Recent studies have told us that we all need to be getting more fibre into our diets. Since then, we’ve been seeking ways to get it into our meals, and we think our favourite might just be rye bread. Dense, rich and packed with flavour, rye bread is one of the highest fibre foods and the perfect base for an open sandwich.
Why is rye good for you?
Rye is one of the best foods for fibre. A diet rich in rye, which has 15% fibre concentrate as opposed to the 3% found in refined wheat, is perfect for giving your gut some loving. Fibre is probiotic, which is a fancy way of saying that it’s a food that feeds healthy bacteria into your gut and perks up your digestive system.
As with other whole grains, rye is packed with iron and magnesium to help you battle against tiredness and fatigue as well as harbouring a nice dose of zinc to help keep your immune system healthy.
All that from a loaf of bread.
We don’t think anywhere does rye quite like Karaway Bakery. A family-run bakery, their bread is made from recipes that have been handed down from generation to generation. They use only natural, high-quality ingredients and traditional long-fermentation methods. Each of their rye breads has its own unique sourdough starter, is shaped by hand and takes up to 48 hours to mature (that’s a whopping 10 times longer than average supermarket bread!).
A slice of these soft, sweet rye breads are pretty great with just a slather of butter. But if you’re feeling like pushing the boat out, an open sandwich is the only way to go.
6 ridiculously tasty toppings for your rye bread
Photography: Natalé Towell
1. The Classic: Cream cheese & Smoked Salmon
A classic for a classic: go back to rye bread’s Eastern European roots and load a slice of Lithuanian scalded rye with a thick layer of cream cheese and some proper smoked salmon. Top with sliced cucumber, finely sliced onion and chives, if you like. The perfect partner for this loaf’s caraway seed and calamus leaf flavours.
2. The Mediterranean: Honey & Ricotta
Dark, rich, and sticky, Karaway’s 100% rye sourdough balances perfectly with a light spread of ricotta and a drizzle of honey. Top with a few slices of banana for something more substantial.
3. The Sweet ‘n’ Salty: Goat’s Cheese & Raspberry Jam
Light rye sourdough deserves a classic spread of raspberry jam. Mix things up a little with a chunk of goat’s cheese on top. Brilliant cold but even better stuck under the grill until your crusts start to darken, the jam begins to bubble and the cheese starts to melt.
4. The Healthy Lunch: Egg & Spinach
Sauté your spinach with finely chopped garlic. Meanwhile, boil an egg (soft boil for 5 minutes in boiling water) and pile it all onto a nutty slice of seeded light rye bloomer.
5. The Brainy Breakfast: Smoked mackerel & red onion
Blended with linseeds, caraway seeds and sunflower seeds, Karaway’s Malted Rye works incredible well with smoked fish. We recommend smoked mackerel, which is packed with Omega-3 fatty acids and good for brain function. Top with finely sliced red onion and capers.
6. The Sunday Brunch: Pear, Cinnamon Butter & Nut
Jam-packed with prunes, apricots and raisins, the Fruity Rye Bread number topped with cinnamon butter is perfect for an indulgent brunch or afternoon snack. To make the cinnamon butter, whisk together 100g salted butter, ½ teaspoon of cinnamon and 1 teaspoon of icing sugar. Slather it on, then top with slices of pear and a sprinkle of toasted nuts. If you fancy something that walks the sweet and savoury tightrope, pair with hard cheese.
For 20% off your next rye bread order, head to the bakery at farmdrop.com.