Teff Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Teff

Teff

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At a Glance

Teff is a gluten-free, protein-rich grain that has a mild, nutty flavor. Half a cup of uncooked teff contains almost 13g of protein, plus nearly 8g of fiber. Teff also offers minerals like calcium, iron, potassium, and zinc. Teff can be purchased as a whole grain or as flour, though its whole-grain form offers most nutritional benefits. Look for teff in your local health food store. Teff can be cooked and eaten in a similar way to oatmeal or quinoa, or mixed into baked goods, soups or stews.

Overview

Teff is a grain—a gluten free grain! It grows predominantly in Ethiopia and Eritrea.

Fun facts: One pound of teff grains can grow an acre of teff (in comparison with wheat, which takes about 100 pounds of grains to grow one acre). Teff is also the fastest sprouting grain, taking only 36h to sprout!

Identification

Teff is less than 1mm in diameter (similar to a poppy seed) and comes in a variety of colors, from white and red to dark brown. This grain has a very mild, nutty flavor.

Nutrition Info

Half a cup of uncooked teff has about 354 calories, 12.8g of protein, 70.6g of carbohydrates, 7.7g of fiber, and 2.3g of fat.

Teff is rich in B vitamins and is a great source of minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Selection

Teff can be purchased as a whole grain or ground into flour. To get its full nutrient benefits, it’s best to purchase the whole grain. Whole grain teff can be found in most health food stores.

Storage

Store uncooked teff in a cool, dry place in a tightly sealed container. Uncooked teff will keep for up to one year if properly stored.

Once cooked, store teff in the fridge for up to five days.

Preparation

Uncooked, whole grain teff can be used in baking (cakes, breads, muffins, etc) much like you would use seeds. Teff is also a great addition to soups and stews. It serves as a nutritious thickening agent, making it great for heavier, cool-weather meals.

To cook on its own, put 1/2 cup teff grains, 2 cups water, and 1/4 teaspoon of salt in a saucepan. Bring contents to a boil and then reduce the heat and simmer for about 15-20 minutes or until water is absorbed. Remove from the heat and let stand for about five minutes. You can then use it in a similar fashion as quinoa or oats.

Recipe: Teff Cookies

Teff

These teff cookies are chocolatey and delicious. They make for a great snack or dessert and are sure to please.

Ingredients

 
COOKIE:
water
4 cups
teff
1 cup
almond butter
1/4 cup
currants
1/2 cup
banana, peeled
1
coconut sugar
1/2 cup
eggs
2
hemp hearts
1/4 cup
cinnamon
1 tsp
vanilla extract
1 tsp
coconut flakes
garnish
 
 
 
ICING:
almond butter
1/3 cup
dates, dried, pitted
1 cup
water
1/4 cup
cocoa powder
2 tbsp

Directions

Prep Time: 20 minutes   Cook Time: 20 minutes   Yield: 16-20

Cookies:

Bring 4 cups of water to a boil in a saucepan. Once water is boiling, add 1 cup of whole grain teff to the boiling water and reduce heat to simmer. Let simmer for 20-25 minutes, stirring occasionally.

Once water is absorbed and teff is semi-thick, remove from heat and allow to thicken for 5-10 minutes.

Add all remaining ingredients to the saucepan with the exception of the coconut. Stir very well.

Line 2 cookie trays with parchment paper and drop spoonfuls of batter onto the cookie sheets. Even out the cookies using the back of a spoon.

Cook at 350F for 10 minutes or until the tops are golden brown.

 

Icing:

Put all ingredients into your blender or food processor and blend until smooth. You may need to scrape the sides with a spatula a few times.

Once the icing is very smooth, transfer to a bowl. Using a spoon or spatula, spread the icing over the cookies.

Garnish with large flakes of unsweetened coconut.

Let iced cookies set in fridge for about 2 hours before removing them from the cookie tray. They need cooling time to really bind together.

Store in fridge.

Enjoy!

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At a Glance

Teff is a gluten-free, protein-rich grain that has a mild, nutty flavor. Half a cup of uncooked teff contains almost 13g of protein, plus nearly 8g of fiber. Teff also offers minerals like calcium, iron, potassium, and zinc. Teff can be purchased as a whole grain or as flour, though its whole-grain form offers most nutritional benefits. Look for teff in your local health food store. Teff can be cooked and eaten in a similar way to oatmeal or quinoa, or mixed into baked goods, soups or stews.