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Teff is a traditional grain in Ethiopia and one of the country’s staple foods. It’s very nutritious and naturally gluten-free.
It is also often made into flour for cooking and baking.
With gluten-free alternatives to wheat growing in popularity, you may want to learn more about teff flour, including its benefits and uses.
This article will tell you everything you need to know about teff flour.
Teff is a tropical cereal plant that belongs to the grass family, Poaceae. It is mainly grown in Ethiopia and Eritrea, where it is believed to have originated thousands of years ago (1, 2).
It’s drought-resistant, can grow in a variety of environmental conditions, and comes in both darker and lighter varieties, with brown and ivory being the most popular (1, 2).
It’s also the smallest grain in the world, measuring only 1/100 the size of a grain of wheat.
Teff has an earthy, nutty taste. Light varieties also tend to be slightly sweet.
Much of its recent popularity in the west is due to its being gluten-free.
Teff is a tiny grain that is primarily grown in Ethiopia and has an earthy, sweet taste. It does not naturally contain gluten.
Because it is so small, teff is usually prepared and eaten as a whole grain instead of being broken down into sprouts, bran, and kernels as in wheat processing (1).
Teff can also be ground and used as gluten-free whole wheat flour.
In Ethiopia, teff flour is fermented with yeast that lives on the surface of the grain and used to make a traditional sourdough flatbread called injera.
This spongy, soft bread is usually used as the basis for Ethiopian dishes. It is made by pouring fermented teff flour batter onto a hot grill plate.
In addition, teff flour is a great gluten-free alternative to wheat flour for baking bread or making packaged foods like pasta. In addition, it is often used as a nutritional value for products containing wheat (2, 3).
How to add it to your diet
You can use teff flour instead of wheat flour in numerous dishes such as pancakes, cookies, cakes, muffins and bread, as well as gluten-free egg noodles (2).
Gluten-free recipes only require teff flour and other gluten-free options, but unless you are strictly gluten-free, you can use teff in addition to wheat flour (2).
Keep in mind that gluten-deficient teff products may not be as chewy as those made from wheat.
Teff can be cooked and eaten as whole grains or ground into flour and used to make baked goods, bread, pasta and traditional Ethiopian injera.
Teff is very nutritious. Only 3.5 ounces (100 grams) of teff flour provide (4):
- Calories: 366
- Protein: 12.2 grams
- Fat: 3.7 grams
- Carbohydrates: 70.7 grams
- Fiber: 12.2 grams
- Iron: 37% of the daily value (DV)
- Calcium: 11% of the DV
It’s important to note that the nutritional composition of teff appears to vary significantly depending on the variety, growing area, and brand (1, 5).
Still, compared to other grains, teff is a good source of copper, magnesium, potassium, phosphorus, manganese, zinc, and selenium (1, 5).
In addition, it is an excellent source of protein that contains all of the essential amino acids that are the building blocks of protein in your body (1).
It is particularly rich in lysine, an amino acid that other grains are often lacking. Lysine is essential for the production of proteins, hormones, enzymes, collagen, and elastin, and also supports calcium absorption, energy production, and immune function (1, 6).
However, some of the nutrients in teff flour can be poorly absorbed because they are bound to anti-nutrients like phytic acid. You can reduce the effects of these compounds through lacto-fermentation (1, 7).
To ferment teff flour, mix it with water and leave it at room temperature for a few days. Naturally occurring or added lactic acid bacteria and yeasts then break down the sugar and some of the phytic acid.
Teff flour is a rich source of protein and numerous minerals. Fermentation can reduce some of its anti-nutrients.
Teff flour has several benefits that can make it a great addition to your diet.
Gluten is a group of proteins found in wheat and several other grains that give dough its elastic texture.
However, some people cannot eat gluten because of an autoimmune condition called celiac disease.
Celiac disease causes your body’s immune system to attack the lining of your small intestine. This can affect the absorption of nutrients, which can lead to anemia, weight loss, diarrhea, constipation, fatigue, and gas.
Additionally, some people without celiac disease may find gluten difficult to digest and may prefer to avoid it (8).
