usage and substitution guide
TRANSCRIPT
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
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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
Amount Per Serving:Calories: 140Calories From Fat: 20
% Daily Value
Total Fat 2.5g 4%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 140mg 6%
Total Carbohydrate 24g 8%
Dietary Fiber 4g 16%
Sugars 2g
Protein 6g
Vitamin A 15% Vitamin C 10%Calcium 10% Iron 50%Vitamin E 20% Thiamin 40%Folate 60% Phosphorus 20%Magnesium 20% Zinc 35%
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Nutrition FactsServing Size: (123g)Servings Per Recipe: 1
Amount Per Serving:Calories: 70Calories From Fat: 35
% Daily Value
Total Fat 4g 6%
Saturated Fat 2.5g 13%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 15mg 5%
Sodium 55mg 2%
Total Carbohydrate 6g 2%
Dietary Fiber 0g 0%
Sugars 6g
Protein 4g
Vitamin A 2% Vitamin C 2%Calcium 15% Iron 0%Vitamin E 0% Thiamin 2%Folate 2% Phosphorus 10%Magnesium 4% Zinc 4%
Nutrition FactsServing Size: (136g)Servings Per Recipe: 1
Amount Per Serving:Calories: 120Calories From Fat: 45
% Daily Value
Total Fat 5g 8%
Saturated Fat 2.5g 13%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 15mg 5%
Sodium 55mg 2%
Total Carbohydrate 12mg 4%
Dietary Fiber 2g 8%
Sugars 7g
Protein 7g
Vitamin A 2% Vitamin C 2%Calcium 15% Iron 6%Vitamin E 20% Thiamin 10%Folate 20% Phosphorus 20%Magnesium 15% Zinc 15%
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
Amount Per Serving:Calories: 70Calories From Fat: 50
% Daily Value
Total Fat 6g 9%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 3.5g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 4%
Sugars 0g
Protein 2g
Vitamin A 0% Vitamin C 0%Calcium 4% Iron 2%Vitamin E 15% Thiamin 2%Folate 2% Phosphorus 6%Magnesium 8% Zinc 2%
Nutrition FactsServing Size: 2 Tablespoons (13g)Servings Per Recipe: 1
Amount Per Serving:Calories: 50Calories From Fat: 10
% Daily Value
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 6mg 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 3g
Vitamin A 0% Vitamin C 0%Calcium 0% Iron 6%Vitamin E 20% Thiamin 10%Folate 20% Phosphorus 10%Magnesium 10% Zinc 10%
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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
Amount Per Serving:Calories: 90Calories From Fat: 80
% Daily Value
Total Fat 8g 12%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 300mg 13%
Total Carbohydrate 3g 1%
Dietary Fiber 0g 0%
Sugars 2g
Protein 0g
Vitamin A 0% Vitamin C 0%Calcium 4% Iron 2%Vitamin E 8% Thiamin 0%Folate 0% Phosphorus 0%Magnesium 0% Zinc 0%
Nutrition FactsServing Size: 2 Tablespoons (33g)Servings Per Recipe: 1
Amount Per Serving:Calories: 100Calories From Fat: 80
% Daily Value
Total Fat 9g 14%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 300mg 13%
Total Carbohydrate 5mg 2%
Dietary Fiber 1g 4%
Sugars 3g
Protein 1g
Vitamin A 0% Vitamin C 0%Calcium 0% Iron 2%Vitamin E 10% Thiamin 2%Folate 6% Phosphorus 2%Magnesium 2% Zinc 2%
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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
Amount Per Serving:Calories: 200Calories From Fat: 80
% Daily Value
Total Fat 9g 14%
Saturated Fat 5g 25%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 40mg 13%
Sodium 230mg 10%
Total Carbohydrate 26g 9%
Dietary Fiber 1g 4%
Sugars 9g
Protein 3g
Vitamin A 6% Vitamin C 0%Calcium 10% Iron 6%Vitamin E 0% Thiamin 10%Folate 10% Phosphorus 8%Magnesium 2% Zinc 2%
