Eat– for Good Health

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.

Try an open faced ham sandwich with a thin slice of Danish rye, and I guarantee you will be hooked!  If you don’t want to bake your own, Mestemacher whole rye is an alternative.  Mestemacher Whole Rye Bread, 500g


7 thoughts on “Eat– for Good Health

  1. Rye is a better grain choice than whole wheat for persons with diabetes. A study published in the American Journal of Clinical Nutrition found that bread made from wheat triggers greater insulin response than rye. Finnish researchers at the University of Kupio compared the effects of eating refined wheat bread with endosperm rye, the traditional bread with markers of blood sugar control including plasma glucose, insulin, and various peptides found in healthy persons.

  2. Kathleen Rowland

    It does, Rachel. Rye fiber binds to toxins in the colon and removes them from the body. When it binds to cancer-causing chemicals, fiber helps protect the cells of the colon from damage. A high-fiber diet does this (any fiber). When fiber binds to (intestinal) bile salts and removes them from the body, the body is forced to make good bile salts.

  3. Mary Alice Tallmadge

    Rye is a very old grain and wasn’t even cultivated until 400 B.C. The old grains are more nutritionally dense.

  4. Mary Alice Tallmadge

    Later during ancient times, rye was considered a food of the poor. Greeks and Romans didn’t cultivate it, but Scandinavian and Eastern Europeans did.

  5. Reba Studebaker

    Grindstone is a bakery in Santa Rosa, California that supplies the Bay Area with wonderful rye– the kind with flour dusted crusts and inside soft,soft pillow soft caraway speckled bread that tastes sooo good!

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