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.

Healthy Snacks Around 100 Calories or Less

Stop spending money on those 100 calorie packs and start making your own healthy snacks!

Buy some snack bags and portion out snacks like fruit, veggies, nuts, dried fruit and whole grain crackers ahead of time.

Plan ahead by keeping a variety of nutritious, ready-to-eat snacks on hand at home, at work or whenever you need something when hunger strikes. When you're prepared, you won't have to buy snacks from vending machines, convenience stores or fast food restaurants.

Snacks can contribute to a healthy diet! Choose a variety of nutrient dense snacks in small portions. Make sure to make snacking a conscious activity though. You can overeat easily while watching TV, surfing the net or doing other activities!

Healthy snack suggestions:

Fruits and vegetables provide a feeling of fullness with little to no fat and very few calories. They provide important vitamins, minerals, fiber and other nutrients.

Nuts and seeds provide protein, so you'll feel fuller longer. They can be high in fat, but the fat is mostly monounsaturated. Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts and seeds are high in calories, so watch your portions!

Whole-grains are rich in B vitamins, iron, magnesium, selenium and dietary fiber. Whole grains contain the entire grain kernel: the bran, germ, and endosperm. Look for products made with whole wheat flour, brown rice, wild rice, whole oats, whole rye, whole grain cornmeal, buckwheat, bulgur, graham flour, triticale, sorghum, amaranth, millet, quinoa,

Low-fat dairy products are good sources of calcium and protein. They are also rich in many other vitamins and minerals. Dairy products can be high in fat, so choose low-fat products.

Protein rich snacks like beans, soy and hard-boiled eggs will fill you up and keep you energized.

*I will update the snacks often! I'm just starting with a few snacks today.

Vegetables:

1 cup chopped raw broccoli - 31 calories

20 baby carrots (about five calories per baby carrot) - 100 calories

1 large stalk of celery (11"-12" long) - 10 calories

½ cup steamed edamame in shell – 95 calories, 8 g protein, 4 g fat, 4 g fiber

1 cup crisp snap peas - 45 calories

One can Low Sodium V-8 100% Vegetable Juice - 30 calories, 1 g protein, 80 mg sodium

Fruit:

1 small banana (6" to 6-7/8" long) - 90 calories

1 medium banana (7" to 7-7/8" long) - 105 calories

1 cup blueberries - 84 calories

1/2 medium cantaloupe - 100 calories

1 cup raw sweet cherries - 97 calories

1 cup raw sour cherries - 78 calories

1 cup grapes - 104 calories

1/2 medium pink or red grapefruit (3-3/4" dia) - 52 calories

1/2 medium white grapefruit (3-3/4" dia) - 40 calories

2 medium kiwi fruit without skin - 92 calories

1 cup mango chunks - 107 calories

1 small orange - 70 calories

50 raisins - 78 calories

1 cup raspberries - 64 calories

2 cups strawberries - 100 calories

1 cup watermelon - 46 calories

Earth Kidz Organic Applesauce Cups - 50 calories

Nuts (raw and unsalted):

25 pistachios (4 calories each) - 100 calories

8 walnut halves (14 calories per walnut half) - 112 calories

10 cashew nuts (9 calories each) - 90 calories

15 almonds (7 calories each) - 105 calories

16 dry, roasted peanuts without salt (6 calories each) - 96 calories

Crunchy Whole Grain Snacks:

6 Reduced-Fat Triscuits – 98 calories, 2 g fat, 3 g fiber

3 cups air-popped popcorn (no oil) - 93 calories

13 Guiltless Gourmet Spicy Black Bean Tortilla Chips with 2 Tbsp. Salsa - 88 calories, 1.3 g fat

1 Wasa Hearty Rye Crispbread - 45 calories, 1 g protein, 2 g fiber, 0 grams fat

Low Fat Dairy:

1 stick mozzarella String Cheese - 80 calories

1 stick Frigo® Light String Cheese - 60 calories

4 oz low fat cottage cheese - 90 calories

1 cup nonfat milk - 80-90 calories depending on brand

1 cup Fage Total 0% Greek Yogurt - 120 calories, 20 g protein, 0 g fat

Protein-rich snacks:

1 large hard-boiled egg- 78 calories, 6 g protein, 5 g fat, 212 mg. cholesterol

1 large hard-boiled egg-white - 16 calories, 3.6 g protein, 0 g fat, 0 mg, cholesterol

1 Tbsp. MaraNatha® Organic Almond Butter - 95 calories, 3.5 g protein, 8 g fat

1 Tbsp. SunButter® Natural Sunflower Butter - 100 calories, 3.5 g protein, 8 g fat

Now you can mix everything up! Put some almond butter on whole grain crackers or make your own trail mix with raisins and nuts!

Click here for more 100 calorie snack ideas from Women's Health Magazine

*Used the USDA National Nutrient Database

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.