Since teff flour does not naturally contain gluten, it is a perfect gluten-free alternative to wheat flour (9).
Rich in fiber
Teff is higher in fiber than many other grains (2).
Teff flour contains up to 12.2 grams of fiber per 3.5 ounces (100 grams). In comparison, wheat and rice flour contain only 2.4 grams, while an equal serving of oat flour has 6.5 grams (1, 10, 11, 12).
It is generally recommended that women and men consume 25 and 38 grams of fiber per day, respectively. This can consist of both insoluble and soluble fiber. While some studies claim that most of the fiber in teff flour is insoluble, others have found a more even blend (1).
Most of the insoluble fiber passes through your intestines undigested. It increases stool volume and supports bowel movements (13).
Soluble fiber, on the other hand, draws water into your intestines to soften the stool. It also feeds the healthy bacteria in your gut and is involved in carbohydrate and fat metabolism (13).
A high-fiber diet is linked to a lower risk of heart disease, diabetes, stroke, high blood pressure, bowel disease, and constipation (1, 14).
Rich in iron
Teff is said to be extremely high in iron, an essential mineral that uses red blood cells to transport oxygen through your body (15).
In fact, consumption of this grain has been linked to reduced rates of anemia in pregnant women and may help certain people avoid iron deficiency (16, 17, 18).
Incredibly, some studies report iron levels as high as 80 mg in 100 grams of Teff, or 444% of the DV. However, recent studies show that these staggering numbers are likely due to contamination with ferrous soil – not the grain itself (1).
Additionally, teff’s high phytic acid content means your body is unlikely to be consuming all of the iron (19).
Even so, even conservative estimates make teff a better source of iron than many other grains. For example, 3.5 ounces (100 grams) of one brand of teff flour provides 37% of the DV for iron – while the same amount of wheat flour only provides 5% (4, 10).
However, in the United States, wheat flour is usually fortified with iron. Check the nutrition label to find out exactly how much iron is in a particular product.
Lower glycemic index than wheat products
The glycemic index (GI) shows how much a food raises blood sugar levels. Foods over 70 are considered high, which means they make blood sugar rise faster, while foods under 55 are considered low. Everything in between is moderate (20, 21).
A low GI diet can be an effective way for people with diabetes to control their blood sugar (22, 23, 24).
Whole, cooked teff has a relatively low GI compared to many grains with a moderate GI of 57 (25).
This lower GI is likely due to it being eaten whole grain. Therefore, it contains more fiber, which can help prevent blood sugar spikes (1).
However, the GI changes depending on the preparation.
For example, the GI of traditional injera ranges from 79–99 and that of teff porridge ranges from 94–137 – both of which are high GI foods. This is because water gelatinizes the starch, making it quicker to absorb and digest (1).
On the flip side, teff flour bread has a GI of 74, which is still high but lower than bread made from wheat, quinoa, or buckwheat and similar to that of oat or sorghum bread (1).
While teff may have a lower GI than most grain products, keep in mind that it still has a moderate to high GI. Anyone with diabetes should still carefully control their portion sizes and keep an eye on the carbohydrate content.
Teff flour is gluten-free and therefore ideal for people with celiac disease. It’s also high in fiber and iron.
Since the production of teff flour is currently limited, it is more expensive than other gluten-free flours.
Cheaper gluten-free flours are rice, oat, amaranth, sorghum, corn, millet and buckwheat flours.
Some restaurants and manufacturers may add wheat flour to teff products like bread or pasta to make them more economical or to improve texture. Therefore, these products are unsuitable for people on a gluten-free diet (1).
If you have celiac disease, make sure that you use pure teff without products containing gluten. Always look for gluten-free certification for all teff products.
Teff flour is relatively expensive compared to other gluten-free flours. Some teff products are mixed with wheat flour, making them unsuitable for anyone who avoids gluten.
Teff is a traditional Ethiopian grain that is high in fiber, protein, and minerals. Its flour is quickly becoming a popular gluten-free alternative to wheat flour.
