KRETSCHMER WHEAT GERM · the flour with Kretschmer Wheat Germ. Provides a good source of both vitamin E and folic acid at 10%, and an extra gram of protein. Muffin For basic muffin

KRETSCHMER WHEAT GERMUSAGE And SUbSTiTUTion GUidE

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KRETSCHMER WHEAT GERM USAGE And SUbSTiTUTion CHART

Adding wheat germ to dishes or replacing less desirable ingredients

with wheat germ can make a significant difference in your daily nutritional

intake. We’ve tested 11 popular foods, from cereal to muffins to meatloaf,

both with and without wheat germ as an ingredient. The results are in the

chart below. All of the recipes with wheat germ added show good to excellent

increases in one or more of vitamins, minerals, folic acid, fiber and protein.

In some cases, both sodium and unhealthy fats are reduced.

Keep this chart handy when planning your meals. Each entry offers a

suggested method for substitution and highlights the key health benefits

of using wheat germ on a regular basis.

*According to the FDA’s Additional Requirements for Nutrient Content Claims, foods providing at least 10 percent DV (daily value) of the RDI (recommended daily intake) are considered to be a “good” source; those providing at least 20 percent are considered to be an “excellent” source.

Topping

Cereal(We added it to Cheerios®)

For 1 cup of cereal, replace 2 tablespoons of cereal with 2 table-spoons of Kretschmer Wheat Germ.

Lowers your sodium and doubles your protein. Magnesium increases from 10% to 20%, while vitamin E rises from 0% to 20%, making this an excellent source.

Instead of Nuts (Such as almonds)

Anyone with nut allergies or looking for some crunch without all the calories can use wheat germ for the same amount of nuts to sprinkle on top of a yogurt parfait or fruit salad.

Eliminates nearly 80% of calories from fat, while doubling fiber from 1g to 2g. Bonus: 1 extra gram of protein.

On Ice Cream or Yogurt Give your yogurt or ice cream a nutritional boost by sprinkling a serving (2 tablespoons) of Kretschmer Wheat Germ on top.

Three important nutrients — folic acid, vitamin E and phosphorous —rise to 20%, magnesium rises from 4% to 15%.

THE RECIPE SUBSTITUTION/ADDITION NUTRITIONAL IMPACT

http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064916.htm

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KRETSCHMER WHEAT GERM USAGE And SUbSTiTUTion CHART

Enhancer

Smoothie Add some texture and pack your smoothie with nutrients by scooping a tablespoon of Kretschmer Wheat Germ into your drink.

Bumps iron to become a good source at 10% and an excellent source of magnesium at 20%.

Stuffing Add ½ cup of Kretschmer Wheat Germ to your favorite stuffing recipe.

Triples the percentage of vitamin E, and brings fiber intake up to 10%.

Salad Dressing To boost the nutrients in your salad dressing, add ½ tablespoon of Kretschmer Wheat Germ to your 2 tablespoon serving.

Adds folic acid and fiber to your dressing where none was before.

Flour Replacement

Crumb Topping on Something Sweet

Give your apple crisp a nutritional boost and additional flavor without adding more calories by replacing ½ the flour with Kretschmer Wheat Germ.

Provides a good source of both vitamin E and folic acid at 10%, and an extra gram of protein.

Muffin For basic muffin recipes using all-purpose flour, replace ½ of the flour with Kretschmer Wheat Germ.

Increases the fiber from 1 gram to 2 grams, and doubles folic acid content to 20%.

Pancake or Waffle For a nuttier morning treat, replace 1/2 of the all-purpose flour with Kretschmer Wheat Germ.

Decreases calories and carbohydrates and increases the good fats. Vitamin E shoots from 2% to 10%.

Bread Crumb Replacement

Savory Breading Topping on Chicken or Fish

Replace ½ your bread crumbs with Kretschmer Wheat Germ for a delicious flavor and a richer color.

Decreases sodium and becomes an excellent source of folic acid at 20% and a good source of fiber at 10%.

Meatloaf or Meatballs Replace all of the bread crumbs with Kretschmer Wheat Germ for moist, delicious meatballs and meatloaf.

Fiber doubles and vitamin E goes through the roof (2% to 25%).

