seasonal recipes | Kretschmer Wheat Germ
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Pumpkin Waffles with Wheat Germ

Pumpkin Waffles with Wheat Germ

Nutrition Facts

Serving Size: 1 waffle (198g)
Servings Per Recipe: 3
Amount Per Serving:
Calories 480
Calories From Fat 160
  • % Daily Value
  • Total Fat 19g 29%
  • Saturated Fat 2.5g 13%
  • Trans Fat 0g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 7g
  • Cholesterol 65mg 22%
  • Sodium 650mg 27%
  • Potassium 400mg 11%
  • Total Carbohydrate 65g 22%
  • Dietary Fiber 4g 16%
  • Sugars 26g
  • Protein 15g
  • Vitamin A 70% Vitamin C 2%
  • Calcium 20% Iron 25%
  • Vitamin E 50% Thiamin 20%
  • Folate 35% Phosphorus 25%
  • Magnesium 15% Zinc 20%

Spice up your morning routine with these quick and easy waffles. We added pumpkin for a delicious flavor treat and wheat germ for a nutritious boost that will get your day off to a great start.

Serves 3

1 cup Krusteaz Belgian Waffle Mix

1/2 cup Kretschmer Honey Crunch Wheat Germ

3/4 cup low-fat buttermilk

1/4 cup canned pumpkin

3 tablespoons vegetable oil

1/2 teaspoon cinnamon

1 egg

2 tablespoons brown sugar

Preheat waffle iron. If using a nonstick waffle iron, no oil is necessary. If using one that requires greasing, follow manufacturer’s instructions.

In large mixing bowl, whisk together all ingredients until combined. Add 1/3 of batter to center of preheated waffle iron, close lid and cook for 3 to 5 minutes or according to waffle maker instructions. Using a fork, gently remove waffle from iron. Serve waffles with maple syrup, jam or a sprinkle of powdered sugar.

Note: While cooking other waffles, keep prepared waffles warm in 200° F oven.

Recipe Type: 

Falling for Apples: 10 Ways to Create Delicious Dishes from the Season’s Bounty

Take advantage of fall's apple picking season by trying these delicious apple recipe ideas for breakfast, lunch, dinner and dessert.

Butternut Squash Soup with Wheat Germ

Butternut Squash Soup with Wheat Germ

Nutrition Facts

Serving Size: generous 1 cup (485g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 260
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 1.5g
  • Monounsaturated Fat 7g
  • Cholesterol 0mg 0%
  • Sodium 540mg 23%
  • Potassium 790mg 23%
  • Total Carbohydrate 35g 12%
  • Dietary Fiber 6g 24%
  • Sugars 10g
  • Protein 4g
  • Vitamin A 380% Vitamin C 70%
  • Calcium 10% Iron 15%
  • Vitamin E 35% Thiamin 20%
  • Folate 30% Phosphorus 15%
  • Magnesium 20% Zinc 8%

Get a delicious dose of vitamin A with this butternut squash soup. Make it ahead and take it along in a thermos for a healthy homemade lunch on the go.

Serves 4

2 1/2 pounds butternut squash, peeled and cubed (about 5 cups)

3 tablespoons olive oil, divided

1/2 teaspoon salt, divided

1 cup chopped leek, white and light green parts only

1/4 cup chopped shallots

1 tablespoon fresh thyme leaves

1/4 cup medium or dry sherry

1 quart low-sodium vegetable broth

1/4 teaspoon freshly ground black pepper

1/4 cup Kretschmer Honey Crunch Wheat Germ

Preheat oven to 400° F. Line baking sheet with foil. In large bowl toss squash with 1 tablespoon olive oil and 1/4 teaspoon salt. Place on baking sheet and roast for 25 minutes, stirring halfway through cooking time.

Meanwhile, heat remaining 2 tablespoons olive oil in 3-quart pot over medium-high heat. Add leeks and shallots, reduce heat to medium low and cook for 15 minutes, stirring often, until caramelized.

Remove squash from oven and add it to the leeks and shallots. Stir in thyme, sherry and broth. Bring to a boil, reduce heat to medium low and simmer, uncovered, for 30 minutes.

Remove from heat and blend using an immersion blender or blender until desired consistency. (If using a standard blender, let soup cool slightly before blending.) Reheat if desired. Stir in remaining salt and pepper and wheat germ. Serve immediately.

