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T is for Teff

Teff is teeny tiny. Just the size of the period at the end of this sentence. It is dark brown and can be used as a whole seed, or ground into flour.

Teff is a staple in Africa where the flour is used to make Injera, the sour dough bread of Ethiopia. Injera is really like a giant pancake. Meals are served on platters layered with the thin spongy bread, topped with many mixed dishes. Diners tear off bits of Injera by hand, fill them with food, then tuck into their mouth. No utensils needed.

Be sure to try Injera when it is offered in a restaurant, if you can make sure it is gluten free. In the states, it may be made with a combo of teff and wheat flour. So you must ask and be comfortable with the answer.

I love the tang of Injera and have tried making it at home. But I have trouble with sour dough starters. There may be truth to the adage the some areas just have better (sour dough) culture than others.

Nutrition

Teff provides thiamin, niacin, B6 and folate, iron, some calcium, and fiber. Nutrients often missing in the usual gluten free diet.

What can I do with the whole seed?

Using whole seed, you can make breakfast porridge. I have successfully used the stovetop, my pressure cooker, and a crock-pot for this.

teff (3)s

teff-porridge-with-hazelnuts-and-raspberries photo by vsimon

Crock-pot Teff Porridge

serves 3-4                    metric measures

1/2 cup teff seeds         90 grams

1 1/2 cup water           360 ml

Put seeds and water into a 4 cup crock pot. Cook for 3 hours. Stir porridge and add another cup of water (240 ml) if you prefer it thinner.

Cooked teff firms up a lot when it cools. Your leftovers will solidify. Simply break it up, stir, and press with the back of a spoon to remove the little lumps. You will end up with the lovely results pictured.

You could easily double this recipe, and it might take longer to cook. Crock-pots come in many sizes and some have high and low settings. Be sure to do a test run in your crock-pot during the day, before leaving it alone overnight. If it works, you can have a hearty breakfast waiting for you when you stumble out of bed.

You can also make teff polenta, a different color polenta. Serve right away for soft polenta. Or spread into a shallow pan and allow to firm. Then slice and grill for a crispy crust. Corn polenta is still my favorite though.

What can I do with the flour?

There are more ways to use teff flour than the whole seeds. Sometimes, I like to play off the dark color and pair teff with bright or light colored ingredients. Picture peach crunch with teff and sliced almond topping. Tempting, yes?

teff peach crunch5a

teff-peach-crunch photo by vsimon

But teff is also perfect for naturally dark treats like gingerbread or mock rye bread.

And I think teff and cocoa also make a great combo, say in a waffle. Or a peanut butter filled chocolate muffin. What is not better with chocolate, right?

See some recipes you may like using  just teff flour, no combos of flours.

Chocolate Angel Food Cake

Date Nut Coffee Quick Bread

How do you use teff seeds or flour? What recipes would you like?

A little rant

I love experimenting with unusual ingredients. And using whole grains. I do not love having to mail order ingredients, even though I know this is a great service for getting gluten free ingredients. The local grocery store used to carry teff flour. But they have expanded the gluten free aisle and added the new Betty Crocker mixes.

My fears are being realized. More room for mainstream gluten free mixes (read refined starches, poor nutrition). Less room for healthy whole grains.

Recipe development using healthy ingredients is what I do. And, teaching others how to cook this way. You can make tempting treats with whole grain flours. Please ask your grocer to carry wholegrain gluten free flours, not just mixes. Vote with your purchases. The store will carry what sells.

teff (2a)

teff-seeds photo by vsimon

Growing teff

We planted several gluten free grains in our garden, including teff. It is growing slowly, and looks like slender arching blades of grass. Now the leaves are two to three feet long. It is too soon to tell if we will get seeds. We will keep you posted this fall.

Click here for an update our garden teff.

4 Responses to “T is for Teff”

  1. [...] Yes, the flour is beautifully brown. I hear there is an ivory variety, but not at my store. Still, it is a highly nutritious gluten free whole grain. And it tastes good. Learn more about teff, seeds and flour, here. [...]

  2. Heather says:

    I use teff flour to make a low-carb, gluten-free flatbread (pancake), my own simplified version of injera. It is so good and versatile!

  3. Kitchen Therapy » Blog Archive » Custom Choice Gluten Free Cereal Giveaway says:

    [...] This blog is all about making your own. And we have several cook your own hot breakfast ideas. [...]

  4. cheryl says:

    I use Teff flour whenever I am baking anything Chocolate. It works wonders and melds well with anything Chocolate. I do find that a little more “wet” is called for as it absorbs a lot of liquid.

    I have some recipes here http://www.myrealisticlife.com

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