Teff (Eragrostis tef) is the smallest cereal in the world. It belongs to the Graminaceae family and is native to Ethiopia and Eritrea.
It comes in small seeds similar to amaranth , white or red in color, which can be eaten raw, cooked or in the form of flour. It is a common food in Africa, but today, thanks to the presence of organic and natural shops, it is also spreading in Europe.
Index
- Teff: nutritional properties
- A gluten-free cereal
- Teff in the kitchen
Teff: nutritional properties
These very small seeds provide us with many important nutritional properties: vitamin C, B vitamins and mineral salts in large quantities including magnesium, potassium, manganese, phosphorus, iron and calcium. It is rich in essential amino acids and provides a good supply of proteins, fibers, complex carbohydrates and also has a low glycemic index .
Teff is a very nutritious, energizing and easy to digest food.
It has antioxidant properties and regulates blood glucose. Thanks to the supply of fibers, it regulates the intestine and recent studies have demonstrated its probiotic action that safeguards the health of the colon .
It is recommended for children in the growth phase , so much so that we can find it as an ingredient in baby food, for athletes and since it is a satiating and nutritious food it is also recommended for those following a low-calorie diet.
A gluten-free cereal
Teff is completely gluten-free, making it suitable for those who suffer from gluten intolerance or celiac disease.
Whole Grain Teff Flakes
Ideal for making biscuits, cakes, pancakes or to add to milk or yogurt for breakfast
Under the stars
Teff in the kitchen
Teff can be nibbled raw: its flavor is reminiscent of walnuts with a touch of added sweetness, alternatively it can be cooked and combined with legumes, cooked vegetables, soups and used to prepare delicious vegan meatballs.
It is a good thickener useful for the preparation of puddings and sweet creams and is suitable for the preparation of polenta. In Ethiopia it is famous for Injera , a flatbread similar to our piadinas also called “African bread” that accompanies the main courses. In fact, in the form of flour, it can be mixed with other flours (quinoa, millet, rice or amaranth) to prepare bread, pasta , gnocchi, cakes and biscuits. Try replacing it with white flour in your recipes!