It’s not as common as other gluten-free flours and can be more expensive. Still, it’s a great addition to bread and other baked goods – and if you’re feeling adventurous, try your hand at making injera.
Buy teff flour online.
10 of Our Top Plant-Based Recipes Under Ten Ingredients From March 2021
These vegan recipes are easy and delicious! All of these recipes keep the ingredient count below 10 so you know they are affordable, simple, and easy! Don’t forget to check out our quick and easy recipe archive!
We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy!
1. Coconut chia pudding
Source: Coconut Chia Pudding
Despite their small size, chia seeds are a nutritional powerhouse: they’re packed with omega-3 fatty acids, antioxidants, calcium, fiber, and protein. When mixed with liquid, the high fiber seeds resemble tapioca pudding, but with many other nutritional benefits, including boosting energy, aiding digestion, and stabilizing blood sugar. This coconut chia pudding by Lena Ropp is absolutely delicious with all fruits and berries.
2. Simple 20 minute garlic noodles
Source: Simple 20 Minute Garlic Pasta
This simple 20 minute garlic pasta from Kristen Genton is super easy to make and takes around 20 minutes to make. If you are a garlic lover this is definitely for you. You can also caramelize some onions and add them to the mixture as well. The possibilities are endless with this easy 20 minute garlic pasta!
3.Mexican oatmeal (creamy avena)
Source: Mexican Oatmeal (Creamy Avena)
Make this authentic Mexican oatmeal (creamy avena) by Mitch and Justine Chapman for an incredibly tasty start to the day. With just 5 ingredients, it’s perfectly sweet, creamy, and rich in flavor. You have to try the secret ingredient!
4. Zucchini pizza bites
Source: Zucchini Pizza Bites
Zucchini grows in abundance in our garden and is so versatile, healthy and aromatic! It’s also easy to preserve or freeze to enjoy all year round. We add frozen zucchini to smoothies, ice creams, fresh zucchini I add to desserts like brownies and of course we love zucchini noodles and zucchini oatmeal. Without fat and a lot of fiber, it is also loaded with significant amounts of vitamin B6, riboflavin, folic acid, C and K, and minerals. Yummm! These Zucchini Pizza Bites from Lena Ropp will be one of your favorite snacks. Perfect low-carb pizza fix, ready in the oven in just 10 minutes!
5. Chocolate crispies
Source: Chocolate Crispies
Sara Oliveira’s Chocolate Crispies muesli can be enjoyed at any time of the day!
6. Spicy roasted chickpeas
Source: Spicy Roasted Chickpeas
These flavorful roasted chickpeas from Hayley Canning are the most addicting snack of all time. They are perfectly hot, crispy and of course so delicious. Best of all, they’re high in fiber, high in protein, low in fat, and couldn’t be easier to make! Simply mix the chickpeas with olive oil and spices, then roast them in the oven. You really are that versatile. Not only do they taste great as a healthy snack, they can also be added to salads and pasta dishes.
7. Whole grain pan of focaccia
Source: Whole Grain Focaccia Pan
If you’ve always wanted to bake bread yourself but got overwhelmed by the idea, start with this whole grain pan focaccia from Sheela Prakash. Focaccia is the most beginner-friendly bread there is, and this one it is infinite. Because all you need is to stir a few things together in a bowl. Let this disheveled batter sit for a few hours, then toss it in the refrigerator for a little rest. While most bread recipes have a strict schedule, this one doesn’t. Just leave it in the fridge for 8 and 48 hours – it’s ready and waiting for you!
8. Chocolate cashew spread
Source: Chocolate Cashew Spread
Gentle and rich, this chocolate cashew spread by Namrata Edward Kshitij is a nice edible gift. Just get some pretty little jars, fill them with this chocolaty goodness, and share them with loved ones.
9. Lentil pancakes with leftover vegan dal
Source: Lentil Pancakes with Leftover Vegan Dal
Lentil pancakes with leftover vegan dal by Priya Lakshminarayan are a powerful nutritious recipe made with leftover dal. They make a healthy vegan breakfast / snack recipe!
