Teff: All About The Amazing New Superfood 
Are you looking for alternative baking flour? Flour that is wholesome, healthy, and easy to work with but still produces excellent baked goodies? 
 
Then I have great news for you. Teff grain produces an amazing flour that ticks all these boxes. Better yet, this tiny super grain offers you so much more than a flour swap.
 
In this article, we will discover what teff is, the health benefits, how to use teff, and where you can purchase it. We will also provide you with exciting teff recipes to get you started right away on your exciting journey to healthy living.
 
So, move over quinoa, there is a new kid on the block. 
What is Teff?
Teff is an ancient grain grown widely in Ethiopia and Eritrea. The small edible seeds range from white, red, to dark brown hues. 
 
Teff seeds are typically ground into flour and used to make Injera, the traditional fermented pancake-like bread. You can also use the flour to make a wide range of baked goods such as cakes and muffins, breakfast porridge, and pilafs. Watch how to make traditional injera in this video:
 
https://www.youtube.com/watch?v=HiKaEGORttM
 
For the longest time, teff formed the dietary staple amongst Ethiopia’s renowned long-distance runners like Haile Gebrselassie (Olympic gold medalist). Today, other athletes have taken to it, drawn in by its high protein and mineral levels. Besides, for endurance athletes, it offers slow-burning energy and nutrition. Hollywood celebrities like Gwyneth Paltrow are big fans too. 
 
About 90% of cultivated teff originates from Ethiopia, but it is also grown in Idaho, India, Australia, and the Netherlands. Besides, Ethiopia puts a cap on teff export to protect the domestic market.
 
Teff flour is pricier than other flours but is well worth the investment due to its unique health benefits, as we shall see next.

Fun Fact: Teff means ‘lost’. If you were to drop teff grains on the ground, they would disappear since they are so tiny. 
Is Teff Really That Good for You? 
Teff is ideal for a healthy diet as it provides you with significant health benefits. Let’s explore some of them:
Gluten-Free
Teff is an excellent choice for people with celiac disease or gluten intolerance.  

Teff is naturally gluten-free and easy to digest. This is advantageous because even if you have no gluten sensitivities, gluten-containing foods cause low-level inflammation as the body finds it difficult to process them. 
Low Glycemic-Index
Teff is a great choice for people suffering from diabetics because it has a low glycemic index (GI) rating.  A low GI enables you to manage blood sugar.

Also, it's low-fat, and a cup of cooked teff equals 2 grams of fat only.

High Fiber Content
Teff flour has five times the fiber found in wheat flour. Fiber is vital to a healthy diet because it clears out accumulated waste and toxins as it proceeds through the digestive tract. Teff’s soluble fiber helps promote nutrient absorption and digestive regularity, thus providing relief for diarrhea, constipation, and bloating. 

Besides, teff is good for gut health because it’s a probiotic and helps feed good bacteria.
High in Resistant Starch
This complex carbohydrate is high in resistant starch, which helps to lower bad cholesterol. This feature has earned teff its superfood tag. 

Teff is a slow carbohydrate. A small portion releases energy slowly, making it an excellent choice for athletes. Moreover, teff contains eight essential amino acids and high protein (lysine) for faster muscle repair. Lysine also keeps skin smooth and young-looking.
Contains Various Minerals & Nutrients
Teff is very rich in calcium, plant protein, iron, and Vit B. It also contains Vit C plus a wide variety of minerals including:

Magnesium 
Phosphorus
Potassium 
Copper
Zinc

A daily serving of teff provides 10% of the recommended vitamin B6 and zinc and 69% for magnesium. These nutrients are essential for strong immunity and optimal cardiovascular, muscular, digestive, and nervous system functioning. As such, teff is also ideal for babies and growing children.

Among the ancient grains, teff contains the highest calcium content. A cup of cooked teff contains 5x as much calcium as the amount in whole wheat. This is quite significant since most grains barely contain calcium. Calcium is vital for a healthy immune system, bones, and tissues, provides relief from cramping, and lowers osteoporosis risk. 
Assists in Weight Loss
Due to its high fiber content, teff provides an invaluable way to boost your weight loss efforts since fiber is vital for effective weight reduction. The fiber slows digestion, thus keeps off hunger pangs by giving you a feeling of satiety. This helps curb your appetite, helping you control your weight.

Other benefits associated with teff grain include:

Low sodium thus a healthy choice for people with cardiovascular risk factors or high blood pressure 
Iron helps in reducing dizziness, headaches and boosts hemoglobin production
Versatile - teff is sprinkled over salads or added to bread, muffin or cookie batters
How to Use Teff
Now that you know how healthy teff is, how can you incorporate it into your meals? Let’s find out.

