In the panorama of cereals there is a little-known small cereal, but which can open up a new culinary dimension. We’re talking about teff. Let’s get to know it better and how to use it in the kitchen.
It is a small cereal, mainly coming from Ethiopia, which has gradually gained more and more attention from chefs and cooking enthusiasts for its unique characteristics and its countless health benefits.
What is teff? The origins
The teff (Eragrostis tef) has ancient roots, dating back thousands of years. Originally from the regions of Ethiopia and Eritrea, this cereal belonging to the genus Graminaceae it plays a role of primary importance in the traditional cuisine of these cultures.
Its history is imbued with meaning, as it has been cultivated and consumed in these lands since time immemorial. We are even talking about 4,000 BC.
The smallest cereal in the world: size that matters
What makes this cereal truly unique is its incredibly small size. With teff seeds about 0.8-1 millimeter in diameter, it is the tiniest cereal on the planet.
Its name recalls its size: it derives from the Aramaic term “teffa” which means “lost” (since, being very small, it can easily be lost).
We shouldn’t be fooled by its modest size, as this tiny grain is packed with essential nutrients. It is also particularly resistant to mould, humidity and heat.
The varieties of teff
The cereal teff It comes in different varieties, mainly distinguishable based on the color of the seed. The two main varieties are light and dark. These variants give rise to two types of gluten-free flours, with the light one taking on an opaque yellow color and the dark one having a light brown tone.
There light teff flour it is generally considered more valuable, characterized by a neutral and sweetish flavour. On the contrary, the dark teff flour it is tastier and more intense, although it is considered less valuable than its pale counterpart.
What does teff taste like? It has a unique flavor that can be described as slightly sweet, nutty and earthy. Flour, in particular, is known for its delicacy and smooth flavor.
Teff: nutritional properties and health benefits
The teff cereal it can be defined as a “nutritional bomb” due to its rich and balanced composition. Overall, it’s a healthy addition to your diet. Here are the main nutritional characteristics:
- Proteins – This cereal is a remarkable source of high quality protein (very similar to that contained in an egg). It contains all the essential amino acids, making it an ideal option for those following vegetarian or vegan diets.
- Fibers – Dietary fibers are abundant and help regulate blood sugar levels and maintain the feeling of satiety. They also avoid situations of constipation.
- Minerals – It is a good source of important minerals, including iron, calcium and potassium. These nutrients are essential for bone health, blood formation, muscle function and cardiovascular function
- Low glycemic index – The small cereal has a low glycemic index, which means that its consumption does not cause sudden spikes in blood sugar. This feature makes it suitable for people with diabetes or those trying to keep blood sugar levels stable.
- Gluten free – One of the most distinctive features of the teff is that not contains gluten. This makes it a safe option for those following a gluten-free diet due to celiac disease or gluten sensitivity.
- Calorie quota – For what concern teff and the calories, it must be kept in mind that the calorie intake may vary based on its form (whole or ground) and the method of preparation. Approximately 100 grams contains approximately 380 Kcal.
Where is teff found?
You can purchase it in several ways. Many natural and organic food chain stores offer products made from teff, such as flour, cereals and packaged foods. Ethnic or specialty markets may have it, especially if focused on African products. Buying online on sites like Amazon or eBay is a convenient option.
Whatever the choice, before buying the cereal, it is important to check the quality of the product and its origin.
How to use teff in cooking: recipes and ideas
The use of teff in the kitchen it’s like opening a door to a universe of unique flavors and health benefits. Its versatility offers interesting culinary possibilities, from savory to sweet preparations. Here you are what is teff used for?:
- Teff flour for nutritious doughs – The teff flour It is suitable for the preparation of nutritious doughs for bread, pizza or breadsticks. Replace part of the traditional flour with teff flour for a rich flavor note and a nutritional boost.
- Sandwiches – Flour can be used for preparation teff bread as a replacement for your favorite bread or sandwiches. The light texture and delicate flavor of this cereal pair perfectly with a variety of toppings and fillings.
- Injera – One of its most common applications is the preparation of injera, a type of thin and spongy bread, which forms the basis of Ethiopian cuisine.
- Cous cous – You can experiment with couscous for a light and tasty accompaniment. Add seasonal vegetables, herbs and a squeeze of lemon for a fresh, balanced dish.
- Salads – You can add crunch to salads with a generous grain of toasted seeds. This will not only give it a crunchy touch, but will also provide an extra boost of fiber and protein.
- Porridge – Simply cook the cereal with milk or vegetable drinks, add fresh fruit, dried fruit and a sprinkle of cinnamon for a nutritious and satisfying breakfast.
- Sweets – The key word is experimenting. The flour can be used in many other preparations, including biscuits, pancakes, muffins and cakes.
How to cook teff: tips and tricks
It is not difficult to use this cereal in cooking, especially if it is teff flour, but inexperience can play “bad tricks”. Here are some tips to get you started:
- Teff flour – Flour can be used as a substitute for traditional flour in many recipes. Simply add it to bread, biscuit or dessert dough for a nutritious touch.
- Cooking teff – To cook the teff as cereal, after rinsing under running water, mix one part of cereal with two parts of water and bring to the boil. Then reduce the heat and leave to simmer for about 15-20 minutes, until the cereal absorbs the water and becomes tender.
- Toasted seeds – Toast i teff seeds in a dry pan before cooking them can intensify the flavor, giving them a nutty note. Obviously you need to stir continuously during roasting to avoid burning.
Teff seeds: contraindications
Consuming the small cereal opens the door to numerous health benefits, but it is always important to be aware of possible contraindications or situations in which you need to be careful.
- Allergies or intolerances – Although it is naturally gluten-free, it is important to note that it can still cause allergic reactions or intolerances in sensitive people.
- Blood sugar problems – Even though it has a low glycemic index, people with diabetes should still monitor their blood sugar levels and consult their doctor to adjust their diet appropriately.
- Digestive disorders – As with any food, excessive consumption could lead to digestive problems.