Cooking with Rye 101

Post Summary 

This post includes a brief history of the rye grain, its nutritional benefits, the many forms in which it can be consumed as a food, guidelines on cooking and baking with it, books about rye and where to buy the grain.

Introduction

This month, rye is the star in this series of cooking with Whole Grains 101. 

As shown in image below, rye is a true grain that is related to wheat.

To illustrate the value of rye, I think it helps to tell you a short anecdote.

Many years ago, I was present at a wedding of a wealthy young woman to an up and coming surgeon from a humble background.

The rich bride’s family hosted the wedding and placed the groom’s unassuming family in a remote part of the room, away from the spotlight.

I couldn’t help thinking that the groom’s family should have been celebrated and given places of honor for nurturing and raising such a talented young man.

Rye is just like the groom’s family – unassuming yet worthy of more honor than it is typically given.

To reveal rye’s true worth, we need to look into its history.

History of Rye

Rye is relatively new as a cultivated grain.

While there are some archeological traces of its existence as far back as 12,000 years ago in Turkey it typically was found in much smaller quantities than the prized grains such as wheat and barley.

For thousands of years, rye existed as a weed which was ignored or bypassed when harvesting wheat and other grains by hand.

Then, as explained in great detail by Stanley Ginsberg in his excellent book The Rye Baker, the introduction of the iron sickle during the Iron Age made harvesting faster but somewhat less efficient at bypassing rye.

In addition, the growing use of the iron plow driven by oxen or horses, provided for manure rich fields in which rye could thrive year after year.

Crop Failure Insurance

Because rye could grow through dry cold winters, when sown in conjunction with wheat, it served as insurance against crop failures: if the wheat didn’t make it, at least there was rye left to stave off hunger.

Rye’s importance began to wane after the colonization of North America and the expansion of wheat growing in the fertile plains.

In the 20^th century, the Green Revolution further diminished rye’s importance as the yields of wheat, corn and rice were greatly enhanced in conjunction with the use of artificial fertilizers and pesticides.

Yet, for centuries, among the poorer classes, most breads were made with a mix of rye and wheat, barley, peas or other add ons.  (For example see the British “maslin” bread.)

These breads were darker in color and very nutritious.

In contrast, the wealthy classes used sifted wheat breads which were whiter in color but lower in nutrition.

Today, rye remains popular in the colder parts of Europe: particularly in Northern, Central and Eastern Europe.

Ergot

But rye (and other grains) also has a dangerous fungus that spreads during wet winters:  ergot.

This black fungus (precursor to LSD) forms dark grain like masses that are longer than the rye grain as can be seen in this image.

Depending on the strain, ergot is responsible for convulsions and hallucinations or gangrene.

Note that ergot can also effect livestock fed infected grains.

Throughout the centuries, until it was finally identified, epidemics of ergotism claimed many lives and caused immense suffering in rye growing regions.

Today, with modern grain cleaning methods, ergotism is not considered a problem.

And for those who grow their own grains, there are home methods to clean ergot.

Per this agricultural source, a flotation method can be used:

1. Soak the grains in a 20 percent salt solution and stir.
2. The ergot bodies will rise to the top and can be skimmed off.
3. Then thoroughly rinse and dry the remaining grain.

Gluten in Rye

While rye contains a gluten called secalin, it is not the same kind as the gluten in wheat (called glutenin and gliadin).

The gluten rye does contain is also there in much lower quantities (up to 16% of the grain) compared to the gluten in wheat (up to 75% of the grain).

Rye appears to be better tolerated by some individuals with gluten sensitivities.

Nevertheless, rye is not recommended for individuals with celiac disease.

Rye Nutrition

Rye is a very nourishing grain.

Rye contains several important minerals including: copper, magnesium, phosphorus, selenium and zinc.

Rye is an excellent source of manganese, important for bone health, with one portion providing you 50% of your daily requirements.

Rye is also one of the few grains which contain natural fluoride, a component of tooth health.

Like other grains, rye is rich in B vitamins as well as vitamin E.

Rye is higher in fiber than other grains and its fiber is not contained just in the outer bran layer but rather throughout the starchy inner part (the endosperm).

One portion of rye will give you 24% of your daily fiber value.

Studies have shown that the soluble fiber in rye helps to reduce LDL cholesterol, thus reducing heart disease factors.

Rye is among the lowest in glycemic index of all whole grains, which is particularly valuable for individuals with diabetes.

