What better way to embrace the crisp weather of autumn than to celebrate the grain that thrives in a cold and wet climate? Rye. This is part of a year-long series celebrating whole grains, with rye officially dubbed “Miss November.”
A Hearty Whole Grain
This hearty grain hails from Eastern Europe, where it remains a staple even today. Originally, it was thought to be a weed because of its rapid growth. Farmers have since come to appreciate its prolific nature. Historically, rye was primarily eaten by peasants, enjoyed as a hearty bread. Unbeknownst to the nobility, the lower classes were benefiting from the abundant nutrients in rye.
Rye bread’s distinct flavor is just one of its enticing factors. It also offers fiber for healthy digestion, iron for a strong immune system, and a multitude of antioxidants, which aid in preventing cell damage. It is also an immensely satiating grain.
Authentic Rye Bread
The recent interest in everything whole grain often translates to products in the marketplace labeled “100% natural.” But this is sometimes little more than savvy marketing. Look past the label when buying rye bread. Take a peek at the ingredients list to see if the first one is whole grain.rather than “enriched wheat flour” with caramel coloring. Typically, rye bread is a lot denser than wheat, especially German and European-style breads. These are some heavy loaves, which can make for heavy lifting when you’re out grocery shopping.
A Nutrient-Dense Grain
Like many other grains, Rye can be purchased and used in a variety of forms, such as berries, flakes, cracked, and flour. If you’re opting for a meal with texture, then give rye berries a go. They maintain their nutritional value because they haven’t been stripped of the germ and bran.
Topped with Salmon and Avocado
Today’s recipe relies on hearty, dense rye bread. Like many European-style sandwiches, it’s served open-faced, with the ingredients layered on a single slice of toasted rye. The smoky fish stands up to the deep, nutty flavor of the rye, offset by the avocado and crisp cucumber. It’s great for breakfast, lunch, or snack.
If you want to do some additional experimenting with rye, check out this Raisin Rosemary Rye Bread which relies on rye flour, or this Rye Berry Salad with Orange Vinaigrette.
Smoked Salmon and Avocado Tartine on Rye
This open-faced sandwich is reminiscent of what you might find in a cafe in Northern Europe. It's a snap to pull together and works for a breakfast, light lunch, or afternoon snack.
Ingredients
- 1 slice dense German-syle rye bread that's about 3 1/2 inches by 4 inches
- 1/3 medium ripe avocado
- 1 teaspoon capers
- 1 lemon or lime wedge
- Pinch salt
- 4 to 5 thin slices English cucumber
- 2 thin slices smoked salmon
- Freshly cracked black pepper
Instructions
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Toast the bread until crisp. Dense rye bread is moist, so will take longer than standard wheat bread.
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When the toast is done, use the back of a fork to gently mash the avocado on top. Scatter the capers on the avocado, add a generous squeeze of lemon, and a pinch of salt. Lay the cucumber slices on top followed by the smoked salmon.
Thank you to my intern Courtney Woo for this guest post
