Fibre (roughage) which helps reduce the risk of heart disease, stroke, type 2 diabetes and bowel cancer
B vitamins including thiamine, riboflavin, niacin, pantothenic acid, B6 and folate, which help the body to release energy from food
Calcium which helps build and maintain healthy bones and teeth and contributes to regulation of the heartbeat
Iron which helps to preserve many vital functions in the body, the immune system, and the regulation of body temperature
Magnesium which supports muscle and nerve function and may strengthen bones and protect against osteoporosis
Ways to cook with rye:
In any sweet or savoury recipe, try substituting one third of your usual plain, self-raising or wholemeal flour with wholegrain rye flour. Rye is delicious in bread (have a go with one of the Baker’s Cousin rye mixes!) and adds nutritional value - as well as flavour - to biscuits, cakes, muffins and pastries.
It has a nutty, earthy flavour which can be brought out or masked, according to your preference, by playing around with substitute quantities.
Add rye flakes to your oat porridge to give you a nutty flavour.
Rye kibbles and flakes can be added to the body of doughs - or used as a topping in bread recipes. They can also be used in breakfast cereals.
Cook cultured recipes with it
There are many authentic recipes from areas such as the German-style pumperknickle a dark, dense, and close-textured loaf, made from crushed or ground whole rye grains, usually without wheat flour, baked for long periods at a low temperature in a covered tin.
The most common thing you’d come across in Britain is Rye Sourdough. Rye is often added to sourdoughs to bring a more complex flavour with a subtle sourness; a moist, chewy texture; and is less dense compared to traditional rye bread, making your loaf airier and fluffier.