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Tuesday, November 20, 2012

Bring Healthy Dishes to your Thanksgiving Table

Thanksgiving does not have to consist of all high fat and high calorie food. There are many option to make the meal fresh and healthy. I have started sneaking wheat germ into a lot of my family meals because of the large amount of health benefits. Wheat germ is a high source of vitamin E, folic acid and the B vitamins.

Wheat germ can be a great substitution for flour or breadcrumbs when cooking Thanksgiving dinner. One of the brands that I have grown to love and trust serving my family is Kretschmer Wheat Germ. Kretschmer shared with me these great Thanksgiving recipes using their products and I was thrilled to be able to share them with you too!




Pumpkin Pie with Wheat Germ Crust
Thanksgiving 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 we’ve added another tasty dimension to the crust. We’ve also reduced some of the saturated fat by using canola oil for some of the butter.

Crust:
½ cup all-purpose flour
½ cup Kretschmer Honey Crunch Wheat Germ
½ cup whole wheat pastry flour
1/8 teaspoon salt
3 tablespoons very cold unsalted butter, cut into small pieces
¼ cup canola oil
1 to 3 tablespoons water

Pumpkin Filling:
2 large eggs
1 15-ounce can puree pumpkin
3/4 cup 2% evaporated milk
5 tablespoons pure maple syrup
1 3/4 teaspoons pumpkin pie spice 
1/4 teaspoon salt


1.     In a medium bowl add flour, Kretschmer wheat germ, whole wheat pastry flour and salt. Stir to combine. Cut-in the butter using your finger tips until the mixture is crumbly and no big lumps of butter remain. Stir in the canola oil and add water as needed so dough can be formed into a ball.
2.     Wrap dough in plastic wrap and freeze for 15 minutes.
3.     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.
4.     Remove dough from freezer. Roll dough between two pieces of parchment paper into a 12-inch circle. If dough cracks, just push it together. 
5.     Remove top sheet of parchment. Turn 9-inch glass pie plate on top of dough and flip over. Peel back parchment and push dough into pie plate. If it cracks just seal the cracks or patch with other pieces of dough.
6.     Fold over the overhanging dough to create an even rim around the pie. Using the tines of the fork, go around the pie rim to make a design. Poke bottom of crust with fork, 4 or 5 times.
7.     Pour filling into crust. Bake in preheated 425° F oven for 15 minutes.  After 5 minutes at that high temperature, place foil around the edge of the pie to keep it from getting too brown before the center is set. Reduce temperature to 350° F; bake for 30 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Serve immediately or refrigerate.

Makes 10 servings




Prosciutto, Fig, Apple and Wheat Germ Stuffing
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 take you above your calories for that special day.


3 tablespoons olive oil
1 large sweet onion, chopped about 1 1/2 cups chopped onions
3 cloves garlic, chopped
½ cup chopped shallots
3 stalks celery, diced
1 pound cremini mushrooms, sliced
7 slices 100% whole wheat bread, toasted and cut into 1-inch cubes
½ cup Kretschmer Original Toasted Wheat Germ
1 tablespoon fresh thyme
3 sage leaves, chopped
¼ teaspoon salt
Freshly ground pepper, to taste
1 Granny Smith apple, chopped
¼ cup chopped dried figs, about 6
3/4 cup low sodium chicken broth
2 tablespoons chopped parsley
2 ounces thinly sliced prosciutto, cut into thin strips


1.     Preheat oven to 350 degrees. Heat large sauté pan. Add olive oil, onion, garlic, shallots and celery. Cook on medium high, stirring often for 5 minutes or until vegetables are softened. Add mushrooms and cook for 5 more minutes. Stir in thyme, sage and salt and pepper to taste.
2.     In a 13 by 2 by 9-inch oven-proof pan, add bread. Stir in onion and mushroom mixture, Kretschmer wheat germ, apples and figs until it is evenly distributed throughout the pan.
3.     Sprinkle parsley and prosciutto strips on top. Bake for 45 minutes.


Makes 8 servings
Nutrition Facts Per Serving Size about 1 cup (199g)
Servings Per Container 8

1 comment:

  1. That sounds delicious. I never thought to add wheat germ to foods. I want to pick some up to try it. Thanks for the tip! I'm always looking for new healthy recipes : )

    ReplyDelete

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