Kitchener Market 2017
Stemmlers 2016-17

Rye

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Preview of Rye

Available

January 1 - December 31

Harvest Period

July 7 - July 21

Rye is a cereal grass that is closely related to barley and wheat.  The grain is eaten whole or as flour, made into whisky and vodka, and can also be used as animal fodder.  This form of cereal rye should not be confused with ryegrass, which is used for lawns, pasture, and hay.

Storage

Store rye in an airtight container in a cool, dry and dark place where it will keep for several months.

Nutritional Information

Rye flour has a lower gluten content than wheat flour, and contains a higher proportion of soluble fiber in both the endosperm and bran. Rye products, therefore, generally have a lower glycemic index than products made with wheat. Since it is difficult to separate the germ and bran from the rye endosperm, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

Like all whole grains, rye is an excellent source of plant lignans, a type of phytonutrient that is thought to protect against some cancers and heart disease. While being an excellent source of fiber and antioxidants, rye is also a very good source of manganese, selenium, magnesium, iron and phosphorus.

¼ cup of dark (whole) rye flour provides 95 calories, 1g fat, 19g carbohydrates, 6g dietary fibre, and 4g protein.

2 ounces (56g) of raw rye kernels provide 190 calories, 2g fat, 40g carbohydrates, 8g dietary fibre, and 8g protein.

How To Use

Since its gluten is less elastic than wheat's, and it holds less gas during the leavening process, breads made with 100% rye flour are more compact and dense than wheat breads.

For a hot breakfast alternative to oatmeal, use rye flakes instead of oat flakes. Or, use a mix of oat, rye and spelt flakes for a multigrain porridge.

Rye berries cooked in pilafs can be served as an alternative side dish to rice.

When making bread, muffins, or pancakes, substitute half the wheat flour with rye.

Varieties

Rye is generally available as whole flour, cracked grains, flakes (similar to old-fashioned oats) and rye berries (the whole rye kernel).

Pumpernickle is a German variety of bread, hailing from the Westphalian region, which has traditionally been made from coarsely ground rye.