Introduction:
Rye belongs to the sweet grass family and is one of the most popular cereals along with wheat. The dark grain has a strong and aromatic taste.
Use/Preparation:
The dark grain is ground into rye flour or rye meal and used for baking bread or making spirits. Rye malt, which is produced from the germinated and ground rye grains, is used as a sweetener, among other things. The flour can be used to make brown bread, quiche, savoury waffles or cakes, pasta and pizza dough, and the cereal flakes can be used to make porridge or muesli. Pre-cooked grains can be used for salads and stews.
Health:
Rye contains less gluten than wheat. It is also rich in protein and dietary fibre, which provide long-lasting satiety and support normal digestion. Minerals such as iron, potassium, phosphorus and magnesium as well as B vitamins are also found in the grain. The amino acid lysine, which plays a special role in muscle building, is contained in relatively high amounts.
Alternatives:
Other grains such as wheat, spelt or oats are possible alternatives. In the case of gluten intolerance, gluten-free oats, rice, flours made from millet, buckwheat or quinoa, for example, can serve as a substitute. Millet, buckwheat and oats are also rich in the proteinogenic amino acid lysine.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 338&/1410 |
| Fat | 1,6 g |
| Healthy fatty acids | 0,2 g |
| Carbohydrates | 75,9 g |
| Sugar | 1 g |
| Protein | 10 g |
| Salt | 0 g |
