Wheat germ can be found in nearly any healthfood store and many grocery stores. Many people pick up the jar and give it a glance but are not really sure what it is or what to do with it. For this reason it has had a reputation for being so-called "health nut" fare.
Upon closer examination of what wheat germ is, where it comes from, what it can be used for and what a nutritonal powerhouse it is, some may be reconsidering adding this tiny little grain speck to their diet.
So What Exactly Is Wheat Germ?
The word "germ" scares some people because they assume it has something to do with bacteria. In this case the word "germ" is derived from the germination process. Basically, wheat germ is the endosperm of the wheat kernel; the portion that sprouts into wheat grass.
It comprises a very small percentage of the wheat kernel and yet is very high in protein. Comparatively, wheat germ is 28 percent protein, which is higher than any other grain product and even higher than some meat products.
The Vitamin and Mineral Content of Wheat Germ
Besides its impressive store of protein which the body needs for building and repairing muscle tissue, wheat germ also contains a wealth of other beneficial vitamins and minerals. It is rich in antioxidants which help fight cancer, heart disease and aging.
Potassium and iron can be found in abundance in wheat germ. Some research suggests that it actually is the highest source of these two vital nutirients. A 3.5 ounce portion of wheat germ contains 827 mg of potassium and 9.5 mg of iron. It is also a significant source of phosphorus, vitamin E, lecithin, zinc, B vitamins, calcium, magnesium, selenium and riboflavin.
What To Do With Wheat Germ
There is almost no end to the ways in which to incorporate wheat germ into the diet. It can be added to nearly anything. Wheat germ is typically sold toasted or untoasted. The toasted variety has a sweet, nuttier taste than the raw. Many pre-made whole grain breads and cereals already contain wheat germ.
For baking, wheat germ is ideal to add to muffins and quick breads. Simply replace a small portion of the flour with wheat germ. It can be added to any hot cereal such as cooked oats, rice bran, wheat bran or oat bran and enhances both the flavor and nutritional content. Don't hesitate to stir into rice pilaf, pasta or even mixed into meatloaf or meat balls.
Wheat germ also makes a wonderful addition to smoothies. Body builders and athletes often use it to boost protein in after work out shakes. Stir into yogurt for a crunchy, nutty texture. Mix up a batch of homemade granola and spike up the nutrition with a hearty amount of wheat germ. Just remember to store wheat germ in the refrigerator after opening to prevent rancidity.
However it is used, wheat germ is a powerful superfood that is packed with healthy properties. It is not gluten-free however and is therefore not suitable for celiac diets. Look for wheat germ in the cereal aisle of most grocery stores and in bulk at health food stores.
Jill Anderson - Cooking has always been my hobby and I began entering national cooking contests in my 20's. After winning second place in the state of ...