THE RECIPE SUBSTITUTION/ADDITION NUTRITIONAL IMPACT

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CEREAL nUTRiTion FACTS

Cheerios® without Kretschmer Wheat GermCheerios® with 2 Tablespoons of Kretschmer Wheat Germ Replaced

Nutrition FactsServing Size: 1 cup (28g)Servings Per Recipe: 1

Amount Per Serving:Calories: 100Calories From Fat: 15

% Daily Value

Total Fat 1.5g 2%

Saturated Fat 0g 0%

Trans Fat 0g

Polyunsaturated Fat 0.5g

Monounsaturated Fat 0.5g

Cholesterol 0mg 0%

Sodium 160mg 7%

Total Carbohydrate 21g 7%

Dietary Fiber 3g 12%

Sugars 1g

Protein 3g

Vitamin A 15% Vitamin C 10%Calcium 10% Iron 50%Vitamin E 0% Thiamin 35%Folate 50% Phosphorus 10%Magnesium 6% Zinc 4%

Nutrition FactsServing Size: (38g)Servings Per Recipe: 1


% Daily Value

Total Fat 2.5g 4%

Saturated Fat 0g 0%

Trans Fat 0g


Monounsaturated Fat 0g

Cholesterol 0mg 0%

Sodium 140mg 6%



Sugars 2g

Protein 6g


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% Daily Value

Total Fat 4g 6%

Saturated Fat 2.5g 13%

Trans Fat 0g

Polyunsaturated Fat 0g


Cholesterol 15mg 5%

Sodium 55mg 2%


Dietary Fiber 0g 0%

Sugars 6g

Protein 4g




% Daily Value

Total Fat 5g 8%


Trans Fat 0g



Cholesterol 15mg 5%

Sodium 55mg 2%

Total Carbohydrate 12mg 4%

Dietary Fiber 2g 8%

Sugars 7g

Protein 7g


YoGURT nUTRiTion FACTS

Yogurt without Kretschmer Wheat GermYogurt with 2 Tablespoons of Kretschmer Wheat Germ added

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SLiCEd ALMondS VS. WHEAT GERM nUTRiTion FACTS

2 Tablespoons of Sliced Almonds 2 Tablespoons of Kretschmer Wheat Germ

Nutrition FactsServing Size: 2 Tablespoons (12g)Servings Per Recipe: 1


% Daily Value

Total Fat 6g 9%

Saturated Fat 0g 0%

Trans Fat 0g



Cholesterol 0mg 0%

Sodium 0mg 0%


Dietary Fiber 1g 4%

Sugars 0g

Protein 2g




% Daily Value

Total Fat 1g 2%

Saturated Fat 0g 0%

Trans Fat 0g



Cholesterol 0mg 0%

Sodium 0mg 0%


Dietary Fiber 2g 8%

Sugars 1g

Protein 3g


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SToRE-boUGHT iTALiAn dRESSinG nUTRiTion FACTS

2 Tablespoons of Dressing without Kretschmer Wheat Germ

2 Tablespoons of Dressing with ½ Tablespoon of Kretschmer Wheat Germ added

Nutrition FactsServing Size: 2 tablespoons (29g)Servings Per Recipe: 1


% Daily Value

Total Fat 8g 12%


Trans Fat 0g



Cholesterol 0mg 0%

Sodium 300mg 13%


Dietary Fiber 0g 0%

Sugars 2g

Protein 0g




% Daily Value

Total Fat 9g 14%


Trans Fat 0g



Cholesterol 0mg 0%

Sodium 300mg 13%


Dietary Fiber 1g 4%

Sugars 3g

Protein 1g


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bASiC MUFFin RECiPE & nUTRiTion FACTS

2 cups all-purpose flour, or 2¼ cups pastry flour, sifted (use 1 cup Kretschmer Wheat Germ in place of 1 cup flour)

½ cup granulated sugar

1 tablespoon baking powder

½ teaspoon salt

1 cup whole milk

1 teaspoon pure vanilla extract

1 large egg (or 2 medium)

4 ounces butter (½ stick) or shortening

DIreCTIONS:

1. Preheat oven to 400° F.

2. Combine flour, baking powder and salt.

3. Heat butter in microwave, in microwave-safe bowl, for about a minute, until melted. Set aside at room temperature to cool but not solidify.

