Wheat germ is a rich source of essential vitamins and minerals and is a great way to boost the fiber intake of your diet. Add it to your favorite smoothie, yogurt, pancake mix, oatmeal or other recipes for a nutritional boost.
If you’re looking for easy ways to boost the nutrient quality of your diet, you might want to consider adding some wheat germ. This flavorful ingredient is rich in fiber, as well as many other vitamins and minerals.
What Is Wheat Germ?
Wheat germ is the vitamin-packed embryo or sprouting portion of the wheat kernel that is separated before milling. It is the primary source of nutrition in the kennel. It is found in whole-wheat and whole-wheat flour, but is also sold separately raw or as toasted flakes.
What Is The Nutritional Quality?
Two tablespoons of wheat germ is ~ 50 calories and packed with a variety of essential vitamins and minerals. That small amount supplies 2 grams of fiber, 4 grams of protein and 20% of your daily needs for vitamin E and folic acid. That makes it an excellent source of those two nutrients. It’s also a good source of thiamin, iron, magnesium and zinc.
Adding a few tablespoons to your diet is especially beneficial to those that follow a calorie or fat restricted one. That’s because, a diet that limits fats and starchy foods also limits the nutrients found in those foods. Incorporating a small amount into your recipes is a great way to increase your intake of those nutrients, without a lot of calories or fat.
What Does Wheat Germ Taste Like?
Wheat germ can be purchased toasted, or untoasted. The two types taste slightly different. They both have a nutty flavor and a grainy texture, but toasting brings out the flavor a bit more.
Freshness is key to maintaining the taste, so be sure to store it in an airtight container. It’s also a good idea to store it in the refrigerator or freezer to prolong the shelf life.
Ways To Incorporate Wheat Germ Into Your Diet
A spoonful of wheat germ, by itself, doesn’t taste very good, but you can easily incorporate this nutritional gem into recipes and your other favorite foods. Here are a few ideas:
- Add 1 or 2 Tbsp to your oatmeal or other breakfast cereal
- Mix it into pancake or waffle batter to boost the total nutrient quality .
- Blend it into a smoothie with other flavorful ingredients.
- Incorporate it into bread and muffin recipes, like zucchini or banana bread.
- Sprinkle it over Greek yogurt to add a nutty flavor
- Sprinkle over nut butters, like your next PB & Jelly sandwich.
- Stir it into pizza crust he next time you make a homemade pizza.
Do you have another clever way to incorporate wheat germ into your diet?