flourpedia.com - Wheat germ is a fantastic product that’s chock-full of nutrients and full of toasted nutty goodness.
Many of us don’t know much about what wheat germ is and why it’s so
nutritious. So, let’s get up close and personal with wheat germ and see how it
can be incorporated into our daily diets.
The edible part of the wheat kernel contains three different parts: the bran, the germ and the endosperm. With these three components, whole grains offer the eater elements like fiber, complex carbohydrates, vitamins, minerals, fatty acids and antioxidants. When these nutrients work together, they are a powerhouse! However, when whole grains are refined, the bran and germ are stripped away, leaving only the starchy endosperm. The endosperm lacks the fiber that is in the bran and the nutrients that are in the germ.
Wheat germ health benefits abound, as it’s the heart of the wheat berry. Two tablespoons are just 45 calories with 1 gram of unsaturated fat and 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. It’s also is a cholesterol and sodium free food.
What Does Wheat Germ Taste Like?
It has a nutty and delightfully toasted taste and can be used as an addition to recipes to add nutrients, flavor and texture. With wheat germ, freshness is key, meaning you’ll want to keep yours in the refrigerator to maintain the nutrition and taste of our raw wheat germ and its natural oils.
How Do You Use Wheat Germ?
Wheat germ can be used in everything from casseroles to muffins. It can
even be used as a binder in meatloaf and to replace breadcrumbs. Once you get
used to using wheat germ, the possibilities are seemingly endless. Sprinkle it
over your morning yogurt as you head out the door, add it to smoothies or mix
it into a bowl of cold cereal and nut milk.
When you’re baking cookies, muffins and breads, you can use wheat germ to replace up to 1/2 cup of flour. You can also use it as a topping for cobblers and pies or as a breading for fish.
Complementary Ingredients and Dishes For Wheat Germ
- · casseroles
- · soups
- · stews
- · muffins
- · breads
- · meatloaf
- · meatballs
- · muesli
- · granola bars
- · veggie burgers
- · dog treats
- · fish and poultry coating
- · yogurt
- · smoothies
- · cold cereal
- · oatmeal
- · cookies
What Are Wheat Germ Substitutes?
If you are avoiding wheat germ, it’s best to avoid wheat bran, too (as it can bring forth some of the same health issues of wheat germ). Luckily, if you’re looking for a wheat germ substitute, there are quite a few at your disposal. Here are some of our favorites:
Ground Flax: Ground flax has a nutty flavor and dark color similar to wheat germ. It also contains omega-3 fatty acids (more so than wheat germ, actually). If you’re looking to use ground flax in the place of wheat germ, you can do so in equal amounts.
Ground Sunflower Seeds: Ground sunflower seeds add protein, texture and fiber to dishes and baked goods just as wheat germ does. They contain less carbs and more fat than wheat germ but have a similar amount of protein. Because of a higher fat content, you might want to be careful when dealing with doughs and baked goods.
Oat Bran: Oat bran is created from the outer shell of the oat
grain. It is similar in nutrition and texture to wheat germ and is also full of
protein, omega-3 fatty acids, calcium, fiber, B-vitamins and iron. Like wheat
germ, it’s somewhat crunchy and coarse.
Title : What Is Wheat Germ and Why Should I Be Eating It?
Originally Post At : www.bobsredmill.com
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