Nutrition FactsServing Size: 1 muffin (63g)Servings Per Recipe: 12
Amount Per Serving:Calories: 190Calories From Fat: 80
% Daily Value
Total Fat 9g 14%
Saturated Fat 5g 25%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 40mg 13%
Sodium 230mg 10%
Total Carbohydrate 22g 7%
Dietary Fiber 2g 8%
Sugars 10g
Protein 4g
Vitamin A 6% Vitamin C 0%Calcium 10% Iron 8%Vitamin E 15% Thiamin 15%Folate 20% Phosphorus 15%Magnesium 8% Zinc 8%
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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
Amount Per Serving:Calories: 120Calories From Fat: 40
% Daily Value
Total Fat 4.5g 7%
Saturated Fat 2.5g 13%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1.5g
Cholesterol 40mg 13%
Sodium 230mg 10%
Total Carbohydrate 26g 5%
Dietary Fiber 0g 0%
Sugars 3g
Protein 3g
Vitamin A 4% Vitamin C 0%Calcium 8% Iron 6%Vitamin E 0% Thiamin 10%Folate 10% Phosphorus 8%Magnesium 2% Zinc 2%
Nutrition FactsServing Size: 1 pancake (55g)Servings Per Recipe: 12
Amount Per Serving:Calories: 110Calories From Fat: 45
% Daily Value
Total Fat 5g 8%
Saturated Fat 2.5g 13%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.5g
Cholesterol 40mg 13%
Sodium 250mg 10%
Total Carbohydrate 13g 4%
Dietary Fiber 1g 4%
Sugars 4g
Protein 4g
Vitamin A 4% Vitamin C 0%Calcium 8% Iron 6%Vitamin E 10% Thiamin 10%Folate 15% Phosphorus 10%Magnesium 6% Zinc 6%
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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
Amount Per Serving:Calories: 370Calories From Fat: 110
% Daily Value
Total Fat 13g 20%
Saturated Fat 5g 25%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 3.5g
Cholesterol 170mg 57%
Sodium 610mg 25%
Total Carbohydrate 20g 20%
Dietary Fiber 1g 4%
Sugars 2g
Protein 41g
Vitamin A 10% Vitamin C 0%Calcium 8% Iron 6%Vitamin E 4% Thiamin 10%Folate 10% Phosphorus 8%Magnesium 15% Zinc 2%
Nutrition FactsServing Size: 1 (220g)Servings Per Recipe: 4
Amount Per Serving:Calories: 370Calories From Fat: 120
% Daily Value
Total Fat 13g 20%
Saturated Fat 5g 25%
Trans Fat 0g
Polyunsaturated Fat 2.5g
Monounsaturated Fat 3.5g
Cholesterol 170mg 57%
Sodium 510mg 21%
Total Carbohydrate 16g 5%
Dietary Fiber 3g 12%
Sugars 2g
Protein 43g
Vitamin A 10% Vitamin C 10%Calcium 4% Iron 15%Vitamin E 25% Thiamin 25%Folate 30% Phosphorus 50%Magnesium 25% Zinc 20%
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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
Nutrition FactsServing Size: 1 (179g)Servings Per Recipe: 6
Amount Per Serving:Calories: 320Calories From Fat: 100
% Daily Value
Total Fat 11g 17%
Saturated Fat 7g 35%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 3g
Cholesterol 25mg 8%
Sodium 10mg 0%
Total Carbohydrate 57g 19%
Dietary Fiber 4g 16%
Sugars 40g
Protein 2g
Vitamin A 8% Vitamin C 10%Calcium 4% Iron 6%Vitamin E 2% Thiamin 6%Folate 6% Phosphorus 2%Magnesium 2% Zinc 2%
Nutrition FactsServing Size: 1 (178g)Servings Per Recipe: 6
Amount Per Serving:Calories: 320Calories From Fat: 100
% Daily Value
Total Fat 11g 17%
Saturated Fat 7g 35%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 25mg 8%
Sodium 10mg 0%
Total Carbohydrate 55g 18%
Dietary Fiber 5g 20%
Sugars 40g
Protein 3g
Vitamin A 8% Vitamin C 10%Calcium 4% Iron 8%Vitamin E 10% Thiamin 8%Folate 10% Phosphorus 6%Magnesium 6% Zinc 4%
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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