Recipe Type: 

Salmon with Lemon, Dill and Wheat Germ Sauce

Salmon with Lemon, Dill and Wheat Germ Sauce

Nutrition Facts

Serving Size: 1 piece of fish with 2 tablespoons sauce
Servings Per Recipe: 4
Amount Per Serving:
Calories 210
Calories From Fat 210
  • % Daily Value
  • Total Fat 10g 15%
  • Saturated Fat 1.5g 8%
  • Trans Fat 0g
  • Polyunsaturated Fat 3.5g
  • Monounsaturated Fat 4g
  • Cholesterol 65mg 22%
  • Sodium 120mg 5%
  • Potassium 580mg 17%
  • Total Carbohydrate 3g 1%
  • Dietary Fiber 0g 0%
  • Sugars 1g
  • Protein 25g
  • Vitamin A 2% Vitamin C 2%
  • Calcium 4% Iron 6%
  • Vitamin E 4% Thiamin 20%
  • Folate 10% Phosphorus 25%
  • Magnesium 10% Zinc 6%

This sauce can be served hot or cold. Use it as a cool dipping sauce for grilled salmon or top salmon with it before broiling.

Serves 4

1/2 cup 2 percent plain Greek yogurt

1 teaspoon fresh lemon juice

2 teaspoons Dijon mustard

1 1/2 tablespoons chopped fresh dill

1/4 teaspoon finely chopped garlic

1 tablespoon Kretschmer Original Toasted Wheat Germ

4 4-ounce fresh salmon filets

2 teaspoons vegetable oil, for grill or baking sheet

To make sauce, mix yogurt, lemon juice, mustard, dill, garlic and wheat germ in a bowl until thoroughly combined. Refrigerate until ready to use.

Meanwhile, to grill salmon either on the barbecue or in a grill pan, heat grill or pan until very hot. Brush grill or pan with vegetable oil. Brush both sides of salmon with thin coat of oil. Place fish skin side down on grill, reduce heat to medium, cover and cook without moving until skin side is brown, well marked and crisp, 3 to 5 minutes. (Try lifting fish gently with spatula after 3 minutes; if it doesn’t cleanly lift off, continue to cook, checking often, until it releases.) Flip fish and cook, covered, until centers of fillets are opaque, 2 to 6 minutes longer. Serve with prepared yogurt sauce on the side.

To broil salmon, preheat broiler. Line baking sheet with foil and lightly grease with oil. Place salmon filets on baking sheet. Evenly spread 2 tablespoons sauce over each piece of fish. Broil for 5 to 7 minutes or until desired doneness.

Note: When broiling, if the sauce is browning too fast and fish is not cooked through, move the baking sheet to the lowest rack in the oven to finish cooking the fish.

Summer Quinoa and Wheat Germ Salad

Summer Quinoa and Wheat Germ Salad

Nutrition Facts

Serving Size: 1 cup (205g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 290
Calories From Fat 150
  • % Daily Value
  • Total Fat 17g 26%
  • Saturated Fat 4.5g 23%
  • Trans Fat 0g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 9g
  • Cholesterol 15mg 5%
  • Sodium 340mg 14%
  • Potassium 410mg 12%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 4g 16%
  • Sugars 4g
  • Protein 9g
  • Vitamin A 20% Vitamin C 25%
  • Calcium 15% Iron 15%
  • Vitamin E 20% Thiamin 15%
  • Folate 25% Phosphorus 25%
  • Magnesium 25% Zinc 15%

Make this delicious summer salad for a light lunch or dinner side dish. Since quinoa is a complete protein, you don’t need to add an animal protein (like chicken, fish or beef) to make it a balanced meal. 

Makes 3/4 cup


1/4 cup lemon juice

1 1/2 teaspoons lemon zest

1/3 cup basil leaves, thinly sliced

3 tablespoons olive oil

1/8 teaspoon salt

1/8 teaspoon ground black pepper

1 1/2 teaspoons Dijon mustard


2/3 cup quinoa 

2 cups packed baby arugula

1 cup chopped tomato

1/2 cup crumbled feta cheese

1/4 cup Kretschmer Original Toasted Wheat Germ

To prepare dressing, combine all ingredients in a small bowl and mix vigorously until combined. Set aside.

Prepare quinoa according to package directions. (Some quinoa is pre-rinsed, while others need to be rinsed to remove the powdery residue. Check the label.) Cool to room temperature.

