Traditional rye bread (not the kind with added food color) reigns supreme over whole wheat. Denmark’s “Rugbrod” is an example that fights high blood pressure, high cholesterol, diabetes and heart disease. Observe, in the recipe below, that it’s made with buttermilk which packs in some protein. Whole rye are worth looking for, not only for their rich, hearty taste, but for their numerous health benefits. Like most grains, rye is available throughout the year. Fiber is a filler-upper, and most Americans don’t get enough in their diets. Rye fiber is richly endowed with noncellulose polysaccharides, which have exceptionally high water-binding capacity and quickly give a feeling a fullness and satiety, making rye bread a real help for anyone trying to lose weight. The Danes enjoy rye cereal provides 21.6% of the daily value for fiber.
Ingredients for a loaf of Danish Rye Bread
1 T. instant dry yeast (a package)
4 cups whole grain RYE flour
1/2 tsp salt
2 cups buttermilk
3 T. canola oil
In a bowl, mix yeast, flour, and salt. Microwave buttermilk until luke warm. Stir in oil. Add to flour mixture and knead ten minutes. If needed, add 1/2 cup more flour. Place in an oiled bowl, cover with plastic wrap and let rise in a warm place for 1 1/2 hours. Knead lightly and transfer to a greased loaf pan. Cover with wrap and let it rise again for an hour. Bake at 350 degrees for about 45 minutes. Brush with water occasionally. One loaf makes 36 thin slices.