Pure rye flour, a grain berry with amazing baking abilities – from complex flavors to surprising usefulness. Explore this little health seed!
Fitness and gratitude may just be some ways to cultivate balance this decade. Food can influence how we feel mentally and physically, but sifting through mixed messages may be simpler said than done.
Fortunately, healthy ancient grains do avail and have therefore grown in popularity in recent years. Included in this group is the wonderful rye berry, a whole wheat that tends to be less processed and boast essential nutrients.
Surprisingly, the notion to sidestep this flour may just be the very reason you would want to add it to your next batch! Rye flour can create darker, denser and lusher bakes. It is naturally healthful and will boost your year of good intent.
Rye flour is milled from the berries of rye grass. It is related to wheat and often used in baking sourdough breads. The flour has a known piquant taste and is grey brown in color.
The chemistry of rye flour is different from that of wheat. Notably the amount of gluten it creates and the liquid it retains.
Seemingly ancient rye grew among barley and wheat fields. Rye is high in fiber and holds healthy nutrients.
Pure rye flour can create darker, denser and lusher bakes.
Begin here with rye berry flour//
The features that make rye intricate are the same aspects that create succulent baked goods. It contains complex sugars and enzymes that affect the leavened shape.
First to note is that rye flour is naturally lower in gluten than all-purpose flour. Gluten provides structure during baking through the ability to hold gasses in leavening. When gluten is overworked, dough can become tough.
Pentosans are the complex sugars in rye that affect gluten. These sugars compete with the proteins, glutelin and gliadin, for moisture which inhibits gluten formation. Quick bakes, such as tender cookies, do well when baked with rye.
Rye dough absorbs more water than wheat due to healthy fibers and polysaccharides. These soluble nutrients are higher in rye flour than in other types of flour.
During milling, the bran in rye does not separate easily from the germ. Fiber is lowest in light rye and highest in whole rye. Pumpernickel is made from the entire rye berry and contains the most bio-actives.
This moisture holding ability is great for the texture of a lovely gateau. Cakes retain better freshness than those made with only all-purpose flour.
Rye flour is naturally lower in gluten than all-purpose flour.
Easily bake with rye berry flour//
While all-purpose flour is neutral in taste, rye flour seems to add a malty, almost nutty, flavor to baked goods.
First consider the flavors of the recipe. Vanilla, for example, can be especially difficult to carry off, thus changing the taste of a Vanilla Pound recipe may not be for the best. On the contrary, Pecan Sandies may benefit from a deeper color and warmer taste.
Rye flour is perfect with flavors such as dreamy caramel, cinnamon, chocolate and molasses. Zingy ginger and plump olives are also striking.
Start by replacing a small part of the all-purpose flour, in the recipe, with medium rye flour. Best is to measure this by weight. A 25% swap will amend the grain and taste in subtle ways.
If you enjoy this slight change, then increase the amount of rye you bake with next time. Work up to half or more as you learn, and taste, which tuning plays delightfully against the setting of rye.
A 25% swap will amend the grain and taste in subtle ways.
Rye flour, a healthy grain berry//
Rye is a fascinating seed loaded with healthy benefits. It is tricky to refine and therefore holds more nutrients than wheat. It contains essential minerals and vitamins, dietary fiber and phytonutrients.
Phytonutrients or –chemicals are what I like to refer to as plant goodness. It may help prevent disease and keep your body working properly.
Since rye seems to assist with better weight and blood sugar control, making rye bread at home may be a great choice. Enjoy this for breakfast or serve with a salad later. Pumpernickel is especially good for a healthy digestive system and tastes fantastic with vegetable pickles.
It contains essential minerals and vitamins, dietary fiber and phytonutrients.
Just like wheat can rye flour be stored in a cool, well ventilated place. To prevent the onset of rancidity, store flour in the fridge or freezer. Since flour can readily absorb odors, make sure to transfer open bags to sealed containers.
A last note…
Rye is closely related to wheat and part of the ancient grain group. It is complex in both nutrients and structure.
In order to fully tap into this healthful berry, start by introducing small amounts of flour in both quick loaves and yeast breads. This will add new vibrancy to your favored recipes!