4. Beat egg in separate bowl, then add sugar, milk and vanilla.

5. Thoroughly grease and flour muffin pan (or use paper muffin liners).

6. Pour a tiny bit of melted butter into egg mixture and stir. Repeat 3 to 4 more times, adding a slightly larger amount of the liquid butter each time until it is all incorporated.

7. Add liquid ingredients to dry ones and mix no more than 10 seconds. The batter should be visibly lumpy, and you may see pockets of dry flour. It’s important not to overmix the batter, or the resulting muffins will be too hard.

8. Gently pour batter into prepared muffin pan and bake immediately.

9. Bake 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Makes 12 servings

Basic Muffin

Muffins without Kretschmer Wheat Germ

Muffins with Kretschmer Wheat Germ

Nutrition FactsServing Size: 1 muffin (65g)Servings Per Recipe: 12


% Daily Value

Total Fat 9g 14%

Saturated Fat 5g 25%

Trans Fat 0g



Cholesterol 40mg 13%

Sodium 230mg 10%


Dietary Fiber 1g 4%

Sugars 9g

Protein 3g


Nutrition FactsServing Size: 1 muffin (63g)Servings Per Recipe: 12


% Daily Value

Total Fat 9g 14%


Trans Fat 0g




Sodium 230mg 10%


Dietary Fiber 2g 8%

Sugars 10g

Protein 4g


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SiMPLY PERFECT PAnCAKES RECiPE & nUTRiTion FACTS

2 large eggs

1¼ cups milk

3 tablespoons melted butter or vegetable oil

1½ cups King Arthur Unbleached All-Purpose Flour (use ¾ cup Kretschmer Wheat Germ in place of ¾ cup flour)

¾ teaspoon salt

2 teaspoons baking powder

2 tablespoons sugar or ¼ cup malted milk powder

* Use 1 cup milk if you’re baking under hot, humid conditions, or if you’re going to let the batter rest longer than 15 minutes. Use up to 1¼ cups milk in cold, dry conditions.

DIreCTIONS:

1. Beat eggs and milk until light and foamy, about 3 minutes at high speed of a stand or hand mixer. Stir in butter or vegetable oil.

2. Whisk salt, baking powder and sweetener together. Gently and quickly mix into egg and milk mixture. Let batter rest for at least 15 minutes, while griddle is heating; it’ll thicken slightly.

3. Heat heavy frying pan over medium heat, or set an electric griddle to 375° F. Lightly grease pan or griddle. The pan or griddle is ready if a drop of water skitters across the surface and evaporates immediately.

4. Drop ¼ cupfuls of batter onto lightly greased griddle. Bake on one side until bubbles begin to form and break, about 2 minutes; then turn the pancakes and cook the other side until brown, about 1½ to 2 minutes. Turn over only once. Serve immediately.

Makes 1 dozen large (4½-inch) pancakes

Simply Perfect Pancakes

Pancakes without Kretschmer Wheat Germ

Pancakes with Kretschmer Wheat Germ

Nutrition FactsServing Size: 1 pancake (56g)Servings Per Recipe: 12


% Daily Value

Total Fat 4.5g 7%


Trans Fat 0g




Sodium 230mg 10%


Dietary Fiber 0g 0%

Sugars 3g

Protein 3g


Nutrition FactsServing Size: 1 pancake (55g)Servings Per Recipe: 12


% Daily Value

Total Fat 5g 8%


Trans Fat 0g




Sodium 250mg 10%


Dietary Fiber 1g 4%

Sugars 4g

Protein 4g


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SAVoRY bREAdinG ToPPinG FoR RoASTEd CHiCKEn CUTLETS RECiPE & nUTRiTion FACTS

2 tablespoons butter, melted, plus butter for greasing pan

1½ pounds boneless, skinless chicken breasts, tenders or thighs

1 cup bread crumbs, preferably fresh (use ½ cup Kretschmer Wheat Germ in place of ½ cup bread crumbs)

¼ cup chopped fresh parsley leaves

Salt and freshly ground black pepper

1 egg

2 lemons, quartered, for serving

DIreCTIONS:

1. Heat oven to 400° F and grease a rimmed baking sheet with butter. If necessary, spread chicken between 2 pieces of plastic wrap and pound each to uniform thickness; blot dry with a paper towel.