10. Jaffa cake
Source: Jaffa Cakes
These Jaffa Cakes from Aimee Ryan have a spongy bottom, an orange jelly center and are coated in crispy chocolate.
Learn How To Make Plant-Based Meals At Home!
It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and More! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.
For those of you who want a more plant-based diet, we strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest herbal recipe source to reduce your ecological footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.
Here are some great resources to get you started:
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How to Make Any Dish Gluten-Free
When looking up recipes, are you only looking for gluten-free ones and then feel limited by your choices? Whether you’re gluten-free by necessity or by choice, it’s easy to take any recipe and turn it into a gluten-free one. Believe me i know When I first went gluten free it felt daunting. I had to learn to cook gluten-free, which felt like I couldn’t eat bread, pasta, flour or anything! Baking was even more of a challenge. After learning what foods contained gluten, how to read labels, and what to swap outs for, it all became very manageable. Not only did I find gluten-free dishes delicious, I even preferred most of them to their gluten-filled versions. Let me show you how easy it is to make any dish gluten-free.
1. Become a gluten free guru
A little knowledge can go a long way. If you’re cooking for someone who is gluten-free, you need to know what foods contain gluten so that you can avoid them. Most people know that wheat, barley, and rye contain gluten, but so do many products you might not have thought of, such as soy sauce, beer, and many processed foods. Once you have learned what foods and products contain gluten, you will learn about all the foods that do not contain gluten. There is probably more to it than you think, and once you know your options, you won’t feel like you are missing out on the foods you love.
2. Read recipes
To convert a recipe to gluten-free, you must first read through the recipe and look for ingredients that contain gluten. Does the recipe call for flour? Does the dish contain sauces such as soy sauce, hoisin sauce or teriyaki sauce? Does the recipe use breadcrumbs, pasta, or cereals? Read through the recipe and circle all items that contain gluten. These are the ones you need to replace. Next to these items, write down the substitution you will use to make the recipe gluten-free.
For example, let’s say you really want to make vegan fish and chips. You could make a gluten-free recipe like this tempeh “fish” and chips, or you could take this vegan fish and chip recipe and make it gluten-free. Looking at the recipe for possible gluten-containing ingredients, one would circle the soy sauce, the vegan “fish” sauce and the panko breadcrumbs. These are the 3 ingredients you would have to swap out to make the dish gluten free. All you have to do is buy a gluten-free tamari or soy sauce, use a vegan “fish” sauce labeled gluten-free, or make your own and use gluten-free breadcrumbs or cornmeal in place of the panko. That’s it! Now you can enjoy this recipe and have it gluten free too.
3. Turn the flour over
If a recipe contains flour, it can easily be swapped out for gluten-free flour. Most recipes call for all-purpose flour or whole wheat flour, both of which contain gluten. My favorite flour for everything from vegan omelets to breaded tofu chops to thick sauces and sauces is chickpea or chickpea flour. It’s high in protein, inexpensive, and has a great taste. See 7 Ways To Use Chickpea Flour In Holiday Meals: From Breakfast To Dessert. There are many gluten-free flours to choose from, including teff, quinoa, soy, amaranth, millet, bean and nut flours. Check out these 5 unusual gluten-free flours that are high in protein. If you don’t want to stock up on many different flours, consider buying or making your own gluten-free flour mix that you can use for cooking and baking.
Flour is the main ingredient that makes the difference between regular baking and gluten-free baking. Find out everything you need to know about baking with gluten-free flour in 7 tips for gluten-free baking and the ultimate gluten-free vegan baking substitute guide.
4. Gluten-free cereals
Many people on a gluten-free diet choose rice as their grain of choice. Rice is great, especially brown rice, but that doesn’t mean you have no choice. Barley and couscous are out, but instead there is millet, amaranth, fava, teff, buckwheat and quinoa. Each grain has its own taste and texture and is a delicious, healthy, and hearty alternative to rice. Try this veggie bowl of quinoa, red lentils, and amaranth protein patties with spicy avocado mayo and Mediterranean Spartan Strength millet. Get more recipes and guides in 8 incredible ways to cook millet, what are ancient grains and why you should eat them, and your guide to cooking perfect whole grains.
