Rye for Traditional Bread
Rye (Secale cereale) has been an important grain for bread-making since ancient times. Historical records suggest that rye was brought to Northern Europe from Russia around the year 400 CE. It became an essential grain for bread production in cold climates where wheat did not grow well.
Traditional Rye Bread Methods
There is a common belief that traditional rye bread was hard and dry and was baked over open fire. This is only partly correct. While the bread was indeed baked over fire, it was not necessarily hard or dry.
In Iceland, two types of traditional rye bread are still made today. The first type is a flat bread that is baked quickly over an open flame. The second type is a square or round loaf that is baked very slowly at low temperature. In Iceland, this slow-baked bread is often prepared using geothermal heat from natural hot springs. Without access to hot springs or open fire, other slow-baking methods can be used.
The key difference between the two types is speed: one is baked quickly, the other very slowly.
Rye porridge is another traditional preparation. It is served with cream and considered a festive dish.
Traditional Icelandic rye bread uses no yeast and requires no rising time.
Nutritional Value of Rye
Rye is one of the highest-fiber grains available. It is rich in minerals, vitamins, and bioactive compounds. Research suggests that rye may help protect against hormone-related cancers and cardiovascular disease. Studies also indicate that rye can help lower cholesterol levels and reduce the risk of type 2 diabetes.
Nutritional Content per 100 g Rye Flour
Macronutrients
- Energy: 349 kcal
- Protein: 10.9 g
- Carbohydrates: 63.6 g
- Fat: 1.5 g
- Fiber: 11.8 g
- Starch: 50.6 g
- Sugars: 1.1 g
Vitamins
- Vitamin B1 (thiamine): 0.3 mg
- Vitamin B2 (riboflavin): 0.1 mg
- Vitamin B3 (niacin): 1.7 mg
- Vitamin B5 (pantothenic acid): 0.5 mg
- Vitamin B6: 0.3 mg
- Folate: 34 μg
- Vitamin E: 1.4 mg
- Vitamin K: 5.9 μg
Minerals
- Calcium: 24 mg
- Copper: 0.3 mg
- Iron: 2.5 mg
- Magnesium: 63 mg
- Manganese: 2.4 mg
- Phosphorus: 225 mg
- Potassium: 374 mg
- Selenium: 14.4 μg
- Sodium: 2 mg
- Zinc: 2.2 mg
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