Amount Per Serving:Calories: 170Calories From Fat: 110
% Daily Value
Total Fat 12g 18%
Saturated Fat 6g 30%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 4g
Cholesterol 20mg 7%
Sodium 790mg 33%
Total Carbohydrate 11g 4%
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
Amount Per Serving:Calories: 200Calories From Fat: 110
% Daily Value
Total Fat 13g 20%
Saturated Fat 6g 30%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 20mg 7%
Sodium 790mg 33%
Total Carbohydrate 15g 5%
Dietary Fiber 3g 12%
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
Nutrition FactsServing Size: (474g)Servings Per Recipe: 2
Amount Per Serving:Calories: 310Calories From Fat: 60
% Daily Value
Total Fat 6g 9%
Saturated Fat 3.5g 18%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1.5g
Cholesterol 20mg 7%
Sodium 85mg 4%
Total Carbohydrate 60g 60%
Dietary Fiber 5g 20%
Sugars 45g
Protein 8g
Vitamin A 10% Vitamin C 160%Calcium 25% Iron 8%Vitamin E 4% Thiamin 10%Folate 15% Phosphorus 20%Magnesium 15% Zinc 8%
Nutrition FactsServing Size: (481g)Servings Per Recipe: 2
Amount Per Serving:Calories: 330Calories From Fat: 60
% Daily Value
Total Fat 7g 11%
Saturated Fat 3.5g 18%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.5g
Cholesterol 40mg 7%
Sodium 85mg 4%
Total Carbohydrate 63g 21%
Dietary Fiber 6g 24%
Sugars 46g
Protein 9g
Vitamin A 10% Vitamin C 160%Calcium 25% Iron 10%Vitamin E 15% Thiamin 15%Folate 25% Phosphorus 25%Magnesium 20% Zinc 15%
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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
Nutrition FactsServing Size: (166g)Servings Per Recipe: 8
Amount Per Serving:Calories: 300Calories From Fat: 140
% Daily Value
Total Fat 15g 23%
Saturated Fat 6g 30%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 85mg 28%
Sodium 450mg 19%
Total Carbohydrate 19g 6%
Dietary Fiber 1g 4%
Sugars 9g
Protein 20g
Vitamin A 4% Vitamin C 4%Calcium 8% Iron 15%Vitamin E 2% Thiamin 15%Folate 6% Phosphorus 20%Magnesium 8% Zinc 30%
Nutrition FactsServing Size: (166g)Servings Per Recipe: 8
Amount Per Serving:Calories: 290Calories From Fat: 140
% Daily Value
Total Fat 7g 23%
Saturated Fat 6g 30%
Trans Fat 1g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 6g
Cholesterol 85mg 28%
Sodium 350mg 15%
Total Carbohydrate 15g 5%
Dietary Fiber 2g 8%
Sugars 9g
Protein 21g
Vitamin A 4% Vitamin C 4%Calcium 6% Iron 15%Vitamin E 25% Thiamin 15%Folate 25% Phosphorus 30%Magnesium 15% Zinc 35%
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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
Amount Per Serving:Calories: 270Calories From Fat: 140
% Daily Value
Total Fat 16g 25%
Saturated Fat 6g 30%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 100mg 33%
Sodium 280mg 12%
Total Carbohydrate 10g 3%
Dietary Fiber 1g 4%
Sugars 2g
Protein 20g
Vitamin A 2% Vitamin C 2%Calcium 6% Iron 15%Vitamin E 2% Thiamin 10%Folate 6% Phosphorus 20%Magnesium 6% Zinc 30%
Nutrition FactsServing Size: 4 meatballs (138g)Servings Per Recipe: 5
Amount Per Serving:Calories: 260Calories From Fat: 140
% Daily Value
Total Fat 16g 25%
Saturated Fat 6g 30%
Trans Fat 1g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 6g
Cholesterol 100mg 33%
Sodium 200mg 8%
Total Carbohydrate 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 21g
Vitamin A 2% Vitamin C 2%Calcium 6% Iron 15%Vitamin E 2% Thiamin 10%Folate 6% Phosphorus 20%Magnesium 6% Zinc 30%