Build a Better Breakfast with Wheat Germ

By Susan Engdahl –

A healthful breakfast kick-starts the metabolism and provides an energy boost, but is your breakfast doing all it can?

To build a better breakfast, meet Kretschmer Wheat Germ.

Wheat sometimes gets a bad rap due to pop culture’s attitudes on gluten; however, this is the nutrition-packed truth. As a superfood and one of the Mayo Clinics top 10 health foods, wheat germ is the healthiest part of the wheat kernel – the vitamin and mineral rich part that sprouts a new plant.

At only 50 calories per 2-tablespoon serving, wheat germ delivers a punch of protein and vital nutrients, as well as adding a delicious nutty crunch to any breakfast recipe. As we age, our eyesight begins to diminish. Wheat germ is an excellent source of Vitamin E (20% of your daily value!), which can help promote eye health and may even lower the rate of cataracts. As a fat-soluble antioxidant, Vitamin E helps to protect cells and tissues from damage.

Beyond Vitamin E, wheat germ is a great source of other key nutrients, including:

• Folic Acid: This B vitamin helps make healthy new cells to protect against certain cancers.
• Magnesium: This mineral can help keep your heart, bones and immune system strong. Studies have shown that magnesium can slash the risk of type 2 diabetes.
• Thiamin: As a B vitamin, Thiamin, helps convert carbohydrates into energy. It’s also used to support the proper functioning of the heart, muscles and nervous system.
• Phosphorous: Working with calcium to maintain strong bones and teeth, this mineral is recommended for the growth, maintenance and repair of all tissues.
• Zinc: The body uses this mineral for hundreds of functions. Some people take Zinc to fight off bacteria and viruses such as pneumonia and other infections.

For women over 50, Kretschmer Wheat Germ is the perfect kitchen companion in the morning! It mixes effortlessly into numerous recipes, but here are a few options for tasty yet nutritious summer breakfasts from a smoothie to muffins.

So sprinkle it, blend it and bake it in to take your breakfast from good to better.

Double Berry Banana Smoothie

Makes 2 (8 oz.) Servings

Ingredients:

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)

Instructions:

1. Place all ingredients in blender and blend on high speed about one minute or until smooth.
2. Pour into two glasses and, if desired, sprinkle with additional wheat germ. 

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

Raspberry Walnut Muffins

Makes 24 Muffins 

Ingredients:

1-cup walnuts

2-cups all-purpose flour

2 tablespoons baking powder

1-cup Kretschmer Original Toasted Wheat Germ

1/2 cup (1 stick) unsalted butter, melted

1/2-cup plain low-fat yogurt

3/4-cup sugar

2 large eggs

1/2-cup whole milk

1-cup frozen raspberries broken into small pieces

2 tablespoons turbinado or raw sugar

Instructions:

1. Preheat oven to 350° F. Line 24 muffin cups with paper liners.
2. Process 1-cup walnuts in a food processor until finely ground.
3. Pour walnuts into large bowl and add flour, baking powder and Kretschmer Original Toasted Wheat Germ.
4. In another small bowl, add melted butter, yogurt, sugar and eggs. Whisk until well blended.
5. Pour yogurt mixture into bowl with flour mixture and stir lightly until almost combined. Add milk and stir again until just combined. Fold in raspberries.
6. Divide mixture evenly into 24 prepared muffin cups. Sprinkle with sugar.
7. Bake for 18 to 20 minutes or until toothpick inserted in the center comes out clean and tops are lightly browned.

Susan Engdahl is a senior associate brand manager for Kretschmer Wheat Germ. Packed with nutrients, protein and fiber, Kretschmer Wheat Germ—produced proudly in Manhattan, Kansas—is making headlines as one of healthiest foods on the planet. Kretschmer products are part of Continental Mills, a company dedicated to healthy eating, located in Tukwila, Wash. Engdahl holds a BBA from Texas A&M University and a MBA from University of Georgia.