Teff Grains

Teff leads all the grains – by a wide margin – in its calcium content, with a cup of cooked teff offering **3 mg, about the same amount of calcium as in a half-cup of cooked spinach. It’s also an excellent source of vitamin C, a nutrient not commonly found in grains.

Teff was long believed to be high in iron, but more recent tests have shown that its iron content comes from soil mixed with the grain after it’s been threshed on the ground – the grain itself is not unusually high in iron.

Teff is, however, high in resistant starch, a newly-discovered type of dietary fiber that can benefit blood-sugar management, weight control, and colon health. It’s estimated that ****0% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavor, teff is a healthy and versatile ingredient for many gluten-free products.

Since teff’s bran and germ make up a large percentage of the tiny grain, and it’s too small to process, teff is always eaten in its whole form. It’s been estimated that Ethiopians get about two-thirds of their dietary protein from teff.  Many of Ethiopia’s famed long-distance runners attribute their energy and health to teff.

In Ethiopia, teff is usually ground into flour and fermented to make the spongy, sourdough bread known as injera. As anyone knows who has eaten at an Ethiopian restaurant anywhere in the world, injera is used as an edible serving plate. Food is piled on a large round of injera on a tray in the middle of the table and different foods are served directly onto the injera. The diners eat by tearing off bits of injera, and rolling the food inside.  Ethiopians also use teff to make porridge and for alcoholic beverages, including tella and katikala.

Today, teff is moving way beyond its traditional uses. It’s an ingredient in pancakes, snacks, breads, cereals and many other products, especially those created for the gluten-free market. You can also buy teff wraps.

White or ivory teff has the mildest flavor, with darker varities having an earthier taste. Those who have only tasted teff in injera assume it has a sour taste, but when it is not fermented (made into a sourdough), teff has a sweet and light flavor.

Teff is an ancient and intriguing grain, tiny in size yet packed with nutrition. It is simple to prepare and similar to millet or quinoa in cooking. Teff is a great addition to your diet for nutrition, taste, and variety.

Teff is native to Ethiopia where it accounts for one quarter of the total cereal production. Not a newcomer, it is believed that teff originated in Ethiopia between ***0 BC and ***0 BC. Although it has been used in Northeast Africa for centuries, teff only became known in other parts of the world in the late *0th century when farmers began to cultivate it in Australia and the Central United States.

A growing demand for teff has made it more readily available in North America. It can usually be found in health food stores either in the grain form or ground into flour.

There are a few different varieties of teff that vary in color from light to dark. White teff has a chestnut-like flavor while darker varieties are more earthy in flavor with a slight hazelnut taste. Historically, white teff has been the most popular (and least widely available) variety. Perhaps due to its relative scarcity, historically white teff was regarded as a status symbol. More common is red teff. Red teff is higher in iron and has been rising in popularity in recent years.

Health Benefits of Teff:

Teff is packed with nutrition. It is higher in protein than wheat and has a high concentration of a wide variety of nutrients, including calcium, thiamin and iron. The iron from teff is easily absorbed by the body.

Since the grains are so small, the bulk of the grain is germ and brand. It is very high in fiber and is thought to benefit people with diabetes as it helps control blood sugar levels. Teff contains no gluten which makes it a suitable grain for celiacs or people with wheat sensitivities. Due to its nutritional content and energy enhancing properties, it has also gained favor with athletes.

A cup of cooked teff contains **7 mg of calcium which is *0% of the U.S. recommended daily allowance (USRDA).

Teff has twice as much iron as both wheat and barley.
 

How Is Teff Flour and Grain Used?

Teff Flour:

The teff grain is ground into flour and can be used as a substitute in most baking for all or part of the wheat flour.

Teff would not work well on its own in baking that depends on gluten for its structure (such as yeast-risen bread).

In Ethiopia, teff is fermented and used to make injera, a traditional sourdough-type flatbread.

How to cook with Teff Flour: The properties are somewhat different than wheat flour (no gluten) so start off start off by substituting about *5% of the wheat flour in a recipe with teff flour.

Teff Grain:

Uncooked teff grains can be used in cooking and baking in place of other types of small grains, nuts or seeds.

Because of its small size, make sure to use a smaller amount of teff when substituting. For example, use 1/2 cup of teff grain for 1 cup of sesame seeds.

Teff can also be used as a thickener in soups, gravies and stews.

Teff is often cooked as a porridge and when cooked, its stickiness allows it to easily be formed into cakes (polenta-like).

How to cook with Teff Grains: Place 1/2 cup teff grains, 2 cups water, and 1/4 teaspoon of salt in a saucepan. Bring to a boil, reduce the heat and simmer for about ****0 minutes or until water is absorbed. Remove it from the heat and let it stand for about five minutes. Season with butter, salt and herbs or a sweetener such as maple syrup.

Teff Trivia: