Nordic · breakfast, lunch, snack
Rugbrød: Danish Seeded Sourdough Rye Bread
Video by Foodgeek on YouTube · Open on YouTube
- Vegetarian
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
A dense wholegrain loaf made almost entirely from rye flour and cracked rye kernels with pumpkin seeds: high in fibre, with plant protein, magnesium and zinc, and only about 3 g of malt syrup per serve.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- The night before, mix the starter, 150 g rye flour and 350 g water into a levain. In another bowl, stir the cracked rye and pumpkin seeds into 500 g water. Leave both on the counter overnight. 1:02
- Next day, mix 400 g of the levain with the salt, malt syrup, 400 g rye flour and 200 g water. Add the soaked kernels and seeds (strain off any free water) and mix until evenly combined. 1:54
- Butter a loaf tin, add the sticky dough and level the top with a wet spatula. Cover and leave to rise by 30–50% (2–6 hours), until 6–7 pinholes appear on the surface. 2:22
- Bake at 240°C for 10 minutes, then lower to 180°C and bake 40–70 minutes more, until the centre reaches about 98°C. 3:06
- Cool on a rack, then seal in a bag and rest for a day before slicing so the crumb and crust soften. 3:29
Tip. Makes 1 loaf; serves 16 (our estimate). Time excludes the overnight levain and seed soak and the day's rest before slicing. Rye is entered as wholemeal flour, so real fibre is higher. Keeps a week wrapped; freezes.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 16
Where the energy comes from one serve
- Net carbs 59%
- Protein 16%
- Fat 25%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
About 88% of the 36 g of net carbs come from the wholegrain rye flour.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High61%
33 µg a serve, mostly from wholegrain rye flour (46%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High32%
135 mg a serve, mostly from pumpkin seeds (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High20%
2.2 mg a serve, mostly from pumpkin seeds (37%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source16%
2.8 mg a serve, mostly from pumpkin seeds (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 Source13%
0.2 mg a serve, mostly from wholegrain rye flour (45%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 10
Folate7%
30 µg a serve, mostly from wholegrain rye flour (37%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium6%
280 mg a serve, mostly from wholegrain rye flour (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E4%
0.6 mg a serve, mostly from pumpkin seeds (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium2%
26 mg a serve, mostly from wholegrain rye flour (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-32%
0 g a serve, mostly from pumpkin seeds (37%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K1%
1.8 µg a serve, mostly from pumpkin seeds (43%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A0%
2.2 µg a serve, mostly from butter (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0.2 mg a serve, mostly from pumpkin seeds (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve, mostly from butter (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve, mostly from butter (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Foodgeek; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.