What is teff and why should it be in your diet?

Teff has been tipped as the trendy new ‘it-grain’ and the 'next quinoa’. Not familiar with it? Neither were we but it’s about time we got acquainted with the small, ancient grain. Trust us, you’re going to be kicking yourself for nothing already having it in your diet...

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What is teff?

Teff is a tiny gluten-free grain that has long been cultivated in Ethiopia and Eritrea. Traditionally teff is ground into flour to make a flatbread known as injera. The grain comes in a range of colours from white to nearly black (though the most popular colours are brown, red and white). And it’s described as having a sweet and nutty flavour.

Why should teff be a part of your diet?

Even though teff is super small (we’re talking the world’s smallest grain; about the size of a poppy seed), it’s packed with nutritional benefits. One cup of cooked teff gives you about the same amount of calcium as half a cup of cooked spinach. Plus, it’s high in resistant starch which is a dietary fibre that can be helpful for managing blood sugar and gut health. But wait, there’s more! Teff is also a good source of carbohydrates, protein, iron, vitamins and minerals. Talk about a pint-sized powerhouse!

Where can you buy teff in Australia?

It’s not the easiest grain to get your hands on (or the cheapest for that matter) but if you’re a fan of teff’s nutritional benefits, you can try the following:

• Woolworths: Macro Teff grains
• IGA: Outback Harvest TEFF grains, pasta, flour and mixes
• Teff Tribe (tefftribe.com.au): Grains, flour, porridge and mixes
• Teff Australia Company: Brown and ivory flour

How do you incorporate teff into your diet?

You can incorporate teff into your diet much like you would any other grain. You can pop it in everything from desserts and soups to stews, porridge and salads. Or you can substitute your regular flour for teff flour and use it to bake!

Teff flatbread recipe

Recipe via Food To Love

Ingredients

• 2/3 cup(100g) teff flour
• 1 tsp gluten-free baking powder
• 1/4 cup sea salt flakes
• 1 tsp nigella seeds
• 1/3 cup(80ml) water
• 3 eggs
• 1 tsp apple cider vinegar
• 1 tsp coconut oil or cooking oil spray

Steps

1. Sift teff flour and baking powder into a medium bowl and stir in the nigella seeds and salt. Make a well in the centre and whisk in water, eggs and vinegar.
2. Heat a 20cm wide, 15cm base frying pan on medium heat. Then spray the pan with an oil spray or brush with ¼ teaspoon coconut oil before pouring a ⅓ cup of the flatbread batter into the pan. Spread the mixture so it covers the pan and cook it for two minutes on each side (or until cooked through). Move it to a plate and cover to keep warm.
3. Repeat with the leftover batter to make four flatbreads.

Had you heard of teff before? Do you eat any teff in your diet?