanut butter

1 tablespoon Kretschmer Honey Crunch Wheat Germ

1 tablespoon chia seeds

1 1/2 cups baby spinach

4 large ice cubes

Place all ingredients into blender and process until smooth and creamy. Serve cold.

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.

Potato Pancakes with Kretschmer Wheat Germ

Wheat Germ and Potato Pancakes

Nutrition Facts

Serving Size: 5 pancakes (149g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 260
Calories From Fat 140
  • % Daily Value
  • Total Fat 15g 23%
  • Saturated Fat 2.5g 13%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 10g
  • Cholesterol 45mg 15%
  • Sodium 310mg 13%
  • Potassium 0mg 0%
  • Total Carbohydrate 25g 8%
  • Dietary Fiber 3g 12%
  • Sugars 2g
  • Protein 5g
  • Vitamin A 2% Vitamin C 15%
  • Calcium 2% Iron 6%
  • Vitamin E 20% Thiamin 15%
  • Folate 15% Phosphorus 10%
  • Magnesium 10% Zinc 8%

Potato pancakes aren’t just for special occasions. Make them as a side dish at dinner or for brunch on the weekend. Try serving them with smoked salmon and Greek yogurt for a savory dish, or go more traditional, pairing them with yogurt, apple sauce or even some maple syrup.

Serves 4

1/4 cup olive oil

1 pound baking potatoes, such as Idaho, peeled and shredded with a box grater or food processor (about 3 small)

4 tablespoons Kretschmer Original Toasted Wheat Germ

1/2 small onion, peeled and finely shredded

1/2 teaspoon salt

1/4 teaspoon pepper

1 egg, lightly beaten

Preheat oven to 450° F. On each of two rimmed nonstick baking sheets, brush 2 tablespoons olive oil to evenly coat.

In large bowl mix together shredded potatoes, wheat germ, onion, salt and pepper. Add egg and stir until well combined. Scoop a generous tablespoon of pancake mixture and place on cookie sheet. Gently flatten pancakes with the palm of your hand.

Bake in preheated oven 18 to 20 minutes, rotating trays and flipping pancakes over with a thin spatula halfway through baking time. Remove pancakes once golden brown and crispy. Serve warm. 

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. 

Chocolate, Almond and Wheat Germ Biscotti

Chocolate, Almond and Wheat Germ Biscotti

Nutrition Facts

Serving Size: 1 biscotti (27g)
Servings Per Recipe: 25
Amount Per Serving:
Calories 90
Calories From Fat 30
  • % Daily Value
  • Total Fat 3g 5%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 0g
  • Monounsaturated Fat 1g
  • Cholesterol 20mg 7%
  • Sodium 55mg 2%
  • Potassium 65mg 2%
  • Total Carbohydrate 15g 5%
  • Dietary Fiber 1g 12%
  • Sugars 8g
  • Protein 3g
  • Vitamin A 0% Vitamin C 0%
  • Calcium 2% Iron 4%
  • Vitamin E 6% Thiamin 6%
  • Folate 8% Phosphorus 6%
  • Magnesium 4% Zinc 4%

If you can’t make it to Italy to enjoy authentic home-baked biscotti in person, try baking some yourself instead. They’re a healthier treat than most sweets and are perfect for the whole family. Dunk them in milk, hot tea or coffee!

Makes 25 to 30 biscotti

1/2 cup Kretschmer Honey Crunch Wheat Germ

1 1/4 cups all-purpose flour, plus extra for shaping dough

1/4 teaspoon salt

1 teaspoon baking powder

3/4 cup light brown sugar

1/2 cup sliced almonds

3 ounces finely chopped bittersweet chocolate

3 large eggs

1 teaspoon vanilla extract

Preheat oven to 350° F. To toast almonds, spread nuts in a single layer on ungreased shallow baking pan. Bake 10 to 15 minutes, stirring occasionally, until golden. Set aside.

In large bowl mix together wheat germ, flour, salt, baking powder and brown sugar. Stir in almonds and chocolate.

In separate bowl lightly whisk together eggs and vanilla. Pour egg mixture into dry ingredients and, using your hands, mix until dough comes together. Divide dough in half, forming each into a 10 x 3-inch log. (If dough is too sticky to work with, flour your hands before shaping it into a log.)

Line baking sheet with parchment paper. Place logs onto prepared baking sheet and bake in preheated oven for 25 minutes or until firm. Remove baking sheet from oven and cool on wire rack for 10 minutes.

Reduce oven temperature to 325° F. Transfer logs onto a cutting board and cut each into 1/2- to 3/4-inch diagonal slices. Place slices, cut side down, back onto the baking sheet and bake for about 20 minutes, until golden brown, turning slices over after 10 minutes. Remove from oven and cool completely on wire rack. Store in an airtight container.

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: 

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