Cooking with Triticale 101

Introduction

This month, we are covering Cooking with Triticale 101 as part of our series on Whole Grains 101.

If you had never heard of triticale before, you are not alone.

For the most part triticale has been grown for animal feed.

In recent years however, health food companies have incorporated triticale in their whole grain offerings such as this 10 grain breakfast mix.

What Exactly Is Triticale?

Triticale is a hybrid of wheat (Triticum Latin name) and rye (Secale Latin name) that was only created a little more than 150 years ago in 1873 in Scotland.

The female flower of wheat is bred with the male pollen of rye to create triticale.

When this hybridization occurs in nature, the resulting triticale plant is sterile except in the rare case of spontaneous chromosome doubling.

Scientists found that this type of breeding is greatly facilitated by the use of colchicine (a chemical derived from the crocus plant) which causes more consistent chromosome doubling.

In the past 150 years, scientists tested out making variants of triticale by breeding different species in the wheat family with increasingly complex genetics from einkorn to durum to modern bread wheat.

The most successful triticale crosses have been created using durum wheat and rye.

After initial controlled breeding, triticale becomes a self pollinating hybrid and is therefore considered genetically stable from harvest to harvest.

Is Triticale GMO?

Typically, when I think of GMO, I think of something like Bt corn which has had the traits of another species, a bacteria, added to its DNA.

Since wheat and rye are two different species, technically triticale is considered a genetically modified organism.

Because wheat and rye are both plants and there have been natural occurrences of crosses between wheat and rye, I personally am more comfortable with this type of breeding, especially since it is possible to source organic Triticale.

What Does Triticale Taste Like?

Triticale is closest in taste to a soft white wheat – very mild, sweet and nutty in flavor.

Does Triticale Contain Gluten?

Yes, triticale does contain gluten and should not be consumed by individuals with celiac disease.

However, since it is a cross between durum and rye, the gluten triticale contains might be better tolerated by individuals sensitive to modern wheat.

Nutritional Benefits of Triticale

Triticale shares a similar nutritional profile to durum wheat while typically being higher in lysine and protein than durum wheat or rye, per USDA data.

According to the Whole Grain Council, triticale is a good source of Magnesium, Phosphorus, Zinc, Thiamine and vitamin B5.

It is also an excellent source of copper and manganese.

Like other whole grains, triticale contains dietary fiber which is considered important for gut health and control of blood sugar levels.

Forms of Triticale

You can find triticale in multiple forms including as a whole grain, ground into flour, cracked or even rolled into flakes.

Culinary Uses

Below is a list of the common ways triticale can be prepared.

Whole Triticale Berry Sprouted

You can sprout triticale as easily as wheat.

1. Simply soak one part triticale to 3 parts water for 8 hours or overnight.
2. Place in wide mouth mason jar with a mesh lid at 45 degree angle.
3. Rinse twice daily.
4. Sprouts should appear within 2 days.
5. Blanch sprouts in boiling water for 1 to 5 minutes, depending on your preferred softness, prior to using in salads or other preparations.

Triticale Grass

You can continue sprouting triticale until it grows into grass within about a week.

Just like wheatgrass, Triticale grass is high in vitamin C, chlorophyll and other micronutrients.

For that purpose, you will be best off using a sprouting kit or you can improvise with a steel mesh colander if you already have it on hand.

If using mesh colander, cover with a kitchen towel or surround loosely with an unscented plastic bag to minimize evaporation.

1. Sprout triticale as instructed above until roots are the length of the grain.
2. Transfer to sprouting kit or colander.
3. Rinse twice daily.
4. Cut triticale grass just above the roots when it reaches 4 inches and up to 12 inches for maximum nutrition.
5. Grass can regrow and be cut once or twice but it will not be as nutritious as the first cut.

While there are no definitive portions for wheatgrass – be sure to start with small quantities so that your gut adapts over time to this concentrated food source.

You can juice triticale grass in masticating juicer or blend in smoothies.

Whole Triticale Berry Boiled

Triticale berries are delicious boiled. 

They are a great addition to grain bowls, soups, multigrain breakfast bowls and even to bulk up smoothies.

The boiled triticale berries have a mild, nutty flavor and are more tender than wheat berries – an all around win win.

For optimal digestion, it is best to allow the berries to soak overnight or at least eight hours.

Usually you will want to use about 2 parts liquid to 1 part grain for soaking.

For every cup of soaking water, you can add an acid such as apple cider vinegar or lemon juice to bring the pH to a level that is optimal for enzymes that deactivate phytic acid and other anti-nutrients.

Once soaked, the triticale berries will cook faster: in about half the time as unsoaked berries.

Stovetop Boiling

Unsoaked Triticale Berries

If unsoaked, triticale berries take around 50 to 60 minutes to become tender.

1. You will want to use a ratio of 3 parts liquid to 1 part grain with a pinch of salt.
2. Cover pot. 
3. Bring liquid to a boil, then simmer.
4. Start testing for doneness after about 45 minutes.
5. When done, drain off any remaining liquid.

