Surprising superfoods: Teff
Teff has been called the new quinoa. Like that South American superfood, teff has actually been around for centuries. Teff is the tiniest grain — each one is only the size of a poppy seed — but it’s packed with nutrition
Teff seeds are nutrition bombs, high in calcium, iron, protein, and amino acids. They also happen to be naturally gluten-free and can sub in for wheat flour in pretty much everything. The gluten-free market is booming in the west, and teff is showing up more and more in health-food shops and specialty markets. And, naturally, celebrities are jumping on (driving?) the bandwagon, with fans like Gwyneth Paltrow and Victoria Beckham
Teff is being hailed as a new superfood. The reason you may just now be hearing about it is that, until recently, exporting it from Ethiopia was largely banned. This was due, in part, to avoid the fate of quinoa in its native Bolivia and Peru — and keep teff affordable for Ethiopians. Teff accounts for more than 10 percent of all calories in the average Ethiopian diet, where it’s consumed as a flatbread called injera, as well as a porridge, unleavened bread, and even beverages
The Ethiopian Agricultural Transformation Agency has a strategic long-term plan to promote and protect teff (also known as “tef”). Changes in farming techniques improved yields in the last few years, allowing for export.
Here are a few important details you should know about super food teff:
– Each half-cup of cooked teff contains 127 calories, 5 grams of protein, 1 gram of fat, 25 grams of carbs, and nearly 4 grams of fibre
– Teff can survive in high temperatures. While most grains die if they don’t receive enough water, teff uses a type of photosynthesis known as Carbon 4 which allows it to exist in hot temperatures
– Teff is the fastest sprouting grain. It turns out that teff only takes 36 hours to grow which makes it easily accessible compared to other grains
– It’s naturally gluten-free. This grain is perfect for those with Celiac’s disease or gluten intolerance because it is has no gluten. It is also good for diabetics as it controls blood sugar levels
– It can be added to most of your meals. Teff is versatile enough to use as a breakfast cereal, a soup or stew thickener, in baking, pancakes, sprinkle on salads or yogurts
– It’s packed with protein and vitamin C (a nutrient not usually found in grains)
– It far surpasses other grains when it comes to calcium content – a cup of cooked teff will get you as much calcium as half a cup of cooked spinach
– Teff is high in resistant starch, a type of starch that doesn’t break down into sugar. Instead, it passes into the large intestine largely undigested, making it great for appetite control, regulating blood sugar, and improving bowel function
Teff is being increasingly stocked in health food stores and is freely available online. Larger Tesco stores also stock it. Stocking the cupboards? White teff has a milder flavour, while the darker varieties will give you an earthier taste. Try cooking it on its own with water, or add it to soups for a nutritional boost
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