Teff: The New Supergrain

Move over quinoa, there’s a new supergrain in town and it is going to give you a nutritional run for your money. Teff originates from Ethiopia where it is a national obsession and estimated to be grown by 6.3 million farmers.

Teff are tiny poppy seed sized seeds that come in a variety of colours ranging from white to dark red. As it’s not technically a grain, it’s naturally gluten-free and a great alternative to wheat-based products, deliciously substituting everything from bread to pizza bases, waffles to muffins.

The nutritional profile of teff is also up there with quinoas. It’s high in calcium, 1 cup cooked providing 123mg, the same amount of half a cup of milk. It is also a good source of amino acids, vitamin K and B vitamins. It also contains vitamin C and iron, when consumed together makes that iron more readily absorbable. Rich in resistant starch, it’s also great for bowel health and blood sugar and weight management.

Here are a few tips for using teff to include in your cooking:

1.     Use teff flour as a substitute for regular flour in pancakes, muffins, loaves and bread

2.     Cook 1 cup of teff in 3 cups of water for 20 minutes for a creamy texture

3.     Mix cooked teff with herbs, seeds, beans, grains or tofu to make veggie burgers, fish cakes, meatballs or meatloaf

4.     Use it to thicken soups or stews by simmering it in with the other ingredients for 20-30 minutes until tender.

RECIPE

Coconut, Banana & Cherry Muffins

Makes 12

Ingredients

½ cup shredded coconut

1 tbsp linseed

2 tbsp coconut sugar or brown sugar

⅓  cup teff

¼  cup vanilla yoghurt 

⅓  coconut flour

⅓ cup coconut oil

⅔ cup frozen cherries, roughly chopped

3 ripe bananas, mashed with a fork

2 tsp baking powder

4 eggs 

Method 

1.     Preheat oven to 180C and line your muffin tray with cases.

2.     Combine the linseed, half the shredded coconut and one tablespoon of sugar into a bowl and mix together. Set aside to sprinkle on top of your muffins before baking.

3.     Mix the coconut oil and remaining one tablespoon  of sugar until well combined. Beat in two eggs then half the coconut flour. Mix well to ensure it is combined before adding the remaining eggs, and then the rest of the flour.

4.     Add the teff, baking powder, yoghurt, remaining coconut, banana and cherries to your batter and stir well to combine.

5.     Spoon into the cases and sprinkle the coconut crumble mixture evenly over the top. 

6.     Bake until they are firm and a skewer comes out clean. Cooking time varies in different ovens but it will be about 30 minutes.

7.     Transfer to a wire rack to cool.  

Recipe: www.goodfood.com.au