2. Combine bread crumbs, melted butter and parsley in shallow bowl; sprinkle with salt and pepper and toss until mixed. Lightly beat egg in another shallow bowl.

3. Dip smooth side of each chicken breast first in egg and then in bread crumb mixture, pressing down to make sure bread crumbs stick. Put each breast, crumb side up, on the baking sheet. If there’s any leftover topping, sprinkle it on top of the breasts and press down again so it sticks.

4. Roast in oven until cutlets are firm to the touch with little or no pink inside, 15 to 25 minutes, depending on thickness. To check for doneness, cut into a piece with a thin-bladed knife and take a peek. To serve, transfer the cutlets to plates and serve with lemon.

Makes 4 servings

Savory Breading Topping for Roasted Chicken Cutlets

Chicken without Kretschmer Wheat Germ

Chicken with Kretschmer Wheat Germ

Nutrition FactsServing Size: 1 (221g)Servings Per Recipe: 4


% Daily Value

Total Fat 13g 20%


Trans Fat 0g




Sodium 610mg 25%


Dietary Fiber 1g 4%

Sugars 2g

Protein 41g




% Daily Value

Total Fat 13g 20%


Trans Fat 0g




Sodium 510mg 21%



Sugars 2g

Protein 43g


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APPLE CRiSP WiTH CRUMb ToPPinG RECiPE & nUTRiTion FACTS

4 medium tart cooking apples; peeled, cored and sliced (4 cups)

¾ cup packed brown sugar

½ cup Gold Medal® all-purpose flour (use ¼ cup Kretschmer Wheat Germ in place of ¼ cup flour)

½ cup quick-cooking or old-fashioned oats

⅓ cup butter or margarine, softened

¾ teaspoon ground cinnamon

¾ teaspoon ground nutmeg

Cream or ice cream, if desired

DIreCTIONS:

1. Heat oven to 375° F. Grease bottom and sides of 8 x 8-inch pan with shortening.

2. Spread apples in pan. In medium bowl, stir remaining ingredients except cream until well mixed; sprinkle over apples.

3. Bake about 30 minutes or until topping is golden brown and apples are tender when pierced with a fork. Serve warm with cream or ice cream.

Makes 6 servings

Apple Crisp: Crumb Topping on Something Sweet

Apple Crisp without Kretschmer Wheat Germ

Apple Crisp with Kretschmer Wheat Germ



% Daily Value

Total Fat 11g 17%


Trans Fat 0g



Cholesterol 25mg 8%

Sodium 10mg 0%



Sugars 40g

Protein 2g




% Daily Value

Total Fat 11g 17%


Trans Fat 0g



Cholesterol 25mg 8%

Sodium 10mg 0%



Sugars 40g

Protein 3g


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STUFFinG RECiPE & nUTRiTion FACTS

¼ cup (½ stick) butter

½ cup chopped celery

½ cup chopped onion

1 package (8 ounces) unseasoned stuffing mix (add in additional ½ cup Kretschmer Wheat Germ)

2 cups chicken broth

1½ teaspoons McCormick® Poultry Seasoning

DIreCTIONS:

1. Preheat oven to 350° F.

2. Melt butter in large skillet over medium heat. Add celery and onion; cook and stir 5 minutes. Stir in stuffing mix. Add chicken broth and poultry seasoning; toss gently.

3. Spoon into lightly greased 2-quart baking dish.

4. Bake 30 minutes or until heated through and lightly browned.

Makes 6 (²∕³-cup) servings

Stuffing

Stuffing without Kretschmer Wheat Germ

Stuffing with Kretschmer Wheat Germ

Nutrition FactsServing Size: 2/3 cup (153g)Servings Per Recipe: 4 cups


% Daily Value

Total Fat 12g 18%


Trans Fat 0g



Cholesterol 20mg 7%

Sodium 790mg 33%


Dietary Fiber 1g 4%

Sugars 2g

Protein 5g

Vitamin A 8% Vitamin C 2%Calcium 2% Iron 6%Vitamin E 4% Thiamin 4%Folate 6% Phosphorus 8%Magnesium 2%

