The germ is the inner embryo of the wheat kernel, and makes up less than 3 percent of the entire kernel.  Wheat germ is the part that is discarded when white flour is made, which is why whole grain flour is superior in terms of nutrition.

Wheat germ contains about 28 percent protein.  At 1 gram of fiber per tablespoon, wheat germ is great as a support for proper and effective digestion.  In addition to these, it has good amounts of fatty acids, coenzyme Q10, zinc, vitamin E, phosphorous, magnesium, and several of the B vitamins.  Wheat germ has no cholesterol or sodium.

Thanks to the high concentration of complex carbohydrates and protein, wheat germ is one ideal supplement option for athletes.  It is supplemented to help improve endurance and promote quicker recovery.

Due to its high oil content, wheat germ should always be stored in an airtight container and kept in the refrigerator or freezer.  It should also be kept out of direct sunlight.

The beauty of wheat germ is how easy it is to supplement it into your everyday diet!  It can replace anywhere from ½ to 1 cup of flour in most recipes.  It can also be added into shakes, sprinkled on top of yogurt, or added to meat dishes.  When used for baking breads, muffins, or pancakes, the addition of wheat germ gives the product a deliciously moist, fluffy texture.

Carrot Germ Muffins

½ cup sugar

½ cup oil

2 eggs (or 2 parts egg replacer)

1 Tbsp vanilla

1 cup flour

½ cup wheat germ

½ tsp baking soda

½ tsp salt

1 tsp baking powder

½ tsp nutmeg

1 tsp cinnamon

1 cup grated carrots

1 cup walnuts

Preheat oven to 375.

Beat the sugar, oil, vanilla and eggs in one bowl.  In another bowl mix the remaining dry ingredients.  Add the dry mixture to the wet mixture.  Stir in the carrots and walnuts.  The mixture will be very thick.  Spoon it out into a greased muffin tin.  Bake for 15 - 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean. 

Quinoa is hailed as a staple food for vegetarians and vegans because of its impressive nutritional breakdown.  It contains the highest protein content out of all the grains, and is considered a complete protein as it contains a balance of all of the essential amino acids.  A 100g portion of quinoa packs 14 grams of complete protein, 7 grams of dietary fiber, almost 5 mg of iron, a variety of B vitamins, phosphorous, and magnesium (to name a few!)  Quinoa is considered to be very easy on the digestive system, and is 100% gluten free, making it ideal for wheat allergies or people living with Celiac Disease.

Basic quinoa is quick and easy to cook.  Simply add 1 cup of quinoa to 2 cups of boiling water and simmer for about 15 minutes.  From here you can do anything to it that you like!  This grain will soak up and love every flavor that you throw at it, so get creative!

Here are a few simple ways to use quinoa today!

Sweet Quinoa Mornings - Breakfast

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1/3 cup raisins
• ½ cup thinly sliced apples
• 2 tsp cinnamon
• Sweetener to taste
• Spash of milk

Directions:

Put 1 cup of quinoa into 2 cups of boiling water.  Reduce heat and simmer for only about 5 minutes, so that the quinoa takes on a consistency similar to oatmeal.

Add in 1/3 cup of raisins, ½ cup of thinly sliced apples and tsp of cinnamon.  Simmer until most of the water absorbs. Then sweeten to taste with your favorite sweetener such as honey, brown sugar or maple syrup.  Add a splash of milk or milk substitute to make it a creamy, wholesome breakfast.

Feisty Quinoa Salad - Lunch

Ingredients:

• 1 cup quinoa
• 2 cups water
• ½ red onion, finely chopped
• 1 cup fresh cilantro, chopped
• Freshly squeezed lime juice of one lime
• 1/2 cup olive oil
• Salt and pepper to taste
• 1 avocado, cubed
• 1 cup corn niblets
• 1 tomato, chopped
• 1 can chickpeas, drained
• 1 can black  beans, drained

Directions:

Cook the quinoa.

In a bowl, whisk the onion, cilantro, lime juice, olive oil, salt and pepper together and let sit for about twenty minutes.

Combine the avocado, corn, tomato, chick peas and black beans with the cooked quinoa.  Add the dressing and toss until all the ingredients are coated.  Best if refrigerated for at least one hour before serving.

Rosemary Roasted Veggies over Quinoa - Dinner

Ingredients:

• 2 cups vegetable broth
• 1 cup quinoa
• 2 Tbsp oil
• 3 Tbsp fresh rosemary, chopped
• Salt and pepper
• 1 cup carrots, chopped
• 1 cup sweet potatoes, chopped
• 1 onion, chopped
• 1 cup beets, chopped
• Feta Cheese to taste

Directions:
Toss the vegetables in the olive oil, rosemary, salt and pepper until they are thoroughly coated.  Roast uncovered in the oven at 350 degrees until soft, about 50 minutes.  The variety of vegetables do not need to be limited to the ones above, choose any of your favorites!

Add the 1 cup of quinoa to 2 cups of boiling vegetable broth and simmer for 15 minutes, until all of the water has absorbed.

Serve the vegetables over top of the quinoa, and sprinkle feta cheese on top if you like!