A wheat and rye blend, triticale is tasty and versatile

A wheat and rye blend triticale is tasty and versatile
This July 20, 2015 photo shows whole grain triticale in Concord, N.H. freekeh and triticale are among the latest hot whole grains gaining ground as more Americans look beyond brown rice. AP Photo/Matthew Mead

A cross between wheat and rye, this slightly grassy grain often appears as flour, flakes, meal and whole berries.

To cook triticale berries, combine 1 cup of the grain with 3 cups of boiling water. Cover and soak overnight. When you are ready to cook, turn on the heat and simmer the grain, covered, for 40 to 50 minutes, or until the kernels just begin to pop. Triticale berries also can be cooked in a large pot of boiling, salted water, like pasta, and drained when they are done, but they still must be soaked overnight.



Start to finish: 5 to 7 hours

Servings: 6

  • 1 cup triticale
  • 3 1/2 cups water
  • 1/2 teaspoon ground cardamom
  • 1 teaspoon cinnamon
  • Kosher salt
  • 1/2 cup dried cranberries
  • 1/2 cup half-and-half
  • 1/4 cup honey
  • Toasted pecans (optional)
  • Fresh blueberries (optional)
  • Plain or vanilla Greek yogurt (optional)

In a slow cooker, combine the triticale, water, cardamom, cinnamon and a pinch of salt. Set to high and cook for 4 to 6 hours, or until all of the water has been absorbed. Add the cranberries, half-and-half and honey, then cook for 1 hour more. Serve topped with toasted pecans, fresh blueberries and a dollop of yogurt, if desired.

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Nutrition information per serving: 210 calories; 30 calories from fat (14 per cent of total calories); 3 g fat (1.5 g saturated; 0 g trans fats); 5 mg cholesterol; 20 mg sodium; 44 g carbohydrate; 7 g fiber; 19 g sugar; 5 g protein.

(Recipe from Alison Ladman)

For more recipes and primers on how to cook various whole grains, click here. 

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