Rye flour is one of the most popular varieties made from rye grains. Suitable for diet and everyday diet, used for baking bread, pies, cookies and gingerbread cookies.
Useful qualities of rye flour
Rye flour goes well with wheat, oat, buckwheat flour, about 100 kcal is contained in 100 grams of this product. Different types of rye flour are obtained depending on the method of processing and grinding:
· Peklevany flour - The finest grinding of rye flour produced from endosperm is almost entirely composed of starch. It is used for baking gingerbread, gingerbread and pies, suitable for souring and adding to other varieties of flour.
· Seeded flour - most often taken for the preparation of bakery products, the dough rises well and becomes lush. But the fine flour is made from grain, peeled from the shell, so it is less useful than wholemeal flour.
· Peeled flour with a heterogeneous structure is made from partially refined grains and contains bran.
· Wallpaper - the most useful rye flour, since it is produced from whole rye grains, contains many vitamins (A, B1, B2, B6, B9, E, P, PP), minerals (potassium, calcium, magnesium, sodium, phosphorus, zinc), vegetable proteins and dietary fiber.
· Whole Grain Rye Flour It is very similar to wallpaper, only it is not sieved at all after processing, therefore all useful components are preserved. It is obtained as a result of a single run, so flour particles differ in larger size.
Saturated fatty acids (palmitic, stearic) in the composition of rye flour help to normalize the intercellular balance and strengthen the walls of blood vessels, supply the body with energy. Polyunsaturated fatty acids contain tocopherol (vitamin E), normalize cholesterol and improve blood counts.
The amino acid lysine helps to better absorb calcium, is involved in the metabolism of fats and helps to reduce weight. It increases the level of serotonin in the brain, therefore it has a beneficial effect on depression and fatigue, relieves anxiety. In addition, this substance is necessary for the formation of collagen, which ensures a healthy state of the skin, bones and ligaments. Strengthens the immune system and increases the ability to resist infections and diseases.
Phenolic compounds contribute to the balanced development of all systems and organs, rapid tissue regeneration and recovery from injuries or stressful conditions. These substances are especially necessary for residents of the northern regions, where there is not enough natural ultraviolet for the synthesis of vitamins in the body.
Folic acid and phytoestrogens (natural hormones) normalize the endocrine system and reproductive function. Products from rye flour are recommended for both men and women, especially during periods of increased stress, to improve appetite and digestion. Bran in the composition of rye flour stimulates intestinal motility and promotes gentle cleansing.
Rye bread diets
Such diets are carried out not only for weight loss, but also to cleanse the intestines and strengthen the immune system.
1. Diet with cheese (2-3 days):
· For breakfast - herbal or regular tea, rye bread and cheese toast, banana;
· For lunch - cucumber salad with vegetable oil, broth with chicken, brown bread;
· For dinner - rye bread, toast or crackers, cheese balls made of cheese, boiled egg and greens with the addition of vegetable oil and garlic (optional), banana.
During the day, drink 1.5-2 liters of still mineral water or herbal tea according to indications (vitamin, diuretic, choleretic, laxatives).
2. Fasting day with baked rye flour: drink up to 1.5 liters of natural kefir or yogurt during the day (it is better to use a special sourdough). Eat baked goods with the addition of rye flour (rolls, cakes, cookies, crackers and others), can be mixed with flax or oat flour, add various seeds and cereals.
Whey rye crackers: 2 cups rye flour, 0.5 cups whey, 1-2 tbsp. l vegetable oil, a pinch of salt, a pinch of baking powder, seeds or flakes as desired; add salt and baking powder to the flour, then slowly add the serum, knead the dough; thinly roll, grease with vegetable oil, fold in half, roll again, repeat this way several times; cut crackers and bake at a temperature of 180 ° C for about 10-15 minutes, before baking, you can spread butter on top and sprinkle with salt, spices, seeds, cereal.
Tasty and healthy recipes with rye flour
There are hundreds of time-tested recipes with rye flour, which allow you to diversify your daily diet and consume healthier, wholesome foods.
1. Rye pancakes with cottage cheese: 1 cup rye flour, 2 cups of milk, 2 eggs, 100 grams of cottage cheese, 50 grams of butter, a pinch of sugar and salt, a pinch of baking powder, vegetable oil for frying; mix all the ingredients thoroughly (preferably with a blender) and fry the pancakes; mash the cottage cheese with butter and sugar; spread the pancakes and put them in an "envelope".
2. Jellied pie with cabbage: 1 glass of rye and wheat flour, 2 glasses of kefir, 2 eggs, 400 grams of cabbage, 4 tbsp. l mayonnaise, salt, soda, butter, vegetable oil.
Add soda to kefir and mix so that the soda is extinguished, add eggs and salt, beat with a blender or whisk. Gradually introduce the flour mixture to make a dough with a consistency of thick sour cream.
Finely chop the cabbage and stew in vegetable oil, add mayonnaise, mix. Pour half the dough into the baking dish, put the stewed cabbage and pour in the remaining dough, spread with butter. Place in an oven preheated to 180 ° C and bake for 30-40 minutes until cooked.
3. Unleavened rye flour bread very useful at any age: 1 kg of flour (rye or mixed), 0.5 liters of kefir, 2 tbsp. l sugar, 1 tbsp. l salt, ½ tbsp. l soda, ¼ Art. l citric acid, vegetable oil, herbs and garlic as desired.
Mix all the dry ingredients, add kefir and knead a thick dough for about 10 minutes. We form in the form of loaves or loaves 4-5 cm high, put in a mold or on a baking sheet, greased with oil, and put in a warm oven (40-50 ° C). After 6-8 hours, preheat the oven to 180 ° C and leave the bread to bake for 1.5-2 hours. At the end of cooking, you can grease with a mixture of oil, herbs and crushed garlic and put on for another one to two minutes.
Special notes
How harmful is rye flour to eat in various cases:
In childhood up to 3 years it is better to use dried rye bread, crackers or yeast-free pastries from rye flour;
Very carefully in lactation, so as not to provoke bloating and flatulence in the child;
· for gluten allergy (gluten) it is better to refuse the use of this product;
· with increased acidity of gastric juice, at the time of exacerbation of chronic diseases of the gastrointestinal tract (pancreatitis, cholecystitis), all bakery products should be limited.
People with increased body weight need to carefully monitor the composition and amount of food consumed, it is advisable to consult a supervising doctor or nutritionist.
