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...
RELATED: 5 of the best healthy meal delivery services in Sydney
RELATED: 6 new superfoods that’ll boost your health
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
- 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.
- 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.
- Repeat with the leftover batter to make four flatbreads.
Had you heard of teff before? Do you eat any teff in your diet?
29 Member Comments
This is the first time I have heard of it!
- Log in or register to commentReply to comment
- Likes 0
Never heard of it.
- Log in or register to commentReply to comment
- Likes 0
Knew about Teff but never tried.
- Log in or register to commentReply to comment
- Likes 0
Great article. Can't say I've heard of it before but i use China seeds and quinoa regularly so would be interested to give it a go
- Log in or register to commentReply to comment
- Likes 0
Never heard of this before. Great article BH!
- Log in or register to commentReply to comment
- Likes 0
This is the first I've heard of this but so far it sound's ok.
- Log in or register to commentReply to comment
- Likes 0
I've not heard of it but it sounds interesting.
- Log in or register to commentReply to comment
- Likes 1
It's the first time I hear about it,I will give it a try.
- Log in or register to commentReply to comment
- Likes 0
Never heard of it. If it is pricy like you say then it is unlikely that I would be buying it. But it is great that you included a recipe too.
- Log in or register to commentReply to comment
- Likes 0
Haven't heard of this, but then I feel like we have been hearing a new "health" food every month now. Not sure if the population is actually getting "healthier" though
- Log in or register to commentReply to comment
- Likes 0
No. I don't think we are.
- Log in or register to commentReply to comment
- Likes 0
Yum injera! Love ethiopian food! Never thought about using teff at home but we love the injera flatbread when eating out.
- Log in or register to commentReply to comment
- Likes 0
I have never heard of Teff before but I am sure we will all be using soon.
- Log in or register to commentReply to comment
- Likes 0
I love teff in injera as I'm mad obsessed with Ethiopian and Eritrean cuisine.
Luckily, neither country export teff so they won't face the same good crises that Peru and Bolivia did with quinoa.
- Log in or register to commentReply to comment
- Likes 0
I have never heard of Teff. But I’m sure that on next years cooking shows they will all be using it.
- Log in or register to commentReply to comment
- Likes 0
Wow this is a great article, didn't know anything about Teff until I read this.
- Log in or register to commentReply to comment
- Likes 1
I buy Teff in the Middle Eastern Grocer. It's a lot cheaper than the supermarket. I haven't baked with it but I grind it in my Vitamix and eat it for breakfast sometimes in place of porridge.
- Log in or register to commentReply to comment
- Likes 1
First heard of this when I travelled to Ethiopia a few years ago. Not sure if I tried it while I was there.
- Log in or register to commentReply to comment
- Likes 0
Not heard of teff before, but it sounds pretty good
- Log in or register to commentReply to comment
- Likes 0
I’m curious to know what Teff tastes like. I’m quite a fan of quinoa already!
- Log in or register to commentReply to comment
- Likes 0
Wow I've never heard of this. Thought I knew all grains. Thank you for including where to purchase it too
- Log in or register to commentReply to comment
- Likes 0
If I replace eggs with chia or flax seed, wonder if this would work. Looks like good recipe otherwise
- Log in or register to commentReply to comment
- Likes 0
Not something I've heard of and I want more information before I race out and get any.
- Log in or register to commentReply to comment
- Likes 1