Nutrition FactsServing Size: 2/3 cup (162g)Servings Per Recipe: 4 cups


% Daily Value

Total Fat 13g 20%


Trans Fat 0g



Cholesterol 20mg 7%

Sodium 790mg 33%



Sugars 2g

Protein 7g

Vitamin A 8% Vitamin C 2%Calcium 2% Iron 10%Vitamin E 15% Thiamin 10%Folate 20% Phosphorus 15%Magnesium 10%

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FRoZEn FRUiT SMooTHiE RECiPE & nUTRiTion FACTS

1 frozen banana, peeled and sliced

2 cups frozen strawberries, raspberries or cherries

1 cup milk

½ cup plain or vanilla yogurt

½ cup freshly squeezed orange juice

2 to 3 tablespoons honey, or to taste

¼ cup Kretschmer Wheat Germ

DIreCTIONS:

1. Put all ingredients in a blender and process until smooth.

2. Pour into glasses and serve.

Makes 2 servings

Frozen Fruit Smoothie

Smoothie without Kretschmer Wheat Germ

Smoothie with Kretschmer Wheat Germ



% Daily Value

Total Fat 6g 9%


Trans Fat 0g



Cholesterol 20mg 7%

Sodium 85mg 4%



Sugars 45g

Protein 8g




% Daily Value

Total Fat 7g 11%


Trans Fat 0g



Cholesterol 40mg 7%

Sodium 85mg 4%



Sugars 46g

Protein 9g


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EASY MEATLoAF RECiPE & nUTRiTion FACTS

1½ pounds ground beef

1 egg

1 onion, chopped

1 cup milk

1 cup dried bread crumbs or cracker crumbs (replace 1 cup bread crumbs with Kretschmer Wheat Germ)

Salt and pepper to taste

2 tablespoons brown sugar

2 tablespoons prepared mustard

⅓ cup ketchup

DIreCTIONS:

1. Preheat oven to 350°F.

2. In large bowl, combine the beef, egg, onion, milk and bread or cracker crumbs. Season with salt and pepper to taste and place in lightly greased 5 x 9-inch loaf pan, or form into a loaf and place in lightly greased 9 x 13-inch baking dish.

3. In separate small bowl, combine brown sugar, mustard and ketchup. Mix well and pour over meatloaf.

4. Bake for 1 hour.

Makes 8 servings

Easy Meatloaf

Meatloaf without Kretschmer Wheat Germ

Meatloaf with Kretschmer Wheat Germ



% Daily Value

Total Fat 15g 23%


Trans Fat 1g




Sodium 450mg 19%


Dietary Fiber 1g 4%

Sugars 9g

Protein 20g




% Daily Value

Total Fat 7g 23%


Trans Fat 1g




Sodium 350mg 15%


Dietary Fiber 2g 8%

Sugars 9g

Protein 21g


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MEATbALLS RECiPE & nUTRiTion FACTS

1 pound ground beef (or ground turkey)

½ to ⅔ cup dry bread crumbs (can also use seasoned crumbs) (replace ½ cup bread crumbs with ½ cup Kretschmer Wheat Germ)

¼ cup milk

¼ to ¾ teaspoon salt (optional)

½ teaspoon Worcestershire sauce

1 small onion, chopped (about ¼ cup)

1 egg

DIreCTIONS:

1. Combine all ingredients and shape into 20 to 24 meatballs (1 to 1½ inches each).

2. To oven bake: Place in ungreased 9 x 13-inch pan (line it with foil for easier clean-up).

3. Bake 20 to 25 min or until light brown and cooked through; turn meatballs halfway through, if desired, to help maintain a round shape.

Meatballs

Meatballs without Kretschmer Wheat Germ

Meatballs with Kretschmer Wheat Germ

Nutrition FactsServing Size: 4 meatballs (139g)Servings Per Recipe: 5


% Daily Value

Total Fat 16g 25%


Trans Fat 1g




Sodium 280mg 12%


Dietary Fiber 1g 4%

Sugars 2g

Protein 20g


Nutrition FactsServing Size: 4 meatballs (138g)Servings Per Recipe: 5


% Daily Value

Total Fat 16g 25%


Trans Fat 1g




Sodium 200mg 8%


Dietary Fiber 2g 8%

Sugars 2g

Protein 21g