To make salad, lightly toss cooled quinoa, arugula, tomato, feta and wheat germ in a large bowl until thoroughly combined. Pour vinaigrette over salad and mix to evenly coat. Serve immediately or transfer to a sealable plastic container and chill until ready to serve. 

It’s Time for Gingerbread

Tired of the same old gingerbread recipes? Try these new fall and winter recipe ideas.

Gingerbread Cookies with Wheat Germ

Gingerbread Cookies with Wheat Germ

Nutrition Facts

Serving Size: 1 6-inch cookie (42g)
Servings Per Recipe: About 18
Amount Per Serving:
Calories 150
Calories From Fat 30
  • % Daily Value
  • Total Fat 3.5g 5%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 0.5g
  • Monounsaturated Fat 1.5g
  • Cholesterol 15mg 5%
  • Sodium 40mg 2%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 2g 8%
  • Sugars 13g
  • Protein 3g
  • Vitamin A 2% Vitamin C 0%
  • Calcium 2% Iron 8%
  • Vitamin E 8% Thiamin 4%
  • Folate 6% Phosphorus 4%
  • Magnesium 6% Zinc 4%

The whole family will love making these classic holiday cookies. The dough doesn’t need to be refrigerated and they’re on the healthier side, so you won’t feel like you’re over indulging when you eat one (or two). If you want to hang them on the tree, don’t forget to put a hole in the top before you bake them.

Serves about 18


2 tablespoons unsalted butter, melted

2 tablespoons canola or vegetable oil

1/4 cup molasses

1/4 cup light brown sugar

1/2 teaspoon baking soda

1 egg, beaten

1/2 cup Kretschmer Honey Crunch Wheat Germ

1 tablespoon ground ginger

2 1/4 cups whole wheat pastry flour, plus more for rolling out dough


1 cup confectioners’ sugar

1 tablespoon meringue powder

2 tablespoons warm water

To make cookie

Preheat oven to 350° F.

In large bowl, combine melted butter, oil, molasses, brown sugar and baking soda. Stir in egg. 

Add wheat germ, ground ginger and half of flour. Stir until combined. Slowly add remaining flour until dough is no longer sticky. (On dry days you may need less flour; on humid days you may need more.)

Sprinkle cutting board with flour and knead dough until smooth. Roll out dough, adding flour as necessary so dough does not stick. Cut into desired shapes.

Gather up the dough scraps and roll them out again to cut more cookies.

bake for 10 to 12 minutes until a light golden brown. Cool completely before icing.

To make icing:

In grease-free mixing bowl, combine sugar and meringue powder. Add water and beat until icing forms peaks (about 8 to 10 minutes with a heavy-duty mixer, 10 to 12 minutes with a handheld mixer.)

Keep icing covered with damp cloth while using it and store in an airtight container (it does not need refrigeration; beat at low speed before using again).

You can color icing by adding food coloring a little at a time.

Spoon icing into small sealable plastic bag. Seal bag and cut small piece of corner off. Pipe icing onto cookies.

Makes about 18 6-inch gingerbread people

Pumpkin Pie with Wheat Germ Crust

Pumpkin Pie with Wheat Germ Crust

Nutrition Facts

Serving Size: 1 slice (115g)
Servings Per Recipe: 10
Amount Per Serving:
Calories 220
Calories From Fat 100
  • % Daily Value
  • Total Fat 11g 17%
  • Saturated Fat 3g 15%
  • Trans Fat 0g
  • Polyunsaturated Fat 2g
  • Monounsaturated Fat 5g
  • Cholesterol 50mg 2%
  • Sodium 125mg 19%
  • Total Carbohydrate 26g 9%
  • Dietary Fiber 3g 20%
  • Sugars 11g
  • Protein 6g
  • Vitamin A 140% Vitamin C 4%
  • Calcium 8% Iron 10%
  • Vitamin E 20% Thiamin 10%
  • Folate 15% Phosphorus 15%
  • Magnesium 8% Zinc 8%

Thanksgiving just isn’t complete without a homemade pumpkin pie. By adding wheat germ and using whole wheat pastry flour, we’ve not only boosted the nutrients but added another tasty dimension to the crust. We’ve also reduced some of the saturated fat by substituting canola oil for some of the butter.