The bran layer of rye grain contains an array of phytochemicals that are believed to aid against cancers and chronic diseases.

Forms of Whole Grain Rye

Whole grain rye can take several forms: whole, cracked, flaked/rolled or flour.

Whole grain rye can also be sprouted and grown into rye grass just like wheat grass. 

Note: Your typical lawn grass, while called ryegrass, is a completely different plant (Lolium perenne) from rye (Secale cereale).

Below, we go into detail into the various forms of rye and how they can be prepared.

Whole Grain Rye Berries

Whole grain rye is also referred to as rye berries.

Shelf Life

When compared to wheat, rye is a softer grain and it has a shorter shelf life of about 10 + years in optimal storage conditions (compared to 25+ for wheat).

For tips of storing whole grains, please see this guide.

Flavor Profile

Rye has a stronger, more distinct, grassy flavor than most other grains such as oats, barley or wheat.

As a result, it does well when paired with other robust flavors: i.e. caraway, fennel (savory) or nutmeg, orange zest, cinnamon (sweet).

Uses

The most common way to use rye berries is to boil them and add them to grain bowls.

Soaking Rye Berries

Soaking rye berries overnight prior to cooking them will make them more digestible and halve the cooking time.

Soaking rye in an acid medium helps break down anti nutrients such as phytic acid.

To soak rye berries:

• Place berries in a bowl
• Cover with double the volume of water
• Add a tablespoon of apple cider vinegar or lemon juice per cup of liquid added
• Let soak overnight – around 8 hours at room temperature
• Rinse thoroughly before using

Cooking Rye Berries

Raw rye berries take about one hour to cook and will retain their separate shape and a slight bite when done.

Soaked berries take about half the time.

While the most common way to cook rye berries is on the stovetop, the pasta method and the Instant Pot are also good options.

Note: For even more flavor, some people prefer to dry toast or sauté their rye berries with spices prior to cooking which will shorten their cooking time by about 5 minutes.

Stovetop Rye Berries

1. Use a 2:1 ratio of liquid to rye berries with a pinch of salt
2. Bring berries and water to a boil then simmer for 60 minutes, until tender throughout.

Stovetop Presoaked Rye Berries

1. Use a 1.5:1 ratio of liquid to rye berries with a pinch of salt
2. Bring berries and water to a boil then simmer for 30 minutes, until tender throughout.
3. Drain off any excess water

Pasta Method for Raw or Presoaked Rye Berries

1. Use 6:1 ratio of liquid to volume of rye berries
2. Salt the water to taste like seawater (about a tablespoon per gallon of water)
3. Once water comes to a boil, add rye berries
4. Keep water at low boil
5. Start testing for doneness after 50 minutes (after 20 minutes if presoaked)
6. When done, pour grains and water out through a metal strainer

Instant Pot Rye Berries

1. Use 2:1 ratio of liquid to volume of raw rye berries with a pinch of salt.
2. Set to 30 minutes high pressure.
3. Allow to natural release for a minimum of 10 minutes.
4. Drain off any excess water

Instant Pot Presoaked Rye Berries

This is my favorite method for cooking rye berries as it gives me tender grains and is hands free.

1. Use 1:1 ratio of liquid to volume of raw rye berries with a pinch of salt.
2. Set to 20 minutes high pressure.
3. Allow to natural release for a minimum of 10 minutes.
4. Drain off any excess water

Popped Rye Berries

Popping rye is a more involved process than popping other grains such as corn.

The concern is that the bran layer can be quite hard if the grain is not popped well.

Therefore, you will want to work with a well hydrated grain and detailed in this post.

Sprouted Rye Berries

Rye berries can easily be sprouted for an extra boost in nutrition and optimal digestibility.

Sprouting rye reduces its phytic acid content and increases its vitamins and enzymes.

Cook sprouted rye berries as you would soaked rye berries.

How to Sprout Rye Berries

1. Soak overnight in a mason jar using 3 times volume of water.
2. Drain water in morning and let mason jar rest at a 45 degree angle to allow residual water to drain off.
3. Rinse twice daily.
4. Sprouts can appear as quickly as one day – depending on ambient temperature.

I typically like to use sprouted rye when the rootlets are still small as they are then interchangeable with other grains when making grain bowls.

Some people prefer to sprout their rye longer, in which case the rootlets will extend significantly and the grain will benefit from a quick blanching before using.