Teff sports a mild, distinctive, and earthy flavor. It’s nutty, malty taste blends well with spicy cuisine and quickbreads such as banana. 

Cook teff grain like you would cook rice -1 cup teff to 2 cups water- or like oatmeal with milk or water. Add dates and cinnamon to teff porridge for a fantastic, filling breakfast.

Teff flour, like many other gluten-free flours does not do all that well as a wheat flour substitute. However, it forms the right texture when combined with other gluten-free flours like buckwheat, flaxseed, almond, or rice flour to create amazing meals. 

You can use this versatile grain in many gluten-free products. Apart from Injera, you can also use teff to make bread, pancakes, muffins, waffles, or even cookies.

You can consume teff in various formats: 

Steamed whole 
Boiled
Baked 
As a side dish or main course

Here are general guidelines to follow when using teff:

Use teff flour in recipes that call for it, otherwise, when using it as a gluten-free alternative, substitute around 25% of the wheat flour amount 
Higher teff levels may result in drier, dense or gritty texture in some recipes
Keep cooked teff in the refrigerator, in a tightly sealed container, for five days max

Some Teff Recipes 
Cooking with ancient grains not only delivers loads of health benefits but also enriches your diet. Here are some easy teff recipes you can indulge in:
1. Injera (Ethiopian flatbed)
Ingredients:

2 cups teff flour
1/8 teaspoon active dry yeast
1 cup self-rising flour
Kosher salt
Instructions:
1. In a large bowl, mix both teff flour and the yeast.  Add 2 cups of lukewarm water and mix everything well - use your hand-.  Ensure the mixture is smooth and has no lumps. 

2. Cover the bowl with a plastic wrap. Allow the mixture to rest until it’s bubbly and sour tasting (about 36 to 48 hours). Taste it after about 36 hours to avoid too much souring. The batter will appear separated and watery on top, and bubbles will rise to the top if you shake the bowl. 

3. Add self-rising flour. Gradually add about 1 cup of water. Whisk the mixture to a smooth, thin, mixture with a consistency similar to a slightly thicker crepe batter. Cover it for another hour.

4. Heat a 10-inch nonstick skillet for a short while. Whisk in 1 teaspoon of salt into the batter. Pour some batter into the skillet. Tilt the skillet to allow the mixture to spread and coat the skillet with a thin layer. If the batter doesn’t spread with ease, whisk in some more water. Small holes will soon start forming, and the surface will darken as it cooks. 

5. When the injera is almost cooked, cover the skillet and let it steam for 1 minute. When the edges become dry and start lifting from the pan, the Injera is ready. Let it cool. Repeat this process with the remaining batter.

6. Only stack the injera when completely cooled as warm Injera tend to stick to each other. Afterward, wrap the cool injera with a clean, dry cloth or paper towels to prevent them from drying out. Serve injera at room temperature or warm them for 30 seconds in a microwave. 

Note that you can add half a cup of plain yogurt to the teff-yeast mixture for quicker injera. Allow this mixture to ferment for 16 hours before proceeding with the recipe.              

2. Teff Banana Bread Granola
 Ingredients:
1 cup (200 g) teff flour
2 cups (200 g) gluten-free rolled oats
1 cups (100 g) chopped raw walnuts
Half cup (25 g) coconut flakes
1 teaspoon cinnamon
Half  teaspoon sea salt    
Quarter cup each of olive oil and maple syrup
2 medium ripe bananas 
1.5 teaspoons vanilla extract
 
Instructions:
1. Preheat oven to 300°F (150°C). Line a baking tray with greaseproof paper.
2. Mix all the dry ingredients. Meanwhile, put the wet ingredients in a blender and blend till smooth. Pour this mixture over the dry ingredients and mix well.
3. Layer the granola mixture on the baking sheet and bake for half an hour. After 15 min, stir the mixture. Once done, stir the granola again and allow it to cool and harden.
4. Place the cool granola in an airtight container and keep in the refrigerator for a week at most.
3. Teff Flour Pancakes
Curious about how to make teff pancakes? Watch the video below:

https://www.youtube.com/watch?v=BjGy6jfa-6E

You can also make crepes with teff flour. Simply add an egg and milk to make crepe batter and proceed as usual.
Where to Buy Teff
You can buy teff - either whole or as flour- from health food stores and online retailers. You can also get it from the natural food section in your supermarket.

Dry teff can keep for a year if stored in an airtight container in a cool, dark place. Teff flour is fine in the fridge as the cold air helps slow down oxidation of the seed’s natural oils.
The Bottom Line
There you have it. Teff makes a healthy, delicious, and easy addition to your conventional staples like corn or wheat. Besides, many wellness experts agree that it is indeed the next superfood. 

So, grab a pack and grant your body the chance to experience this unique, nutrient-dense grain and reap its numerous health benefits too!
