How to Cook With Wheat Germ

by Glenda Taylor

Sprouted wheat germ seeds in a bowl with a sprig of mint.

Mizina/iStock/Getty Images

Wheat germ, the tiny center of the wheat kernel, packs a healthy and tasty punch when added to everyday foods. High in nutrition, wheat germ offers 20 percent of the Daily Value of vitamin E and folic acid and 26 percent of the Daily Value of dietary fiber. It’s also a beneficial source of thiamin, magnesium, zinc and phosphorus.

Make your own whole wheat flour substitute by combining 2 tablespoons of wheat germ with 7/8 cup of all-purpose flour. Mix and use the flour as you would in any recipe calling for whole wheat flour.

Add a tablespoon of wheat germ to your hot cereal before cooking or use it raw as a topping for prepared hot oatmeal or farina breakfast cereals. Wheat germ adds texture as well as nutrition.

Boost the fiber content of your home-baked breads and rolls by adding 2 or 3 tablespoons of wheat germ to your dough and kneading it in before baking. In addition, try brushing the top of your bread loaf with melted butter and sprinkle on wheat germ before baking.

Substitute half of the breadcrumbs with wheat germ in your meatball or meatloaf recipes. The wheat germ will add nutrition and a slightly nutty taste to your favorite meat mixtures. Try adding one teaspoon of wheat germ and your favorite seasonings, per patty, to uncooked ground beef and grill as desisred for hamburgers.

Mix a couple of tablespoons of wheat germ with cooked sausage or ground beef fillings for use in lasagna, tacos, enchiladas and other meat-based casseroles for a healthy addition to your main courses.

Blend wheat germ with your favorite breading mixture when coating meat or vegetables before baking or frying.

Tips

  • In addition to cooking, add a spoonful of wheat germ to a breakfast smoothie or try sprinkling some over ice cream or yogurt for a tasty and healthy topping.

Photo Credits

  • Mizina/iStock/Getty Images

About the Author

Glenda Taylor is a contractor and a full-time writer specializing in construction writing. She also enjoys writing business and finance, food and drink and pet-related articles. Her education includes marketing and a bachelor's degree in journalism from the University of Kansas.