Rye flakes


Rye was first cultivated rather late in human history, perhaps as recently as 2000 to 3000 years ago. It is still grown extensively in northern Europe and Asia.
The wonder of rye is its ability to grow on poor soil and harsh climates, often at startlingly high altitudes.
Rye is a dark cereal grain that adds flavor to many foods.
Although rye production has decreased during the 20th century, it is still a favorite for bread making in many parts of the world.
It is used as a livestock feed and also to make rye whiskey.

Rye is a soft grain nutritionally very similar to wheat; it is high in minerals, particulary potassium and iron, and B vitamins.

Forms of Rye

  • Rye berries
  • Cracked rye
  • Rye flakes
  • Flour
Basic Cooking Instruction
Rye needs a lot of time to be cooked: rye berries need almost two hours and rye flakes one hour.
The cooking can be shorten by soaking the berries in cold water overnight.
If you do not want to lose the nutrients you can use the soak liquid for cooking.
Rye berries resemble wheat berries, they can be cooked as a main or side dish.
The flavor of rye is robust so you can cook different grain together. You can combine rye berries with wheat berries or brown rice.
Cracked rye can be added to soup, or cooked and eaten as a pilaf or hot cereal.
Rye flakes can be eaten as a breakfast cereal. They are often combined in small quantities with oats in granola and cereals.


100 g of raw rye provide
Proteins 15 g
Fats 2.5 g
Carbohydrates 70 g
Fibre 2 g
Main nutrients
Calcium 33 mg
Iron 2.7 mg
Potassium 264 mg
Phosphorus 374 mg
Zinc 3.7 mg
Magnesium 121 mg
Thiamine 0.3 mg
Riboflavin 0.25 mg
Niacin 4.3 mg


Petits fours
250 g rye flour
100 g melted butter or margarine
3 tablespoons of ground walnuts
3 tablespoons ground almonds
5 tablespoons sugar
a twist of grated lemon
a pinch of salt
Mix all the ingredients together until you obtain an homogeneous dough.
Divide the dough in about 30 balls that you flatten a little.
Put them in a greasy pan and cook them about 15 minutes at medium heat.
Let cool.

Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
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