Nutritional properties of teff flour
Teff is one of the smallest known grains in the world and, at the same time, a rich source of essential nutrients including protein, fiber, B vitamins (especially B1 and B6), and minerals such as iron, calcium, magnesium, phosphorus, zinc, and copper. In Africa, it’s believed that the amino acids contained in a single pancake-like flatbread (called injera) are sufficient for survival without any other protein-containing foods [1].
The cereal has a low glycemic index (GI), which means that the carbohydrates it contains are released slowly into the bloodstream to keep blood sugar levels stable.
You can read more about this in the article: “Glucose – 8 things everyone should know about it”.
Teff flour can be a valuable addition to the diets of pregnant and breast-feeding women, children, athletes, and patients with anemia. It’s also a great substitute for wheat flour.
Teff flour – great for active people
If you have an active lifestyle, teff flour can be a great addition to your diet, because of the content of:
- carbohydrates – supply the energy required for exercise and physical activity.
- protein – critical for muscle recovery and growth after strenuous workouts. Protein helps to rebuild damaged muscle tissue and strengthens the body’s repair processes after training.
- lysine – an essential factor for protein synthesis in the body. This is particularly important for athletes, as amino acids are the fundamental building blocks of proteins.
- fiber – supports the digestive process and helps maintain stable blood glucose levels. This ingredient plays a role in controlling appetite and meeting the body’s energy needs during intense exercise.
- vitamins and minerals – necessary for maintaining overall health.
How to use teff flour
Teff flour can be used in a variety of recipes: from baked goods to cakes, grits, and soups. Teff flour has a distinctive color, ranging from light brown to a cocoa-like hue, a fairly dense texture, a subtle nutty flavor, and an intriguing aroma. Teff flour may also be slightly more expensive than conventional flours. How is teff flour used in cooking? Check the three sample recipes below.
Teff flour pancakes with fruit
Ingredients:
- 1/2 cup teff flour
- 1/2 cup plant milk (almond, soy, etc.)
- 1 egg or plant-based egg substitute
- pinch of salt
- fruit (e.g. strawberries, bananas, blueberries) as toppings
- frying fat (e.g. olive or coconut oil)
Preparation:
Mix the teff flour, plant milk, egg (or substitute), and salt in a bowl until you have a smooth paste. Slightly heat the fat in a frying pan. Pour a thin layer of batter into the pan and cook both sides over medium heat until golden brown. Serve with your favorite fruit and, optionally, with maple syrup.
Gluten-free teff patties
Ingredients:
- 1 cup teff flour
- 1 and 1/2 cup water
- 1 egg or plant-based egg substitute
- 1/2 teaspoon baking powder
- pinch of salt
- vegetable oil for frying
Preparation:
Mix teff flour, water, egg (or substitute), baking powder, and salt in a bowl until you have a smooth mixture. Scoop portions of batter into a heated frying pan, forming patties of your chosen size. Fry them on both sides until golden and crispy. Serve with your favorite sauce or toppings.
‘Injera’ pancake-like flatbread
Ingredients:
- 0.7 kg teff flour
- 1.5 l warm water
- 2 tablespoons yeast
- a few pinches of salt
Preparation:
Thoroughly mix all ingredients until you get a smooth consistency. Put a lid on the container with the batter and let it rest in a warm place for 2–3 days. After this period, drain the liquid accumulated over the fermenting batter. Add a small amount of warm water to reach a pancake batter consistency. Leave the mixture in a warm place for 30 minutes. Cook the flatbreads on one side in a heated frying pan without adding fat. Leave to cool on a linen towel. Serve with meat and vegetable sauces.
In addition to flour, teff is also available in the form of flakes which can be a great add-on to yogurt, smoothies, and desserts, not only for those on a gluten-free diet.
Is teff flour a good addition to your eating plan?
Teff flour is relatively low in fat, which makes it a suitable choice for those focused on maintaining a healthy body weight. Adding teff flour to your diet can have many advantages, but you should always strive for balanced, varied nutrition. If you have specific health objectives, seek guidance from a dietitian. Why is that?
Teff flour contains substances, including phytochemicals, which can act as antinutrients, interfering with the absorption of certain nutrients. Sticking to a balanced and varied diet usually counteracts this effect.
While teff flour is gluten-free, some people may still develop allergic or hypersensitivity reactions. As with any new ingredient, be cautious, especially if you have pre-existing allergies.
............
References:
1. Hozyasz K., Słowik M. 2009. Teff – cenne zboże bezglutenowe. Przegląd Gastroenterologiczny, 4 (5), 238-244.
2. What's to know about teff flour?, Medical News Today, [stan na: 27.08.2023].
3. Health benefits of teff flour, Nourish by WebMd, [stan na: 27.08.2023].