Soaked Triticale Berries

You will need less cooking liquid when using soaked berries as they have been rehydrated.

They will take about 30 minutes to cook.

1. Drain soaked berries and use a ratio of 2 parts liquid to 1 part grain with a pinch of salt.
2. Cover pot. 
3. Bring liquid to a boil, then simmer.
4. Start testing for doneness after about 25 minutes.
5. When done, drain off any remaining liquid.

Instant Pot Boiling

Pressure cooking the berries is a great hands-free option and especially helpful when batch cooking for the week.

Unsoaked Triticale Berries

1. Use a ratio of 2 parts liquid to 1 part grain with a pinch of salt.
2. Set to 30 minutes high pressure and use at least 10 minutes natural release.
3. Drain any remaining liquid.

Soaked Triticale Berries

1. Use a ratio of 1 parts liquid to 1 part grain with a pinch of salt.
2. Set to 20 minutes high pressure and use at least 10 minutes natural release.
3. Drain any remaining liquid.

Whole Triticale Berry Malt

Sprouted triticale can be turned into diastatic or non diastatic malt for baking or brewing purposes.

Triticale malt will add extra sweetness to your baked goods.

You can follow the same steps as for making wheat malt as detailed in this post.

Cracked Triticale Berry

You can use a blender or stone mill to crack triticale berries.

You can separate out the coarser pieces to cook in a way similar to rice.

This cracked Kamut recipe which provides detailed step by step instructions can be used to cook cracked triticale.

Cracked triticale also makes an excellent, sweet porridge especially when blended with fruits and nuts.

To make the porridge, you can use both the finer and coarser parts of the grain as this will create a creamy texture.

As with whole triticale, soaking the cracked grain overnight will ensure maximum digestibility and quicker cooking.

Stovetop Cracked Triticale Porridge

Using the stovetop is a better option (than a pressure cooker) as it makes it easier to prevent burning the bottom of the pot.

For best results, bring your water to a boil first and then add the grain.

1. Use a minimum of 3 parts water (or plant milk) to 1 part grain (for unsoaked cracked triticale) or 2 parts water for presoaked triticale.
2. Add the grain to boiling water and then lower heat to allow water to simmer.
3. Stir occasionally to make sure grains are not sticking to bottom.
4. Porridge should be ready within 30 minutes.
5. If too thick, adjust with extra liquid as desired for optimal consistency.

Instant Pot Cracked Triticale Porridge

If you want to make cracked triticale porridge in the Instant Pot, your best bet will be to use the sauté option to first boil the water and also use plenty of water.

1. Use a minimum of 3 parts water (or plant milk) to 1 part grain (for unsoaked cracked triticale) or 2 parts water for presoaked triticale.
2. Set Instant Pot to sauté and wait until the water comes to a boil.
3. Add the grain to boiling water
4. Seal Instant Pot
5. Set to Porridge setting (20 minutes High Pressure).
6. Allow to natural release for 10 minutes.
7. Release remaining steam and transfer porridge to a cool container.

Triticale Flour

Triticale flour is not very easy to find but you can make your own at home using a grain mill or blender.

Triticale does not have as much gluten as wheat and behaves more like rye when used in baking.

Based on the research I have done on triticale, it is typically recommended to mix it with wheat flour if you want to make raised breads.

Triticale will work to make flatbreads – I recommend an overnight soak to soften the bran, especially if using coarser home milled flour.

Otherwise, you could simply treat it like you would rye flour.

If you want to make noodles with triticale flour, for best results, you will want to add a binder such as a flax egg.

Triticale Flakes

Sometimes triticale can be found sold in flake format and you may see triticale flakes included as part of a whole grain cereal mix.

Pleasant Hill Grains sells flakers which will allow you to grind your own triticale berries into flakes at home.

Keep in mind that aside from oats which are relatively soft, most grains, including triticale, need to be hydrated before being run through a flaker.

Triticale Rejuvelac

Rejuvelac is a beverage made from sprouted grains soaked in water.

Triticale makes a tasty rejuvelac – it has a bright, mild, lemony flavor – very similar to rye rejuvelac.

To make triticale rejuvelac, simply follow the instructions in this post.

Where to Buy Triticale

The triticale I purchased to test out for this post came from Amazon.

If you are looking to purchase triticale in bulk for long term food storage, this post includes a free PDF download with multiple additional online bulk sources of triticale.

Cookbooks about Triticale

I could not find any cookbooks dedicated solely to triticale.

The New Book of Whole Grains does have a chapter dedicated to triticale with a good number of recipes.

Just keep in mind many recipes include egg and butter so you will need to make your own substitutions if you want a plant-based version.

Conclusion

I hope this overview of triticale has given you some insights into this fairly new grain.

If you are looking to add variety to the whole grains you consume, tasty triticale is definitely worth including in your rotation.

Wishing you, as always, a grainlicious experience!

Disclaimer:  I am not a medical professional or a nutritionist.  This post is provided for general educational purposes. For a full disclaimer, please see here. 

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