While Teff is sometimes referred to an ancient grain, it is actually a seed. This seed comes in a white, red and dark brown varieties. Teff is mainly grown in Ethiopia and Eritrea. In Ethiopia it forms two thirds of their staple diet. Actually, teff is one of the best grains for controlling blood sugar since it is a slow-digesting carbohydrate, along with it's resistant starch properties! Diets rich in teff have been linked to healthy blood vessels and lower blood pressure making it helpful in lowering one's risk of heart attack and stroke.
Teff is loaded with protein, fibre and resistant starch. Resistant starch is beneficial for managing blood sugar, weight and maintaining a healthy happy colon. It is rich in B vitamins (like B6), has eight essential amino acids and is a great source of minerals including calcium, copper, iron (a easily absorbable form), magnesium, manganese, phosphorus, potassium, zinc and it one of the few 'grains' that contains Vitamin C!
For those on a gluten free dietary regime, this is one pseudo-grain that is a must!
Here is one recipe, a favourite for the athletes in our home and the chef!!
Easy Teff Flatbread
Pre-prep: overnight
Prep: 20 minutes
Servings: 7-8
Ingredients:
1 1/2 cups of teff flour (*sourdough version below)
2 cups of water
1/2 tsp of sea salt
2 tbsp of apple sauce
2 tsp of lime juice
Preparation:
• in glass bowl combine the flour, water and salt; whisk together, cover and leave on counter overnight. This soaking helps to ferment the teff and make it
more digestible and calm the nutty flavour. (can be left 24-48 hours in fridge as well)
• when ready to use, whisk the batter and add the applesauce and lime juice
• prepare a skillet with coconut oil or olive oil; allow skillet to heat up completely (test with adding droplets of water, if they sizzle the skillet is ready)
• add 1/2 cup of the batter into the centre of the skillet and quickly aid the spreading with the bottom of a measuring cup to help thin batter out. If you skip this step you will get a thicker, dense wrap.
• flip over when top has completed bubbling; cook for another 20-30 seconds
Meal Tip/Preparation
sourdough* version: eliminate 1/2 cup teff flour and substitute a 1/2 cup of gluten free sourdough discard. Add the water and apple sauce. Next morning, add salt and lime juice.
teff grain is easily ground in a nut or coffee grinder into flour (This is my preference as you have a fresher tasting product.)
can be used as a breakfast wrap, fruit wrap (with maple syrup and coconut whip), lunch wraps (chicken or tuna or salmon salads) or with dinner soups and chili
to make a savoury lunch wraps add dried spices like oregano, basil, or ground spices like paprika, cumin or turmeric to the batter.
Pictured:
Breakfast Fruit Wrap: blueberries, bananas, pear, nut or seed butter spread, top with hemps seeds and coconut whip or drizzle with little honey or maple syrup!! Delicious!!
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