5. Bread and breadcrumbs
You may think bread is the hardest food to give up, but you don’t have to live without it. If you do it yourself and would like to bake your own bread, we have a lot of help for you. Check out Gluten Free Sandwich Bread Making Tips, How To Make Raw Gluten Free Sandwich Bread, Gluten Free, Quinoa Garlic Bread Nibbles, Ooh La La Gluten Free French Bread, Gluten Free Ciabatta Bread with Garlic and Rosemary, gluten-free multigrain rolls, English buckwheat muffin rolls, and even gluten-free cookies and mushroom sauce. Or you can skip baking and buy gluten-free bread. Read about the best gluten-free bread options for the best brands available.
Breadcrumbs are also out of the question. You can eat breadcrumbs if they are gluten free. Commercial gluten-free breadcrumbs are available or you can make your own. Put leftover gluten-free bread (whether bought or homemade) in a food processor and store the crumbs in storage bags in the freezer. It’s also a great use for gluten-free baking attempts that didn’t go as expected. You can even make gluten-free panko crumbs by pulsing corn flakes crumbs in a food processor. Other breadcrumb substitutes include cornmeal, quinoa flakes, and oatmeal that have been certified gluten-free. All of these are perfect binders for burgers, vegetarian breads, and vegan meatballs.
6. Wrap it up
Also, don’t think you’re going to miss out on Taco Tuesdays or great wraps. Whole wheat flour tortillas might not be an option, but you can use corn tortillas to make tacos, tostadas, enchiladas, or even Mexican lasagna. Make all kinds of tamales with corn husks. Or, skip the grains entirely and wrap your favorite foods in vegetables. Salad, cabbage, kale and Swiss chard are perfect wraps for a delicious and healthy meal. Try this one Wraps with grilled artichokes and quinoa salad, Raw zucchini wraps and learning How to Make Raw Vegan Vegetable Filled Collard Wraps. See 7 ways to make gluten-free and grain-free tortillas and wraps for more recipes and ideas, including how to make gluten-free crpes.
7. Use your noodle
There is not only gluten-free pasta, I think it also tastes better than the one made from wheat or white flour. Pasta made from other grains is heartier and healthier. Whether you’re making mac and cheese, spaghetti with vegan Bolognese sauce, rich vegan soba soup, or street pad Thai, there’s a gluten-free noodle that’s perfect for the job. You can buy gluten-free pasta or make it yourself. To see all of your options (and there are many of them), check out Gluten-Free Pasta Options and What You Can Cook With It and 7 Wheat-Free Noodle Options for Your Favorite Dishes.
8. Full of flavors
Gluten-free grains are denser, so you’ll need to increase the amount of ingredients you use to add flavor. Make sure you have a pantry of seasonings and gluten free seasonings. Have lots of flavor on hand by stocking up on condiments and spice mixes. There are gluten-free versions of soy sauce, tamari, hoisin sauce, vegan Worcestershire sauce, barbecue sauce, and more. In addition, many spices, sauces, and toppings are naturally gluten-free, such as hummus, guacamole, salsa, cucumber relish, and hot sauce. Check out 10 Spices That You Should Always Have And How To Use Them In Meals. Just be sure to read the labels to make sure there isn’t any gluten hiding. You can also learn to make your own condiments so you can choose the ingredients. Learn how easy it is to make healthy, homemade organic ketchup and the healthiest homemade barbecue sauce in the world.
9. Avoid seitan
For me, cutting out seitan was one of the toughest steps to go gluten-free. Seitan is made entirely from gluten, which is why it is called “wheat meat”. Vital wheat gluten, which is used to make seitan, is found in so many products and recipes. A burger can be made from chickpeas, but it can also contain vital wheat gluten to give it a chewy texture and keep it together. You need to read labels and recipes really carefully. I missed seitan so much that I worked for over a year developing a recipe for a gluten-free version of it. Try my V-Meat, V-Chicken and V-Turkey, vegan, gluten-free meats that can be used in any recipes that require seitan.
