Whole Story

The Official Whole Foods Market® Blog

Do Right by Rye

By Alana Sugar, January 24, 2011  |  Meet the Blogger  |  More Posts by Alana Sugar
This month, I am focusing on many of my favorite whole grains, offering tips and ideas about how you might enjoy adding them to your own menu plan. Whole grains deliver vitamins, minerals, fiber and plant compounds that help keep our heart and blood sugar levels healthy. This week, I intend to do right by my favorite: Rye. As I think about it, rye had to be the grain I became most fascinated with early on in life. In my young mind, rye came along with birds…exactly four and twenty blackbirds, baked up in a pie. You see, what I knew of rye was that you either had a pocket full of it, or your mom made tiny little toasts for breakfast with it, or somehow sailors had some with their whiskey. Either way, it rhymed with pie, and tasted mighty good! Even today, my favorite bread of all time is a good hearty, European dark rye! Rye is a hearty and delicious high-protein cereal grain that is more slowly digested than other grains. It’s available in its whole or cracked-grain form as well as in cereal, flour and flakes. You’ll find it in bread, crackers, hot cereals, cold cereals and cereal blends. Rye is both filling and satisfying, and the nutrition benefits are many. One cup serving of cooked rye contains 566 calories, 4 grams of fat, 25 grams of protein and 25 grams of fiber. Here are some delicious ways do right by rye:
  • Make cream of rye cereal for breakfast; top with fresh seasonal fruit and nuts.
  • Make your sandwiches on rye bread. Swiss cheese, ham, smoked turkey and avocado are all super good on rye. Check out our hearty, sourdough rye breads available in our Bakery Department. Here’s a delicious Tofu Reuben with Russian Dressing.
  • Use rye flakes just like you would rolled oats – in cookies, cereals, or muffins.
  • Try some rye crackers topped with nut butters, favorite spreads, or salads such as chicken, egg or tuna. Here is a recipe for homemade Quick Whole Wheat and Rye Crackers.
  • Try a handful of rye in soups or stews. It is best to soak whole rye berries at least 8 hours before adding; this will shorten your cooking time.
  • Having company? Try this wonderful Pork Tenderloin with Apple and Rye Stuffing.
  • Make homemade croutons with rye bread.
  • Add rye flour to baked goods; the results will be moist and dense. Due to its low gluten content, rye flour is often mixed with whole wheat flour to increase its rising ability. Use it in combination with other flours for breads, muffins, cookies, etc. Here is a recipe for Vegan Gingerbread Cookies.
  • Rye bread is great with tomatoes and cream cheese!
Remember that even though rye has a lower gluten content than some other grains, it still contains gluten and is not appropriate for anyone with Celiac disease or any other gluten allergy or sensitivity. Have you tried rye? Got a good recipe or a favorite way? Let me know!
Category: Food & Recipes

 

14 Comments

Comments

Donna says ...
I must drive 30-40 miles from Northwest Indiana to get to the nearest Whole Foods. When are they going to open a store in Northwest Indiana??
01/25/2011 1:08:57 PM CST
Maarit says ...
Please note than researchers have proven that traditional "Baltic sea" diet is as good for the health as Mediterian diet. Baltic sea diet consists dark whole grain rye bread with lot of fish and berries. Currently living in US I embrace the diet with Finn Crisp crackers and salt-pickled salmon, both found in Whole foods markets. Unfortunatly the real dark fresh hard rye bread baked without yeast can not be found anywhere...
01/26/2011 7:31:41 PM CST
Erik says ...
Rye is one of my faves as well. It goes in all sorts of things! I can't wait to try making Rye croutons and the Rye Pork Tenderloin!
01/27/2011 12:13:54 PM CST
Jane White says ...
I am looking for european style sourdough rye bread, distributed by French Meadow Bakery. On their website (www.frenchmeadow.com) they indicate that this Whole Foods Store carries this, but I cannot find it on your website. This is great bread and has no added sugar or white flour, even in the sourdough culture according to package information. Can you tell me if your store carries it, or if any of your stores in the Plano, Allen, McKinney carry this particular bread. Thank you, Jane White
12/09/2012 10:46:16 AM CST
Nikki - Community Moderator says ...
@JANE - Since our products vary between store locations, we do not offer an online ordering system. I would suggest reaching out to your local store to check if they carry this: http://www.wholefoodsmarket.com/stores/list.
12/12/2012 2:01:49 PM CST
Abi says ...
Do you have a recipe for European Rye bread?
01/05/2013 12:07:55 PM CST
Nikki - Community Moderator says ...
@ABI - I was not able to find a recipe on our website but did find a wide range of rye recipes online at http://allrecipes.com/recipes/bread/rye-bread/viewall.aspx?page=1. If you bake one of these, let us know how it works out!
01/08/2013 4:22:08 PM CST
carol burns says ...
I'm a regular Whole Foods customer. Please tell me the brands of the whole grain rye bread and cereal.
01/21/2013 12:03:25 AM CST
Peggy says ...
Does Whole Foods Market sell Rye Flour? I want to make some rye bread in my bread machine. I went to Raleys and Walmart but they don't have any. I love Whole Foods but it is a little pricey for me but I would like to come and buy some Rye Flour if you have it there.
01/25/2013 8:05:24 AM CST
Nikki - Community Moderator says ...
@CAROL - Our products vary between store locations so unfortunately we do not have a list of products carried at each store. Reach out to your local store to see what rye options they carry! http://www.wholefoodsmarket.com/stores/list
01/25/2013 2:58:38 PM CST
Nikki - Community Moderator says ...
@PEGGY - Our products vary between store locations but we typically will have a packaged or bulk option. Call your local store to see what they have in stock: http://www.wholefoodsmarket.com/stores/list.
01/25/2013 3:33:32 PM CST
Robert Ragaini says ...
I also am a fan of sourdough rye bread. But when looking for it or other sourdough breads at Whole Foods, I've been disappointed. First, now you have to ask for printouts of the ingredients which used to be on the labels. If you do, as I do, you don't find the words "sourdough starter" on the ingredient list of sourdough breads. But yeast, which isn't an ingredient in traditional sourdough bread, is. The reason, as explained to me by an employee who worked in the bakery, is that Whole Foods doesn't use sourdough starter. Instead it has a technique that gets around the long fermentation time in authentic sourdough. So calling the bread "sourdough" is misleading at best. At worst, it's fraudulent, improper labeling. (I was told that this bread is not baked in house and that sometimes real sourdough is available, but I haven't found it.) This last is another example of the systematic degradation of Whole Foods' initial admirable code of ethics and standards. The "Health Starts Here" appellation used to be simple. It meant vegetarian products with no added oil. I ate them almost daily with the assurance that they fit perfectly into the Ornish reversal diet I'm on for heart conditions. Now the term has been broadened to such an extent that I have to examine each item to see if I can eat it. I know that you can't run a business if you don't make a profit, but It's very disheartening to see Whole Foods following the lead of Trader Joe's. You used to be better than that.
06/29/2014 9:10:17 AM CDT
Carl Hader says ...
trying to find a wheat free OR a reduced gluten Rye bread..what would my best choice be at my local Whole Foods store? I do not have an allergy , but just trying to reduce my wheat intake. I do not like the various "gluten Free" breads, and have not seen a gluten free RYE bread in the stores......There are wheat free Rye breads on line but I am reluctant to buy a loaf of bread via mail order.
09/26/2014 4:14:48 PM CDT
Nikki - Community Moderator says ...
@CARL - Our exact product options differ between stores. Check with your local store to see if they have this option of rye in stock.
09/26/2014 4:42:03 PM CDT