Rye Field
This rye field is in Finland, where rye is an important part of everyday meals. Most rye grown is “winter rye” which is planted in the autumn; the plants then develop during the springtime, and are harvested by August (in the Northern Hemisphere).
Rye Berries
Whole rye kernels are usually referred to as “rye berries.” Rye growing in the field has an inedible hull, which must be removed before milling or eating. In rye, the starchy endosperm constitutes about 80-85% of the whole kernel, the germ 2-3% and the outer bran layers about 10-15%. While the fiber in most grains is concentrated almost solely in the bran layers, some of rye’s fiber is also in the endosperm.
I adapted this from Wellsphere.com, a healthy eating community and WholeGrainsCouncil.org
INGREDIENTS
1 cup rye berries
3 cups water or stock
2 cups walnuts
1 Tbsp honey or pure maple syrup
3 Tbsp Dijon mustard
2 Tbsp + 1 tsp walnut oil (or substitute coconut)
2 tsp apple cider vinegar, or to taste
¼ cup extra-virgin olive oil
2 tsp caraway seeds, toasted over medium heat until fragrant
2 medium red onions, diced
3 cloves garlic, minced
5 cups shredded Savoy or Napa cabbage
¼ cup chopped parsley
Sea salt & freshly ground black pepper to taste
3 cups water or stock
2 cups walnuts
1 Tbsp honey or pure maple syrup
3 Tbsp Dijon mustard
2 Tbsp + 1 tsp walnut oil (or substitute coconut)
2 tsp apple cider vinegar, or to taste
¼ cup extra-virgin olive oil
2 tsp caraway seeds, toasted over medium heat until fragrant
2 medium red onions, diced
3 cloves garlic, minced
5 cups shredded Savoy or Napa cabbage
¼ cup chopped parsley
Sea salt & freshly ground black pepper to taste
INSTRUCTIONS
1. Heat a large stock pot over medium-high heat. Add the rye berries and toast for approximately 5 minutes, stirring continuously with a wooden spoon. When the berries have darkened, pour them into a strainer and rinse well with cold water. Return berries to the cooled pot; cover with 2 ½ cups water or stock and refrigerate overnight.
2. Bring the rye berries and soaking liquid to a boil over high heat. Reduce heat and allow the rye to simmer for approximately 45 minutes. Add salt and pepper to taste; allow to simmer for 15 minutes more, or until the berries are tender and the liquid is absorbed.
3. Meanwhile preheat oven to 375. Spread the walnuts onto a sheet pan. Toast in the oven for approximately 8-10 minutes, or until a deep golden brown. (I toast the nuts in a skillet sometimes instead.)Remove from the oven, toss in a small bowl with 1 teaspoon walnut oil (I don't use any oil) and a pinch of salt.
4. Once the rye berries are tender, add remaining ½ cup of water or stock, honey, Dijon mustard, apple cider vinegar, and remaining 2 tablespoons walnut oil (I use coconut oil, or any oil would work-it's your preference); set aside and keep warm.
5. Heat olive oil (I use chicken or turkey fat, or butter) in a large sauté pan over medium high heat. Add chopped onion and garlic; allow to soften slightly, about 2 minutes. Add shredded cabbage, a generous pinch of salt, a few grinds of black pepper, and toasted caraway seeds. Stir to coat cabbage in the onions and oil; cover the pan and allow the cabbage to steam in its own liquid, about 6-8 minutes, or until tender.
6. Add cabbage, walnuts, and parsley to rye berries; stir to combine. Taste for seasoning; add more salt, cider vinegar, or mustard to taste. Serve hot or at room temperature.