Many seitan dishes can also be prepared with other gluten-free ingredients, including vegetables, beans, legumes, tofu, and tempeh. Try the gluten-free side of dishes like jackfruit Philly cheesesteaks, gluten-free Italian sausages with black-eyed peas, and portobello mushroom steaks.
10. Stay healthy
Just because you can buy gluten-free cakes, cookies, and other convenience products doesn’t mean you should. At the very least, you probably shouldn’t be eating them all the time. Focus on whole, naturally gluten-free foods. Plan your meals with tofu, tempeh, and mushrooms. Fill your plates with a rainbow of vegetables and fruits. Satisfy your hunger with legumes, nuts, and seeds. Make your own healthy, homemade veggie burgers like these Roasted Beet Burgers and these Pizza Burgers. Learn how to make different vegetable bowls for every type of taste like this soy maple tempeh bowl or this Mexican bowl over spaghetti squash. They’re most likely gluten-free to improve your health, so make sure to eat healthily beyond gluten.
Sure, it takes some time and practice to learn what and what doesn’t contain gluten and to switch to a new way of cooking. But the more you do it, the easier it becomes and you will forget that it was ever a challenge.
Leading image: Red lentil amaranth protein patties with spicy avocado mayonnaise
7 Tricks to Gluten-Free Baking
Did you know that about 30 percent of Americans avoid gluten? Consider baking without gluten. If you want to learn some baking tips for making gluten-free desserts, we can help.
In this guide, we’ll cover gluten-free baking tricks.
Would you like to learn more? Continue reading.
1. Adjust the baking time and temperature
How long you bake your gluten-free dessert depends on your oven and the pan you use. Follow the manufacturer’s instructions and use the correct pan for the recipe.
Buying an oven thermometer would help too. Adjust the temperature according to the information on your thermometer.
Place your baked goods in the center of a preheated oven. This way your gluten-free dessert or bread will be baked evenly.
The baking times can vary for gluten-free foods. Take care of your baked goods and pay attention to the color and texture. The recipes for gluten-free dishes call for a lower temperature and a long baking time.
2. Consider adding flavor if you are using gluten-free flour
You may want to add different seasonings or extra vanilla to your recipe. Gluten-free flours have a different taste that some people find bitter.
You can add extra flavor to your recipe to balance the different tastes.
3. Shorter shelf life
Gluten-free starches and grains have a short shelf life. You should buy a smaller amount of gluten-free starches and grains. Store your gluten-free flour in the freezer or refrigerator.
Some people buy the whole grain and then process it in a coffee grinder or a flour mill.
4. Prevent drenching
After your baked goods come out of the oven, you should place them on a wire rack as soon as possible. This is how the baked goods cool down.
If you don’t transfer them, you can end up with mushy baked goods.
5. Do you live at high altitudes?
Do you live at high altitudes? Consider adding two teaspoons of baking soda to one cup of gluten-free flour.
This way you can make sure that the right leaven is made. Buttermilk and baking powder can also be used instead of baking powder.
Dissolve raising agents in a liquid before adding them to a batter. Your gluten-free baked goods don’t need that much liquid. You need to choose a higher oven temperature. Leave out two tablespoons of liquid.
6. You need to mix more
When using wheat flour, most people recommend not mixing too much. With gluten-free dough, however, you should mix over a longer period of time. Mixing the gluten-free batter will help it develop more structure.
You don’t have to worry about overdevelopment of gluten in standard wheat flour recipes.
Have fun trying out new recipes. Try to bake with different types of flour. Learn more about cassava flour by clicking this link.
7. Gluten-free dough must rest
Make sure you let the gluten-free batter sit. You can prevent the texture from getting grainy by letting the dough sit for 30 minutes.
When the dough rests, the moisture is absorbed by the flour.
Use these gluten-free baking tricks
We hope this guide to gluten-free baking has been helpful. Let the gluten-free dough rest before baking. You need to mix the dough more and check the temperature of your oven.
Are you looking for more helpful cooking tips? Take a look at our Food and Culinary sections.
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