Teff: A Super-Grain
BySarah Axtell, ND •July 16, 2014
Teff is my favorite gluten-free, whole grain baking flour. Teff is an ancient Ethiopian grain, tiny in size but packed with nutrients. It’s higher in protein than wheat and has a high amount of calcium, and thiamin (a b vitamin). AND it has 2X the amount of iron and wheat and barley. Its also a great source of fiber and will not spike your blood sugar like so many other refined grains do. You can easily substitute it in any recipe that calls for wheat flour. I always do 1/2 almond flour, 1/2 teff flour. The almond flour makes whatever you are baking nice and moist. Teff is a must-have in the cupboard!
Quick and Easy Injera
Injera is an Ethiopian staple. It is a flat-bread, similar to a crepe or a light pancake. Traditionally it is mixed together and the dough is set aside to ferment for a few days. But if you are like me, you don’t have the patience for that. It is made with club soda and apple cider vinegar, which gives it a sourdough taste. Here is a quick and easy recipe that is ready in minutes. Serve with steamed greens and a peanut sauce.
- 1 cup teff flour
- 1/2 tsp baking soda
- 1/4 tsp sea salt
- 2 tbsps melted butter
- 1 tbsp apple cider vinegar
- 1 egg
- 1.5 cups club soda (water can be used if you don’t have this)
Blend all ingredients together in a blender. Heat butter or coconut oil in a large skillet over medium-high heat. Pour approx. 1/2 cup batter in skillet and cook until a crepe forms, about 4 minutes. No need to flip as it generally cooks through on both sides if heat is high enough. They should be pretty thin, like a crepe.
Ginger Teff Cookie Bars
Even though it’s March I can’t seem to let go of the taste of fall. I love incorporating spices in my baked goods like ginger, cloves, and cinnamon (all conveniently included in pumpkin pie spice). This is a delicious treat, free of gluten, dairy, eggs and refined sugar.
- 1/3 cup melted butter or coconut oil
- 1/3 cup apple sauce
- 1/3 cup molasses
- 1/3 cup maple syrup
- 1 tbsp vanilla extract
- 1 tbsp fresh ginger, grated or finely chopped
- 1.5 cups teff flour
- 1 cup almond flour
- 1 tsp baking soda
- 1/2 tsp salt
- 1 tbsp pumpkin pie spice
- 1/3 cup chocolate chips (optional)
Preheat oven to 350 F. Oil a glass baking dish. In a large mixing bowl, mix together butter, apple sauce, molasses, maple syrup, ginger and vanilla. In a separate bowl, mix together remaining dry ingredients. Add wet ingredients to dry ingredients. Add chocolate chips if using. Transfer dough to glass dish. Bake for 20 minutes.
Also, try these Cocoa Brownies made with teff flour.
Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.