Serves 10


1/2 cup all-purpose flour

1/2 cup Kretschmer Honey Crunch Wheat Germ

1/2 cup whole wheat pastry flour

1/8 teaspoon salt

3 tablespoons cold unsalted butter, cut into small pieces

1/4 cup canola oil

1 to 3 tablespoons water

Pumpkin Filling:

2 large eggs

1 15-ounce can pumpkin puree

3/4 cup 2 percent evaporated milk

5 tablespoons pure maple syrup

1 3/4 teaspoons pumpkin pie spice

1/4 teaspoon salt

In medium bowl add flour, wheat germ, whole wheat pastry flour and salt. Stir to combine. Cut in butter using fingertips until mixture is crumbly and no big lumps of butter remain. Stir in canola oil and add water as needed to form dough into a ball.

Wrap dough in plastic wrap and freeze 15 minutes.

Meanwhile prepare filling. Preheat oven to 425° F. Beat eggs in large bowl. Stir in pumpkin, milk, maple syrup, pumpkin pie spice and salt. Set aside.

Remove dough from freezer. Roll dough between two pieces of parchment paper into a 12-inch circle. If dough cracks, pinch it together.

Remove top sheet of parchment. Place 9-inch glass pie plate on top of dough, rim side down, and flip over with dough and parchment. Peel back parchment and press dough into pie plate. Seal or patch cracks with extra dough pieces.

Trim dough to 1/2-inch overhang. Fold overhang under to create an even rim around the pie. Use fork tines to create design around pie rim. Poke bottom of crust with fork 4 or 5 times.

Pour filling into crust. Bake in preheated oven 15 minutes. After 5 minutes, place foil around pie edge to prevent burning. Reduce temperature after 15 minutes to 350° F and bake 30 minutes or until knife inserted near center comes out clean.

Cool on wire rack for 2 hours. Serve immediately or refrigerate.

Recipe Type: 

Prosciutto, Fig and Wheat Germ Stuffing

Prosciutto, Fig and Wheat Germ Stuffing

Nutrition Facts

Serving Size: About 1 cup (199g)
Servings Per Recipe: 8
Amount Per Serving:
Calories 200
Calories From Fat 70
  • % Daily Value
  • Total Fat 7g 11%
  • Saturated Fat 1g 5%
  • Trans Fat 0g
  • Polyunsaturated Fat 1g
  • Monounsaturated Fat 4g
  • Cholesterol 5mg 2%
  • Sodium 450mg 19%
  • Total Carbohydrate 27g 9%
  • Dietary Fiber 5g 20%
  • Sugars 9g
  • Protein 9g
  • Vitamin A 2% Vitamin C 10%
  • Calcium 6% Iron 10%
  • Vitamin E 15% Thiamin 15%
  • Folate 20% Phosphorus 20%
  • Magnesium 15% Zinc 15%

Serves 8

Stuffing can be a caloric nightmare if you aren’t careful. This version, with a variety of onions, dried figs, prosciutto and wheat germ, doesn’t compromise taste. It’s bursting with flavor, but won’t load up the calories on that special day.

  • 3 tablespoons olive oil
  • 1 large sweet onion, chopped (about 1 1/2 cups)
  • 3 cloves garlic, chopped
  • 1/2 cup shallots, chopped
  • 3 stalks celery, diced
  • 1 pound cremini mushrooms, sliced
  • 7 slices 100 percent whole wheat bread, toasted and cut into 1-inch cubes
  • 1/2 cup Kretschmer Original Toasted Wheat Germ
  • 1 tablespoon fresh thyme leaves
  • 3 fresh sage leaves, chopped
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 Granny Smith apple, cored chopped
  • 6 dried figs, chopped (about 1/4 cup)
  • 3/4 cup low sodium chicken broth
  • 2 tablespoons parsley, chopped
  • 2 ounces thinly sliced prosciutto, cut into thin strips

1. Preheat oven to 350° F. Heat large sauté pan. Add olive oil and when heated add onion, garlic, shallots and celery. Cook on medium high, stirring often, 5 minutes or until vegetables are softened. Add mushrooms and cook 5 more minutes. Stir in thyme and sage. Add salt and pepper to taste.

2. In a 13 x 9 x 2-inch oven-proof pan, add bread. Stir in onion and mushroom mixture, wheat germ, apples and figs until evenly distributed in pan. Pour chicken broth evenly over the top.

3. Sprinkle parsley and prosciutto strips on top. Bake uncovered 45 minutes.

Recipe Type: