For bread or porridge, rye is a healthy and filling grain.
Like wheat, rye is a popular grain. Bread made out of rye flour has a strong flavour and rye flakes are a great addition to any muesli.
Rye is a robust and undemanding grain. It is not damaged by temperatures even as low as -25°C, can grow at 1 to 3°C and can thrive even in dry soil. The fact that rye is not as popular as wheat and other types of grain may be due to the firm consistency of rye bread. However, baked goods made from organic rye have a strong flavour and are very filling. They also stay fresh for a long time.
Additionally, traditional rye bread types like pumpernickel and brown bread are rich in vitamin E, folic acid and fibre. Rye flour is not gluten free though, so people with coeliac disease should avoid it. In the past, rye was used to make beer, but nowadays it is mainly used as the base grain for vodka, which results in a pleasant and mild flavour. As grains or flakes, rye can be added to soup or used to make porridge, muesli and other breakfast meals.
Class |
sweet grass |
Calories |
319 kcal per 100g |
Nutrients |
60.7g carbohydrate, 13.2g fibre, 1.7g fat, 8g protein per 100g |
Season |
available year-round |
Storage |
store cool and dry |
Shelf life |
several years if stored correctly |
The rye crop originates in the Middle East. The biggest producers of rye products worldwide are Germany and Russia. Winter rye, which is sowed in September, is the most common as it is more fruitful than summer rye. Both types of rye have tilted ears, which contain approximately 40 grains each.
Rye flour is frequently used to make bread. It is often mixed with wheat or spelt flour, but has different baking properties. If the rye flour content is above 40%, leavened dough must be added to the mixture, as the bread will be too firm otherwise. Rye doughs are softer than other doughs, so it is best to use a baking tin and bake them at a high heat.
Moist, dark rye bread is only one of many possible ways to use the grain. Vegan gratin with rye, tofu and vegetables requires a little more time but tastes delicious. Soak rye flakes in cold water overnight and then boil them in the same water for about an hour with the lid on. Pour away the water and leave the rye to cool, then mix with chopped fennel, tofu and dried tomatoes. Put the mixture in a baking dish and cover with onions, garlic, soy milk, yeast flakes, mustard, marjoram, thyme, salt and pepper. Bake for 20 minutes and then enjoy.
As flakes in muesli, rye also tastes great. Rye flakes mix well with other grain flakes and taste good as warm porridge or cold in milk or yoghurt. If you like, add some fresh or dried fruits. The high fibre content makes rye muesli a filling meal.
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