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Rye Grains have been cultivated for under 2000 years, that's actually quite a short time comparatively, it's one of the more lately domesticated crops. It's popular in Scandinavian and Eastern European countries and is the key ingredient in rye and pumpernickel breads.
Rye Grain is an excellent source of fibre, and brilliant for people trying to control their apettite or weight, as Rye is packed with noncellulose polysaccharides which bind water, giving you a feeling of satisfaction and fullness quickly. Rye and other whole grains can also substantially help to lower your risk of type II diabetes and cardiovascular diseases and improve your gastrointestinal health. Whole grains also help protect your heart and may provide anti-cancer benefits. Rye is a very good source of manganese and a good source of dietary fibre, phosphorus, copper, pantothenic acid, and magnesium. It also contains lignan phytonutrients.
Rye Flakes are the Rye Grain heated and rolled, they cook quickly and are a popular addition to homemade porridges.
Rye Flour is useful for baking.
Before cooking the rye berries, rinse well under cold running water. You'll need around 4 parts water to one part grain. If you soak them overnight they will need around 45 minutes to an hour (depending on how soft you want them). If cooking from scratch you'll need between 2 to 3 hours.
Try this mixed seed rye bread for a nutty, wholesome loaf
Or this Rye Grain Salad with Orange Vinaigrette for a tasty lunch.
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