This distinction is also important if you are wanting to make rye malt powder vs sprouted rye flour.

As explained in this post, sprouted flour uses sprouted grains where the rootlets are barely emerging.

On the other hand, for rye malt, you will want very developed roots.

How to Dehydrate Sprouted Rye

Sprouted rye can be dehydrated and ground into sprouted rye flour.

If dehydrated below 130° Fahrenheit, enzymes in the flour will remain active.

Using a Dehydrator

1. Spread sprouted rye berries out on dehydrating mesh, one layer thin.
2. Set dehydrator to 100° Fahrenheit for about 12 hours.
3. Test for dryness.

Using Oven

• Most ovens have a minimum temperature of 150° to 170° Fahrenheit.
• Spread sprouted rye one layer thin over parchment paper placed on top of a baking sheet.
• Dehydrate for 3 hours.
• Remove from oven, stir the grains and place back in oven for another 3 hours.
• Test for dryness.

Sprouted Rye Malt

Sprouted rye malt is used both in beer making and bread making to impart complex flavors.

To make rye malt, rye grains are sprouted for several days, fermented and then dehydrated at different temperature points.

Each temperature point activates a different enzyme and chemical reaction.

An excellent post of making rye malt can be found here.

A good video can be found here.

Apparently, this type of malt is very hard to find for sale in the United States.

I did recently find it on Etsy (not sponsored) under the name S.Pudov Fermented Rye Malt for Bread.

Rye Rejuvelac

Rye makes among the most flavorful versions of Rejuvelac.

Rye rejuvelac has a bright, lemony flavor.

For a step by step guide on making rejuvelac, please see this post.

Rye Flakes

Flattened rye berries, aka rye flakes can be purchased commercially or made at home using a grain flaker.

There are some videos that show how to roll grains using a pasta machine.

I tested rolling our sprouted rye berries into rye flakes with my pasta machine for this post.

While I had some success, I would advise to proceed with caution.

A few things to consider are:

1. You will want to grease the pasta rollers with coconut oil or olive oil for easier cleanup.
2. Start rolling at a wider setting – I started with 3 setting before last using my Imperia Pasta maker.
3. Roll the grains in two passes so as not to strain the rollers.

My concern with this method is that sometimes, you can still be left with smaller hard rye pieces.

If you then dehydrate the flakes to make granola, there is the risk of chewing into a piece that is harder than your teeth can handle.

So while this method works, I don’t find it optimal.

Cracked Rye (aka Rye Chops, aka Cut Rye)

Just like oats, there are different ways in which rye chops can be made.

According to this commercial purveyor, “cut rye is made from rye berries that have been cut or kibbled through corrugated grinding rolls or steel cutters.”

While you can buy cracked rye, it can also be easily made at home using a high speed blender or a stone grain mill.

A micronizer mill will not work well because it typically grinds too finely.

Blender Cracked Rye

1. Place about 1 cup of rye berries in blender.
2. Pulse 2 or 3 times, until you achieve desired consistency.

Stone Mill Cracked Rye

1. Set stone mill to coarse setting.
2. Check output to determine if coarse enough.

Depending on the intended purpose, you can sift out the rye flour to keep just the coarse pieces.

Cracked rye cooks in about half the time of whole rye berries.

Cracked rye is ideal for making porridges or as an addition to bread dough.

Cracked Rye Porridge

For optimal flavor, toast cracked rye first and use a plant milk for part or whole of liquid and add spices of your choice.

Stovetop Cracked Rye Porridge

1. Use 3:1 ratio of liquid to cracked rye, with a pinch of salt.
2. Bring to a boil, then simmer 30 minutes, stirring occasionally.  

Instant Pot Cracked Rye Porridge

1. Use 2:1 ratio of liquid to cracked rye with a pinch of salt. 
2. Set to 20 minutes, high pressure
3. Allow to natural release for a minimum of 10 minutes.

Cracked Rye Soaker for Bread Making

Cracked rye is often used in rye breads for extra chewiness.

Depending on the recipe, the cracked rye is typically fully cooked or soaked overnight before adding to the final dough.

Rye Flour

Whole grain rye flour goes by different names including: pumpernickel flour, whole dark rye flour or rye meal.

Rye Flour Baking Properties

Rye flour has special baking properties which need to be taken in consideration for optimal success, especially when baking bread.

