Mix 1 part cereal into 2 1/2 parts boiling salted water. Cook for 10 minutes, stirring occasionally.



great info about rye flakes from WebMD

Whole grains like rye flakes have become almost synonymous with “healthy food,” and for good reason. Studies have connected diets rich in whole grain to a reduced risk of diseases like asthma, Crohn’s disease, gout, and ulcerative colitis. Whole grains can also reduce your risk of death from stroke or cancer.Rye flakes may not be the most famous whole grain, but they pack a powerful nutritional punch. They come from the kernels or “berries” of the rye plant. They’re made like rolled oats — by steaming, rolling, and drying the rye berries.

The final product looks similar to rolled oats as well. They’re easy to cook with and available at health food stores and specialty retailers.

Health Benefits

The vitamins, minerals, and fiber in rye flakes can benefit your health in many ways. Rye is rich in potassium, which your body needs to produce the energy that powers your nerves and muscles. Potassium also helps to strengthen bones and prevent kidney stones.

Rye is also a good source of B vitamins, which are important to many body processes. For example:

  •  Vitamin B1 (thiamine) and B3 (niacin) help to keep your energy level up
  •  Riboflavin keeps your liver and nervous system healthy
  •  Vitamin B6 supports your immune system
  •  Folate is important for preventing birth defects

Beyond these, rye flakes provide other health benefits including:

Digestive Health

Rye can help your digestive system to function more effectively. As a whole grain product, rye flakes reduce the levels of chemicals called metabolites.

Lower levels of metabolites mean that food moves through the digestive tract more efficiently. This reduces your risk of various digestive disorders, including colorectal cancer.

Diabetes Management

Because rye flakes are high in soluble fiber, they have a lower glycemic index (GI) than most other popular grains. Choosing rye can help people with diabetes to control their blood sugar. The soluble fiber in rye may also help to reduce your risk of getting type 2 diabetes.

Weight Control

Rye could also help you to control your weight. In one laboratory study, mice that ate a rye-based diet weighed less and had less body fat than mice that ate a wheat-based diet.

How to Prepare Rye Flakes

You can prepare rye flakes like rolled oats. One option is to cook them into a porridge, boiling them in water until the mixture thickens. You can eat the porridge plain or mix in healthy additions like nuts and berries.

Rye flakes also make healthy and delicious recipe ingredients. Here are a few ways you can use them:

  • Mix up some rye-based granola or muesli
  • Replace rolled oats with rye flakes in cookies
  • Toast rye flakes and sprinkle them over your cereal
  • Use them as a binding agent in savory dishes like hamburgers, meatloaf, and stuffing
WebMD Medical Reference