Let's face it! Wheat germ is the magical ingredient to maintain good
health. It is a great source of complex carbohydrates, folic acid and
protein. No wonder most athletes and bodybuilders consume wheat germ for its protein content. It also provides Vitamin E that is needed for muscle function, a healthy reproductive system and nerves. It helps protect every cell in the body from the effects of free radical damage which in turn helps reduce the chances of cancer cell formation.
And what's more! Wheat germ contains nearly every B vitamin needed for the brain and nervous system functioning and may help elevate mood by preventing stress, anxiety and depression. It also boosts the body's metabolism, increasing in the production of red blood cell synthesis and energy levels. The good news is it contains a powerful antioxidant that is not destroyed by cooking. Not only does wheat germ provide a healthy alternative to eating chicken and red meat for the protein; but it is also packed with other health promoting nutrients. The concentrated fat, found in wheat germ is primarily made up of omega 3 and omega 6 essential fatty acids.
Cooking with Wheat germ is simple, nutritious and almost effortless.
It makes an undetectable addition to a myriad of dishes. You could
choose to add it to soups and salads or while baking your bread,
cookies, waffles and cakes or just sprinkle over cereals, yogurts or
deserts as a topping. Breads baked with wheat germ usually have a
soft, springy center. When used in homemade meatloaf and burgers, it acts as a binder without interfering with the flavor. It can also be
mixed with herbs or spices and used as a coating on chicken or fish
fillets instead of breadcrumbs.
So, cook with it to create healthy meals or add it to your cereals or
shakes. All you need for your daily intake of vitamins, fiber,
minerals and omega 3 is just one tablespoon of the phenomenal Wheatgerm.
Wheat germ Facts
1. Wheat germ helps to lower high blood pressure.
2. Wheat germ oil is very high in vitamin E.
3. It contains B vitamin including vitamin B1 (thiamin), vitamin B2
(riboflavin), vitamin B3 (niacin), vitamin B6, pantothenic acid and
4. Wheat germ is considered an excellent source of fiber.
5. It gives our body the goodness of calcium, iron, phosphorous,
magnesium, sodium, potassium and zinc along with traces of copper,
selenium and manganese
Wheat germ and Beauty
- Wheat germ and Apple Mask: Mix together 1tbsp each of wheat germ and
apple sauce into a smooth paste. Apply to face and neck and gently
wipe off with a damp cloth after 15 minutes. Rinse your face with
plenty of warm water.
- Wheat germ and Carrot Mask: Mix together 4tbsp of wheat germ oil
with 2tbsp each of carrot juice, honey and yoghurt. If too runny,
adjust the consistency by adding 1tsp of Fullers Eath (multani mitti).
Apply to face and neck and gently rinse with warm water after 20
- Its Vitamin E content maintains the skins elasticity and reduces the
effects of ageing.
- It contains Vitamins B1 and B3 which are very important to maintain
healthy hair and skin.
- It's one of the best sources of folic acid.
Did You Know!
1. Wheat germ is a very small part of the grain of wheat.
2. The germ is the part of the wheat kernel that germinates and turns
into a plant. The majority of the kernel's fat is found in wheat germ.
3. It is the most nutrient-rich part of the wheat.
4. It may help to reduce cholesterol levels in the blood.
5. Fresh wheat germ should smell something like toasted nuts, not musty.
6. Wheat germ is can be part of any weight-loss program.
Wheat Germ Cutlets
1 cup wheat germ (toasted)
1 cup soya flour
2 potatoes (boiled and mashed)
1 bunch of spinach (chopped)
1/2 bottle gourd (grated)
1 carrot (grated)
1 onion (finely chopped)
1/4 ginger (crushed)
5 flakes of garlic (crushed)
3 green chillies (finely chopped)
salt to taste
Squeeze excess water from bottle gourd and dab the spinach in a napkin
fold to remove moisture. Take potatoes in a large mixing bowl and add
all vegetables, garlic, chilies, ginger and salt. Sprinkle half soya
flour and wheat germ over ingredients and mix to form soft dough. Take
portions of mixture to form cutlets and refrigerate if needed. Make a
thin paste of the remaining soya flour, add a pinch of salt and keep
aside. Dip each cutlet in soya flour paste, and roll in remaining
wheat germ. Shallow-fry till golden brown and serve hot with mint
Wheat Germ Upma
1 1/2 cup cracked wheat
1 onion (finely chopped)
1 tomato (finely chopped)
1 1/2 tsp urad dal
1 tbsp coriander leaves (finely chopped)
1 lemon juice
1/2 tsp each mustard and cumin seeds
6 to 7 curry leaves
2 green chillies (finely chopped)
2 pinches Asafoetida powder
1/4 tsp turmeric powder
Salt to taste
1 tbsp oil
Heat oil in a pan, add the dal, seeds, curry leaves and chillies and
allow to crackle. Add onions and tomatoes and sauté till golden brown.
Add turmeric, salt, lemon juice and fresh coriander and mix. Add water
and cover and cook on low for 10mins. Once the water is bubbling hot,
add the cracked wheat and the wheat germ, mix well and let it cook
till moist and dry. Serve hot garnished with grated coconut or
coriander. Grated carrots and beans can also be added.
Wheat Germ Pancake
2 eggs (lightly beaten)
1/4 cup oil
2 cups buttermilk
2 tsps baking soda
1/2 cup toasted wheat germ
1/2 tsp salt
1 1/2 cups whole wheat pastry flour
Mix together the eggs, oil and buttermilk in a medium bowl. Add the
baking soda, wheat germ, salt and flour. Stir and mix together until
thoroughly blended. Heat oil in a frying pan over medium-high heat and
pour the batter, using approximately ¼ cup for each pancake. Add any
additional ingredients like berries, nuts or raisins to the mix at
this point. Once edges start to cook, flip the pancake and cook other
side until golden. Serve immediately.