Bread made with rye flour will not rise like wheat bread and the rye bread making techniques are very distinct from wheat bread making.

Rye has more soluble sugars than wheat and ferments more quickly.

While gluten in wheat contributes to its elasticity and extensibility, that is not the case with the type of gluten rye contains.

Rye needs to be gently mixed because of its the low gluten content.

Rye is high in amylase enzymes which convert starches into sugar.

During a bake, at internal temperature ranges of 122° to 170° Fahrenheit, the amylase enzymes are in an accelerated state of activity which could cause the starches in the bread dough to break down too fast, leading to a gummy crumb.

Two strategies to slow down amylase are:

1) Use a sourdough ferment as acid slows down amylase.

2) Bake at a high initial temperature (450° to 500° Fahrenheit) for about 10 minutes (to get oven spring) and then at a lower temperature range to 300° to 400° F for an hour or more depending on size of loaf – this helps keep the amylase out of the accelerated zone.

Another very interesting property of rye bread is that it gets significantly better with time.

It usually is recommended to wait a day or more before cutting the bread.

For other baked goods such as cookies or pie crusts, you will want to keep in mind that rye is more absorbent than wheat flour and therefore stickier.

As a result, rye is ideal for baked goods where a chewy texture is preferred, such as with brownies.

Milling Rye Berries into Flour

When home milling your own rye flour, you will be able to choose between making a fine grain flour or a coarser grain flour.

Often rye bread recipes will call for different rye flour textures.

Home grain mills can produce a fine flour, whether they be micronizer mills or home stone mills.

Because rye is softer than hard wheat, some people report the rye berries gumming up in their mills.

I have not had that experience.

If this should occur, passing white rice through the mill usually helps clean it up.

Using Home Stone Mill

Since a home stone mill allows you pick any texture from fine to coarse, you will can simply set the mill to the level of coarseness you desire.

Rye berries can be milled in one pass as they have a softer bran than Kamut wheat for instance.

Using a Micronizer Mill

A micronizer mill will only give you finer flour.

One tip when using a micronizer mill with softer flours like rye or soft wheat, you will want to set the motor to high and the feed rate to medium ( between 12 and 1 o’clock when using the Nutrimill Classic).

Using a High Speed Blender

A high speed blender can blend smaller quantities of rye berries.

Usually, about 1 cup of rye berries is best to blend at one time.

Blend for 3 minutes at high speed to get a fine flour.

Tip: Make sure to keep a towel over blender cover to prevent dust from escaping.

A high speed blender will produce a flour with coarser, larger bran pieces – this may not be an issue as many rye recipes call for different coarseness levels of rye to provide structure to the final baked good.

For more information on grain mills, please see this guide.

Rye Kvass

Rye kvass is a mildly fermented, probiotic rich beverage that uses dried rye bread or rye flour as one of its main ingredients.

There are many variants of the north eastern European beverage.

A rye bread based kvass recipe can be found here.

A rye flour based kvass recipe can be found here.

Books and Blogs about Whole Grain Rye

Baking Books and Blogs

Many bread baking books will contain a section about rye as it is commonly  used in artisan bread baking.

Several of the tips on rye baking included in this post were gleaned from the cookbook Bread by Jeffry Hamelman.

There is one bread baking book dedicated to rye recipes, many of them whole grain, which you may be interested in: The Rye Baker by Stanley Ginsberg.

There is a related website, that you may enjoy as well.

The book 100% Rye provides rye based bread and pastry recipes.

While it is not plant-based, it could be a good starting point when diving into rye baking.

Rye Focused Cookbooks and Blogs

I had a hard time finding cookbooks, especially plant-based ones, focused on rye.

The best strategy would be to consult northern, eastern and central European cookbooks as they are all likely to include some rye recipes.

While not plant-based, the True North Kitchen food blog stands out as having an excellent list of rye based recipes of Scandinavian influence.

Where to Buy Rye Berries

Rye is very affordable, especially when purchased in bulk.

If you are looking for a source of rye grain near you, this post on Where to Buy Whole Grains Online includes a free PDF download with 39 online sources of rye – listed by state.

Conclusion

So there you have it, an overview of the healthy ways to use whole grain rye.

I hope this post has increased your interest in rye and given you some new ways in which you may want to try it.

As always, wishing you a grainlicious experience!

Disclaimer:  I am not a medical professional or a nutritionist.  This post is provided for general educational purposes. For a full disclaimer, please see here. 

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