Gluten-Free Tip: Teff


Because I have been cooking and baking for many with allergies and sensitivities to gluten, I have experimented with many flours and I think one of my favorites is Teff Flour!

A tidbit about Teff:

~ Teff are the tiniest grain in the world! How amazing, these beads are full of nutrition and flavor.

~Teff is packed full of protein, about 4 grams of protein per 1/4 cup, which is the same as whole wheat flour. Teff is one of a few plants that is a complete protein, so in each bead of Teff you are eating 9 essential amino acids that your body does not produce on its own, and your body absorbs it. Combining it with yeast or vinegar and allowing the Teff to ferment makes it easier for your body to absorb it, however if you are not into fermented foods, add Teff to your favorite Vitamin C rich foods like tomatoes, citrus fruits, peppers, broccoli, Brussels, cabbage, cauliflower and a host of fresh fruits. Remember Quinoa and Millet, yes these larger grains also are complete protein grains.

~Teff is packed full of iron, in every 1/4 cup of Teff, you are receiving 14% of the daily value of Iron, which is 7-8% more than whole wheat.

~ Teff is packed full of the nutrient Calcium that we need for our strong bones, filling you up with 6% of calcium, which is 5% more than whole wheat flour contains per 1/4 cup

~Teff is packed full of Fiber, Niacin, Omega Fatty Acids and Monounsaturated Fatty Acids!Gluten-Free Day Three Dinner

My first experience with Teff Flour was when a friend invited me to her home many years ago, when we arrived at her home, we walked into the kitchen, where her mom was making Injera, which has come to be one of my favorite foods to eat. The way the Teff and its potent flavor creates the spongy texture that many baked goods require and the tanginess of vinegar combined together creates the most incredible flavor marriage. Then for her mom to combine it with Berbere and spiced lentils, jalapenos, salad and a mixture of Injera, Berbere and Coconut Oil Ghee she made from scratch for me, because I don’t eat dairy or meat products, was a truly loving experience for me! I will never forget this woman that allowed me to be apart of her family, her culture and every experience that mothers have with daughters! Wow, it gives me a chill just remembering the community of elders that welcome us into their lives, just because, no needs from us, just to be in their company and educate us on history, culture, love through food and passing down wisdom!

I am so grateful!

Have you ever used Teff Flour or had Injera? If so, what has your favorite moment, experience been and/or favorite restaurant? Have you ever tried making Injera? if so, how was the experience for you?

I recently made my own Injera and oh my goodness it was such a life giving experience for me, to become a part of a tradition and a beautiful inspirational culture, Eritrean and Ethiopian is a truly love filling experience. So, I want to share with you a tip as you travel your gluten-free journey, go find a bag of Teff, maybe at your local co-op or even stop into a Eritrean or Ethiopian store and ask for a bag if you do not see it on the shelves, strike up a healthy conversation about this amazing grain and then use:

1/4 c Teff Flour

1 c Brown Rice flour

1/2 c Coconut Flour

1 c Chickpea Flour

3 tbl Flaxseed grounds

This mixture will be one flour mixture that you will want to use in many of your savory baked goods, such as biscuits, pancakes, breads, muffins, and scones.




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