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Wheat Germ: It Does the Body Good

To me "wheat germ" is synonymous with the 70s and macramé. After reading the nutritional profile on wheat germ, I realize now that I have been selling germ short.

Wheat germ is truly a super food; it is high in nutrients since it is the embryo of the wheat grain and its job is to nourish the growing plant. So it makes sense that this embryonic "germ" is only about two to three percent of the entire wheat kernel, but contains 23 nutrients! Sadly though, wheat germ is considered a waste product and is discarded after wheat is milled into white flour. Just add that onto the list of reasons why I am not so fond of white flour. Once the germ is removed, the wheat kernel is just starch. How nutritionally lonely.

An ounce of wheat germ contains four grams of fiber and eight grams of protein. It is high in iron, potassium and vitamins B1 and B3, as well as vitamin E. Wheat germ is also high in the minerals in magnesium and zinc.

You can find toasted wheat germ or raw wheat germ at health food stores, in the bulk bins of grocery stores, or online. It has a delicate, nutty, slightly sweet flavor and is often used as an ingredient in cereals. You can substitute a 1/2 cup of regular flour with wheat germ when baking. It is also great sprinkled over yogurt with fruit in the morning, but don't limit your germ to just baked goods. You can try it in a casserole or meatloaf or use wheat germ as a substitute for bread crumbs. Wheat germ will go rancid quickly, so keep it refrigerated. You can also freeze germ and thaw it as you need it.

And you, are you hip to the germ? Tell me in the comments section below how you work wheat germ into your diet.


Join The Conversation
xkaryx xkaryx 8 years
I mix some wheat germ into my soy yogurt, also use it on pancakes, waffles, use a little on muffins or cupcakes to add more nutrition etc... In soups or casseroles, wow I think the uses are infinite.! xD
mikanikah mikanikah 9 years
I use it for all the things already mentioned AND I use it to thicken stews,chilli and gravy.
uptown_girl uptown_girl 9 years
Crap, I didn't know it spoiled quickly! I bought some back in the fall for a recipe I found in Publix's Greenwise publication (Banana bars, SOOO good). I only used a couple Tbs, so now I'm bummed to learn it spoils! I'll throw it out and buy some more, only this time I'll keep it in the fridge.
bluesuze bluesuze 9 years
I bought it awhile ago, but where I shop it was only available in a giant jar. I put it in the fridge and used it a few times in meatloaf, but I think it spoiled pretty quickly.
Dori Dori 9 years
When I started adding ground falxseed to my oatmeal recently, I thought "hey, this reminds me of the wheat germ my grandma used to mix with her brewer's yeast back in the '70's!" My question: Can I mix flaxseed with wheat germ? Or is that just too healthy? Also, Fit, what the heck is Brewer's yeast?!
angelina8023 angelina8023 9 years
I am currently working on starting an all natural dog treat company. I started putting wheat germ into a few of my recipes and the digestive problems with my dog have stopped. Not only is it good for us but my dog Sancho is benefiting from it as well:)
kang kang 9 years
Makes a great substitute for bread crumbs in recipes.
wackdoodle wackdoodle 9 years
My dad used to keep wheat germ in the pantry to sprinkle on his cereal and I would take the jar pull it in a bowl or on my yogurt and eat it all. I was a wheat germ junkie as a child. He thought it was hilarious. I just thought it was yummy.
GrapeBubbleGum GrapeBubbleGum 9 years
mmmm, i love the toasted kind. i eat it in my oatmeal, yogurt...and sometimes just plain.
laurini laurini 9 years
I add it to everything! Cereal, oatmeal, yogurt, meatballs, meatloaf, pancakes, waffles, even cookies!
laluna27 laluna27 9 years
I LOVE WHEATGERM - its the best in the summer with some plain yogurt, fresh berries, and a drizzle of honey...YUM!
BCeliberti BCeliberti 9 years
I usually add wheat germ to my cereal in the morning, either oatmeal or cheerios. I love the nutty flavor!
lil-l lil-l 9 years
Love Wheat Germ! On top of yogurt. Add Into smoothies. On top of cream of wheat. On top of ice cream! :)
erinlikestoplay erinlikestoplay 9 years
I add it to my morning smoothie.
aimeeb aimeeb 9 years
Hmmm someday I will have to try this...
lrgoldman34 lrgoldman34 9 years
To be honest, I've never tried wheat germ but the way you explain it makes me want to. I think I'm going to head down the street to Whole Foods and pick some up. I could sprinkle it inmy morning oatmeal...yogurt sounds good too. Thanks!
aanyanka aanyanka 9 years
I put 2-4 tablespoons of raw wheat germ in my fruit smoothies every morning.
Lovely_1 Lovely_1 9 years
Wheat :feedme: !!! I see a lot of it where I live!
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