Teff - Another Gluten-Free Wheat Alternative

image courtesy of shilohfarms.com

Teff is definitely not a new food! It is said to have originated in Ethiopia between 4000 B.C. and 1000 B.C. Teff seeds were discovered in the ruins of the Dassur Egyptian Pyramid which was built in 3359 B.C.

Smallest Grain in the World!

Teff is one of the smallest grains in the world. The grain is 1/32 of an inch! Actually, "Teff" means "Lost" in Ethiopian because if you drop it on the ground, you'll never find it!

Teff is an annual grass with very tiny seeds that have a nutty flavor. There are three types of teff: white, brown and red. White teff tastes a little like chestnuts and can only be grown in the Central Highlands of Ethiopia. The flour is used to make injera, a flat bread that is used by most Ethiopians. Brown teff tastes a little like hazelnuts and can be used like oatmeal. It's also used to make alcohol in Ethiopia. Red teff is the least expensive and isn't used as much, but it is very high in iron.

Why is Teff Healthy?

Teff grains consist primarily of the bran and germ. Since the bran and germ are the most nutritious part of any grain, this makes teff extremely nutrient dense. Teff is an excellent source of amino acids (the building blocks of protein). Teff also has a high calcium content and ounce for ounce, it supplies more fiber than any other grain. There are 15.3 grams of fiber per 4 ounces of flour). Other important nutrients found in teff are iron, phosphorous and thiamin. Since teff is gluten free, it can be used safely by people with celiac disease.

How to Use Teff

Teff can be found as a grain and in flour form. You can find it in most health food stores, in ethnic food stores and online. It can be stored in an airtight container or can be refrigerated for longer storage.

Teff can be used in baked goods, pancakes, as a thickener in soups and stews, in casseroles and even in stir fry dishes.

For leavened bread, use whole wheat flour with up to 20% teff flour.

To cook teff, put 1/2 cup teff and 2 cups water in a saucepan. Bring to a boil, reduce heat and simmer, covered, for 15 to 20 minutes or until all the water is absorbed. Remove from heat and let it stand covered for 5 minutes.

Once teff is cooked, it can even be used to make vegetarian burgers.

Quinoa - A Super Food!

Quinoa (pronounced keen-wah) refers to the seed of the Chenopodium or “Goosefoot” plant. It is native to the Andes Mountains of Bolivia, Chile, and Peru and was a staple food of both the Aztecs and the Incas.

Quinoa is technically not a grain, but is used as a grain and substituted for grains because of its cooking characteristics. Quinoa is now available in many forms such as pasta, cereal, flour and even polenta.



photo courtesy of Ancient Quinoa Harvest - http://www.quinoa.net/

Why is Quinoa considered a super food?
Quinoa is a considered a super food because it contains more protein than any other grain. The protein in quinoa is complete and contains all nine essential amino acids. It is especially high in lysine, methionine and cystine. Quinoa is rich in iron, calcium, riboflavin, potassium, B6, niacin and thiamin. It’s also a good source of manganese, copper, zinc, magnesium, phosphorus and folate. Another great reason to eat quinoa is that it’s high in dietary fiber.

Quinoa is a gluten-free whole grain food, so people who are on a celiac diet can safely use it. The American Celiac Sprue Association lists quinoa as a good choice for a gluten free diet. Additionally, quinoa is the perfect food for vegetarians and vegans because of its high protein content!

1/4 cup of cooked Bob's Red Mill Organic Quinoa Grain has 170 calories, 2.5 grams of fat, 2 mg of sodium and 7 grams of protein.

Cooking Method:
Quinoa kernels have a waxy protective coating called saponin which leaves a bitter taste. Quinoa should be rinsed under running water before cooking to remove the saponin. Many manufacturers now rinse quinoa before packaging, but it still should be rinsed just in case there is some saponin remaining. Quinoa expands up to 4 times its volume when cooked and has a mild, nutty and earthy flavor. It tends to takes on the flavors of the food it's cooked or served with.

To cook, use two parts liquid to one part quinoa. Bring the quinoa to a boil using a medium saucepan, reduce to a simmer, cover, and cook until the grains are translucent and the germ has spiraled out from each grain. It has a crunchy texture when cooked for about 10 minutes and a soft and chewy texture when cooked for about 15 minutes. Quinoa tastes great in soups, stews, casseroles, stir fries and even cold in salads.