So, what are benefits of wheat germ? Wheat germ brings with it a wide range of potential health benefits to those who choose to eat it! At just 45 calories and 1 gram of unsaturated fat, a 2 tablespoon-serving of wheat germ offers 2 grams of dietary fiber, 10% of the recommended daily value of folate, 8% of your recommended daily value of phosphorus, magnesium and zinc, 15% of your vitamin E and 10% of your thiamin requirements.
Minerals: Wheat germ contains minerals like phosphorous, magnesium, zinc and iron (which are things our bodies need to keep us strong).
Vitamin E: Vitamin E protects everything from brain cells to cell membranes. Research also indicates that it is important for immune function, detoxing and fighting free radicals.
Fiber: Wheat germ contains fiber! Fiber can be good for balancing our blood sugar, maintaining healthy digestion and controlling our cholesterol.
B Vitamins: Wheat germ offers B vitamins like folate, vitamin B1 (thiamin) and vitamin B6. These vitamins can be good for our hearts and our moods!
Fatty Acids: Wheat germ is a source of omega-3 fatty acids, which may help lower inflammation and cholesterol as well as support the nervous system.
What is Wheat Germ Oil?
Wheat germ oil is extracted from the kernel of the wheat grain. Its packed with vitamin E and may alleviate inflammation and boost cognitive health. Its also wonderful for skin and hair when applied topically. Benefits of wheat germ oil also include that its a good source of vitamin B6 and folic acid, magnesium, potassium and phosphorus.
This recipe for Barbs Hearty Herb Bread won first prize in the 2008 Wasco County Fair. Its made with a mix of Wheat Bran and Wheat Germ, as well as Unbleached White All-Purpose Flour, Whole Wheat Flour and regular rolled oats. To give the bread its signature herb flavor, Barb adds oregano, thyme, marjoram, sage, celery seed, onion and black pepper. This bread is wonderful in the wintertime when paired with a bowl of hearty homemade soup or stew (and a warm beverage). If youd like, you can even add a bit more wheat germ than the recipe calls for to up your fiber intake.
These Whole Wheat Pumpkin Spice Muffins are the perfect type of muffin: healthy yet simple. Bake a big batch in the fall so the smells of the season can waft through your home. They have a base of Whole Wheat Pastry Flour, Golden Flaxseed Meal, Wheat Germ, Quick Cooking Rolled Oats and pumpkin puree. When mixed with eggs, milk, honey and pumpkin pie spice, this beautiful base becomes all things autumn. After filling your muffin cups, bake for 20 minutes. Serve warm with butter and a cup of coffee (with a sprinkle of pumpkin spice, of course).
If youre looking for super grain energy bars to take to work, school or anywhere on the go, these Organic Energy Bars with Fruit just might be your new best friend. They boast incredible nutritious ingredients like Organic Hard Red Wheat Berries, Organic Kamut Berries Organic Regular Rolled Oats, Pumpkin Seeds, Premium Shelled Sunflower Seeds, chopped walnuts and Wheat Germ. They also incorporate Shredded Coconut, dried fruit like cherries, blueberries and raisins, and spices like cinnamon and cardamom. Sweeten the bars with honey and applesauce, and youll have a nutritious snack fit for even the pickiest of eaters. We like to package each of these bars separately and store them in the fridge.
Nothing says bliss like a thick slice of warm bread, and this Blueberry Banana Bread is no exception. Its created with a simple base of Unbleached White All-Purpose Flour, Whole Wheat Pastry Flour, Flaxseed Meal, Wheat Germ and Wheat Bran and flavored with a mix of ripe bananas, blueberries and ground cinnamon. You can feel free to use butter or coconut oil in place of the margarine and add chopped nuts for a bit more protein. This bread makes 10 servings, so if youre making it for a breakfast or brunch gathering, make two! It will taste fantastic the next afternoon with a mug of tea or a cup of cold almond milk.
These Wheat Germ Corn Muffins make our wheat germ the star of the show. They can be eaten in the morning for breakfast alongside your coffee or served in the evening with chili or soup. In addition to wheat germ, they incorporate cornmeal and Unbleached White All-Purpose Flour. Although they can be made in a standard-size muffin tin, too, kids will enjoy these corn muffins in mini sizes. Theyre delightful when served warm with butter and a hearty drizzle of honey and can be made spicy (if thats more your style). For this variation, add canned green chilis, a sprinkle of cayenne pepper and a bit of cheddar cheese.
It might not be the first place your mind wanders when youre thinking of wheat germ, but smoothies are a great way to enjoy this wonderful ingredient. This Banana Orange Smoothie makes for a satisfying breakfast or a quick mid-afternoon snack. Its made with just seven ingredientsplain yogurt, wheat germ, vanilla extract, sliced banana, honey and ground cinnamonand takes all but a few minutes to throw together. If youre looking for a little extra crunch, try topping this smoothie with a handful of Bobs Red Mill Classic Granola. We promise it will be the perfect way to start your day.
Whether youre exploring wheat germ by way of smoothies or energy bars, we hope youre excited to dive into the world of this tasty toasted nutritional gem!
