Discover the secrets to making Ruginė duona, a traditional Lithuanian dark rye bread. This recipe guides you through creating a dense, flavorful loaf that's a staple in Lithuanian cuisine. Perfect for those who appreciate hearty, rustic bread with a rich history.

Ingredients:

- 2 cups (240g) dark rye flour

- 1 cup (120g) all-purpose flour

- 1 ½ cups (360ml) warm water

- 1 tablespoon caraway seeds (optional)

- 2 tablespoons honey or molasses

- 1 teaspoon salt

- 1 teaspoon active dry yeast

- 1 tablespoon vegetable oil (optional, for softer crust)

- 1 tablespoon vinegar or lemon juice (optional, for extra tang)

Instructions:

Activate Yeast: In a small bowl, dissolve the yeast in ½ cup (120ml) of warm water. Let it sit for about 5 minutes until it becomes frothy.

Mix Ingredients: In a large mixing bowl, combine the rye flour, all-purpose flour, salt, and caraway seeds (if using). Create a well in the center and add the activated yeast mixture, honey or molasses, and the remaining 1 cup (240ml) of warm water. Mix until a sticky dough forms.

Knead Dough: Turn the dough onto a lightly floured surface and knead for about 5-7 minutes, until smooth and elastic. If the dough is too sticky, add a little more flour as needed.

First Rise: Place the dough in a lightly oiled bowl, cover it with a clean cloth or plastic wrap, and let it rise in a warm, draft-free area for about 1-1.5 hours, or until it has doubled in size.

Shape and Second Rise: Punch down the dough to release air. Shape it into a loaf or transfer it to a greased bread pan. Cover and let it rise for another 30-45 minutes.

Preheat Oven: While the dough is rising, preheat your oven to 375°F (190°C).

Bake: Place the loaf in the preheated oven and bake for 30-40 minutes, or until the bread sounds hollow when tapped on the bottom and has a dark, crisp crust.

Cool: Remove the bread from the oven and let it cool on a wire rack before slicing.

Enjoy your homemade Ruginė duona with butter, cheese, or your favorite spreads!

Nutritional Values

Dark Rye Flour (2 cups, 240g):

  - Calories: 800 kcal

  - Carbohydrates: 160g

  - Protein: 24g

  - Fiber: 40g

  - Fat: 4g

Benefits:

  - High in Fiber: Promotes digestive health and helps regulate blood sugar levels.

  - Rich in Nutrients: Contains essential vitamins and minerals like B-vitamins, iron, and magnesium.

  - Low Glycemic Index: Helps maintain steady blood sugar levels and can be beneficial for weight management.

All-Purpose Flour (1 cup, 120g):

  - Calories: 455 kcal

  - Carbohydrates: 95g

  - Protein: 13g

  - Fiber: 3.4g

  - Fat: 1.2g

Benefits:

  - Source of Energy: Provides carbohydrates that are the body’s main energy source.

  - Versatile Ingredient: Balances the density of rye flour, making the bread less dense and more palatable.

Warm Water (1 ½ cups, 360ml):

  - Calories: 0 kcal

Benefits:

  - Hydration: Essential for mixing and activating yeast, promoting proper dough consistency.

Caraway Seeds (1 tablespoon, optional):

  - Calories: 22 kcal

  - Carbohydrates: 3.3g

  - Protein: 1.3g

  - Fiber: 2.5g

  - Fat: 0.9g

Benefits:

  - Digestive Health: Caraway seeds can help reduce bloating and improve digestion.

  - Rich in Antioxidants: May help protect cells from damage caused by free radicals.

Honey or Molasses (2 tablespoons):

  - Calories: 128 kcal

  - Carbohydrates: 34g

  - Protein: 0.1g

  - Fat: 0 g

Benefits:

  - Natural Sweetener: Adds sweetness without refined sugars, providing a more natural source of energy.

  - Antioxidants: Honey and molasses contain antioxidants that can contribute to better health.

Salt (1 teaspoon):

  - Calories: 0 kcal

Benefits:

  - Electrolyte Balance: Essential for maintaining fluid balance and nerve function in the body.

  - Flavor Enhancer: Enhances the overall taste of the bread.

Active Dry Yeast (1 teaspoon):

  - Calories: 11 kcal

  - Carbohydrates: 1.64g

  - Protein: 1.36g

  - Fiber: 0g

  - Fat: 0.14g

Benefits:

  - Leavening Agent: Helps the dough rise, giving the bread a light texture.

  - Source of B-Vitamins: Yeast is rich in B-vitamins, which support energy production and overall health.

Vegetable Oil (1 tablespoon, optional):

  - Calories: 120 kcal

  - Fat: 14g (primarily unsaturated fats)

Benefits:

  - Heart Health: Contains healthy fats that can support cardiovascular health.

  - Texture Improvement: Helps create a softer crust if added to the dough.

Vinegar or Lemon Juice (1 tablespoon, optional):

  - Calories: 3-4 kcal

Benefits:

  - Digestive Aid: May help improve digestion and balance pH levels in the body.

  - Flavor Enhancer: Adds a slight tanginess that complements the flavor of rye bread.

Ruginė duona is rich in fiber, which aids in digestion and helps maintain stable blood sugar levels. The combination of rye flour and caraway seeds provides a good source of essential nutrients like B-vitamins, iron, and magnesium. The natural sweeteners, like honey or molasses, offer antioxidants, while the use of yeast contributes to B-vitamins that support energy production. The optional addition of vegetable oil and vinegar or lemon juice enhances the bread's texture and flavor, making it a nutritious and flavorful staple.